Trataka is a powerful practice, usually ascribed to yoga but it has magical and folk traditions as well. It’s purported to train psychic and physical muscles of the eye by focusing on a small spot. A rice grain sized dot on the wall, a candle flame. Resist the urge to blink, but do so when absolutely necessary. Work to extend the time unblinking to 15 minutes and practice daily.
The eyes are unruly at first, and it takes a type of psychological constraint to pull not just the physical eyes, but the attention into such a tight focus. Eyes are normally used to saccading constantly with tiny jumps, not staying fixed in a single place. Attention feels like a laser rather than a flashlight. The gaze may feel like a force or tangible energy building.
Approaching Trataka as a gradual progression, like weight lifting or any other developmental training, is important. It’s a unique and accessible form of meditation for those who can’t sit still counting breath or watching thoughts.
In modern times, studies have shown that Trataka improves cognition in the elderly, as well as eyesight. Studies, mostly in Indian medical journals, show reductions in anxiety, improvements in HRV, reduction in systolic blood pressure and more. Yogic scripture claims the practice confers a hypnotic gaze.
References
- Effect of trataka on cognitive functions in the elderly Significant increases after 1 month of practice.
- Effects of Trataka in decreasing anxiety
Guides for Practice