Day 4: Tratak Meditation | 21-Day Meditation Challenge

Tratak is the practice of staring at a point or object. Literally meaning to see, this meditation uses a candle flame as the focal point.
Tratak is known as one of the body-cleansing practices of yoga. These techniques are very powerful and their purpose is to achieve physical and mental balance. It helps in improving focus and mental strength and getting rid of unnecessary thoughts and distractions. Known to cure eye disorders such as weak vision & strengthen the optic nerve and improve vision.

Transcript

Today,

We will practice Tratac meditation,

Also known as gazing meditation.

Tratac meditation is a technique where we keep our eyes open and focus on a physical object.

You can use a candle,

Which is the most common object used by this technique,

And this is the object I will actually use today.

But if you fancy using any other object,

It will work exactly the same way.

It can be an object on the wall,

A flower,

A burning stick of incense.

Just make sure that the windows are open so that the air can flow in the room,

Or anything else that helps you focus.

Some people find that focusing on an object while meditating is way much easier than focusing on a mantra.

The object should be placed at eye level and an arm's length away from you.

So let's find a place where you feel safe and where you won't be disturbed.

Like I've just said,

I'm using a candle,

But use any other object as long as it is at your eye level.

Sit in a comfortable position where your spine is straight,

Your back is nice and tall,

And where you can sit for some time without feeling any discomfort.

You can rest your hands on your lap,

On your legs,

Or wherever it feels comfortable.

And when you are ready,

You can close your eyes.

We're going to start by taking a deep inhale for 1,

2,

3,

4 and 5,

And a slow exhale for 5,

4,

3,

2 and 1.

Inhale for 1,

2,

3,

4 and 5,

And exhale for 5,

4,

3,

2 and 1.

One more time,

A deep inhale for 1,

2,

3,

4 and 5,

And a slow exhale for 5,

4,

3,

2 and 1.

Now let your breath go back to a natural pace,

And slowly open your eyes.

Now I want you to gaze at the flame.

I want you to observe the flame in front of you.

Trying not to blink,

Just bring all your attention to that flame,

Its colors,

Its shape,

Stillness,

Its brightness.

Let that flame occupy your mind completely.

If your eyes water or get dry,

Getting at the candlelight,

It's completely normal.

Just allow yourself to blink once,

And bring back your attention to the flame.

Now let your breath go back to a natural pace.

Now gently close your eyes,

And visualize that flame,

With its colors.

Its shape.

Its movement.

You can now open your eyes,

And gaze at the flame for the next minute.

Let yourself become absorbed by the light.

Your mind will naturally start to wander.

So if that's the case,

Simply bring back your attention to the flame.

And gently close your eyes,

And let that flame occupy your mind.

Keep visualizing that flame.

Open your eyes.

And reconnect with your surroundings.

Namaste.

Reviews

This is a new meditation technique I'm doing for the first time. I enjoy it👏🧘♥️. Thank you! ☺️🙏