‘Trataka’, to put it in simple layman’s words, means gaze steadily. This is a very effective technique with immense benefits. Swami Muktibodhanand, in ‘Hath Yoga Pradipika’, defines ‘Trataka’ as “looking intently with an unwavering gaze at a small point until tears are shed.”
The regular practice of ‘Trataka’ helps boost concentration and memory. It is also a cleansing technique that helps the mind become one-pointed. There are two forms of ‘Trataka’. Bahirang Trataka and Antarang Trataka.
Bahirang Trataka means gazing at the outer object, which is a simpler form. But antarang, or internal trataka, requires a lot of effort and clear internal visualisation.
According to yoga gurus or masters, trataka practitioners should gaze at a small object unless its subtle form is manifested even when the eyes are closed. In ‘Trataka’ practice, the most common object that is used is a candle flame. That is because, when the eyes are closed, the flame impression remains.
Steps for practicing Bahirang Trataka
As mentioned earlier, Bahirang Trataka means gazing at an outer object.
1. Sit in a quiet room. Place the candle three to four feet away from you. Ensure the candle is at eye level.
2. Ensure the flame of the candle is still and not fluttering. Sit comfortably in Siddhasana and place your hands on the knees in chin mudra.
3. Relax your body, drop your shoulders, close your eyes, and get ready to practice ‘Trataka’. Bring your awareness to the air. It should be calm and even.
4. Open your eyes and gaze steadily at the centre of the flame. Keep your eyes still, and don’t blink. Continue looking at the middle of the candle until tears are shaded from the eyes. If your eyes are sore, lower the eyelids.
((Image Source: Yoga In Daily Life))
5. Close your eyes, and make sure your mind is empty without thought. If thoughts come, put them aside immediately.
6. Try to see the burning flame impression. It will move, bring it back to the centre, and keep looking at it until it fades away or disappears.
‘Trataka’ can be performed at any time of the day. However, it is advisable to practice it on an empty stomach. In the morning after aasan and before bedtime at night.
According to Hath Yoga Pradipika, if you worship a particular god or deity, gazing steadily at their form, it is also called Bahirang Trataka.
Antaranga Trataka
As discussed earlier, antarang trataka means gazing internally.
The preparation is the same as the Bahirang Trataka. But during this practice, keep your eyes closed all the time and concentrate on your object internally. If there are no objects, then try to visualize the moon or stars in the dark space in front of your eyes.
Benefits of practicing Trataka
According to Hath Yoga Pradipika, Trataka eradicates all eye diseases, fatigue, and sloth and closes the doorway that creates these problems. In addition to this, it has immense benefits for mental and physiological functions.
The objective of Trataka is to achieve a one-pointed concentration of the mind; it is called ‘Ekagra’.
Trataka also helps relieve eye ailments, headaches, myopia, and even the early stages of cataracts.
According to a 2016 study, the practice of Trataka helps with increased selective attention, cognitive flexibility, and response inhibition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4738033/
Trataka practice offers immense benefits for children by boosting their concentration and memory. Experts say it also helps to reduce their stress levels. Additionally, by practicing it before bedtime, it can help improve sleep quality.
A study done by researchers in 2014 concluded that Trataka can be used as a technique to enhance cognition in the elderly. However, experts sound cautious, saying those suffering from eye ailments should not practice this. Too much gazing can hurt the eye and deteriorate the vision.
((This blog is based on my practice of Yoga. Please consult your yoga teacher before attempting this))
Mayank Bhagwat 