Trataka Meditation

The Sanskrit word 'Trataka' means 'to gaze steadily.' Trataka is a concentration meditation that enhances mental focus and purification by concentrating on a fixed object. This meditation is an internal version of Trataka, where you concentrate on visualising a point of light at the eyebrow centre, encouraging your mind to become clearer, sharper, and more focused.
This practice is a part of my course 'Wheel Of The Year: Celebrating Imbolc,' so if you enjoyed this practice, you may enjoy listening to the whole course as well.
Image by Benginur Hajjaj

Transcript

Welcome to this Trataka Meditation. Bring yourself into a comfortable position to begin. Sit with your spine straight. And take any cushions or support that you need to be able to sit comfortably without being distracted by your body as you practice. And when you're ready, Close your eyes. Bring your awareness to your breath. And notice how your breath is naturally flowing today. Watch the breath coming into your body. And watch it flowing back out again. And notice how every breath very naturally guides you into a more relaxed state. With every breath any tension releases from your muscles. Watch the breath encouraging your mind to slow down. And now bring your awareness to your eyebrow center. Focus on your eyebrow centre. And visualise a small dot of light glowing at the eyebrow centre. Don't worry if you don't see anything straight away. Just keep focusing on the eyebrow centre. And imagine that a small dot of light is glowing there. Keep your attention completely on that dot of light. For the next few minutes just focus on that light. It's natural that your mind may wander away. And let other thoughts come in. But if you notice that's happened, Just very gently bring your attention back to that dot of light at the eyebrow centre. Stay focused on the light. Yeah. Continue to focus on the dot of light at the eyebrow centre. And now very gently allow your gaze to relax. And slowly turn your awareness back outwards. Listen to the sounds that you can hear around you. Take a deep breath in and out. And when you are ready, Slowly open your eyes. Thank you for practicing with me today.