Candle Gazing (Trataka)
Light a candle and place it on a small table around 1 metre in front of you.
Sit in a comfortable posture with the spine upright and the arms and shoulders relaxed.
Make sure that the flame is at the level of your eyes. Also, make sure that you are facing the candle directly without having to turn the neck even slightly.
Take a few deep breaths to relax. Close the eyes and watch your breath as you inhale and exhale for about five to seven breaths. This will allow the breath to settle down and bring you into the present moment.
Now, gaze at the flame intently and keep your gaze on it without getting distracted towards outer disturbances and thoughts.
Keep your vision focused and steady on the flame without blinking, for as long as it is comfortable to you.
Keep your gaze anchored on some part of the flame, rather than the candle or wick. If thoughts come up in the mind, just become aware of them and let them go.
Continue to gaze at the flame until you cannot keep your eyes open and tears start flowing. Once this happens, close your eyes.
When you close the eyes, you may be able to visualize an after-image of the flame with closed eyes. Try to bring this image at the point between the eyebrows at the center of the forehead (the third eye location).
▲ Improves eyesight and vision.
▲ Improves concentration, intelligence and memory.
▲ Enhances self-confidence, patience and willpower.
▲ Develops greater work efficiency and productivity.
▲ Calms the mind and provides inner peace and silence.
▲ Provides stress relief and deep relaxation.
▲ Brings greater clarity in mind and improves decision-making ability.
▲ Deepens the sleep and cures sleep related disorders such as headache, insomnia etc.