Steady gazing or tratak in Sanskrit is a concentration and purification exercise.
Consistent and correct practice of tratak increases concentration and purifies the mind from fluctuating thoughts.
It also improves eyesight.
Before you begin your open eye meditation,
Select an object you will be resting your gaze on.
The selection of the tratak symbol should be made with care.
The thing you concentrate upon can arouse that aspect of you,
So consider your intention with the meditation and what you are trying to arouse.
Traditionally a candle flame is used because it acts as a natural magnet for the eyes and mind.
Plus the mind is capable of retaining an excellent image of the flame afterwards.
Another traditional object that is good for beginners is a black dot on a piece of paper attached to a wall.
For more experienced practitioners,
A picture of someone special,
A symbol such as Om,
The image of a deity or even your own face in a mirror are other common objects of focus.
You can even practice outside and use a natural object like a flower or the moon.
Pick something that is not moving and can be viewed in its entirety.
Place the chosen object so that it can be seen clearly at eye level and arms length away from you.
You may want to pause the recording here to arrange yourself and the object.
Now get comfortable and prepare for your meditation.
Begin with your eyes closed.
Calm and steady your mind.
Bring your awareness to your breathing and find an even breath.
Begin by exhaling.
Inhale for 4 3 2 1.
Exhale for 3 2 1.
Inhale for 3 2 1.
Exhale for 3 2 1.
Inhale for 3 2 1.
Exhale for 3 2 1.
Inhale for 3 2 1.
Exhale for 3 2 1.
Inhale for 3 2 1.
Exhale for 3 2 1.
Inhale for 3 2 1.
Inhale for 3 2 1.
Inhale for 3 2 1.
Exhale for 3 2 1.
Now open your eyes and rest a soft gaze on your object.
Take in the object fully.
See its colors.
Notice its shape.
Just focusing on this object will help you focus your mind.
So come back to your visual field every time you've noticed your mind wandering.
As you more and more fully absorb yourself into it,
Notice what internal state it arouses in you.
Be aware of both the object and your internal experience.
Now close your eyes.
Keep your inner gaze steady,
Observing the image of the object in your mind at your third eye center.
On the spiritual level,
The Chittok exercise awakens the third eye and enhances our intuitive skills and higher wisdom.
When the image starts to fade out of your mind's eye,
Open your eyes again and repeat the gazing.
Now that you have established resonance with the object,
While staying centered in yourself,
Blink as little as possible.
This can prove very challenging,
But over time you will find more ease with it and be able to go longer and longer without blinking.
If your eyes start watering,
Let the tears flow.
The watering of the eyes can be very cleansing and healing for them.
Now close your eyes one more time to close this practice.
Thank you for sharing this meditation time with me.
Namaste.
