In the system of hatha yoga, purifying the physical body is a prerequisite to more advanced meditation and yogic practices.
An important system of purification defined in the early Yoga Upanishads and the Hatha Yoga Pradipika is shatkarma. The prefix shat means “six” in Sanskrit. Karma is “action”. Therefore, shatkarma means the six actions.
These include neti, dhauti (internal cleansing techniques), nauli (abdominal toning through a powerful self-massage technique), basti (enema), kapalbhati, and trataka (fixed gazing). (Important note: versions of neti and all dhauti, nauli, and basti should be practiced under an expert teacher.)
Today, we’ll focus on the sixth shatkarma: trataka, or concentrated/fixed gazing. Trataka is a simple technique that not only develops the power of concentration, but can also strengthen the eye muscles. Additionally, it’s believed to alleviate anxiety, depression, and insomnia.
Traditionally, trataka is practiced by fixing the eyes on a candle flame or black dot, such as a bindi. The set-up is quite simple.
To practice with a candle flame, here’s what you’ll need:
• A dark space
• Candle/matches
• Chair, table, or other surface to place the candle on. The flame must be at eye level
• Cushion or blanket to sit on (optional)
• If you wear contact lenses or glasses, remove them.
Then, do the following:
- Light the candle and then sit in a comfortable meditative position. Make any adjustments so the candle is at eye level.
- Take a few minutes to sit nice and tall, with eyes closed. Relax the mind, body, and breath.
- When you’re ready, open the eyes and look at the wick of the candle (we don’t want to look at the flame, as it may flicker).
- Try not to blink… continue to look until the eyes begin to water.
- At this point, close the eyes and try to maintain the afterimage of the flame just in front of the eyes, or at the eyebrow center. Hold it there in space… If the mind roams, bring it back. If the image moves away, bring it back to the center.
- Once the image is totally gone, open the eyes and repeat trataka 1-4 more times.
- Afterwards, close the eyes and breathe deeply.
* Trataka is an excellent practice to perform before meditation.
* The above can be practiced focusing on a black dot, as well.
Additional Notes:
- Trataka is excellent to practice at dawn or dusk.
- Practice on an empty stomach
- If you experience any strain, don’t hold the eyes open for too long. You will build up endurance with this practice overtime.
Precaution:
If you have myopia, severe astigmatism, or cataract; or if you’re epileptic, practice with a black dot placed on a light color wall at eye level and not the candle flame.
Sophie Herbert is a yoga teacher, contributing editor to Whole Living, singer and artist. She has lived, studied, and volunteered extensively in India; teaches yoga in Brooklyn and Manhattan; and recently released her first full-length album, "Take a Clear Look." Please visit her website at SophieHerbert.com.
