Trataka or Yogic Gazing

The 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 ones 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.

Trataka, in fact, is the most important technique for concentration and is very old indeed, because the processes of gazing at the nosetip, eyebrow centre and any internal or external point etc., as described in the Bhagavad Gita and other ancient treatises are but the variations of this practice. A somewhat similar practice to trataka is accomplished by staring at one's own afterimage in the sky. This has been greatly extolled in the Siva Samhita by the name pratikopasana or chayasiddhi i.e. invocation of shadow. Expanding this technique, it is told that at the time of the rising sun or by the moon, let one steadily fix his gaze on the neck of the shadow he projects. Then, after sometime, let him look into the sky to see his full grey shadow (i.e. afterimage). This practice should be further developed for contemplation on the great Void (Mahat Shoonya) and on or beyond the Cosmic Egg (Brahmandabahya). Pratikopasana is praised as the means for emancipation, immortality, great bliss, absolute purity and victory in every field. Trataka is possibly classified as a yogic cleansing (shodhana kriya or shatkarma) because it purifies the eyes by the constant flow of tears; or because it acts as a psychological cleansing process by activating the area of subconscious and unconscious mind. Sun gazing: Sit on a bench facing the sun with your eyes closed and gently sway sideways several times for 18 minutes. Open the eyes and blink about ten times at the sun and look at some greenery. This helps short sight and is good for inflamed eyes.

Yogic exercises:
Hatha yoga is described in the early yoga Upanishads and for the first time it has explained shatkarma. It is a very precise and systemic science. Shat means six and karma means action. The shat karmas consist of six purificatory practices. The aim of Hatha yoga and shat karmas is to create harmony between the two major pranic flows ida and pingala, thereby imparting physical and mental purification and balance. According to both Hatha yoga and Ayurveda, an imbalance of the doshas will result in illness. The shatkarma are also used to balance the three doshas or humors in the body. These practices are used in order to purify the body of toxins and to ensure safe and successful progression along the spiritual path. In yoga, four exercises have been prescribed for strengthening weak eye muscles, relieving eyestrain and curing of eye disease. They are known as Trataka, which in sanskrit means "Winkles gaze at a particular point" or looking at an object with awareness. The four tratakas are: Dakshinay jatru trataka in which, with face forwards, the eyes are fixed on the tip of the right shoulder; Vamajatru trataka, in which the eyes are fixed on the tip of the

left shoulder; Namikagra trataka, in which the eyes are focussed on the tip of the nose, and Bhrumadhya trataka, in which the eyes are focussed on the space between the eyebrows. These exercises should be practiced from a meditative position like padmasana or vajrasana. The gaze should be maintained for as long as you are comfortable, gradually increasing the period from 10-20 and then to 30 seconds. The eyes should be closed and rested after each exercise. Persons with acute myopia should perform the tratakas with their eyes closed.

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; staring at the rising (or setting) sun, at the moon, the green grass or tree leaves, the clear water of a lake, some transparent glass, the sky, the space, a small round object, a minute black spot on a white background, or an illustration of Aum. A black or green circle the size of a small coin, approximately one half to one inch in diameter and marked with a dot at the centre, painted on a squared paper can also serve as a good object. The best form of trataka, in view of the personal experience of this scholar, is to steadily gaze at the third eye (the space between the eyebrows) of the originator of yoga- Lord Siva's picture. At a later stage, this helps to easily concentrate the mind at the midpoint of one's own eyebrows, with eyes Open or closed and also activates many mystical experiences. Trataka should be done in a meditative sitting posture such as siddhasana, padmasana, sukhasana or vajrasana. 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, till tears start flowing. The area of central fixation should be gradually reduced, because the smaller the area, the better the fixation. The distance between the object and the eyes should vary to suit one's requirements, yet it should be kept between one and three yards. As soon as the tears begin to flow, close the wide-opened eyes (with or without cupped hands) for a few moments and contemplate upon the afterimage arising in the mental space. Then resume the practice again. Ten to fifteen minutes trataka without the least blinking of the eyes will start inducing some mystical experiences. The special importance of trataka on the luminous or light giving object is perhaps due to the similarity of the 'mental afterimages' thus produced, and the experience of the 'inner light' i.e. kundalini of the yogic theory.

Nirukti of Jyoti Trataka

Jyoti Darshana, Prakasha (Amarakosha) Trataka Method of fixing the eye on one object (Hatha Yoga Pradipika) 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. Traditionally, it is a part of Hatha yoga but it may also be considered as a part of raja yoga. It is an external concentration practice in which one gazes steadily at some small object without blinking, while the eyelids are held slightly more open than usual. The practice is continued until the eyes strain and water. They should then be dosed and the eyes rolled gently a few times, followed by rinsing them carefully and gently with cold water. The purpose of this practice is to coordinate the impulses of the sensory and motor nerves, which assist in producing a state of calmness and tranquility necessary for concentration.

Types of Trataka:
There are 2 kinds of Trataka Bahiranga Trataka (External) - where one fixes their gaze on an external object. Antaranga Trataka (Internal) - where gaze is at the third eye (inward and upward). Or the inner celestial spaces such as chidakash or hridayakasha.

Bahiranga Trataka:
By placing a candle at eye level 2 to 3 feet away and sitting in a meditative posture, practicing kaya sthairyam (steadiness of body) With the intention of being detached from all thoughts arising in the mind. Now begin gazing steadily without blinking at an object such as a still candle flame or symbol like ohm. If eyes become strained, imagine that the breath is through the mid eye brow centre to Ajnachakra. Then when the eyes are closed to rest, the subtle form is seen in the mental space, naturally leading to Antaranga Trataka. 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.

Antaranga Trataka:
One pointed concentrated focusing on an object seen within the inner celestial spaces of mind. The preparation is the similar to Bahiranga Trataka.

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. Effortless gazing or focusing at flame Step 2. Intensive focusing at the tip of the wick of the flame Step 3. De-focusing followed by Silence

Guidelines in practicing :

This practice is to be done in the dark preferably in the evening. Remove glasses, wristwatch and belt and make yourself comfortable in the posture. Sit with your head, neck and spine erect. Always open your eyes with a few blinks. During eye exercises head should not to be moved but the eyeballs. Start looking at the floor and then slowly bring your gaze onto the flame. Breathe slowly and deeply with awareness during palming. Palms are placed in such a way that there is complete darkness in front of eyes. During palming dont let the palms touch or press the eyeballs. The facial muscles, eyebrows and eyelids should remain totally relaxed. Trataka should be performed after Asanas and Pranayama. Practice Trataka on a steady flame. Avoid undue strain to the eyes.

Precautions & Contra indications:

1. Trataka, like other intricate yogic exercises should be learned under the direct guidance of some accomplished yoga guru; otherwise there is every possiblity that eye muscles as well as the nervous system may be damaged. 2. Eyes should be splashed and washed with cold water immediately after the trataka practice. This will stimulate the blood supply in the eye regions. 3. Avoid using external eye medicine or solution after trataka. Also avoid rubbing the eyes, even if in the beginning of trataka you feel some eye strain, which would be due to adaptation to eye exercises. 4. Avoid doing trataka on the burning sun. For better eye health, it is advised to sit with closed eyes, facing the sun. Trataka on the sun with open eyes should be

performed in the early morning and late afternoon (i.e. sunset). However, trataka on the full moon of puma-mashi is the best. 5. Some bodily exercises before and after trataka are necessary to revitalise the tissues and nerves. 6. The continuous repetition and reflection upon the symbol of Isvara i.e. Aum, during trataka practice will be very beneficial spiritually. Also the auto suggestion of various noble ideas. Do not practice if you get headache during Trataka. In case of eye aliments like eyestrain, myopia, astigmatism and the early symptoms of cataract, it is advised to gaze at a black dot instead of flame.

Benefits of Trataka: 1. Physical

It keeps away the eyestrain by strengthening the eye muscles and by giving deep relaxation to them. It makes the eyes clear, bright and radiant. It cleanses the tear glands and purifies the optical system.

2. Therapeutic

It is known to correct refractive errors and beneficial in relieving nervous tension, anxiety, depression and lack of desire to sleep (Insomnia). 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. This practice makes the eyes clear and bright. It balances the nervous system by relieving nervous tension, anxiety, depression and insomnia. It helps to improve memory and strong will power. Trataka, which cures eye diseases and wards off sloth etc, should be valued and preserved with effort as one does a casket of gold. By constant practice of this, the sambhavi mudra is facilitated; diseases of the eyes are cured and acute vision is acquired.

3. Spiritual

It helps to develop concentration and also improves memory. It is known to increase will power and is an excellent preparation for meditation. Trataka activates Ajnachakra. It is an excellent preparation for meditation. Trataka is a fine exercise for a wandering mind. It gives total concentration and/thoughtless state.

Psychological cleansing process:

During initial practice of Trataka, the sub conscious and the unconscious mind gets activated and thus helps to bring back certain repressed experiences to the level of consciousness. Intensity of the thoughts disappear in the long practice and one gets relaxation, calmness, lightness and pleasant feelings and wishes to continue Trataka with these feelings. Trataka gives improved sleep pattern, more balanced state of mind and emotional stability.

Effect on the Nervous System -Brain waves:

Alpha waves are often seen in a relaxed individual with eyes closed. Normally the alpha rhythm is blocked when the eyes are opened. During Trataka alpha activity was not only persisted but also increased slightly. The visual stimuli could not block the alpha rhythm as they became less sensitive to the external stimulation. The increase in alpha activity is an indication of pleasant mood, less mental disturbance, absorptive, high state of one pointed-ness and no fluctuation of ideas or thrusts in the mind of the practitioners.

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 worlds of the practitioner and keeps in a state of alert awareness, which may lead to higher state in yoga.

Effect on mental health:

Steadiness of gaze is directly related to steadiness and concentration of mind. The relaxed mind needs less time and the disturbed mind needs more to complete Trataka.

Effects on visual perception:

Effects of visual perception are also considered important in inspiring the unconscious mind as they create significant impressions on it.

The unconscious mind stimulates specific bio-electrochemical reactions according to the type of the visuals perceived by it. These reactions affect the entire body. Experimental research of Dr. 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.

Benefits of trataka:

The trataka exercises including the nosetip gaze, eyebrow centre gaze and right and left shoulder gaze, etc., especially train and strengthen the eye muscles- particularly the four pairs of muscles controlling the upward, downward, right and left movements of the eyeballs. Defects of vision and other eye troubles, which force people to use glasses or contact lenses, are cured by trataka. Gazing at various objects of nature accustoms the eyes to the varied influences of light and environments etc. The eye muscles generally act asymmetrically in the ordinary use of the eyes, and thus produce eye strain or weariness, which further aggravates visionary troubles. The regular and systematic practice of various eye exercises of trataka can correct all these. 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. Inflammation of the eyes, trachoma, styes, astigmatism, myopia, hypermetropia and presbyopia etc., in short all the eye problems can be corrected by trataka. Trataka vitalizes vision by accelerating blood circulation in and around the area of the eyes, and also naturalizes eye infections by destroying the microbes through tears. By directing the gaze at the eyebrow centre, the olfactory nerves and the optic nerves are stimulated, and as a result, the autonomic and the central nervous systems are awakened. There is a close relationship between mind and vision, thus trataka not only maintains the physical health of eyes but also helps a great deal in controlling the mind. It causes a soothing effect on the cranial nerves, thus enabling the mind to become one-pointed. It greatly improves memory and willpower, and helps to attain perfection in samyama (i.e. dharana, dhyana, samadhi) as described in Patanjala Yoga. Laboratory tests on trataka have proved that it brings back certain repressed experiences to the level of consciousness. For ocular health, in addition to the trataka practice, stroking, moving, pressing, palming, light kneading and salakyam (as described in Satkarma-sangrahah) of the eyes are also quite beneficial.

Conclusion:
Trataka is a very effective procedure with multidimensional benefits at physical, mental and spiritual aspects. For effectively counteracting the increased instances of psycho somatic illnesses occurring now a day, this procedure should be popularized in the society for practice by one and all. REFERENCES: 1. Asana pranayama mudra bandhana by Swami Satyananda Saraswati, Bihar school of yoga 1996 edition) 2. Hatha Yoga Pradipika 3. Gheranda Samhita

4. Light on Yoga by Sri B.K.S.Iyengar 5. Yoga and Ayurveda by Dr.Subhash Ranade