External factors often influence our internal balance. In today's increasingly competitive world, the mind can become chaotic and the body polluted more easily than ever. This is where yoga's cleansing techniques come in. These techniques, known as shatkarmas or shatkriyas, are the first of the seven limbs (Saptanga Yoga) outlined in the Gheranda Samhita. They help release physical and mental toxins, rejuvenating your whole being.Cleansing the physical and mental aspects is considered essential for advanced Hatha Yoga practices. Purification processes make the entire body free from ailments and disorders, preparing the body for maximum benefit from the Hatha Yogic practices.
Träṭaka, is one such purification technique, used for eye cleansing. It involves intent gazing at an object, calming the body and mind ultimately achieving a meditative state. Träṭaka in sanskrit means "to look" or "to gaze." In the Hatha Yoga Pradīpikā, Träṭaka is described as:
निरीक्षेन्नश्चलदृशा सूक्ष्मलक्ष्यं समाहित: ।
अश्रुसंपातपर्यन्तमाचार्यैस्त्राटक्क. स्मृतम् ॥
It means “Focusing intently on a tiny object without winking, until tears well up in the eyes is defined by the Great Teachers as Trāṭaka.”
Procedure of Trāṭaka
One of the first requirements in any yogic practice is to position the practitioner's body according to the process involved. During Trāṭaka, practitioners should sit in a comfortable meditative posture, such as Siddhasana, with a straight spine (head, neck, and trunk aligned).
Place a lamp at an arm's length in a dark room, with the flame positioned at eye level. Ensure that there is no object hindering the view of the practitioner. From candle to ghee lamp, different kinds of light sources, any object or just a dot can be used for gazing. The object selected for gazing has a subtle but permanent impact on different layers of the mind. The mind will absorb the qualities of that object too. Hence, proper selection of the item for the Träṭaka practice is of utmost importance. Lambs and other objects including but not limited to a dot on the wall, an object of worship, a deity, flower, mountain, rising sun or moon can be used as the focus point to gaze at. However, a flame is believed to work the best.
While choosing a lamp, ghee lamp is preferable to a candle. Ghee lamps can provide steady flame whereas the candle melts and eventually becomes short with flame going down. In comparison, the quality of the flame of a ghee lamp is better too.
The procedure is simple. The practitioner should keep his eyes closed, watching his whole body and breath until attaining a calm and even state. After opening your eyes, gently rest your gaze on the center of the flame, just above the tip of the wick. Keep your eyelids slightly open, more than usual. Maintain your focus without blinking or letting your vision blur for as long as comfortably possible. During this practice, observe any thoughts that arise without getting engaged in it. Simply watch them come and go without getting caught up in them.
Your eyes may feel irritated, however, don’t shut them until it begins to strain. Tears will appear, let it flow. You can cup your eyes by the palms to ease the strain, but never rub the eyes. Once you close your eyes, try to visualize the flame in your mind, concentrating at the ajna chakra, or between the eyebrows.
Different types of Träṭaka
Though yoga texts speak of one type of Träṭaka, there are three forms of it. Different forms of Träṭakas are explained below.Bahiranga Träṭaka or External Gazing: Bahiranga in sanskrit means external and Träṭaka means gazing, together when combined it becomes External Gazing. As the name suggests, this method uses an external object for focussing, typically a flame or star or simply a black dot. This is external gazing is done on the initial level until the practitioner develops the focus and eventually starts the internal gazing (Antaranga Träṭaka). External Träṭaka strengthens the dharaṇa (concentration) and is a preparatory process for inner & deeper meditation.
Antaranga Träṭaka or Internal Gazing: Once the practitioner has mastered the external Träṭaka, internal Träṭaka or Antaranga Träṭaka is practiced. Unlike the previous technique, Antaranga Trāṭaka involves focusing on a visualized image within the mind's eye, eventually progressing towards gazing into the darkness within. With eyes closed, practitioners in Antaranga Trāṭaka maintain their focus on this void, either at the mid-point between the eyebrows or at the heart center.
While Prāṇāyāma (breathing techniques) can complement Trāṭaka, experienced practitioners can reach a meditative state and maintain focus without them. Trāṭaka itself progresses through three levels:
External gazing: Focusing on a physical object.
External gazing without a physical object: Visualizing an image internally.
3. Internal gazing with eyes closed: Maintaining focus on the inner void.
Why performing Träṭaka?
Trāṭaka, a simple yet powerful technique, offers a purifying and invigorating effect on the mind. It enhances concentration, paving the way for deeper meditation. During Trataka, practitioners focus their gaze on a single point, often a candle flame.
By concentrating on the flame, the mind becomes absorbed in a singular object. This focused attention reduces the flow of thoughts, potentially leading to a state of mental stillness. Interestingly, this internal quietude coincides with steadier eyeballs. There's a deep connection between eye movement and mental state.
EEG machines provide scientific evidence for this link. Eye movement patterns can reflect our thinking processes. After all, our eyes are the windows to the soul, serving as the primary channel for communication between the mind and the external world. Sensory and motor signals travel through the eyes to the brain, providing information for processing and analysis. This direct connection between eyes and brain is what makes Trataka so effective.
Benefits
There are several benefits associated with Träṭaka practice. These include:
Helps with eye disorders
Strengthens eye muscles
Cleanses both the eyes and the cerebral cortex
Calms the mind
Promotes sleep
Activates ajna chakra
Improves focus and concentration
Assists in depression
Balances the nervous system
Improves willpower
Develops intuition and clairvoyance
Promotes emotional stability
Though Träṭaka has several benefits, it shouldn’t be practised during certain conditions.
Contraindications: Who Should Avoid TrāṭakaIf the person who is practicing has certain medical conditions, Träṭaka may be harmful. The contraindications include:
Epilepsy (the flickering lights used in Träṭaka may trigger an episode)
Schizophrenia / Hallucinations
Migraine
Myopia
Glaucoma
So, people with above mentioned ailments should strictly avoid Träṭaka.
Conclusion
The best time for practising Trāṭaka at sunrise or midday when the external environment is most stable. Performing nadi shodhana (alternate nostril breathing) beforehand can further enhance its benefits. This practice is believed to energize the ajna chakra, the seat of intuition, wisdom, and even psychic abilities, according to yogic tradition.
Trāṭaka's steady focus helps channel the mind by reducing visual distractions. As a core concentration-building practice in yoga, regular Trāṭaka can calm the mind, improve cognitive function, and gradually cultivate intuition.
Trāṭaka is more than just an exercise; it's an art of letting go of external stimuli, a path leading inwards, and ultimately, a journey towards self-realization, where our true potential is unlocked. Traditionally, it's believed that Trāṭaka grants us a balanced perception of past, present, and future. Due to its depth, guidance from a qualified teacher (Acharya or Guru) is highly recommended.
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