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Trataka
Trataka is sometimes referred to as ‘candle gazing’ as the candle flame is probably the most common item used to gaze upon and this is very effective. However, it should be noted that any steady object may be gazed upon*(see points to watch below). This is especially useful for those who dislike gazing at a bright light either through personal preference, eye problems or epilepsy.
Method
The candle or object to be gazed upon should be placed on a table (or box) so that either the candle flame or the object is at eye level when sitting in position. If you are using a candle make sure there are no drafts that could make the flame flicker.
Sit in any comfortable meditation asana with the head and spine erect. The body should be positioned so that the you are about an arm’s length from the object.
Begin by closing the eyes and allowing the whole body to relax, especially the eyes. Be aware of the steadiness of the body and keep the body absolutely still throughout the practice.
When you feel calm and still, open the eyes and gaze steadily at the object (if using a candle gaze at the tip of the candle wick. Be aware that the candle flame may flicker slightly but the tip of the wick will remain steady.) Try not to blink or move the eyeballs in any way but do not strain as this will cause tension and the eyes will flicker.
The awareness should be so completely centred on the object or candle wick, that body awareness is lost. If the mind wanders then gently bring it back to the practice.
After a minute or two, or when the eyes become tired or begin to water, close them gently and gaze at the after-image of the object or flame in the space in front to the closed eyes. If the image moves up or down, or from side to side, observe it and try to stabilise it.
When the image can no longer be retained, gently open the eyes and once again gaze at the object (or the tip of the candle wick) once more and repeat the procedure. You may continue in this way 3 or 4 times. After the final round of gazing, practise palming of the hands before opening the eyes.
Timing of practice
Beginners should gaze for 1 or 2 minutes only. For general practice purposes 10 minutes is sufficient. For spiritual purposes or to rectify an eye defect, trataka may be performed for extended periods of time only after consulting a qualified therapist or teacher.
Insomnia suffers are recommended to practice for 10 to 15 minutes before sleeping at night.
Trataka should be practised after asanas and pranayamas and before meditation.
Points to watch
Avoid undue strain – the ability to keep the eyes open without blinking should be developed gradually with consistent practice.
Trataka is an excellent method for clearing accumulated complexes, problems and suppressed thoughts from the mind, enabling the practitioner to witness what is surfacing, however, it is also possible for these problems to manifest too quickly and cause mental disturbance. If this occurs, stop the practice and seek advice from an expert yoga teacher.
Eye ailments such as eyestrain, myopia, astigmatism or early symptoms of cataract should not use a candle flame.
Trataka on a candle flame is contra-indicated for epileptics. They should choose a steady object to gaze upon.
*Trataka may be practised on any object of personal choice but it is advised not to practice on the moon, a crystal ball, a mirror or darkness as the experience may be too powerful to handle. Also avoid practising on the sun as this may damage the eyes.
Ideally, once an object has been chosen for regular practice, do not change it, as the mind will have to start from the beginning again to assimilate the new object. So, choose carefully and then stick to your choice.
Be sure that your object will not move. This is especially important if you are practising outside.
Benefits
The practice makes the eyes clear and bright
Meanings and associations
•The word Trataka means ‘to look’ or ‘to gaze’.
•Trataka is one of the six purification practices called Kriyas and it acts as a stepping stone between physically orientated practices and mental practices which lead to higher states of awareness. Traditionally trataka is part of Hatha yoga but it may also be considered a part of raja yoga and as such it forms a bridge between the two.
•(31-31) Gaze without blinking "with concentrated mind" on a small object, until tears come into your eyes. This is called trataka by the gurus. Trataka cures all diseases of the eyes and removes tiredness. Therefore it should be carefully kept secret, like a treasure box. Hatha Yoga Pradipika (The Yoga of Light Hans-Ulrich Rieker) In his commentary, Rieker explains the reason for secrecy “From the point of view of yoga, all phenomena related to hypnosis are completely useless if not downright dangerous. The premature experimenter invariably draws the wrong conclusions from his experiences……..This practice is salutary if done with proper care. It is poison if forced too fast.”
•The light of the flame stimulates the pineal gland. Under stimulation of this gland is recognised by scientific circles as a significant contributor to SAD (Seasonal Affective Disorder).(Satyaprakash:2000)
Some suggestions for alternatives to the candle flame
Symbols can be pinned to a wall at the correct height, such as:
Objects can also be used, such as:
References
Hans-Ulrich Rieker ( 1971) The Yoga of Light Dawn Horse Press: Middletown, California |