Explore Half-Speed with Trataka Meditation

By: Dr. Denise Renye

An up-close shot of a candle with a flickering flame, symbolizing tranquility and focus. The image captures the intricate details of the flame and the soothing glow, representing the practice of trataka meditation as a way to cultivate mindfulness and inner stillness amidst a fast-paced world.

 There is a Zen proverb that says, “You should sit in meditation for 20 minutes a day. Unless you're too busy, then you should sit for an hour.” Not everyone has the capacity to sit in meditation for an hour, or even 20 minutes, which is why there are many types of meditation such as walking meditation. However, the proverb raises an interesting point. It’s been said when you move half as fast, you notice twice as much. The world is speeding along and tension is extremely high what with everything happening in the Middle East.

Sometimes busyness is exactly what our minds want so we can dissociate from the intensity of what arises within us as we witness what is going on outside of us. I invite you, though, to take a moment and imagine what it may be like to slow down instead of speed up? To be silent? This may be a tall order, I know, but see if you might just have the willingness to try.

There are many ways to do that of course, and I have several meditations in my shoppe. A practice I haven’t touched on yet is the trataka meditation technique. Trataka is a Sanskrit word that means “to look” or “to gaze.” I used to teach this simple yet profound technique in person at yoga studios. The power of gathering together in practice can be a profound way to access your inner world. It is simple, but it is not easy, as is the case with many inner-world exploration practices. (Note: You can find a trataka meditation here, in my shoppe. Use the free code: TRATAKA, for my blog readers).

I offer it here as another resource to help you go half as fast in a world that encourages us to move at double time. When you slow down in a world that glorifies hastening, there is a lot of space for thoughts and feelings to arise that may have been kept at bay with the haste. Be gentle with yourself through this beneficial process.

The benefits of trataka are many – a study found it improves cognitive function and that’s in addition to improving your eyesight and strengthening your eyes because you’re focusing your gaze. As it’s a meditation technique, trataka also reduces anxiety because you’re focused on an object, not whatever mental chatter is happening in your brain, and it helps with concentration for the same reason. 

As with any meditation technique, trataka is not recommended for everyone. If you have cataracts, myopia, glaucoma, astigmatism, or epilepsy, trataka meditation may not be for you. Please check with a healthcare professional if you have any of these conditions before practicing trataka meditation.

What exactly are you (soft) gazing at in trataka meditation? You can use anything – a black dot on white paper, a symbol, even the tip of your nose – but the most common object is a candle flame. It’s something that will most likely hold your attention because a candle flickers and there are several details to notice – the height and width of the flame, the intricacies of the depths of colors in the flame, the wick. Whatever you choose, sit comfortably with your head, neck, and trunk aligned.

Set a candle (or whatever you plan to gaze at) two feet in front of you with the flame/object positioned at eye level. If the object is too high, it may create tension at your eyebrow center or produce a burning sensation.

1.     When you’re ready to begin, close your eyes. Survey your body and take three deep breaths: along inhalation and a longer exhalation. Allow your mind and body to deeply relax more and more with each breath.

2.     Open your eyes and keep your gaze soft and relaxed. If you’re using a candle, focus on the middle part of the flame, above the tip of the wick. For another object, focus on whatever is at eye level.

3.     Stare at the candle/object without blinking or blurring your vision for as long as you can. When you notice your eyes start to strain or water, close them.

4.     If an afterimage of the flame or object appears in your mind’s eye, gently concentrate on that image without any tension. Let it come and go as it will.

5.     Open your eyes and repeat this two more times for a total of three gazes. Note that this practice builds. In the beginning, you may only look at the candle/object for 10 seconds. Eventually, you may be able to look at the flame/object for 1 minute and then be able to concentrate on the inner image with your eyes closed for 4 minutes. However, don’t exceed 4 minutes at a time. And do not expect to be at 4 minutes soon. It is a practice and with this practice, you will deepen your relationship with your inner world. Allow time for this to happen. No need to rush this.

Something else to note is you shouldn’t practice gazing for more than 10 minutes total with your three gazes, especially if staring at a candle. Also, take a two-week break every two months to avoid retinal damage.

Trataka meditation is a powerful technique that can help you focus, improve concentration, and reduce anxiety. With so many things going on in the world, it can offer a respite and that’s something we could all use. This potent practice rooted in the ancient traditions of yoga can calm the mind and enhance mental clarity. This technique can not only sharpen your focus and concentration but also aid in alleviating stress and anxiety by promoting a sense of inner stillness. In a fast-paced world filled with distractions, trataka meditation provides a much-needed sanctuary for individuals seeking mental tranquility and a break from the chaos of daily life.

Let me know if you choose to add the trataka technique to your practice.

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Reference

Talwadkar, Shubhada; Jagannathan, Aarti; Raghuram, Nagarathna. “Effect of trataka on cognitive functions in the elderly.” International Journal of Yoga. Jul-Dec 2014, Vol.7(2), pp. 96–103. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4097909/