The wise refer to this technique as trataka, which involves looking at a small object continuously and without blinking. Trataka relaxes the mind and cures all vision-related illnesses.

PRADIPIKA HATHA YOGA ||2.32 & ||2.33

Trataka is one of the Shat-Kriyas (six exercises) in Hatha Yoga. This  ritualistic type of candle  meditation entails intense concentration on a single point or object.The word "Trataka" itself means "to gaze" or "to focus" in Sanskrit.

How to practice Trataka

Choose a quiet and peaceful place: Find a calm environment where you won't be disturbed.With your shoulders relaxed and your back straight, take a comfortable seat. 

Light a candle: Any object can be picked for trataka for a focus , like picture / symbol but candle light is best prefered for an efficient practice and that too when done in a dark room. Place a candle at eye level, about two feet away.

Gaze at the flame: Focus your gaze on the tip of the flame, without blinking.Look at it calmly, without straining or blinking. Let go of all distractions and allow your mind to focus entirely on the object. 

Maintain focus: For as long as it is comfortable for you, keep your eyes on the candle flame. If your thoughts wander gently refocus them back to the candle light. Continue gazing at the flame until your eyes water or fatigue.

Close your eyes: Gently close your eyes and visualize the afterimage of the flame inbetween your eyebrows.

Palming: Rub the palms of your hand  against each other to produce a warmth and place them over your eye, without pressing them hard. Feel the warm heat soothen the eye. Repeat it thrice or more until you feel the strain in your eye muscles fade away.

Repetition: The session can be repeated by again beginning to gaze the flame and thus can be repeated twice or thrice until you master the art of constant gazing for prolonged period of time.

Finishing  the Session: Take a few deep breaths and gently close your eyes when you're ready to stop your meditation. Before gradually readjusting to your surroundings, pause to notice any feelings or realizations that come to mind.

Relax: Relax and allow your mind to become still.

Duration

Yoga beginners should only stare for one or two minutes before closing their eyes. For most purposes, 5 to 10 minutes is adequate. Under the supervision of a qualified teacher, trataka can be done for extended periods of time for spiritual reasons. It is recommended that those who have mental stress and insomnia engage in this activity for ten to fifteen minutes prior to bedtime.

Who should not practice Trataka?

It is not recommended for anyone with glaucoma to practice trataka. Treataka should not be performed on a candle flame by epileptics '

Avoid doing trataka in the sun since this could harm the eyes' fragile membranes.

Benefits of Trataka

• Improved concentration: Trataka is fundamentally an intensely focused discipline. Practitioners get improved focus and attention that they may use in many areas of their lives by teaching their minds to focus relentlessly on a single thing.

• Increased Self-Awareness: People who practice Trataka set out on a path of introspection and self-discovery. Practitioners might obtain insights and understanding that were previously hidden by the bustle of daily life as their minds quiet down and external distractions disappear. 

• Reduced mental fatigue: Beyond its physical benefits, Trataka Meditation can offer significant psychological advantages. Reduced anxiety, depression, and other mood problems are linked to regular practice. Trataka helps people connect with their inner selves and develop a sense of inner peace and contentment by calming the mind's incessant buzz.It can  alleviate mental exhaustion and improve mental clarity.

• Enhanced visualization skills: Trataka can strengthen your visualization abilities, which can be beneficial for meditation and other practices.Eye muscles are strengthened and visual acuity is enhanced by the practice of persistently staring at an item. Furthermore, during Trataka sessions, several practitioners claim to have had heightened inner visions and insights.

• Improved Eyesight: The practice strengthens and exercises the eye muscles, which can help reduce eye strain and enhance vision in general. Better eye health is also a result of the ocular tissues being nourished by the increased blood flow to the eyes.

• Calming effect: Stress is an inevitable part of modern life. Through relaxation and mental calmness, Trataka Meditation provides a natural remedy for stress. The nervous system is calmed by the constant focus and regular breathing, which results in a deep sensation of calm and contentment.

• Improved sleep: As the mind becomes more focussed the thought waves settle to bring a deeper peace and calmness to the restless mind. A  Regular practice of Trataka improves the sleep quality.

Important considerations

Start with short durations: Begin with short practice sessions and gradually increase the duration as you become more comfortable.

Consult a yoga teacher: If you are new to Trataka, it is advisable to consult with a qualified yoga teacher for guidance.

Avoid straining your eyes: If your eyes feel strained, take a break and rest them.

For Severe Myopia: People with severe myopia (short-sightedness) should use glasses while doing trataka on a flame.

The greatest benefit of Tratak therapy is observed in the area of our optic nerve, where it improves the communication between the eye and the mind. Frequent practice of this meditation strengthens the muscles surrounding the eyes and purifies them. Consistent Tratak practice enhances the mind's capacity for sustained concentration and attention.