Trataka Sadhana
35mm film by Brittny Manos of an Anemone flower
त्राटक: Trāṭaka
In Sanskrit, Trataka means to “look” or “gaze” and it is a tantric form of meditation to harness the mind. The practitioner focuses on a single point which is sometimes a black dot, doing their best not to look away or even blink, to achieve a meditative state. Often this practice is done by gazing at a candle flame (jyoti tratak), but there are many objects, symbols, or images a practitioner can use. By engaging in this type of meditation, there is a sense that “what can be seen is not the ultimate.” From a physiological standpoint, this practice can assist in gaining control over involuntary actions like eye movements or respiration as a way to expend less energy. From a psychological standpoint, this practice can increase concentration which may improve memory.
When the gaze is steadied on one point, “the mind too becomes steady and the energy of the mind becomes concentrated.” The eyes become radiant as visual perceptions clear. At some point the vision may widen and the subtle energy of what you are looking at grows.
I like to use a flower as the single point to gaze at because there is an exchange of aliveness. I was brought to tears in my last experience with this meditation as I lovingly gazed at a beautifully pink Echinacea flower. I realized how often I don’t actually “see” what is in the world around me. It takes skill, time, and energy to slow down. To notice the spiky center of the flower, swirling in a purposeful pattern; to notice each spike a bright yellow orange turning to a rich red at their ends; to notice each magenta pink petal flow from the center of this bursting sun; to notice the green stem supporting its brilliance; it filled me with a deep connection to myself, to this flower, and the energy layers on top of all that.
To Practice Trataka Sadhana
Find a comfortable erect seat so you feel supported enough to stay a while.
Place the object, let’s say a flower, a short distance from where you are seated.
Ground into the Earth beneath you and come into the space of your breath.
Stay in the awareness of your breath for some time as you settle.
When it feels right, gaze at the flower with intent.
Perhaps begin to take notes of what you notice.
Keep your concentration on the flower without moving your eyes away the best you can.
Stay in your concentration with intensity and deep focus for1 to 4 minutes.
Close your eyes and bring awareness back to your breath.
You can journal about the experience and then try it again another time, gradually building your concentration.
