What is tratak meditation?
Tratak meditation is a critical yogic practice, mainly performed for cleansing the eyes and giving the eyes a soothing effect. Basically, it is the process of purification of eyes, concentrated gazing and meditation. The eyes become clear and bright, and the practice helps treat many eye-related diseases. We will discuss Tratak’s steps, benefits, precautions and contraindications here.
Tratak steps: how to do?
- Sit in any meditative yogasana pose or Vajrasana.
- The eyes should be focused on a selected object, which can be the flame of a lamp or a burning candle.
- Place a burning candle or the lighted earthen lamp at eye level at 2.5 ft. from the eyes.
- The process should be continued until tears start flowing from the eyes.
- Now close your eyes and relax.
- Do it 2 to 3 times.
Tratak meditation benefits
- Much research has been conducted wherein it has been shown that the regular practice of Trataka significantly impacts the mindfulness of professional shooters. Thus, it is primarily used in archery.
- As per the yogic text Haṭhapradipika, Tratak eradicates all eye diseases.
- It helps to develop mental faculties and relieve mental stress.
- It is an excellent tool for improving memory and concentration.
- The practice of it helps to freshen-refresh and refresh your mind and body.
- It helps to increase selective attention.
- A study conducted on the effectiveness of Trataka on Anxiety in adolescents wherein it has been shown that Trataka significantly decreases the level of anxiety among adolescents.
- Trataka helps reduce insomnia severity and improve sleep quality in people with insomnia.
- It is good in case of headache and migraine.
- It is also beneficial to reduce anger.
Tratak meditation precautions
- Initially, it should be practised under the guidance of a Yoga expert.
- The gazing on the selected object is done without blinking till the eyes start watering.
- Gazing at the object should be coordinated with the mind.
- The object of light used should be at the eye level.
- The practice place should be dark, calm and quiet.
- The flame that is used shouldn’t be flicker.
Tratak Meditation Contraindications
It shouldn’t be practised in the case of:
- Chronic eye disorders
- It shouldn’t be practised in case of psychic problems.
- It should also be skipped in case of schizophrenia or hallucinations.
Textual references of Tratak
- It has been mentioned in the second chapter of Hatha Yoga Pradipika, verses 31 and 32.
- The first chapter of Gheranda Samhita, verses 53 and 54, describes it.
- It has also been narrated in the first chapter of Hatharathnaval, verses 52 and 53.
Mocanam netraroganam tandradinam kapatakam I
Yatnatastratakam gopyam yatha hataka petakam II
(Hatha Yoga Pradipika 2/33)
“Trataka, which cures eye diseases and wards off sloth, etc., should be valued and preserved with effort as one does a casket of gold.”
Namesonmesakim tyaktva suksmalaksyam niriksayet I
Patanti yavadasruni tratakam procyate budhaih II
(Gherand Samhita 1/53)
“Without winking, one should gaze a minute at an object until tears begin to fall from the eyes. This is called Trataka by the wise.”
Evamabhayasayogena Sambhavi jayate dhruvam I
Netraroga vinasyanti divyadrstih prajayate II
(Gherand Samhita 1/54)
“By constant practice of this (Trataka) the Sambhavi Mudra verily facilitated, disease of the eyes are cured, and acute vision is acquired.”