Trataka is a simple but powerful practice.This is a simple and easy meditation for beignners. Trataka means ‘to gaze steadily at a fixed point’ and there are two forms of the practice. One is ‘bahiranga’ or external trataka and the other is ‘antaranga’ or internal trataka. Bahiranga is easier to practice because one simply has to gaze at an object or symbol. However, antaranga trataka involves clear and stable inner visualization of an object.
In the practice of trataka an object is gazed at until its subtle form manifests in front of the closed eyes. The point of concentration is usually a symbol or object which activates the inner potential and can absorb the mind. The symbol most commonly used is a candle flame, because even after the eyes are closed, the impression remains naturally for some time, and then antaranga trataka can easily be performed. The purpose of focusing the eyes on an external object is to arouse the internal vision and make it absolutely steady by stopping the eye movements.

Trataka is a process of concentrating the mind to control its fluctuating tendencies. The one-pointed concentration of mind is termed ‘ekagrata’. Even when the eyes are focused on an object our mind is always fluctuating. When the same object is constantly seen, the brain becomes familiar and soon stops registering that object. This familiarization causes a reduced attention to the external world and ultimately brain stops funcationing. This is the case,, not only with trataka, but with any practices of concentration. When the awareness is restricted to one static stimulus, like touch or sound, the mind is ‘turned off’. Complete absorption in a single perception cuts the mind off from external world.
There are many other equally effective symbols for trataka apart from the candle flame, such as a crystal hall, a shiva lingam, yantra, mandala, the full moon, a star, the rising or setting sun (when it is orange, not yellow), a chakra, the symbol om or your own shadow. These are the most effective, but trataka can also be done on a rose, a tree, a mountain, the sea, the sky, a rock, a black dot or any object of your choice. However, one should be careful when selecting the trataka symbol. A steady flame of light is the most practical and safest, unless your guru advises you otherwise.

How To Perform Trataka

1. Practice in a dark room which is free from any disturbance. Place a candle at arm’s length in front of you with the flame at eye level it is important that the flame does not flicker in the least. Sit in a comfortable meditative pose and place the hands on the knees in either gyana or chin mudra

2. Relax your whole body close your eyes
3. Make yourself calm and quiet and keep still throughout the practice
4. Open your eyes and gaze at the middle portion of the flame
5. Gaze for as long as possible without blinking and without strain until the eyes begin to water or tire
6. You will be able to increase the time gradually with practice to ten minutes
7. Remain the silent witness just observing all thoughts and feeling arising.
8. You can take this practice forward by doing antaranga trataka or internal gazing. Try to see the object clearly and steadily in front of the closed eyes. Practice for five to twenty minutes
Best Time To Perform Trataka
Trataka can be done at any time but is more effective when performed on an empty stomach. The most suitable time is between six and eight in the morning after asana and pranayama practice.

Benefits Of Trataka

.According to the ‘Hatha Yoga Pradipika’ of Swatmarama, ‘Trataka eradicates all eye diseases, fatigue and sloth and closes the doorway creating these problems. It should carefully be kept secret like a golden casket.’ Trataka benefits not only the eyes but a whole range of physiological and mental functions. It is therapeutic in depression, insomnia, allergy, anxiety, postural problems, poor concentration,stress and memory.It encourages mindfulness.
Trataka unlocks the inherent energy of the mind and channelizes it to the dormant areas of the unconscious. Yogi Swatmarama mentions the arousal of clairvoyance but other capacities such as telepathy, telekinesis, psychic healing, etc., can develop. Not only that, further results of one-pointedness of mind are strong willpower, improved memory and concentrative ability. Physiologically, trataka relieves eye ailments such as eye strain and headache, myopia, astigmatism and even early stages of cataract. The eyes become clear bright and able to look beyond appearances.

What is the difference between trataka, yoga nidra?

The ultimate object of all these techniques is the same but the actual techniques are different. The common aim of yoga nidra, trataka is developing the faculties and controllingd distractions. Once we are bring stability to the mind we are able to go deep into ourselves and awaken the potential of our unconscious and subconscious minds.
In yoga Nidra we direct our mind consciously through the experiences of visualization, memory, sensations, etc. The aim of yoga nidra is not only to provide relaxation but also to give control and direction to the unknown potentials of mind.
Traditionally it is said that there are more than eighty stages of yoga nidra. It starts with simple body awareness but includes awareness of our inner self, knowledge of the karan sharir (causal body). It is a vast technique.
Trataka, on the other hand, is a very simple method of concentration or dharana. The simple act of holding the image in the mind for an extended period of time helps to focus the wavering energies of the senses, intellect and emotions at one point. This undivided concentration in which we are able to focus the mind consciously, first of all on a object and later on some concept or idea, is the purpose of trataka. It provides an unfluctuating and unwavering state of mind.