Trataka Meditation

Trataka is described in Hatha Yoga Pradipika as “looking intently with an unwavering gaze at a small point until tears are shed.”

We don’t need to strain our eyes here, but simply grow our ability to gaze without blinking, keeping eyelids soft and breath smooth and calm. This technique is one of the shat karmas (cleansing actions).

According to the Hatha Yoga Pradipika, “Trataka eradicates all eye diseases, fatigue, and sloth, and closes the doorway to creating these problems.” Benefits of Trataka:

improved concentration and memory, preparing us for deeper meditation experience

cleanses the eyes and the cerebral cortex

balances the nervous system

relieves depression, anxiety, and insomnia

cultivates clairvoyance and inner vision (according to another yoga scripture – Gheranda Samhita)

Because sight, mental discrimination, and the fire at the manipura chakra (navel center) are intricately interwoven, trataka also nourishes the subtle flame at the solar plexus, promoting vitality and inner health. In its more advanced form, the practice of trataka eventually merges into surya sadhana, meditation on the solar energy.

Although candle flame is most common method of practicing it, trataka can also be practiced gazing at the just rising or setting sun (within approximately 5 min of it touching horizon). So steady and soften your gaze and breath, and follow the light all the way to your inner self.

HOMEWORK:

Do the practice and journal your experience