Trataka

All meditational practices aim initially at establishing concentration of mind as a prelude to meditation. To attain this state, various different methods are adopted. One of the most direct, simple and yet at the same time effective, is the technique of trataka. The mechanics of the practice are easy to learn and understand. It can be practised by everyone and the benefits are enormous. Even beginners, with a little effort and persistence, can gain much from it in a short period of time with some kind of noticeable experience. And most importantly it can lead directly to meditation. In this lesson and the following two lessons we will introduce the three main stages of trataka, progressing from the simpler form to the more advanced forms. The word trataka means ‘steady gazing’. The practice of trataka involves gazing at a point or object without blinking the eyes. It is a method of focussing the eyes and in turn the mind on one point to the exclusion of all others. The object can be either external to the body, in which case the practice is called bahir trataka (outer gazing), or the object of awareness can be internal, in which case it is called antar trataka (inner gazing). Through this method, all the attention and power of the mind is channelled into one continuous stream. This allows the latent potential within the mind to spontaneously arise.

Scriptural Reference

Trataka is described in numerous scriptures, although it is usually known by other names and varies according to traditions.

In the classical hatha yoga text, Gherand Samhita, it is classified as one of the shatkarmas. Because the other five practices of the shatkarmas (neti, dhauti, etc.) are concerned only with cleansing the body, trataka seems to be completely out of place – an anomaly in fact. However, it is regarded as the last of the shatkarmas and is included in this group for a good reason, namely to act as the stepping stone between physically oriented practices and mental practices that lead to higher awareness. In a sense, trataka acts as the bridge between hatha yoga and raja yoga.

Tantra, probably the most all inclusive spiritual system ever developed and the root of yoga, utilizes trataka on a wide scale in its many practices, whether using symbolic diagrams, deities or objects as a focus of worship or awareness. Trataka in one form or another is utilized by almost every religious and spiritual system, though often heavily disguised. In Hinduism, an integral part of the religious practice is to sit in front of a picture or a statue of Krishna, Rama, Shiva, the symbol Aum and so on. Though many will regard this as a form of worship, and of course it can be if the worshipper is sincere, it is actually a form of trataka for the aim is to concentrate the mind on the external deity. From this comes mental peace and a meditative state. Furthermore, many Hindus have the ability to create at will internal visualizations of the outer objects and perform inner trataka.

In Christianity the same thing is done, though in a less obvious manner. In a church there are idols of Christ, there are candles and there is always the symbolic cross. These objects act as focal points for trataka, though of course it is not known by this name. All of these forms have a deep-rooted symbolic meaning which generally acts below the level of normal awareness. In other words, these symbols correlate with and stimulate experiences and memory that is contained in what Jung called the collective unconscious. Therefore these objects of awareness invoke experiences and knowledge of which you are normally unaware.

In Tibetan Buddhism, trataka is often done on various deities, on Buddha and various geometrical figures known as yantras or mandalas. Even Zen Buddhism utilizes trataka, though possibly of a more abstract type, such as staring at a blank wall. The practice of trataka is not confined to yoga. It is universal and has been used throughout the ages as a method of transcending normal experience. Trataka is simple, yet very powerful and this is the reason why so many different systems and religions have used it in one form or another as a means for spiritual upliftment

Different methods of trataka

Trataka consists of three different modes of practice:

1. Outer (bahir) trataka only

2. Outer and inner (antar) trataka combined.

3. Inner trataka only

Outer trataka can be practised alone, though in fact it is generally combined with inner trataka for the best results. The technique that we will discuss in this lesson and the next will be a combination of both outer and inner trataka. The most effective, though more difficult technique, is inner trataka practised by itself – the third stage of trataka practice’.

1. Outer trataka alone-. This can be practised on almost any object, a few suggestions for which are given subsequently. Agochari mudra is an excellent form of outer trataka. Because most people are habituated to being continuously extroverted during their lives, they find it almost impossible to close the eyes for more than a few seconds, unless they are intending to sleep. Outer trataka can be utilized under these circumstances. The most useful purpose of outer trataka, however, is to train the eyes so that they can gaze at an object for a long time without fickering the eyelids, so that one can gain a clear inner after-image for the purpose of inner trataka.

2. Outer and inner trataka combined: This is the form of trataka that we will describe in this topic and the following lesson1. One first of all gazes at an external point or object for some time, then closes the eyes and gazes at the after-image of the same object. Again any form can be used, though a bright object is most suitable, for this imprints a clear picture on the retina of the eyes, which can be clearly seen when the eyes are closed. While the stage of outer trataka does help to concentrate the mind, the main function is to produce a clear inner-image. This after-image acts as an almost overwhelming object of attention during inner trataka. If it is bright and clear enough it will, in a sense, fascinate your awareness so that you can be aware of nothing else. This is exactly what is required for it leads to concentration of mental forces and in turn meditation. The method of outer and inner trataka combined is especially useful for those people who have great difficulty in creating an innerimage at will, without an external counterpart. Those people who can easily create a steady and distinct inner-image without the assistance of an outer material object can practise inner trataka alone.

3. Inner trataka alone: This form of trataka is most conducive to introspection and exploration of the mind, for there is no contact with the outside world as there is with the other two modes. However, the other two forms, are most suitable for general practice and especially for beginners. The reason for this is that most people have a disturbed mind that is in continual conflict and turmoil. Under these circumstances it is generally difficult to create an inner image that is sufficiently overwhelming to capture the attention of the mind. If the mind is disturbed and you practise inner trataka, you will generally find that the ever wandering mind quickly forgets the inner image and becomes sidetracked onto other thoughts. As a result you will fail to gain the most benefits from the practice. Under these conditions it is far better to practise outer trataka or outer trataka combined with inner trataka, for the clarity and more tangible nature of the outer object will be more likely to hold the attention of the mind to the exclusion of other thoughts.

You should definitely do inner trataka when you can create a clear inner image and when you feel that your mind has attained a reasonable degree of equanimity and steadiness. This state will come if you practise yoga with sincerity and enthusiasm. Inner trataka is a powerful method of developing awareness of the deeper aspects of the mind and awakening its incredible potential.

Choice of object of awareness

Your choice of object can be almost anything. You must decide what is suitable for yourself. However, we recommend that the object has some meaning for you. In this way, there is 237 more likelihood of maintaining your awareness on the object during trataka.

To give you an idea, below is a list of commonly used objects:

• A candle flame
• A cross
• Aum symbol
• A flower – such as a rose or lotus
• Black dot on a white sheet of paper
• The rising sun (not the midday sun)
• The moon
• A star
• Shivalingam
• Nose tip
• Eyebrow centre
• Another person’s eyes
• The sky
• Water
• Ishta Devata (personal deity)
• Yin and yang symbol
• Crystal
• Yantra or mandala
• Your own shadow
• Darkness
• Picture or statuette of Buddha
• Picture or statuette of Christ
• One’s eyes in a mirror

There are many more possibilities. You can choose anything as your object, but once you decide, try not to change, for this will decrease the effectiveness of trataka. In other words, if you spend time developing your awareness of one particular object and then suddenly change, then you must in fact start from the beginning again to allow your mind to assimilate the new object. The mind has to mould itself around a particular object so that it is almost automatically attracted and drawn towards it. This takes time in general and it is really a waste of effort to suddenly start moulding the mind around another object. Choose carefully and then try to stick to your decision. If you feel that you want to change after a period of time, and this is a common temptation, seek expert advice before you actually do so.

We have found a candle an excellent object for trataka, especially for beginners. The reason for this is that its brightness seems to rivet, to hold one’s attention. It has an almost magnetic effect on the eyes and on one’s awareness. Furthermore, it leaves a very clear after-image when one practises inner trataka. Even those people who would experience great difficulty in mentally creating an after-image for other objects should be able with a little practice to see a clear inner picture of the candle flame. For this reason we will use a candle as the object of practice in the method of trataka we will shortly describe.

Posture

Trataka should be practised while sitting in the most comfortable, yet steady position possible. Any sitting position can be taken, even sitting in a chair. However, the preferred asanas are padmasana, siddhasana, etc., which tend automatically to hold the body in the steadiest position without effort.

TRATAKA – STAGE 1

Position of object for outer trataka This is important to gain the most from the practice, if the object is too far away then it is more difficult to hold the attention of the mind; furthermore, it is far less likely to leave a clear and absorbing after-image during inner trataka. If the object is too low then there is a tendency to stoop forwards while sitting; this is not conducive to a steady position and also produces discomfort and backache. If the object is too high then the neck will become stiff. We have found from experience that the best position of the object is at the same horizontal level as the eyes and at an arm’s length from the eyes.

Of course you can adjust the position of the object to suit your preferences; our suggestion is only a guide, though we have found that it is suitable for most people. Some people prefer the object to be at eye level but much closer to the eye. There is much to be said for this, especially if the object is small. You must experiment for yourself.

The above, needless to say, does not apply to many objects, such as the sun, the moon, the nose tip, the eyebrow centre, etc., the position of which cannot be altered for nature has already fixed it. Nevertheless, the previous general comments apply to a wide range of objects from a candle to an Aum symbol.

If you have some form of eye defect you should try to position the object so that there is no double image and no blurred outline. You must be able to see a clear shape of the object. It is best if you avoid wearing spectacles wear them only if necessary. For instance, if you are doing trataka on the moon and you are short-sighted then you will merely see a yellow blob. Under these circumstances spectacles will be necessary However, the practice of trataka without glasses will help you to reduce your dependence on them, though this takes time and much practice.

Technique

The method is divided into two parts: outer trataka on the candle and then inner trataka on the after-image.

Those who wish can merely do outer trataka, while others can do both, one after the other. The choice is yours.

• Light the candle and place it on a small bench or table so that the flame is at eye level when you sit on the floor.
• Sit on the floor and adjust your position so that the candle is at an arm’s length from your eves and directly in front of you.
• Adjust your position so you are comfortable with the spine erect.
• Close the eyes and relax the whole body.
• Practise kaya sthairyam.
• Let your entire body become like a statue.
• Make the resolve that you will not move your body throughout the whole practice; if you do then you will immediately distract your awareness away from the practice.
• Preparation is important, so totally absorb yourself in your body; try to think of nothing else.
• Practise kaya sthairyam for a few minutes.
• When you are ready, open your eyes.
• Gaze intently at the flame, directing your attention particularly to the top of the wick.
• Don’t look at anything else but the flame and wick. Try not to blink your eyelids or move your eyeballs.
• Don’t strain the eyes. If you must blink, then blink. With practice you will find that you will
• be able to gaze without blinking for a long period of time.
• The important factor is that you relax your eyes as much as possible; if they are tense then try to relax them. It is tension of the eyes that causes them to flicker.
• Many people try too hard not to blink, which creates tension and makes it even more difficult to control this blinking movement.
• Don’t try so hard and you will find that the eyes automatically cease to flicker.
• Keep your awareness on the candle flame and wick.
• Centre your awareness in this way so that you lose awareness of your body.
• If your mind wanders, gently bring it back to the practice in hand.
• Initially continue this gazing for about 2 or 3 minutes. Then close your eyes.
• Everyone has looked at the sun for some time, closed the eyes and then seen a clear impression made by the light on the retina of the eye.
• Likewise, try to visualize the after-image of the candle flame in front of your closed eyes.
• If you don’t see an after-image don’t worry; all that is required is practice; for the meantime, merely try to create and visualize the flame.
• There will be a tendency for the image to move upwards or downwards; try to steady the image.
• Try to be totally aware only of the after-image.
• If any psychic visions, extraneous thoughts or other experiences arise, merely act as a witness.
• Don’t react to them in any way; just let them come and watch them with disinterest.
• Continue in this manner as long as the afterimage is clear.
• When the image begins to fade, open your eyes and again gaze at the candle flame and wick.
• Focus your awareness on the external flame, nothing else.
• Continue this outer gazing for about 2 or 3 minutes, again without blinking or flickering the eyes if possible.
• Then once again close the eyes and gaze at the inner image, for as long as it is sharp and distinct.
• Continue to repeat inner trataka and outer trataka, one after the other for as long as you have time available.
• Then just before you finish close the eyes and watch the dark space in front of your closed eyes.
• Watch any activities that may occur there, taking care to remain a witness only, without any involvement.
• Be aware of any thoughts that arise.
• Practise this for a few minutes.
• Then open your eyes and blow out the candle.

Steadiness of gaze

As we have already mentioned, it is important that one tries not to blink or flicker the eyes while doing outer trataka. This is necessary to produce a clear after-image for inner trataka. Without a steady gaze it is difficult to discern a clear inner image and this is the main reason why beginners often fail to perceive an inner image. Furthermore, steadiness of the gaze is directly related to steadiness and concentration of mind. There is an intimate connection between these two. Cheat sages with a calm, peaceful mind are often distinctive for their piercing eyes, their eyes don’t seem to blink very much. So in trataka, by steadying the eyes you are automatically relaxing and concentrating the mind. Often people are told not to flicker or blink their eyes under any circumstances, whether they feel discomfort, whether their eyes start to water profusely or whatever. We don’t agree with this practice, for it only creates tension making it even harder to comfortably keep the eyes steady. We have already pointed out that while the aim is not to move the eyes, if you must move them through discomfort, then do so. At First, beginners may find that this practice is very difficult and perhaps be able to gaze only for a few seconds before they feel the need to blink the eyes. Don’t worry, with practice you will slowly develop the ability to gaze for long periods of time without the slightest movement. The same applies to inner trataka on the after-image. At first the image will move due to movement of the eyeball while the eyes are closed. With practice you will be able to keep the eyes still and maintain a fixed image. Remember, the knack of mastering trataka lies in relaxing the eyes as much as possible.

Duration of inner and outer gazing

Continue to gaze at the flame for as long as you can without flickering the eyes. Beginners should aim at about two or three minutes. With practice increase the time up to five and ten minutes in one stretch. Inner gazing can be practised for as long as you can clearly see the after-image. Beginners who cannot see an image should tiy to create or discern an image for a minute or so and then open their eyes. Advanced practitioners may find that they can see an image almost indefinitely. In this case, practise inner trataka throughout the entire practice or for as long as you can see the image. The aim is to increase the duration of inner trataka and eventually reduce the period assigned to outer trataka. This is because in general, inner trataka is far more conducive to meditation and awareness of the deeper layers of the mind.

Duration and time of practice

To gain noticeable benefits try to practise for at least fifteen minutes every day; more if possible. You can practise at any time, though early in the morning and late at night are the ideal times. If possible practise at both these times. Arrange your program so that there are no outer disturbances.

Warning

Everyone has accumulated complexes and problems stored in the mind. The aim of yoga is to clean out the mind of this accumulated dross. Trataka is an excellent method in this respect for it helps you to become aware of your problems. However, it is possible for your problems to manifest too rapidly, with possible mental upsets. If you find this occurring, stop your practice and seek expert advice.

Benefits

Trataka develops the power of concentration enormously, which is of immense use in everyday life. Furthermore, the focussing of mental energy towards one point leads to peace of mind, for it stops the continually fluctuating tendency of the mind. Trataka is an excellent method of obtaining meditational experience and unleashing some of the dormant potential of the mind. The power of memory is hampered in many of us by mental disturbances, which seem to cloud over our ability to recall events when we require to remember them. Trataka helps to improve our memory by calming the mind. 240 All people with nervous tension, insomnia, etc. are recommended to do trataka on a regular basis. Also those people with weak eyesight and weak eye muscles will gain much benefit from trataka. In India, trataka is often used as a means to gain psychic powers such as telepathy, clairvoyance, etc. But we don’t recommend that you practise it for this reason, whether you believe in these powers or not, for they are a distraction on the path to higher awareness and self-knowledge. We have described trataka using a candle flame as the object of awareness. Remember, you can use any other object of your choice, practising trataka in a similar manner.