Trataka - learn how to control the restless mind
Shloka 2.31 of the Hatha Yoga Pradipika : "Then Trataka [is described]: Look with fixed eyes [without winking] at a minute object with concentration till tears are shed. The teachers call this Trataka."
Trataka is a well-known Kriya and also it is a practice of meditation.It is a powerful meditation and cleansing technique, simple and straightforward that anyone can practice at home.
Trataka means Fixed Gazing, Fixed Gazing meditation, Yogic Gazing is a practice where the gaze is fixed on an object or symbol for a while.The symbol most commonly used is a candle flame.
There are two forms: external(bahiranga) and internal(antaranga).
Shloka 2.32 of the Hatha Yoga Pradipika : "By Trataka, all diseases of the eyes are removed and sloth, etc. are overcome. It should be carefully kept secret like a golden casket."
A little practice of trataka is of great use in removing eye disorders and you will be able develop your concentration,calming your mind, therapeutic in depression,removing anxiety,headache,fatigue,allergies, helps you get better sleep,enhances self-confidence, patience and willpower, and assist in,brings greater clarity in mind and improves decision-making ability.
With this technique you’ll also learn how to control the restless mind (for a short time).
How to Perform? Sit in a comfortable meditative pose, with spine,head and neck straight and place the palms on the knees in chin jnana mudra or keep palms slowly open. Relax your body, close your eyes take a few deep breaths to relax and make yourself quiet. Keep your body perfectly still throughout the entire practice. Trataka can be done at any time but is more effective when performed on an empty stomach. The most suitable time is between four and six in the morning after asana and pranayama practice.
External Trataka : gaze for as long as possible without blinking and without strain until the eyes begin to water or get tired. When your eyes fatigue, focus on the afterimage that you will see when you close your eyes. The candle flame one of the most powerful is the steady, provides a very clear afterimage.
Internal Trataka :is performed by focusing on the tip of your nose with eyes closed or involves clear and stable inner visualizations .
In the beginning you attempt some difficulties which are encountered in the practice of trataka. It is difficult to gaze steadily at one central point continuously in the beginning, but with regular practice you’ll be able to stay along time with eyes open without blinking.
With steady practice you’ll achieve knowledge of yoga through your own experience and you’ll be more healthy,relaxed and aware.