Welcome to the practice of Trataka,
Gazing.
It is the practice of staring at some external object and that will be Bahir Trataka,
Bahir Trataka,
Outer gazing.
This fixed gazing is a method of meditation involving concentrating on a single point such as a small object,
A black dot,
A candle flame.
One can focus on a Yantra,
The symbol of Om,
The image of some deity and as you do paying attention to each thought and feeling as it arises and letting them go,
So that the mind is completely absorbed in the symbol and then one can close the eyes and it becomes Antartrataka,
When you close the eyes you're looking at the object inside on the screen of your mind.
At first it will be a real after image but later it will exist only in the mind's eye and there the exercise in concentration comes from trying to maintain it there for as long as possible.
One can also practice Trataka on one's own mirror image.
Trataka improves eyesight,
Enhances concentration,
Reduces stress and insomnia,
Improves memory and reduces screen fatigue and promotes mental clarity.
We are going to start with the practice of Trataka on a candle flame.
Place your candle about one arm's length away and at the height of your eyes,
Eye level.
Ideally the flame should be at eye level.
Once you are seated in your meditation posture,
Close your eyes.
Become comfortable.
You are welcome to start with three arms.
Become aware of your body.
Create a mental picture of your body and fully feel your body as if you are inside your body,
Full awareness of your whole body.
The body becomes steady and still as though you are growing from the ground like a tree,
Firm like a tree,
Growing from the ground.
Your legs are the roots and the rest of your body is the trunk.
Feel the firmness,
Feel the steadiness of your body rooted into the earth,
Settled and still.
There is no difference between your body and the ground.
Try to experience this,
Your body growing from the ground.
Total awareness of your body,
Awareness of your right foot,
Left foot,
Right foot,
Feeling your feet and create a mental image,
A mental picture of your feet.
And do the same as we continue through the body,
Your right knee,
Total awareness,
Your left knee,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
The whole of your back,
Abdomen,
Chest,
Right arm.
Remain gently aware.
Left arm,
Head,
And now the whole body.
Awareness of your whole body,
Nothing else.
Now open your eyes,
Look directly into the middle of the flame at the top of the wick.
Just gazing,
Soften the eyes.
Try not to blink your eyes,
The less you try,
The easier it is.
So don't use too much effort,
Allow your eyes to relax.
Fix your eyes at the top of the wick in the middle of the flame.
Focus your whole attention at the top of the wick and there is nothing else but the top of the wick.
If you do need to blink your eyes,
Do so,
Don't strain but as much as possible look at the top of the wick without flickering or blinking your eyes.
Your whole vision should be focused on the top of the wick.
Fix your vision at the top of the wick.
There is nothing else,
Only the top of the wick.
Feel as though your vision is pulled to the top of the wick like a magnet attracting iron filings.
Feel as though your vision,
Your attention is being pulled to the top of the wick.
Now we go to the antartratica,
Inner gazing.
Close the eyes,
Watch the after image of the candle if you can see it.
Observe it as a witness.
It's like you're looking into a room behind your closed eyes.
If you cannot see it,
Don't worry.
Merely watch whatever happens in front of your closed eyes.
You are only the witness.
Don't involve yourself with what is happening in front of your eyes.
See it happening.
Watch it outside yourself,
As if it's something separate from yourself.
Continue awareness.
Whatever happens in front of your closed eyes,
Let it happen,
Don't suppress it.
Now we're going to repeat the first stages.
Open your eyes again and look into the physical flame.
Again concentrate on the top of the wick,
In the middle of the flame.
Allow your eyes to relax.
Again try not to blink or flicker your eyes.
Try to fix,
To rivet your attention on the top of the wick in the middle of the flame.
Feel the magnetic attraction to the top of the wick.
There is nothing else but the top of the wick.
Become totally absorbed in watching the wick in the center of the flame.
Now close the eyes.
Again watch the after image.
Observe what arises.
Watch the space in front of your closed eyes.
And watch anything that might happen in front of your closed eyes.
If you can see the after image of the candle flame,
It becomes a dot.
Remain the witness and observer and keep your mind fixed on the inner gazing,
On the observing of the inner landscape of your mind.
Only watch.
Nothing more.
Still gazing inwardly.
If you can still see the candle flame,
The image of the flame,
Then focus your awareness there,
Your attention remains there.
If you are seeing visions or pictures,
Watch them as though you were watching television.
Don't interfere with the program,
Only watch.
Now open your eyes for the last round.
Again focus your whole attention on the top of the wick,
Into the center of the flame,
Into the middle of the flame,
Into the very core of the flame.
Try not to blink or to flicker your eyes.
Again,
The more you relax,
The less you try,
The easier it becomes.
Truly just gazing.
Focus your attention at the top of the wick and on nothing else.
Looking into the heart of the flame at the wick.
And now close your eyes.
And the procedure is the same as before,
Watch the after image of the candle.
Watching the after image of the candle if you can see it,
Otherwise you watch the black space and see what happens within the black space.
Remain the witness.
Whatever happens,
Remain the witness,
Nothing else,
Nothing more.
No interference,
Only observation.
Ending the practice now.
When you're ready,
You can finish with three oms.
Feeling the vibration of om throughout your whole body,
Your whole brain,
The whole room.
Feel the vibrations of om pulsating,
Vibrating,
Reverberating everywhere.
Keep your eyes closed for a minute.
Be aware of your feelings,
Your state of mind and the sounds.
Sit quietly.
Thank you for practicing with me.
May peace be.
Hare Om Tat Sat
