The yogic art of gazing
Trataka – also called Yogic gazing – is an ancient technique using the sense of sight – both internally and externally. The gaze is fixed on an object like a candle flame for some time and then that object is visualized clearly with your eyes closed, as an inner image at the eyebrow center. It is very relaxing and is classified as a cleansing practice in yoga. It is the perfect way to de-stress, and there are always opportunities to stare at candle flames this time of year!
This powerful practice especially relevant in today’s stressful times to increase focus and attention, and to create a sense of deep silence and rest. It is also said to also develop the “third” eye – the seat of intuition or that associated with “psychic” powers.
How it is done?
Trataka can be practiced on several objects, but the most popular and effective gazing at flame. This is because a flame (such as a candle flame) produces the best after-image that helps in easier visualization of the flame even when eyes are closed. This is the desired effect of Trataka -visualizing and concentrating on the image even when the eyes are closed.
You can do this practice before or after or separately from your regular meditation practice.
Soon you will be able to hold the image of the flame steady with your eyes closed. There is a great restfulness that results from candle concentration.
Turn off your phones, television, radio and computer. This is a silent meditation.
- Safely place a lighted candle 3 – 5 feet in front of you at eye level.
- Sit in a comfortable crossed legged position or in a chair, feet on the floor.
- Take off your eyeglasses or contact lenses, and adjust the distance between the candle and yourself so that you can observe a relatively clear image of the candle wick without blur.
- Gaze directly into the flame of the candle for approximately two minutes. Keep your eyes relaxed while fixing the gaze on the wick. Try not to blink.
- Then close your eyes and lightly press the palms of your hands against your eyes.
- You should retain the image of the flame at the eye brow center. If you don’t see it, don’t be disappointed – you will start seeing it with practice.
- Bring your focus to that image. If the image wanders or disappears, bring it back by simply looking for it with your inner vision (with your eyes closed).
- Keep the palms lightly pressed against the closed eyes for an additional two minutes, four minutes in all.
- Open your eyes slowly and re-start the meditation. Do it as often as you like for a total of 20 minutes.
At the end of your meditation, slowly open your eyes. Do not get up right away. Slowly move into activity.
McLean Meditation 