Tratak Meditation: Steps, Benefits, Precautions and Contraindications

What is tratak meditation?

Tratak meditation is an important yogic practice, especially performed for cleansing of 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 practiced are useful in the treatment of many eye related diseases. Here, we will discuss regarding Tratak steps, benefits, precautions and contraindications.

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 a distance of 2.5 ft. from the eyes.
• The process should be continued until tears start flowing from the eyes.
• Now close the eyes and relax.
• Do it 2 to 3 times.

Tratak meditation benefits

1. Many research has been conducted wherein it has been shown that the regular practice of Trataka has a significant impact on the mindfulness of professional shooters. Thus, it is largely used in archery.
2. As per yogic text Haṭhapradipika, Tratak eradicates all types of eye diseases.
3. It helps to develop mental faculties and relives from mental stress.
4. It is one of the greatest tools to improve memory and concentration.
5. The practice of it helps to fresh and refreshes your mind and body.
6. It helps to increase selective attention.
7. A study conducted on effectiveness of Trataka on Anxiety on adolescents wherein it has been shown that Trataka significantly decreases the level of anxiety among adolescents.
8. Trataka is helpful in reducing insomnia severity and in improving quality of sleep in people with insomnia.
9. It is good in case of headache and migraine.
10. It is also beneficial to reduce anger.

Tratak meditation precautions

• Initially, it should be practiced under the guidance of a Yoga expert.
• The gazing on the selected object is done without blinking till the eyes start watering.
• Gazing of the object should be coordinated with mind.
• The object of light that is used should be at the level of eye.
• The place of practice should be in dark, calm and quiet place.
• The flame that is used shouldn’t be flicker.

Tratak Meditation Contraindications

It shouldn’t be practiced in case of:

• Glaucoma
• Chronic eye disorders
• It shouldn’t be practiced 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, verse 31 and 32.
• The first chapter of Gheranda Samhita, verse 53 and 54 describes about it.
• It has also been narrated in the first chapter of Hatharathnaval, verse 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)

“With out 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.”