The birthplace of yoga is India. Yoga is a broader and deeper topic than what we know. There are six types of cleansing techniques in yoga called Shatkarma- these are –
- Neti – Nasal cleaning
- Dhauti – Internal cleansing
- Nauli – Abdominal massaging
- Basti – Colon Cleansing
- Kapalabhati – Frontal sinus cleansing
- Trataka – Concentrated gazing
I am not going deeper into yoga lessons. In this article, I will introduce you to one of the cleansing techniques, that is ‘Trataka’. Some techniques must be learned under expert guidance. However, Trataka is the simplest one.
What is Trataka?
Trataka means ‘to gaze steadily.‘ Candle gazing meditation is called Trataka. However, the main motivation behind this technique is steady gazing, using flames, any pointed objects, or marks.
Types of Trataka
Three types of trataka are practiced in yoga. The first one is Bahiranga trataka or external trataka. The second one is Antar trataka or inner trataka. The last one is Adho Trataka, or half-open eyes and half-closed ones.
Bahiranga trataka is the traditional one. It is also called poornima drishti or full vision. Open eyes are compared with the full moon. For beginners this is the starting one. In this, an external symbol, be it a flame or any point or divine being’s symbol, is used to practice the concentration gazing.
The Antar trataka is based on the individual’s imaginative power. It is called Ama drishti, as the eyes are closed during the practice. Ama is taken from ‘Amavasya’. It’s not that easy for everyone, as your mind needs to be able to fully focus on your imagination. That’s why Bahiranga Trataka is suggested at first. Once the mind settles a bit, the next one becomes doable. In mind a symbol of almighty or deity, geographic symbol or a light is imagined here to focus on.
Adho trataka is called Pratipada drishti. During this practice, eyes are kept half open and half closed, kind of in middle.
How to practice?
External Trataka is the simplest one for beginners. For external trataka, though a candle is considered the main object because of its effect in calmness, a black dot, moon, or any single symbol can be used.
➤ Choose a dark, quiet room for better focus.
➤ Sit in a meditative posture, keeping your spine straight.
➤ Simply take a candle, keep it lit, and 2-3 feet away at your eye level.
➤ Look at the flame steadily, don’t restrain blinking, and don’t blink repeatedly as well; Just look comfortable.
➤ If you are using candles, focus on the blue core of the flame.
➤ A maximum of 5 minutes is more than enough while using flame objects.. Don’t use it for too long.
➤ While gazing, thoughts might rush in, which is normal; keep them away. The goal is to keep your mind empty.
➤ You should continue just till your eyes get uncomfortable. Before a tear forms, you should stop. Then, gently close your eyes and visualize the object in your mind.
➤ If the image fades, then reopen your eyes and repeat the practice.
➤ After the practice, keep going with the flow. Whatever comes to mind, let them travel through.
➤ Sit quietly for a few minutes to absorb all the feelings and state you have experienced here.
Meditation can be extremely difficult for extrovert-minded and restless people. But looking at something is easier than that. If you get used to the practice, then the next one can be approachable.
For internal trataka
➤ There’s no external object to focus on. An imaginative symbol is like any pattern or deity for spiritual believers. Find yours.
➤ Then, bring all the focus you have onto that point, that single symbol.
➤ At first, your vision will be vague. When you start to imagine that clearly, like a source of bright light in a dark space, then you can be sure that inner trataka has been achieved.
➤ But this isn’t that easy. Those who are in that phase need to be in a state of consciousness and clarity.
The perfect time for Trataka sitting is early in the morning or right before going to bed. Start with 1-3 minutes, and increase the time up to 10-15 minutes. But candle gazing cannot be done for that long, or your eyes might be damaged. Here, 5 minutes is enough.
Here, the process is beginner-friendly. But for advanced practicer I would suggest to get experts help rather than self analization.
Benefits
Trataka can be called an all-in-one solution to concentration problems. Let’s know how it helps layer by layer.
From a psychological perspective, it teaches you to empty your mind. The mind has the tendency to fill itself with thoughts, stuff, and random past and future worries, most of the time garbage. It needs training to be create space. When Trataka is practised, it teaches you to focus on one single point. Slowly, your focus, memory, and concentration power build. Your creativity gets to breathe in space. You can reach a state of awareness.
Seneca said, “We suffer more in imagination than in reality.” Trataka is the training about how to keep your mind consciously empty. Letting emotions settle in overwhelming times, and keeping in the moment.
Overthinking comes from fear. Fear comes from attachment. We, by nature, live by some kind of attachment to people, things, emotions, and memory. Focusing on a point lets emotions become steady. Increases rational thinking, breaks negative thought patterns, and teaches letting go of things that ruin the peace of mind. Research has proven all of these points.
As it enhances neuroplasticity, the ability of the brain to rewire, cognitive improvements are very much proven. Also, increases Alpha and theta waves; as a result, relaxation increases.
For anxiety and stress healing, Trataka works wonders. It lowers cortisol and activates the parasympathetic system. Anxious people have higher amounts of cortisol and a more active sympathetic nervous system that works as a fight response. When the parasympathetic system is boosted up, the nervous system slowly calms.
The 21st century probably has the biggest problem, which is the sleep problem. I hear everyone complaining about their insufficient sleep. They are either insomniacs or oversleepers. Gazing at one point or flame in a calming environment syncs your body with the circadian rhythm that is responsible for the sleep cycle. It also releases melatonin, the sleep hormone. So, you can sleep better.
Ok, let me explain first what the Vagus nerve is. Basically, the vagus nerve acts like a bridge between your brain and vital organs like the heart, lungs, and immune system. When this nerve stimulates, your organs work in favor of your betterment, your parasympathetic nervous system (PNS) can work better, and other functions go smoothly. If explained more specifically, the Vagus nerve is known as the “rest and digest system”. It calms your heart rate and slows breathing so that your digestive system and resting system work properly.
Deep breathing, meditation, and Trataka stimulate the vagus nerve. As a result, a better immune system, lower heart rate, balanced respiratory rate, lower tension rate, healing of depression, anxiety, and better mood can be achieved. In a Journal of Traditional and Complementary Medicine study in 2016, Trataka significantly improved the cognitive strength proven by the Stroop color test.
Trataka is a prescribed yogic practice for vision improvement. It strengthens the ciliary muscles, which improves eyesight. As a form of eye exercises, it is used in vision therapy. A study on eye health in the International Journal of Yoga reported the efficacy of improvement in eye coordination.
Not only mental and physical benefits, Trataka is a spiritual awakening tool as well. Mindfully concentrating on a symbol daily strengthens your inner connection. Clarifies many things you haven’t noticed or realized before. A strong path between mind and body is the ultimate spiritual peace. Frustrations, irritations, and resentment just fade away once you know yourself better. Trataka can be a way of achieving emotional independence.
Some Precautions
There are some precautions to consider before starting:
➤ Patients with eye disorders like glaucoma, ametropia, and presbyopia are prohibited from practicing this.
➤ With sensitive eyes, use other objects except flames. You can gaze at any point on the wall.
➤ Make sure you are using the same symbol. You cannot change the object or symbol, as changing the source of concentration will restart the whole process from zero.
➤ Make sure there’s a ventilation system where you’re using flame gazing.
➤ For epileptic patients, gazing at a light for a while and concentration can act as a trigger. That’s why they also refrain from practicing Trataka. But they can practice such meditations that don’t involve intense concentration on a single point.
A spiritual teacher named Osho said, “The eyes are the bridge between the mind and the outer world. Trataka sharpens the vision of both worlds.” Among all the candle therapy techniques I have found, this one is extraordinary and backed by science, wisdom, and tradition. Incorporate this practice into your morning or night routine.
