Trataka or Yogic GazingThe textual study: The word Trataka means ‘to look’ or ‘to gaze’. It is last of the shat karmas. It acts as stepping stone between physically oriented practices and mental practices which lead to higher states of awareness. It forms a bridge between Hatha yoga and Raja yoga. Trataka is called the third eye meditation. Affects the ajna chakra or third eye. It is a preliminary for sambhavi and unmani mudras. Trataka creates awareness of the Agya Chakra – the sixth chakra located just 20-25 degress above, between your eyebrows. ˜Trataka’ can be practised by focusing one’s gaze on any object like a candle or at any point without blinking. Experts believe that ˜Trataka’ can improve vision by promoting mental focus and by strengthening and relaxing our eyes muscles. Such muscles are responsible for controlling the eyeballs movements towards the upward, downward, left and right directions. Trataka (called trotaka in Hatharatnavali), as described in the important hatha yogic texts, consists of steady gazing in a well-composed manner, at a particular point or minute object, without winking, until tears begin to flow. Vacaspatyam quotes from Hatha Samhita that trataka is better performed in sukhasana, first at some object and thereafter at its after -image projected in the sky. It tells that the trataka on the nose tip (nasagra dristi) reduces mental tensions (kleshas) and trataka on the eyebrow centre (bhrumadhya dristi) facilitates attainment of khechari - a higher yoga practice. Satkarmasangraha advises the repetition of bija mantras - the Vam' and 'glau' (i.e. those of Varuna, the water; and Prithivi, the earth) during the process of trataka. The principal hatha texts demand that the practice of trataka should be greatly valued and secretly preserved, like a casket of gold. It might be due to the hypnotic and ecstatic effect of trataka. According to the texts, the process of trataka cures eye diseases and improves eye sight, prevents sloth and manifests 'inward light'. By its constant practice, clairvoyance (divya dristi) is developed and sambhavi mudra, a higher spiritual gesture, is verily achieved. Bhakti Sagara claims that whatever idea is contemplated during trataka practice, it will actually be fulfilled. However, this claim may be true only in advanced tratakas. It is a recorded fact in the Aryan history, that an accomplished yogi can greatly mesmerise, hypnotise and control the psyche of others, by constant gazing into their eyes. For example, Yogi Vipula protected his master's wife from the sexual designs of Indra by constant fixation of his eyes into her eyes, thus stupefying her from advances. Similarly, the great ascetic, Vidura's act of inducing his psyche i.e. soul, into Yudhisthira at the time of his final departure, by steadily staring into his eyes, are proofs of trataka's hypnotic powers that are old as the Mahabharata. Then. Pratikopasana is praised as the means for emancipation.e. It is a very precise and systemic science. let one steadily fix his gaze on the neck of the shadow he projects.e.. as described in the Bhagavad Gita and other ancient treatises are but the variations of this practice. The shat karmas consist of six purificatory practices. The shatkarma are also used to balance the three doshas or humors in the body. This has been greatly extolled in the Siva Samhita by the name pratikopasana or chayasiddhi i. afterimage). The four tratakas are: Dakshinay jatru trataka in which. relieving eyestrain and curing of eye disease. which in sanskrit means "Winkles gaze at a particular point" or looking at an object with awareness. ‘Shat’ means ‘six’ and ‘karma’ means action. in which the eyes are fixed on the tip of the . This helps short sight and is good for inflamed eyes. thereby imparting physical and mental purification and balance. In yoga. after sometime. Sun gazing: Sit on a bench facing the sun with your eyes closed and gently sway sideways several times for 18 minutes. Expanding this technique. Vamajatru trataka. invocation of shadow. The aim of Hatha yoga and shat karmas is to create harmony between the two major pranic flows ‘ida’ and ‘pingala’. in fact. great bliss. immortality. Yogic exercises: Hatha yoga is described in the early yoga Upanishads and for the first time it has explained shatkarma. is the most important technique for concentration and is very old indeed. four exercises have been prescribed for strengthening weak eye muscles. Trataka is possibly classified as a yogic cleansing (shodhana kriya or shatkarma) because it purifies the eyes by the constant flow of tears. This practice should be further developed for contemplation on the great Void (Mahat Shoonya) and on or beyond the Cosmic Egg (Brahmandabahya). the eyes are fixed on the tip of the right shoulder. eyebrow centre and any internal or external point etc.Trataka. They are known as ‘ Trataka‘. because the processes of gazing at the nosetip. A somewhat similar practice to trataka is accomplished by staring at one's own afterimage in the sky. it is told that at the time of the rising sun or by the moon. or because it acts as a psychological cleansing process by activating the area of subconscious and unconscious mind. absolute purity and victory in every field. Open the eyes and blink about ten times at the sun and look at some greenery. These practices are used in order to purify the body of toxins and to ensure safe and successful progression along the spiritual path. with face forwards. According to both Hatha yoga and Ayurveda. an imbalance of the doshas will result in illness. let him look into the sky to see his full grey shadow (i. in which the eyes are focussed on the tip of the nose. kundalini of the yogic theory. and Bhrumadhya trataka. The distance between the object and the eyes should vary to suit one's requirements. As soon as the tears begin to flow. These exercises should be practiced from a meditative position like padmasana or vajrasana. the space. or an illustration of Aum. sukhasana or vajrasana. The special importance of trataka on the luminous or light giving object is perhaps due to the similarity of the 'mental afterimages' thus produced. the green grass or tree leaves. this helps to easily concentrate the mind at the midpoint of one's own eyebrows. The area of central fixation should be gradually reduced. padmasana. with eyes Open or closed and also activates many mystical experiences. The eyes should be kept focused at the tip of the flame or at the painted dot far away but directly in line with the normal visual axis. the sky. a small round object. a minute black spot on a white background. Then resume the practice again. yet it should be kept between one and three yards. because the smaller the area. Namikagra trataka. in which the eyes are focussed on the space between the eyebrows. is to steadily gaze at the third eye (the space between the eyebrows) of the originator of yoga. gradually increasing the period from 10-20 and then to 30 seconds. The gaze should be maintained for as long as you are comfortable. approximately one half to one inch in diameter and marked with a dot at the centre. some transparent glass. till tears start flowing.left shoulder.e. in view of the personal experience of this scholar. . A black or green circle the size of a small coin. Ten to fifteen minutes trataka without the least blinking of the eyes will start inducing some mystical experiences. at the moon. the clear water of a lake. Trataka should be done in a meditative sitting posture such as siddhasana.Lord Siva's picture. and the experience of the 'inner light' i. The technique and principle of trataka: Traditionally many types of trataka are practised such as constant gazing at the tip of a wick of a lamp flame produced from clarified butter (ghee) or upon simple candle light. Persons with acute myopia should perform the tratakas with their eyes closed. painted on a squared paper can also serve as a good object. the better the fixation. staring at the rising (or setting) sun. close the wide-opened eyes (with or without cupped hands) for a few moments and contemplate upon the afterimage arising in the mental space. The eyes should be closed and rested after each exercise. At a later stage. The best form of trataka. Then when the eyes are closed to rest. It forms a bridge between Hatha yoga and Raja yoga. Prakasha – (Amarakosha) Trataka – Method of fixing the eye on one object – (Hatha Yoga Pradipika) The word Trataka means ‘to look’ or ‘to gaze’. Now begin gazing steadily without blinking at an object such as a still candle flame or symbol like ‘ohm’. They should then be dosed and the eyes rolled gently a few times. naturally leading to Antaranga Trataka. which assist in producing a state of calmness and tranquility necessary for concentration. It is important to choose carefully what is the object for focus as a deep impression is made on the mind any many subtle energies and influences are aroused by the practice. It acts as stepping stone between physically oriented practices and mental practices which lead to higher states of awareness. It is an external concentration practice in which one gazes steadily at some small object without blinking.Nirukti of Jyoti – Trataka Jyoti – Darshana. Types of Trataka: There are 2 kinds of Trataka Bahiranga Trataka (External) .where one fixes their gaze on an external object. it is a part of Hatha yoga but it may also be considered as a part of raja yoga. practicing kaya – sthairyam (steadiness of body) With the intention of being detached from all thoughts arising in the mind. followed by rinsing them carefully and gently with cold water. imagine that the breath is through the mid – eye brow centre to Ajnachakra. while the eyelids are held slightly more open than usual. If eyes become strained. Bahiranga Trataka: By placing a candle at eye level 2 to 3 feet away and sitting in a meditative posture. Antaranga Trataka (Internal) . Traditionally. The practice is continued until the eyes strain and water. . The purpose of this practice is to coordinate the impulses of the sensory and motor nerves. It is last of the shat karmas. Or the inner celestial spaces such as chidakash or hridayakasha. the subtle form is seen in the mental space.where gaze is at the third eye (inward and upward). Precautions & Contra indications: 1. 2. Avoid using external eye medicine or solution after trataka. Trataka should be performed after Asanas and Pranayama. During eye exercises head should not to be moved but the eyeballs. Effortless gazing or focusing at flame Step 2. Eyes should be splashed and washed with cold water immediately after the trataka practice. Practice Trataka on a steady flame. Avoid undue strain to the eyes. which would be due to adaptation to eye exercises. Palms are placed in such a way that there is complete darkness in front of eyes. wristwatch and belt and make yourself comfortable in the posture. For better eye health. facing the sun. otherwise there is every possiblity that eye muscles as well as the nervous system may be damaged. This will stimulate the blood supply in the eye regions. eyebrows and eyelids should remain totally relaxed. Always open your eyes with a few blinks. De-focusing followed by Silence Guidelines in practicing : This practice is to be done in the dark preferably in the evening. Intensive focusing at the tip of the wick of the flame Step 3. Also avoid rubbing the eyes. Breathe slowly and deeply with awareness during palming. Start looking at the floor and then slowly bring your gaze onto the flame. it is advised to sit with closed eyes. neck and spine erect. Trataka. 3.Antaranga Trataka: One pointed concentrated focusing on an object seen within the inner celestial spaces of mind. like other intricate yogic exercises should be learned under the direct guidance of some accomplished yoga guru. Procedure of Bahya Trataka (Jyoti Trataka) : Preparatory eye exercises Up and down or vertical movements Right and left or horizontal movement of eyeballs Diagonal movement of eyeballs (Two directions) Rotational movement of the eyeballs (Clockwise & anti clockwise) Step 1. Avoid doing trataka on the burning sun. Remove glasses. During palming don’t let the palms touch or press the eyeballs. 4. Sit with your head. Trataka on the sun with open eyes should be . The preparation is the similar to Bahiranga Trataka. The facial muscles. even if in the beginning of trataka you feel some eye strain. It is an excellent preparation for meditation. trataka on the full moon of puma-mashi is the best. the sambhavi mudra is facilitated. which cures eye diseases and wards off sloth etc. astigmatism and the early symptoms of cataract. Spiritual It helps to develop concentration and also improves memory. The continuous repetition and reflection upon the symbol of Isvara i. 6. Trataka is a fine exercise for a wandering mind. Therapeutic It is known to correct refractive errors and beneficial in relieving nervous tension. during trataka practice will be very beneficial spiritually.e. myopia. Do not practice if you get headache during Trataka. Also the auto suggestion of various noble ideas. diseases of the eyes are cured and acute vision is acquired. It helps to improve memory and strong will power. Many of the eye troubles are due to lack of proper blood circulation to the eyes and strains upon the muscles of the eyes. Trataka helps to relieve the strain of the eye muscles and improves blood circulation to the eyes. However. depression and lack of desire to sleep (Insomnia). It gives total concentration and/thoughtless state. 5. 3. Trataka. anxiety. It cleanses the tear glands and purifies the optical system. Psychological cleansing process: . it is advised to gaze at a black dot instead of flame. It is known to increase will power and is an excellent preparation for meditation. 2. Physical It keeps away the eyestrain by strengthening the eye muscles and by giving deep relaxation to them. should be valued and preserved with effort as one does a casket of gold. It balances the nervous system by relieving nervous tension. Trataka activates Ajnachakra. This practice makes the eyes clear and bright. sunset). Some bodily exercises before and after trataka are necessary to revitalise the tissues and nerves. performed in the early morning and late afternoon (i. bright and radiant. In case of eye aliments like eyestrain. anxiety. By constant practice of this. Aum. It makes the eyes clear.e. Benefits of Trataka: 1. depression and insomnia. The unconscious mind stimulates specific bio-electrochemical reactions according to the type of the visuals perceived by it. Sympathetic and parasympathetic nervous system: A shift of autonomic balance from sympathetic to parasympathetic predominance was indicated and diminution in central activity shuts out the inner and outer world’s of the practitioner and keeps in a state of alert awareness. The relaxed mind needs less time and the disturbed mind needs more to complete Trataka. Experimental research of Dr. calmness. absorptive. less mental disturbance. These reactions affect the entire body. Lasslie M Lecron of America has also proved that the flame of a lamp or a candle has significant applications in psychological and psychiatric healing. During Trataka alpha activity was not only persisted but also increased slightly. Benefits of trataka: . The increase in alpha activity is an indication of pleasant mood. Normally the alpha rhythm is blocked when the eyes are opened. high state of one pointed-ness and no fluctuation of ideas or thrusts in the mind of the practitioners. Intensity of the thoughts disappear in the long practice and one gets relaxation. the sub – conscious and the unconscious mind gets activated and thus helps to bring back certain repressed experiences to the level of consciousness. Effect on the Nervous System -Brain waves: Alpha waves are often seen in a relaxed individual with eyes closed. which may lead to higher state in yoga. Effects on visual perception: Effects of visual perception are also considered important in inspiring the unconscious mind as they create significant impressions on it. more balanced state of mind and emotional stability. lightness and pleasant feelings and wishes to continue Trataka with these feelings. Trataka gives improved sleep pattern. During initial practice of Trataka. Effect on mental health: Steadiness of gaze is directly related to steadiness and concentration of mind. The visual stimuli could not block the alpha rhythm as they became less sensitive to the external stimulation. this procedure should be popularized in the society for practice by one and all. which further aggravates visionary troubles. Trataka can increase the vision so much so that even the smallest particle in the dead darkness (and also in the dazzling light) becomes visible. The eye muscles generally act asymmetrically in the ordinary use of the eyes. hypermetropia and presbyopia etc. moving. Hatha Yoga Pradipika 3. eyebrow centre gaze and right and left shoulder gaze.e. palming. The trataka exercises including the nosetip gaze. and as a result. etc. Defects of vision and other eye troubles. dhyana. myopia. REFERENCES: 1. are cured by trataka. especially train and strengthen the eye muscles. The regular and systematic practice of various eye exercises of trataka can correct all these.particularly the four pairs of muscles controlling the upward. It greatly improves memory and willpower. stroking. For effectively counteracting the increased instances of psycho – somatic illnesses occurring now a day. light kneading and salakyam (as described in Satkarma-sangrahah) of the eyes are also quite beneficial. which force people to use glasses or contact lenses.. samadhi) as described in Patanjala Yoga. in addition to the trataka practice. Trataka vitalizes vision by accelerating blood circulation in and around the area of the eyes. the autonomic and the central nervous systems are awakened. dharana. trachoma. astigmatism. Conclusion: Trataka is a very effective procedure with multidimensional benefits at physical. There is a close relationship between mind and vision. By directing the gaze at the eyebrow centre. Gheranda Samhita . mental and spiritual aspects. the olfactory nerves and the optic nerves are stimulated. thus trataka not only maintains the physical health of eyes but also helps a great deal in controlling the mind. Asana pranayama mudra bandhana’ by Swami Satyananda Saraswati. Gazing at various objects of nature accustoms the eyes to the varied influences of light and environments etc. styes. and also naturalizes eye infections by destroying the microbes through tears. and thus produce eye strain or weariness. and helps to attain perfection in samyama (i. For ocular health. It causes a soothing effect on the cranial nerves. Bihar school of yoga 1996 edition) 2. downward. thus enabling the mind to become one-pointed. Laboratory tests on trataka have proved that it brings back certain repressed experiences to the level of consciousness. pressing. in short all the eye problems can be corrected by trataka. Inflammation of the eyes. right and left movements of the eyeballs.. Iyengar 5.Subhash Ranade .K. Yoga and Ayurveda by Dr. Light on Yoga by Sri B.4.S.