Trataka is a classic concentration technique that involves steadily gazing at an object, usually a candle flame. It is considered both a cleansing practice and a doorway to meditation.
How to practise
- Sit in a dark, draught-free room with a straight back.
- Place a candle an arm’s length away, with the flame at eye level.
- Gaze steadily at the flame, especially its brightest part, trying not to blink but without straining.
- When your eyes start to water or tire, close them.
- Observe the after-image of the flame between the eyebrows. When it fades, you can open your eyes and repeat.
Start with one or two minutes of gazing and build up with practice.
Benefits
Trataka trains attention, calms an agitated mind, supports memory and helps sleep if practised in the evening. It is also good preparation for meditation for people who find it hard to close their eyes and stay with the breath.
Precautions
Remove contact lenses. Don’t practise with epilepsy or an eye condition without checking first.
