Prolonged screen time is one of the major attributable factors for a weak eyesight. However, there are many other factors that can contribute to a weaker eyesight, including air pollution, lack of sleep, and much more. Excessive stress can also lead to strain on the eyes followed by dryness of eye and irritation.
Apart from doing a screen-detox or picking up a hobby to reduce stress, there are some other effective mediums to safeguard your eyesight. One such technique is the Tratak Kriya.
Performing Tratak meditation daily can help you better your eyesight, relax them and reduce dryness and other eye problems. It also helps in building intuition and increasing concentration.
What is Tratak Kriya And How Does It Work?
Tratak Kriya, or ‘Yogic Gazing’ is one of the ancient meditations practiced to improve eyesight. It is a process where you fix your gaze on an object until it gets imprinted in your mind when eyes closed. This method cleanses your eyes and gives them the desired rest.
Tratak is commonly practiced using a diya or candle but according to Yoga instructor, Manisha Pandey of Holistic Vibes, Tratak Kriya can be practiced by focusing your gaze on any object, a focus point, such as an idol, a symbol, a dot on the wall, or it can simply be the reflection of your eye in the mirror.
Manisha Pandey, while explaining on how Tratak works, said, “Doing Tratak activates your brain cells helping better blood circulation and strengthening of eye muscles. It also activates the ‘Ajna Chakra’ famously called the Third Eye Chakra, situated right between the eyebrows. The activation of this Chakra makes us alert and aware.”
Also read: Can Meditation Improve Your Eating Habits? Here's What You Should Know
How to perform Tratak Kriya?
The eye-cleansing and concentration-based Kriya, Tratak, does not require many props. Just select an object or a point of concentration of your choice and start. To explain, here, we will take an example of a diya/candle flame.
Choose a dark and quiet room to practice Tratak. Take a diya or a candle and keep it 50–100 cm away at an eye level. Sit comfortably with your spine straight and your shoulders relaxed. If you wear glasses or lenses, remove them before practicing Tratak.
- Light the flame and close your eyes. Become aware of your body and feel your body parts. Start with a few deep breaths. Feel the air coming inside and going outside through your nose.
- Open your eyes and fix your gaze on the flame. Do not blink your eyes. All your attention should be at the flame. If other thoughts divert your mind, bring it back to the flame. Try to stay motionless. Do not close your eyes until they start to hurt or water.
- Close your eyes and look at the image of the flame that may have imprinted in your mind. Fix that image between your eyebrows, at the Third Eye Chakra, and continue looking at it until it disappears. The image might be bright and crisp at the start but will start to fade eventually. Observe however it appears, notice the changes in it and how it fades.
- Once the image of the flame disappears, open your eyes again and repeat the process at least two more times.
Benefits of Tratak Kriya
Mainly known for increasing concentration and relaxing eyes, Tratak Kriya has many other benefits. Following is the list of benefits of Tratak with Manisha’s inputs.
- Tratak Kriya is a very good practice that sharpens your memory, willpower along with concentration. It helps majorly in the activation of intuition.
- Tratak helps keep insomnia and other sleeping problems away. It is an aid to sleeping sound and deep.
- Third Eye Chakra seats anger and hence, Tratak benefits in controlling anger issues.
- Overthinking, anxiety, and negative thoughts can be overcome by adding Tratak Kriya in your routine. It soothes the tensions and relieves stress.
- Frequent headaches and migraines can be alleviated by practicing Tratak.
- If Tratak Kriya practiced regularly, it can reduce the power of your glasses.
Pandey suggested that it’s great to make kids do this exercise regularly in their early grooming and developing age so that their knowledge and concentration grows and eventually they get habituated to it.
Who should not do Tratak:
People who’ve had their eye surgeries must not practice Tratak for at least three months post-surgery. They should also seek their doctor’s advice before practicing.