Trataka or Tratak meditation is an ancient technique that involves focusing your gaze for improved concentration and stress reduction. Here is a simple tutorial for tratak meditation for beginners.
STEP 1: SET FOCAL POINT
Firstly, pick out an object like a candle flame, a black dot on the wall, or a picture. Keep the object at eye level.
STEP 2: SIT COMFORTABLY
Sit in a relaxed meditation position. Put your hands on the knees and keep a straight spine with relaxed shoulders.
STEP 3: CONCENTRATE
Focus your eyes on the chosen focal point and avoid excessive blinking. Keep a consistent, unflinching focus.
STEP 4: RELAX AND BREATH
Take deep, slow breaths. Don't stress anything in your body. Concentrate on your breath, and keep observing the chosen object.
STEP 5: GRADUAL INCREASE
Begin with 2-3 minutes and then gradually increase the period as you grow more concerned about it. Aim for 10–15 minutes initially.
CONCLUSION
You can follow these steps to do tratak dhyana meditation at home. Consult a certified trainer for personalised advice.