Trataka For Single Pointed Awareness

Trataka is an ancient yogic practise of fixing a gaze and the mind on a single point without wavering. Traditionally done with a candle flame, here we turn the same quality of attention inward, to the breath itself.

When the mind wanders, and it will, you bring it back. The return is the practise. This is how concentration becomes meditation.

Transcript

In the yogic tradition, Trataka means to gaze steadily at one point, Usually a flame, Still, Unwavering, Completely present to just that one thing. Today, Your flame is your breath. Sit comfortably, Spine easy, Hands resting, Close your eyes. Now find one sensation of the breath, Just one. It could be the cool air at the tip of the nose when you inhale or the slight rise of your chest or the pause, That small quiet gap between the exhale and the next breath in. Choose one. Stay there. Don't follow the breath all the way in and out. Just watch your one point, Whatever you have decided for yourself. Like a flame, Refuse to look away from it. The mind will move, It always does. When it does, Don't get frustrated. Simply return. This return, This gentle, Deliberate coming back, This is the practice. Every time you return, You are building something. Steadiness, Clarity, The ability to be where you chose to be. Let your gaze soften behind closed eyes. Take one full breath in and release it slowly. The flame is still burning. The gazing is complete. Om Shanti.