Welcome to this practice of Trataka meditation,
Which is also known as candle gazing meditation.
In this particular technique,
We simply center our focus on a single visual point.
This point can be an image or a word,
A symbol,
Or even just a dot on the wall.
Most traditionally,
This practice is done with a candle flame.
The idea is to simply allow the gaze to soften and rest gently on this focus point.
This allows the mind to completely dissolve and be relaxed into this center point of awareness.
Candles are a particularly powerful object to use because the soft flickering of the candlelight almost has a natural lulling motion.
It allows us to relax more easily as if in a trance-like state.
The goal of this practice is focused concentration.
We simply raise the energy into the sixth chakra,
Which is located at the third eye.
This center is aligned with our vision,
Both physical sight and internal vision and intuition.
When we rest the eyes softly,
It is said to induce higher activity in this region.
I recommend that you go ahead and get set up for this practice.
You can pause the audio and then when you are ready and in position,
You can simply press play and settle in to begin.
You can use a candle flame if that is available to you.
If not,
There are many videos on YouTube that you will be able to access with a flickering candle flame.
If neither of those are available to you,
Then simply use a spot on the wall.
You want to be in a comfortable seated position roughly a meter or three feet away from this focal point.
You want to have it at eye level.
You can be sitting in any comfortable seated position.
There is no need for any special yogic posture.
If cross-legged is not particularly comfortable for you,
Then simply use a chair.
Don't let your feet be flat on the floor.
Just allow your hands to rest comfortably either in your lap or up your knees.
Go ahead and get set up.
You can pause this audio now and when you are ready,
Simply press play and let's begin.
Welcome back.
Go ahead and be in your comfortable position ready for this practice of Trataka.
To begin with,
Just sense that your spine is a little more elongated than usual.
You might even like to sense that there is a straight line through the crown of your head all the way to your tailbone.
To begin with,
Simply float your eyes closed and turn your attention inwards.
Let's begin with a few long slow deep inhales and exhales.
A little longer,
A little slower,
A little deeper on the inhale.
A little longer,
A little slower,
A little deeper on the exhale.
Just taking a few more breaths in your own time.
Sense relaxation.
Sense that your forehead is relaxed.
Your eyelids are relaxed.
Your cheeks and jaw is relaxed.
It's almost as if your face is so relaxed that it's like the face of a sleeping child.
Let your shoulders simply relax and your shoulder blades melt a little down the back of your spine.
Sense that your belly and your butt cheeks are relaxed.
Now very gently float open your eyes and bring your awareness to the focal point.
The flame of the candle or the spot on the wall.
Simply allow your breath to be natural.
There's no need to alter the breath in any way.
Just see if you can resist the urge to fidget or even close your eyes for just this moment.
Keeping a soft gaze at the focal point.
Not so much staring but a very gentle and soft gaze.
Allow the breath to be soft and natural.
You want to avoid blinking for as long as you can.
Possible that the eyes might even start to tear up.
This is perfectly okay.
Just allow any tears to simply come and purify or cleanse the eyes.
You might notice that this focus point,
The flame of the candle or the dot,
Might have some subtle movement,
Almost as if it flickers before you.
This movement of the flame or the fire simply allows you to release whatever it is through tears or sensation.
Just allowing this flame or spot to purify anything that needs to be cleared.
As you continue with your focus into the center of the flame or the spot,
Just allow any blinking to happen naturally and you can always restart your connection to the flame again.
Stationing your focus between the eyebrows as you look into the flickering flame of the candle or the spot on the wall.
If at any time you need to take a break and simply close your eyes,
You might even sense that the candle flame or spot simply floats in the space between your eyebrows internally.
In fact,
It becomes the very same flame that you're looking at externally on the inside.
You might even notice that there is a gentle warmth that permeates this center of your brows.
And again,
You're simply allowing it to cleanse and release any past impressions or unhelpful thoughts that are not resourceful.
And again,
When you're ready,
Simply floating your eyes open again,
Station your awareness at the flame,
Bringing all laser beam focus to the site of this single point.
Really allowing the brain and nervous system to enter into a focused state.
Just noticing if thoughts arise and simply allow them to dissolve into the flame,
Allowing them to be purified and burned away.
You're simply a witness to the process.
Again,
If tears start to come to the eyes,
It's perfectly natural.
You can allow the eyes to blink gently.
Whatever you need,
Take a rest and simply close the eyes down and station your focus inwards,
Sensing or feeling or imagining this tiny flickering candle flame stationed between your brows.
And when you're ready,
Gently floating open the eyes and stationing your focus again,
Once at the tiny flickering candle flame.
You might even notice as you start to enter deeper into this state of relaxation,
That there are phenomena that pass through the mind's eye.
Simply allow them to arise and dissolve,
Allowing any tears to simply come and glow,
And taking a rest inwards when you need to,
Allowing the eyes to close.
Simply sense the flame within.
You're ready again,
Gently allowing the physical eyes to reconnect to the stable part of the flame.
Again,
Simply focusing and bringing the energy of sight to this single point.
You might even begin to notice that there are fewer thoughts.
Once they arise,
You simply let them pass by unaffected,
And each one simply arrives and dissolves back into the flame of the candle.
Gently dissolves and blooms away,
Allowing for new energy to arise.
Now gently allowing your eyes to float closed,
And sense or feel or imagine again this tiny flickering candle right in the center of your mind's eye.
If you like,
You can simply bring both hands to your heart,
Even placing your hands on top of each other in the region of the heart.
If you like,
Bringing your hands into a simple prayer position.
When you're ready,
If it's comfortable,
Then simply allow the chin to very gently come towards the chest,
Bowing very slightly down towards your own heart,
To the altar of your own heart.
Simply giving thanks to this all-pervading fire and flame of the entire universe,
And the intelligence of the mind merging with the compassion of your heart.
Inwardly giving thanks.
All that exists is infinite divine consciousness,
Free and blissful.
This practice of Tractacana meditation is now complete.
Take as long as you need to come back into normal waking consciousness.
This practice of Tractacana meditation is now complete.
