Jyoti Trataka

POSITION : Any meditative or comfortable sitting posture.

STEP I  :   FOCUSING AT FLAME

• Gently close the eyes and focus on the breathing. Relax the whole body with awareness.
• Slowly open the eyes with few blinks and look at the floor. Do not look at the flame directly.
• Slowly shift your vision to the base of the candle stand, then slowly move to top of the stand, then to the candle and slowly look at the flame of candle. Now start gazing at the whole flame effortlessly. Do not blink the eyes. There will be irritation sensations in the eyes, but try to gaze at the flame in a relaxed way. Use the will power to gaze at the flame without blinking the eyes. If tears comes, let it flow freely which is the sign of good practice. It will wash out the impurities from the eyes.
• Gaze at the flame about 30 seconds or as long as you can in the beginning practice.
• Gently close the eyes, rub the palms against each other to generate heat for a few seconds, form a cup of your palms and cover the eyes.
• Do palming - press the palm on the bony portion around the eyes and release.
• After completing 5 rounds, gently bring the hands down.
• Feel the cooling sensation around the eyeballs. Do not open the eyes immediately. Relax for a few seconds.

STEP II :   INTENSIVE FOCUSING AT THE TIP OF THE WICK OF THE FLAME

• Gently close the eyes and focus on the breathing. Relax the whole body with awareness.
• Slowly open the eyes with few blinks and look at the floor. Do not look at the flame directly.
• Slowly shift your vision to the base of the candle stand, then slowly move to top of the stand, then to the candle and slowly look at the flame of candle. Now start gazing at the whole flame effortlessly.
• Gaze at the tip of the wick of the candle, the small black cord. Focus at one point which is the practice of focusing and concentration. Use your will power for continuous gazing at the wick of the candle. Let the tears come but try not to blink the eyes. 
• Gaze at the flame about 30 seconds or as long as you can in the beginning practice.
• Gently close the eyes, rub the palms against each other to generate heat for a few seconds, form a cup of your palms and cover the eyes.
• Give constant pressure palming. Press constantly around the eyeballs with the palms and focus on deep inhalation and deep exhalation. Continue 4 more rounds, do not touch the eyeballsD with the palms directly. Relax the eye muscles.
• After completing 5 rounds, gently bring the hands down.
• Feel the cooling sensation around the eyeballs. Do not open the eyes immediately. Relax for a few seconds.

STEP III :  DE - FOCUSING

• Gently close the eyes and focus on the breathing. Relax the whole body with awareness.
• Slowly open the eyes with few blinks and look at the floor. Do not look at the flame directly.
• Slowly shift your vision to the base of the candle stand, then slowly move to top of the stand, then to the candle and slowly look at the flame of candle. Now start gazing at the whole flame effortlessly.
• Fix your attention at the flame, then gradually widen your vision. Slowly DE-focus your attention from the flame and have a De-focused gaze on the flame. With expansive awareness, try to collect the details of the flame such color, shape of the flame and aura around the flame. Observe the aura expanding more and more and see the small light particles around the flame. Recognize the subtle change achieved by De-focusing.
• After a minute of De-focusing, gaze or focus on the flame again. Slowly close the eyes and retain the image in the mind. Visualize the flame between the eyebrows and collect all the details with the eyes closed. When the image disappears go for palming.
• Combine palming with breathing and Bhramari. Apply constant pressure around the eyes, then inhale and chant Bhramari Mm......  As you exhale feel the vibrations of Bhramari through out the body. Repeat the same for 5 rounds. Feel the sound resonance int eh entire head region and around the eye region.

STEP IV : SILENCE

• Feel the silence and relax for few seconds. Slowly bring the hand down. Experience the silence within you and around you and feel the effect of the practice. Feel and enjoy the blissful state of silence. Recognize the calmness of the mind, complete relaxation of the body and mind. 
• Slowly take the hands back, make a fist of the right palm and hold the right wrist with the left palm. Feel the pulse of the right hand.
• While exhaling, gently bend forward from the root of the waist region, if possible try to touch forehead to the floor or as much as you can in front of the knees. Collapse the shoulders.
• While inhaling, slowly come back to the sitting position.
• Gently give a feathery massage around the eye muscles with three fingers (index, middle and ring fingers).

BENEFITS :

• It makes the eyes clear, bright and  radiant. It cleanses the tear glands.
• Helps in keeping the eyes healthy, specially important in diabetes mellitus.
• Improves the memory and helps to develop good concentration and will power.
• It balances the nervous system, relieving nervous tension, anxiety, depression and insomnia.
• It is an excellent preparation for meditation.

CONTRA-INDICATIONS :

• Epileptics should avoid gazing of flickering candle flames, can choose a totally steady object to gaze on. People with eye infection should avoid.
• In case of burning sensations in the eyes or headache, one may avoid this practice, as it may tend to aggravate the pain.

NOTE :

• Trataka should be performed after asanas and pranayama.
• Practice basic eye exercises before trataka session.
• Can practice at any time but the best is at early morning or evening with empty stomach.
• Remove glasses, wristwatches and belts and be comfortable in the posture.
• Sit with the head, neck and spine straight. Always open the eyes with a few blinking.
• Trataka should be practiced on a steady flame.
• The practitioner should always avoid undue strain to the eyes.
•  During palming do very slow and deep breathing with awareness.
• The facial muscles, eyebrows and eyelids should remain totally relaxed.