Trataka (Yogic Visual Concentration) Practice and Benefits

What Is Trataka (Yogic Visual concentration) - How to Practice Its Benefits and Precautions

You must have seen people meditating over a candle flame. Well! It is an age-old practice and nothing new. This is also known by another name, called Trataka. If you study the yogic texts, you will find its mention over there. It is under the Shatkarma Kriyas. Shatkarma kriyas are cleansing and purification practices that were mentioned in the texts of the Vedic times. These have been segregated under the Hatha Yoga form. If you follow these closely, along with the other kriyas, then you will move towards Moksha very easily. This is covered in complete detail, in the 200 hour yoga teacher training in Rishikesh.

The Hatha Yoga Pradipika is one of the authoritative texts in yoga. It mentions six such cleansing and purification techniques. However, the Hatha Ratnavali mentions two extra ones. Before, you delve into Trataka, you must have some knowledge about the purification techniques. Neti is for the cleansing of the nasal channels, Basti cleans the anal region, then, there is Dhouti, which cleans the throat and digestive tract. If these were not enough, you will also get some respite from abdominal issues with the help of Nauli. Kapalbhati is called Skull shining process, and it aids in energizing and balancing the nadis and chakras. Trataka follows and is one of the kriyas, which cleanses the eyes. The additional ones, which the Hatha Yoga Pradipika does not mention are Cakri and Gajakarani. The former being a systematic dilation of the anus, and the latter being a regurgitation process, that emulates the elephants.

But for now, we will concentrate on Trataka, which aims to balance the energies and conditions of the eyes. The same is practiced and taught at the best yoga school in Rishikesh.

Trataka Decoded

According to the Hatha Yoga Pradipika, Trataka cleanses the eyes and calms the mind. Yogis use this procedure on a daily basis to still the thoughts in the mind. Thoughts are said to be the crux of all evil. If you can stop them from occurring, you can get respite from many distractions and disturbances. The mind benefits manifold from such kriyas. Furthermore, Trataka has a meditative quality as well. If you delve into the Vedic texts, you will be able to find out that Trataka means ‘to gaze’. Looking at something with a lot of focus, also counts towards it. You have to stare at a single point continuously, in this practice. It can be a spot on the wall, or a candle flame. However, you must ensure that it does not move or flicker.

There can be multiple things to look at. You can choose options that are useful and easy. The other options apart from the ones mentioned above are a flower, the tip of a mountain, a deity, your own mirror, or the sun or moon. You must choose the object of focus very carefully. You may slowly absorb the energies of the object, which you gaze at continuously. The best yoga center in Rishikesh, will help you to learn the same. The most common suggestion that teachers at the schools and ashrams will give you, is to focus on the candle light flame. The flame tends to draw the eyes. Your vision and thoughts will also get clearer. There are various types of Trataka practices. You must know about them in detail as well.

Types of Trataka (Yogic Visual concentration)

External Trataka – It is the first type of Trataka, which you can practice. It is basically the practice of gazing at something, with your eyes open. You have to focus until tear drops come out of the eyes. When you gaze at the candle flame, then this is quite evident. If you want to deepen your meditation practices, then you have got to do this practice. It also helps build more power to build Dharna. It is the 6^thlimb in Patanjali’s Yoga Sutras.
Middle Trataka – Also called the Madhya Trataka, you do not need to choose any external object to focus your gaze. Instead, you can focus on the space between your eye brows. Moreover, you can also gaze at the tip of the nose. You can also fix your eyes on a small dot on a white paper. It can help in activating the Ajna Chakra, and also helps in cultivating awareness.
Internal Trataka – It is the third type of Trataka, which you can practice. If you have already mastered the other two types, this should not be hard for you. You will succeed in gazing into the void, in this type of Trataka. You need to practice Trataka, by gazing at an object that is located in your mind. You can imagine the navel, heart or the space between the eye brows.

So, these are the types of Trataka that you will be able to learn and master at the best yoga school in rishikesh.

Various Ways To Practice Trataka

Candle Flame Trataka is the first method, which is widely followed by many. Moreover, it is an external form of Trataka. You can learn about it here.

You have to sit inside a dark room, which should not have access to the outside. You have to close the windows and doors, if required. Now, you need to place a candle at one hand’s distance on a stool or table. It should be at the level of the eyes. You must sit in any meditative stance. The Padmasana or Sukhasana are best. You have to place your hands on the knees, in Gyan mudra. Next, you need to relax and close your eyes. Slowly open the eyes and start gazing at the candle flame. You should focus on the red, glowing part of the wick. You have to gaze at the same point, continuously. Keep looking till water comes out of the eyes. Avoid blinking the eyes, as it could be a hindrance in the process. When the eyes start watering too much, you can close your eyes shut and allow the tears to flow down. Cup your hands over the eyes and wipe the tears.

Internal Trataka is the second method that you should know about. The initial steps are similar to the above. You need to keep your eyes, while focussing on an object or symbol, like a star, any other celestial body or the moon. You can also try to penetrate your gaze through the darkness. You have to increase the power of your gaze slowly. Once you have understood the intricacies of the practices, you must increase the duration of the practice. If the image that you are imagining moves, you have to bring it back into your focus. The image should slowly become stable and clear.

You should also follow the rules, when it comes to Trataka. It is important for you to practice according to the guidelines, as mentioned in the texts given to you in the 200 hour yoga TTC.

When Can You Practice Trataka (Yogic Visual Concentration)?

You can practice Trataka in the 4am-6am window, which is regarded as the Brahma Muhurta. In the morning, the mind is steady as well. You may have slept for 8 hours, and thus all your organs are also rejuvenated at that time. You can focus better in that period. Moreover, it is said that, when you undertake any kind of meditation or spiritual activity in that period, you will get fruitful results.
You should ensure to perform Trataka on an empty stomach. It does not have any direct connection with the activity. However, it is said that you will be less distracted. Moreover, your energies will be utilized in full, towards the attainment of the objective. If your stomach is full, a large part of those energies will be directed towards digestion.
You can also practice Trataka in the night, before you go to sleep. Mantra japa also aids one, in these times.

Now, that you know when to do Trataka, you must be excited. However, there is more that you need to learn.

The Process Of Trataka

It is believed that Trataka acts on the Ajna chakra. You can flood the Ajna chakra with energy, by practicing Trataka. The Third eye region is extremely important in the realm of the spiritual and meditative sciences. It is believed that an invisible or hidden eye actually exists there. Only the enlightened ones can have it opened.

The same is also a part of the seven chakras that you may read about in yogic sciences. It is considered as the gateway, through which the Kundalini rises to join forces with the Sahasara chakra. It helps one to see beyond, what human beings can see. If you practice Trataka on a regular basis, you can also increase your intuition.

Certain individuals are always confused, and the situation is quite similar to the one, in which you are trapped in a dark room. Your thoughts may also trap you. However, after you get empowered, your mind starts thinking clearly. You can also understand things better. That is why, it is said, that you see the brighter side of things.

You must also understand, that the eyes help your brain to communicate. When you see too many things happening around you, the mind can become restless. So, it is better to gaze at a point to reduce the clutter inside and outside the mind. Whatever you see, creates an image on the brain. And, that is how you react.

Benefits Of Trataka Practice (Yogic Visual Concentration)

You will be amazed to know, that Trataka not only impacts the spiritual self, but also the earthly physical body. Let us first start with the psychological benefits.

You can develop deeper concentration and meditative power of the mind, on practicing Trataka on a daily basis.
It also helps in removing the negative thought patterns, so that you can think clearly. Your mind will also stop wandering here and there.
You will be able to remove suppressed emotions and will feel liberated. Moreover, you can delve deep into the subconscious mind and fulfil all your desires.
You may also develop Telepathy.
Moreover, healers practice this kriyas quite often to gain in terms of intuitiveness. They are able to see the future clearly, after they sharpen their Third Eye.
Your determination will also get a good amount of boost.

Now, here are the physiological benefits.

You will be able to get rid of all kinds of eye diseases. Moreover, you will also get relief from constant headaches.
The eyes will be able to pierce through everything, and you will get to know the truth.
You will be able to make the nervous system work in your favour.
It also helps to lower the heart rate and respiration rate.
Your blood circulation will also improve manifold.
Your quality of sleep will also get better.

Spiritual Advantages are listed below.

You will be able to practice the Shambhavi mudra after you master Trataka.
You can reach the stage of Dharana, very easily.
Trataka can also guide you towards a state of peacefulness.
You will also be able to activate the highest state of consciousness.

Researches are underway, regarding the efficacy of Trataka. You will be able to read journals on the same as well. All the evidences point towards the fact, that Trataka works on the eyes and mind. Many patients have been able to improve their vision as well, with regular practice. Thus, you have now unearthed a treasure from the trove of Hatha Yoga. Use it for betterment.