Tratak Meditation (Dot, candle Meditation) | Yoga Teacher Training in Rishikesh

• Light the candle and place it on a small table so that the flame is exactly at eye level when sitting.

• Sit in any comfortable meditation asana wish the head and spine erect. Adjust the position so that the candle is an arm’s length away from the body.

• Close the eyes and relax the whole body especially the eyes.

• Be aware of body steadiness for a few minutes. Keep the body absolutely still throughout the practice.

• Open the eyes and gaze steadily at the tip of the wick. The flame may flicker slightly out the tip of the wick will always remain steady.

• Try not to blink or move the eyeballs in any way.

• Do not strain or this will cause tension and the eyes will flicker.

• The awareness should be so completely centered on the wick that body awareness is lost. 

• If the mind begins to wander gently bring it back to the practice.

• After a minute or two when the eyes become fired or begin to water, close them gently.

• Gaze at after the image of the flame in the space is the brunt of the closed eyes if the image moves up or down, or from side to side, observe it and try to stabilize it.

• When the image of flame begins, try to bring it back. Continue in this way 3 or 4 times.

 

Trataka may be performed at any time but the best time is at dawn or dusk. When the stomach is empty.

Beginners should gaze for 1 or 2 minutes is sufficient for spiritual purpose or to rectify an eye defect, Trataka may be performed for extended periods of time after consulting a qualified therapist or teacher. Those who suffer from insomnia and mental tension should perform this practice for 10 to 15 minutes before sleeping at night.

Trataka should be performed after asana and Pranayama and before Japa or meditation.

 

This practice makes the eyes clear and bright. It balances the nervous system, relieving nervous and tensions, anxiety, depression and insomnia. It improves memory and helps to develop good concentration and strong willpower.

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