TRATAK (Eye Exercise)

Method

Light a candle (or diya) in your meditation room or wherever you are comfortable, three to four feet in front of you. Sit in front of it. Remember, the flame should be at the level of your eyes so that you can see straight at it without being uncomfortable.

Posture

This is the most essential part of any meditation technique. Keep your spine erect so that inner energy can flow easily through the subtle channels of the body and render tranquility to the restless mind.

Sit with your legs crossed or in Padmasana. Sit gracefully, with poise.

Stage 1

This powerful technique of meditation is based on fixing one’s gaze at the flame of a candle or diya. The flame should burn steadily and it will do so only when we calm the air around it.

Begin with slow and deep breathing. As you inhale, let the stomach expand, and breathe out with complete contraction. While you breathe in this manner, keep a steady gaze at the flame.

Keep your eyes focused. Gaze at the flame, not the wick or the candle or the diya; just the flame. Let your vision be at the flame. If thoughts arise, simply ignore them; do not struggle to remove them. It is important to be wakeful and vigilant.

Stage 2

Imagine the flame is entering your body through your eyes and illuminating your inner being. At this stage, it is good to let the eyes close with ease. Now, try to imagine the same flame with closed eyes as you were seeing it with open eyes. If you are able to practice tratak without blinking your eye, it will be easy for you to see the flame with closed eyes.

If you are not yet able to experience the spreading illumination of the flame, open your eyes again, do tratak (fix your gaze at the burning flame), and then shut them. Gradually you will find that your gaze has grown more peaceful and tranquil.

Once you are established within, watch yourself separate from this body, and be distant from your mind. This distance will eliminate the clutter from the mind and mvake it silent, peaceful, and tranquil.

Tratak is a guided meditation technique which can help you improve your concentration, memory and intelligence. Studies have shown that Tratak meditation can significantly benefit in the following ways:

Increases concentration, memory, and mental power.

Develops the confidence, intelligence, and patience.

Increases work efficiency.

Improves motivational power and foresight.

Strengthens the will power and decision making ability.

Helps in getting rid of many mental, emotional, and physical ailments and diseases.

Reduces stress and tension.

Leads to Healthy and Balanced living.