________________
Gaze at the after-image of the flame in the space in front of the closed eyes. If the image moves up or down, or from side to side, observe it and try to stabilise it. When the image of the flame begins to fade, try to bring it back. When the image can no longer be retained, gently open the eyes and gaze at the tip of the wick once more. Repeat the procedure for external gazing. Close the eyes once more and gaze at the inner image. Continue in this way 3 or 4 times. After completing the final round, practise palming 2 or 3 times, before opening the eyes (see chapter on eye exercises).
This completes the practice. Time of practice: Trataka may be performed at any time but
the best time is at dawn or dusk when the stomach is
empty. Duration: Beginners should gaze for 1 or 2 minutes only. For
general purposes 10 minutes is sufficient. For spiritual purposes or to rectify an eye defect, trataka may be performed for extended periods of time after consulting a qualified therapist or teacher. Those who suffer from insomnia and mental tension should perform this practice
for 10 to 15 minutes before sleeping at night. Sequence: Trataka should be performed after asanas and
pranayamas and before japa or meditation. Precautions: Trataka must be practised on a steady flame, so
there should be no draught in the vicinity. The practitioner should always avoid undue strain. The ability to keep the eyes open without blinking should be developed gradually with consistent practice. Trataka is an excellent method for clearing accumulated complexes, problems and suppressed thoughts from the mind, enabling the practitioner to witness what is surfacing. It is also possible, however, for these problems to manifest too rapidly which may be mentally disturbing. If this occurs, stop the practice and seek advice from an expert yoga teacher.
511
