Sit in meditation pose in front of a candle. Place the candle about an arm’s length away from you with the wick of the candle at the same height as your chest. If the candle is placed too high, it can create tension at the eyebrow centre, or produce a burning sensation in the eyes. The flame should be still and not moving in a draft. Close your eyes. Mentally repeat your Mantra as in meditation.
Open the eyes and look at the flame without blinking. The flame has three zones of colour. At the base of the wick is a reddish colour, in the middle it is bright white and at the tip it is slightly smoky. Concentrate on the upper part of the flame where it is brightest.
Close the eyes again. If the image of the flame appears within, gently concentrate on that image without creating any tension. Try not to pursue or hold onto the image, otherwise it will fade and disappear.
Repeat the practice 3 times.
The practice time should gradually build. In the initial stages, look at the flame only for about 10-15 seconds. Slowly increase this time, so that after about one year you can look at the flame for 1 minute and then concentrate on the inner image with closed eyes for about 4 minutes. Under no circumstances should this recommended length of time be exceeded.
One may also practice Trataka while looking at a white point on black paper, or at a black point on white paper. When one concentrates on a white point, one sees this as a black image when the eyes are closed and vice versa with a black point.
Purifies the eyes, strengthens the eye muscles and improves vision and memory. Helps with sleeping difficulties and bedwetting. Strengthens the ability to concentrate and is therefore recommended for school children. Develops intuition, the ability to visualise and willpower.
This exercise is not suitable for people with psychic problems. Those who have a tendency towards Schizophrenia or hallucinations should not practice Trataka.