Tratak Kriya is a yogic practice that involves concentrated gazing, usually at a fixed point, such as a candle flame or a symbol, in order to develop mental focus and clarity. It is part of the shatkarma or the six purification techniques in traditional Hatha Yoga, designed to cleanse the mind and body.
The practice of Tratak Kriya has both physical and mental benefits.
Steps to Perform Tratak Kriya
Choose a point of focus: A candle flame, a black dot on a wall, or a distant object can be used.
Sit in a comfortable position: Sit in a meditative posture like Sukhasana (cross-legged) or Padmasana (lotus pose), with your spine straight.
Focus on the object: Keep your gaze fixed on the point without blinking, maintaining a steady and relaxed breath.
Concentrate deeply: Try to immerse your attention on the object, avoiding distractions. If tears come, allow them to flow naturally without breaking your focus.
Close your eyes: After a few minutes, when your eyes feel tired, close them and visualize the object in your mind's eye (the third eye region).
Meditate on the afterimage: Retain the image of the object in your mind, allowing it to fade naturally while focusing inward.
Types of Tratak Kriya
External Tratak: Focusing on an external object like a candle flame.
Internal Tratak: Visualizing and focusing on a symbol or image in the mind.
Benefits of Tratak Kriya
Improves concentration and memory: Regular practice sharpens focus and enhances cognitive abilities.
Calms the mind: It helps reduce mental clutter and stress.
Improves eyesight: Strengthens eye muscles and may improve vision over time.
Helps with insomnia: By quieting the mind, it aids in better sleep.
Awakens inner vision: It can lead to deeper meditation and spiritual insight.
Precautions
Avoid overstraining the eyes. If you feel significant discomfort, stop and rest.
Practice in a quiet, undisturbed environment for better results.
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