Trataka - gazing

Yogi Shakti Das

Works on the ajna chakra or third eye. It is a preliminary for sambhavi and unmani mudras . Trataka is defined as focusing the eyes or "gazing" at an object for a prolonged period without blinking. This creates tears to flow in many people, thus washing and cleansing the eyes from the inside out, without the need for eyecups or eye washes. The usual and sufficient procedure is to stare at a candle for three to five minutes without blinking. At first you will feel like blinking, but you will soon get used to it after some practice.
Technique:
Trataka is most often preformed on a candle placed about three feet in front. Gaze steadily without blinking at the candle-flame without blinking or moving for 20 minutes (average). If the eyes feel strained visualize a light moving from the centre of the ajna chakra above through your eyes to the candle. Relax the eyes and rest the mind.
One may mentally repeat if need be: "Just the flame. Just the candle. Just the breath. Just the light. Just this breath. Relax. etc" Afterwards close the eyes and look for the subtle form of the candle inside ( antara ).
Begin with external objects which will steady and strengthen the eyes while increasing the power of concentration ( dharana ). If an image appears to move, bring it back to the central space without moving the head or eye balls. Other objects besides a candle can be used such as the ishta devi (personal deity), a yantra , AUM symbol, or suchlike. Make sure that the object is sanguine. After Trataka bring cupped palms to the eyes and apply a soft inward motion around the eye (cupping them but not creating any pressure on the balls of the eye).
Trataka is also often performed on the setting sun, one's shadow at noon, on a black point, on the written symbol AUM or on other objects such as samyama on a blue coloured object to relax one in meditation or on any religious object, deity, picture, symbol, or artefact. Trataka also aids the concentration. Breathe deeply and naturally and always stop before pain or strain while allowing the eyes to water and tear. Do not stare at the sun unless it is low in the horizon (sunrise or sunset).
Trataka is similar to dristhi , but with the exception that our intent here is to purify the physical eyes while not blinking. Hatha yoga asana practice also provides other exercises for the eyes such as the eye circle movements which also increase circulation to and purify the eyes.
There are two kinds of Trataka: bahiranga trataka (external) where one fixes their gaze on an external object; and antaranga trataka (internal) where the gaze is at the third eye (inward and upward) or the inner celestial spaces such as chidakash or hridayakash .
Benefits:
The eyes tear, are cleansed, washed, and stimulated. They thus appear brighter and clear. Trataka stimulates the activation of the ajna chakra . Trataka helps focus and calm the nervous system and mind. It aids in concentration and will power, thus expediting dharana siddhi (the entering into the more subtle awareness of antaranga yoga). Trataka not only cleanses the yes but rather removes the coverings of the third eye (gnosis).
Always spend a minute or two cupping the eyes with the palms daily especially after Trataka .
Contra-indications & Cautions:
Those suffering from epilepsy should not practice trataka on a candle flame.