Part meditation and part concentration, it is an effective technique

According to the ancient texts of Hatha Yoga, there are six ways for purification to the body and soul. These ways are known as the shatkarma or the six actions. Among the different ways of purification, one is called Trataka which is a form of meditation aimed at improving one’s mind and concentration. Literally translating to gaze, Tratak meditation aims at removing the disturbances from the mind. To attain physical and mental balance, this meditation technique rekindles the connection between the mind and the eye.

Also known as concentrated gazing or candle gazing, a practitioner is required to fix the eyes on an object which can be a flame, a candle, or a black dot on the wall. This technique was first used to cleanse the mind of any distraction, strengthen the eye muscles and bring focused concentration. However, the underlying principle of Tratak is to help in reducing stray thoughts. And over time, the stray thoughts will become negligible.

How to practice Trataka

Begin with lighting a candle and placing it at eye level. Remember to keep it at a place where the flame won’t flicker and there is no disturbance in your meditation.

Now, sit comfortably in meditative posture with the candle at eye level and the hands-on the knees. You can either set an intention or can simply breathe slowly to relax the body; this will slowly bring about stillness in the body.

At the same time close your eyes but eventually open them and set your gaze at the center of the candle flame, just above the wick. The challenge now lies here as one has to try and keep the eyes steady without blinking.

Now without straining the eyes keep your gaze steady for as long as possible. Close them when you need to.

But when you do close your eyes, turn the gaze up to the center of the eyebrows. When you do so, keep the image of the flame in your mind, focus on it for as long as possible with whatever colour it may appear.

And when the image gradually disappears, repeat from step one and continue to do so for five to 10 minutes

Like with any meditation, if the mind wanders, bring the focus on your breath while keeping the focus on the third eye.