Tratak: Understanding this ancient yogic practice of meditation
Long hours spent staring at screens on our smartphones and laptops can cause eye strain and fatigue. Apart from reducing screen time, providing rest and care for your eyes is essential. One effective method is by practicing "tratak," derived from the Sanskrit term meaning steady gaze. It is a form of meditation specifically aimed at revitalizing the eyes.
Understanding this yogic practice
This method exploits the fundamental relationship between the mind and the eye. Tratak meditation involves focused and sustained staring at one spot or object, usually a candle flame. However, it can even be a black dot on a white background. The fundamental idea behind tratak is that our minds become stable when we stare at something without shifting our bodies.
How it helps
Tratak improves focus, memory, and willpower. The practice is believed to have positive effects on eyesight by promoting eye muscle strength and flexibility. Experts claim that staring at a distant object for a longer period strengthens the eye muscles which helps in better adjustment of vision by eye lens. Besides, it is an effective way to relieve stress, anxiety, and insomnia.
Here's how you can practice it
Choose a place that is calm and has low lighting to reduce distractions. Now select an item to concentrate on and position it at eye level, about 50 cm away from your face. Now sit steadily and comfortably. Take a couple of deep breaths first to calm the body and mind. Once you are settled in, focus on the selected focal point.
It promotes a holistic approach
You can practice tratak at your own pace, without a fixed duration. The goal is to develop an internal absorption state in which consciousness is focused only on the selected place. It is not just about the eyes, this comprehensive approach involves synchronizing the breath, body, and mind. Maintaining the gaze encourages the mind to let go of external distractions and thoughts.
What to note while doing tratak
Individuals with eye disorders should approach tratak with caution and may consult a healthcare professional before practicing. As long as you have digested your meal, you can do it whenever it is convenient for you throughout the day. If not, you run the risk of practicing when tired. Begin with short durations and gradually increase the practice as your tolerance builds.
