Although in the practices of hatha yoga Trataka is mentioned among six purification rituals (Shatkarmas) necessary for the cleansing and balancing of the body and the three biological humors, or dosas (Vata, Pitta, and Kapha). Apart from the washing of the body, these practices also wash the koshas or sheaths cleaning and awakening the consciousness. This is the foundation of Hatha Yoga: That means working from physical to sub-physical, developing balance in the interior environment.
Trataka is one of the most efficient techniques practiced not only to calm down the eye-sight and the mind but also to prepare the mind for Dhyana – deep meditation. Trataka as described by Hatha Yoga Pradipika refers to practice or concentration gazing which help to stop the mind; enhance the concentration and foster one-pointedness. There are two main forms of Trataka: Bahiranga (external) Trataka and Antaranga (internal) Trataka. One prepares as a way of focusing and visualizing through the brain so that it helps in disciplined the mind besides calming it.
Forms of Trataka Practice
1. Bahiranga Trataka is associated with the External Trataka.
This form includes staring at an object or an artifact outside of the self, often a flame of a candle. The goal is to concentrate until the object of attention forms a picture in the mind’s eye. Hatha Yoga Pradipika’s author Swami Swatmarama also advises looking at a light point (sukshma lakshya) until an image of the flame forms even with the eye’s shut. This external concentration awakens the minds power and minimizes eye movements that otherwise cause distractions.
2. Antaranga Trataka may be better understood from the practice of Trataka mentioned below
Trataka means fixing the glance at an object and retains the focus of the eyes by moving from one object to the other. In this form, the practitioner of visualization involves closing the eyes and picturing an object or symbol. By the time, they are able to visualize an image of candle light, a star or the moon when the eyes are closed. One technique – Antaranga Trataka – is specifically useful in training internal steadiness because it involves gazing steadily at a point without an object. It locates it inwards: enhancing visualization and at the same time, it offers a meditative environment away from all forms of noise.
How to Practice Trataka?
To perform Bahiranga Trataka:
1) Select a quiet, fully enclosed area with no air movement, and take a candle and place it 0.6 to 0.9 meters in front of you with a steady flame at eye level.
2) Find a comfortable and comfortable position and sit with your legs crossed uncrossed, place your hands on your knees.
3) Take a couple of minutes and simply get comfortable and quiet possibly closing your eyes.
4) Close the mouth and keep the eyelids open and focusing on the flame, trying not to blink while the breath and the rest of the body are kept as still as possible.
5) Whenever your eyes feel sore or start tearing close the flame and see the image of the flame in the dark space behind the eyelids.
6) When the after-image is gone, open your eyes and do the exercise two or three times more.
7) Conclusion starts with ‘palming’ where you put warm palms on your eyes and close them.
To practice Antaranga Trataka:
1) Start in the same position as was done in Bahiranga Trataka exercise.
2) Select the target that needs to be focused and imagine it and it could be a candle flame or the star.
3) Attentiveness of mind and concentration of attention keeping it unwavering upon the object of attention. In the course of time it creates a clear and stable picture in the mind of the envisager.
The practice of Trataka and the Impacts on the Body and Mind
Trataka is actually a very powerful practice indeed. Thus, reduced keen attention is paid to the external impact, as the mind is focused on one point. In yogic parlance such a narrowed focus of concentration is referred to as ekagrata, which means one-pointedness. When the senses turn inwards, all wastage of energy outside is stopped and there arises great clarity. This results in gain in will power, better memory, and enhanced concentration.
Besides the psychological magnificence, Trataka, has several physical manifestations on the body. This is useful to heal eye-strain, get rid of headaches, and improve the health of eyes; particularly common ametropia, astigmatism, initial stages of cataract. The look becomes more stable and conscious thus enhancing the iris that leads to shinning eyes. Mentally, it also has the ability if practiced for long enough to give people psychic powers like clairvoyance and telepathy.
Conclusion
Trataka is not merely a Yoga exercise; it symbolizes the first step towards meditation and generation of righteous consciousness. In order to train the mind to focus all its attention to a single point, practitioners are thus able to raise their latent psychic powers and learn more about themselves. As with any other concentration technique, it might be very useful for anyone who is searching for the way to concentrate more, to strengthen the thinking apparatus, and to put intention for inner harmony.
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