🔼: [[🕯️ Meditation 🧘]], [[💡 Focus & Concentration]] ### 🧘 Trataka (Fixed Point Gazing)[^1] ![[On Tools, Skills, and Practices...]] This practice has two phases. First we focus on a particular thing with all of our attention, blinking as little as possible without significant pain. If we stare at something long enough it creates an after-image of it when we close our eyes, and that’s the second (cooler) phase of the meditation. If we allow our focus to wane too much, the image will disappear; if we focus or strain too much, the image also disappears, so we have to find the right level of focus and maintain it. Some traditions believe the object we focus on matters, that meditating on a particular thing cultivates a kind of spiritual energy. Usually the object of focus in Trataka is a candle or a Yantra, but for the purposes of strengthening [[💡 Focus & Concentration]], it doesn’t matter what we choose so long as it’s a single point. It could be a flower, a leaf, a distant mountain, a bit of paint on a wall, a deity or religious icon — whatever works for us. #### The Benefits of Trataka Trataka is believed to first cleanse and then focus the mind. - It strengthens our [[💡 Focus & Concentration]] and helps us follow through on things we start. - It helps us strengthen our focus and control physical impulses by bringing our mind to the present moment to focus on something that isn’t especially easy to focus on. - It's very hard to “think” during Trataka. So you practice the skill of bringing our mind to one point very quickly and maintaining focus there. - It teaches us “Vairagya” or [[Detachment]]. #### Phase I - External Trataka This example assumes we’re using a candle, but you can also use a yantra. ![[🛠️ Yantras|Yantra]] > [!important] Important > Always [[🔑 Listen to your body]]. If you feel strain or significant discomfort, don’t just push past it and power through, close your eyes and take breaks. If you experience any side effects of the practice, please consult a medical professional. - Move the candle (or object) 5-10 feet away, and light it (if it’s a candle lol). - Be sure it remains still, that the surface is flat and the space isn’t windy - We sit with eyes closed, taking a few deep breaths, until we feel ready. - Open the eyes, and stare at the base of the candle without blinking. We can keep our eyes half-closed if that’s comfortable. - Work slowly up the candle. - Stare at the halfway point - Move the gaze further up - Stare at the top of the candle, just below the flame - Go up to the wick, noticing the bottom of the flame just above it. - Then stare at the flame itself. Relax the eyes and stare at the candle, and try not to blink. If tears come, just allow them. It’s okay to blink if staring becomes painful. - We may notice patchy darkness at the edges of our peripheral vision. - Stare at the flame for 1-5 minutes, depending on comfort. With practice we can build up and stare at the candle as long as we want, the longer the better. Some people go 10, 20, or 30 minutes. #### Phase II - Internal Trataka - Close the eyes and notice the after-image of what you were looking at. Concentrate on it in the same way, without straining the eyes or squeezing them shut. - We may notice other colors and shapes arise. It will look like a negative of the image, such as a blue flame if you were using a candle or an interesting pattern if using a yantra. - Stay focused on the after-image for as long as it remains. - Let your attention unfocus for a few moments, before going into focusing again. We’re likely to notice a couple things: 1. This is neat and weird! 2. It’s easiest to keep the image in view when we maintain a kind of focused relaxation. If we focus too hard, the image will vanish. If we don’t concentrate enough, the image will vanish. - Concentrate on the image until it slips away. Maybe note how long it lasted, as it can linger longer with practice. - When the image is gone, rub the hands together to build up heat, then place them over the eyes for several seconds to soothe them. Good job, eyes, ily. - Let yourself relax. We can move into other practices like silent mantra chanting or just be with what’s here. [^1]: [[📖 🟠 Dr. K's Guide to Mental Health]] — Trataka Meditation