Trataka is a simple method of meditation where you set your mind willfully on a specific object, and later on a specific idea or concept. The very term ‘trataka’ means staring steadily at an item placed right in front of your eyes without blinking. Your eyelids shouldn’t flicker and your eyeballs should remain steady.
There are two types of trataka, external and internal. The external type means focusing on an actual object outside with open eyes, while the internal one means concentrating on a subtle element within, with closed eyes. In internal trataka, people usually focus on the area between their eyebrows.
In this post, you’ll learn how to do 8 external trataka exercises by focusing on external objects.
8 Trataka Exercises
1. Dot On A Leaf
Pick a leaf the size of a palm, and make a black dot in the center that’ll be the size of a pea. You can draw the dot using a black castor oil, or regular paint. Then, fix the leaf on a wall or cardboard, and sit comfortably 2 feet away from it, making sure the leaf is placed at your eye level. Stare at the dot fully concentrated for 5 to 10 minutes without moving the eyelids. Do this every morning and evening.
2. Candle Flame
This exercise is very simple. You just need to light a candle and turn off all the lights in the room. Stare at the flame in the dark room for 5 to 10 minutes, and try to do this without blinking. Do this exercise every morning and evening. It is recommended for people with eye defects, especially children.
Once again, turn off all the lights in the room, and focus on the darkness for 5 to 10 minutes with your eyes open all the time.
4. Blue Sky
This exercise will let you feel becoming one with the sky. Sit in an open place and stare at the endless blue sky. Try to do this without blinking.
For this exercise you need a small photo of some deity, such as God. Cover the photo with a blank paper, but make sure the face of the deity or God is seen, by previously cutting a 2-inch circular hole on the blank paper. The photo should be two feet away from you and placed at the same height as your eyes. Concentrate at the photo for 5 to 10 minutes.
If you have a crystal, you can use it in an external trataka exercise. Put it two feet away from you at the same height as your eyes and focus on it. Crystals are powerful stones in gemology, and are believed to possess healing properties.
Choose a palm-sized flower with dark color, such as purple or red, and place it in a well-lit room. Focus on the flower for 5 to 10 minutes. As an alternative, you can use a flower with light color, such as white or yellow, in a dark room.
Keep a needle hanging on the wall, and make sure there’s no visible objects around it. Focus on the needle for 5 to 10 minutes not allowing any other thought to come to your mind.
Benefits of Practicing Trataka
These exercises help treating various eye disorders. Those wearing spectacles, or anyone with poor eyesight should do them for 5 minutes a day. Besides improving your eyesight, trataka has shown to be helpful in the treatment of insomnia, depression, anxiety, allergy, poor concentration, postural problems, and memory.