Ekagrata, or one-pointedness, is a state of focused concentration in which the mind is centered on one object or thought. Ekagra chitta refers to a mind that is completely focused and undistracted. The benefits of ekagra chitta include improved mental clarity, reduced stress and anxiety, and the ability to accomplish tasks more efficiently. It can also lead to deeper spiritual practices and greater self-awareness.
Trataka means to’gaze steadily’, to gaze at any one object without blinking the eyes and is one of the six yogic shudhhi Kriyas or purification processes. It also acts as a stepping stone from the physical practice to the mental practice leading to higher awareness which is the ultimate goal of Yog .
Why Trataka
The movement of the eyeball reflects the ongoing thinking process of the mind. Most of the sensory experiences of a person are through the eyes. These experiences then give rise to emotions leading to negative reactions and movement of the mind. Fixing the pupil on an object leads to stillness of the gaze subsequently leading to stillness of the mind.
How to practice
Choose your method
Trataka can be done in three ways:
Bahir or outer trataka where the gaze is fixed at the chosen object.
It can also be a combination of outer trataka and antar or inner trataka where the eyes are closed after gazing at the chosen object and then the gaze is focused on the after image at the eyebrow Center.
Antar or inner trataka.
Choose your object
The gaze can be fixed on
The rising sun(surya trataka)
A candle flame(Jyoti trataka)
A dot or point(Bindu trataka)
Imageof a deity
Aum symbol
Yin and yang symbol .
The object once chosen should not be changed because the mind takes a long time to develop the same awareness for the new object. The candle flame is a good choice as it’s brightness keeps the mind engaged easily.
Get ready
Trataka is to be done in a comfortable seated position with a straight spine, however any meditative posture is better if a person can hold it for some amount of time. For maximum benefits the practice should be done everyday for at least 10-15 minutes.
The chosen object (we will choose candle flame as an example)of awareness should be kept at eye level. Sit in a comfortable position with spine straight. Keep the eyes closed till some stillness of the body is achieved. Slowly open the eyes and focus the pupil on the flame. Gaze at the flame and the wick for 3-5 minutes and then slowly close the eyes. Focus on the after image of the flame at the centre of the eyebrows for antar trataka till the image disappears. Open the eyes again and focus on the flame. Continue the process for 10-15 minutes. Sometimes tears may flow through the eyes but don’t try to wipe them.
In the next stage the gazing can be accompanied with ujjayi breathing and now the focus becomes on both- the object and the breath. This takes you deeper into awareness.
It is advised that the eyelids should not be blinking while doing outer trataka but if there is irritation or watering from the eyes it’s okay to blink. Keeping the gaze fixed without blinking is difficult for beginners but as you grow in the practice you will find it becomes easier. Steadiness of the gaze is very important to create a clear after image.
Benefits:
There is continuous bombardment of the mind through events in the external world and cantering the awareness cuts down on this. Trataka makes the mind strong so that it can be used for mental and spiritual progress. It helps with sleep so it can be useful for people with insomnia. It strengthens the eye muscles that control the movement of the eyeballs. It also helps in weak eyesight. Due to mental fluctuations (Chitta-vritti) the concentration and memory power decreases, trataka helps to increase both.
Yoga is often viewed as an outward exercise when, in fact, the real purpose of yoga is meditation or the development of higher consciousness. It is an inward exercise that in the process yields the outward effects that people seek.
In the Patanjali Yog Sutras, the great sage Patanjali tells us that ‘Pratyahara’ or ‘Restraining of the Sense Organs’ is bringing one’s attention, energy and awareness back inside and happens when the mind eliminates the impressions produced by the external world.
Pratyahara is especially important in today’s age as our senses are constantly bombarded by various vibrations emanating from the world. If the mind can be detached from external impressions and vibrations, the sense organs can follow suit and can instead be tuned towards one’s own Self. This can be achieved by the help of Pranayama or breath control because it is the prana (life force or breath) which helps in the movement of the mind.
According to Yog Vasistha, when the breath is stilled, the mind becomes still [6:69:41]. By the cessation of prana, cessation of the mind takes place. Even as the shadow follows the body, so does the mind follow the prana [5:13:83]
The practice of Pratyahara gives us complete mastery over the sense organs or the Indriyas. We are then no longer slaves to our sense organs and are able to look inward and find our highest Self – the true purpose of yoga.
Being the closest celestial body to Earth, the moon tends to have a prominent impact and a greater influence on our mind and emotions. This can especially be experienced during a full moon, when our emotions become expansive. Buddhists consider the full moon sacred and a good time to deepen the spiritual reflections and practises. In Buddhism, meditation during this period can help one transcend the mind and realise the divine powers present inside all of us.
Meditating during the full moon also helps in releasing one from old thought patterns and blockages of the mind. It helps to unbind from everything that needs to be let go. A good way of doing this is to pen down these thoughts on a piece of paper and subsequently tear the paper. This helps to achieve release and wipes the slate clean. By imagining that all dreams have come true, meditation can also lead to the manifestation of one’s dreams.
Meditating in a group is a powerful way to expand its impact and effectiveness by harnessing the group’s collective energy.