In case of migraine/head ache/confusion/instability/weak memory:

How will you guide patient Tratak?

First you practice it for at least 20 minutes x 5 sessions, then write your remedy for
above health conditions and submit the result with next journal.

In case a patient has these or any one of these problem associated with the head
or mind, I will guide him/her as explained in the subsequent paragraphs.

First, I have to explore the causes of the problem experienced by the patient and
then explain to him about tratak and its benefits.

What it is Tratak?

The Hatha Yoga Pradipika defines tratak as “looking intently with an unwavering
gaze at a small point until tears are shed.” This simple technique has a purifying,
invigorating effect on the mind and improves concentration, paving the way for a
deeper meditation practice. Because it is one of the shat kriyas, or six cleansing
actions, tratak also cleans and heals the eyes. Put simply, tratak, a yogic technique
and practice where the gaze is fixed on an object for some time and then that
object is visualized clearly with the eyes closed, as an inner image at the eyebrow
centre.
Tratak is a Sanskrit word, which means "to look" or "to gaze." As such, it is also a
meditation technique which involves starting at a single point of focus. This is
typically the flame of a candle, but other objects that may be used include a dot on
the wall, an object of worship, a deity, flower, mountain, rising sun or moon.
However, a flame is believed to work best.

There are two forms of the practice of Tratak :

1. ‘Bahiranga’ or external Tratak whereby a person simply has to gaze at an

object or a symbol.
2. ‘Antaranga’ or internal Tratak whereby the clear and stable inner
visualization of an object is involved.
Therapeutic Benefits of Tratak
A person with migraine/head ache/confusion/instability/weak memory may be
treated with tratak for various therapeutic reasons/benefits, along with the proven
researchers of tratak so that the patient can place his faith in the process.
Tratak is claimed to have, inter alia, the following benefits:-

 Hatha Yoga Pradipika mentions that the practice of tratak eradicates all
eye diseases, fatigue, and lethargy and closes the doorway creating
these problems (Hatha Yoga Pradipika, Ch:2, V: 32). Tratak unlocks the
inherent energy of the mind and channelizes it to the dormant areas of
the unconscious.
 Swami Swatmarama mentions the practitioner becoming clairvoyant but
other capacities such as telepathy, telekinesis, psychic healing, etc., can
develop.
 Physiologically, Tratak relieves eye diseases such as eye strain and
headache, myopia, astigmatism and even early stages of cataracts
 The high concentration which is arrived at by Tratak result in strong
willpower and improved memory.
 Tratak is one of the best practices for developing high concentration and
memory improvement.
 Tratak is beneficial for a whole range of physiological and mental
functions. It is therapeutic for depression, insomnia, allergy, anxiety,
postural problems, poor concentration, and memory.
 The eyes become clear and bright.
 It balances the nervous system relieving the nervous tension.
 Regular practice of Tratak is very good for eyes as it results in
improvement of eyesight naturally.
 Tratak relieves eye ailments such as eye strain and headache, myopia,
astigmatism and even early stages of cataracts.
 Increases nervous stability
 Calms the anxious mind
 Balances the activity in the two hemispheres of the brain

Proven Researchers
The following researchers have evidenced that tratak can improve cognitive
functions of a person:-
  According to a research conducted by SVYASA Yoga University, Bengaluru,
as part of the Yoga and Rehabilitation Programme and published in the
International Journal of Yoga, 2014 Jul-Dec, Tratak can be used as a
technique to enhance cognition in the elderly.
 Following a research study conducted by Dr. Binod Chowdhary, Assistant
Professor, Seva Bharati Mahavidyalaya, Kapgari, published in the Indian
Journal of Research, Volume 4, Issue 7, July 2015, to assess the Effect of
Trataka candle flame meditation on Concentration and Memory level of
the college Athletics team who experienced stress, memory loss and lack
of concentration, it was found that the concentration of 70% subjects had
increased significantly.
 The World Academy of Science, Engineering and Technology, International
Journal of Psychological and Behavioral Sciences, Vol:8, No:12, 2014
published a report of study made by Pushp Lata Rajpoot and Pushpa
Vaishnav to show the Effect of Tratak on Anxiety among Adolescents. They
concluded that Tratak, steady gaze reduces Central Nervous System activity
through diminution in proprioceptive feedback to the reticular activating
system, thus increasing the degree of relaxation, emotional balance and a
feeling of pleasantness.
 In a research done by the National Institute of Mental Health, Eye Movement
Desensitization and Reprocessing (EMDR) was found to be substantially
more efficacious than Prozac for Post Traumatic Stress Disorder (PTSD).
Our vision is tightly connected to your mind. Our mental/emotional states
affect our eye movements. We can also affect our mind, and even manage
trauma, by doing certain practices with your eyes. It is now recognized as
an effective treatment by the World Health Organization (WHO), and is one
of the treatments for PTSD sanctioned by the Department of Veterans
Affairs. Trataka is one of such EMDR.

The Process/Exercise (How to perform tratak)

As mostly recommended, performing tratak using flame is the best alternative.
However, as tratak is an accepted form of meditation that requires concentration,
a good process to silence the mind and to reduce thoughts in the mind during the
practice, would prefer to advice the patient to start with breathing technique
(pranayamas) basically Anulom Vilom and also to try to relax each part of the body.

Stage A. Preparations

 Get candles or lamp.

 May wash the eyes with cool and clean water (with eye cup if available)
before starting the practice.
 Sit in any comfortable meditative posture, if necessary you may sit in a chair.
 Remove your glasses and wrist watches.
 Keep your spine, neck and head in a line. Collapse your shoulders.
 Close the eyes and adopt Namaskara mudra.
 Maintain a smile on your face through out the practice. Calm down your
mind, with Pranayma and Relaxation Techniques. Observe your body and
breath.
 Begin the session by chanting the opening prayer “Om Sahanavavatu….)

Stage B. Eyes Exercises

Step 1: Sideways or vertical movement of eyeballs

 Do the exercise 10 times

 Palming - Simple

Step 2: Up and Down or horizontal movement of eyeballs

 Do the exercise 10 times

 Palming - Simple

Step 3: Diagonal movement of eyeballs

 Do the exercise 10 times

 Palming - Press & release

Step 4: Clockwise – Anti-Clockwise movement of eyeballs

  Do the exercise 10 times
 Palming – Constant press

Stage C. Flame Gazing

Step 1: Effortless gazing or focusing at flame

 Gently open your eyes with a few blinks and look at the floor. Do not look at
the flame directly.
 Slowly shift your vision to the base of the candle stand, then move to top of
the stand, then to the candle and slowly look at the flame of the candle. Now,
start gazing at whole flame without any effort. Do not blink your eyes. There
may be few irritating sensations, but use your will power and gaze in a
relaxed way. If tears appear, allow to flow freely. This is a sign of good
practice. Let the tears wash out the impurities from the eyes. Learn to ignore
the irritation and water from the eyes.
 Gaze at the flame for about 30 – 60 seconds.
 Slowly close your eyes, rub your palms against each other for a few
seconds, form a cup of your palms and cover your eyeballs.
 Give press and release palming.

Step 2: Intense focusing - Dharana

 Gently open your eyes with a few blinks and look at the floor. Do not look at
the flame directly.
 Slowly shift your vision to the base of the candle stand, then move to top of
the stand, then to the candle and slowly look at the flame of the candle. Now,
start gazing at whole flame without any effort.
 Slowly gaze at the tip of the wick of candle, the small black cord. Focus your
attention at one point. This is a practice of focusing and consecration. Keep
on gazing. Use your will power. Let the tears come out and try not to blink
your eyes. By practice the gaze become steady, making the mind one
pointed.
 Gaze for about 30 – 60 seconds.
 Slowly close your eyes, rub your palms against each other for a few
seconds, form a cup of your palms and cover your eyeballs.
 Give constant pressure palming. Press constantly around the eyeballs with
your palms and inhale deeply and exhale completely as you maintain the
pressure. Do not touch the eyeballs with your palms directly. Relax your eye
muscles completely.
  Open the again and focus on the wile of the candle. Proceed with alternate
gazing(30

Step 3: De-focusing

 Gently open your eyes with a few blinks and look at the floor. Do not look at
the flame directly.
 Slowly shift your vision to the base of the candle stand, then move to top of
the stand, then to the candle and slowly look at the flame of the candle. First
fix your attention at the flame, then gradually widen your vision. Slowly de-
focus your attention from the flame and have de-focused gaze on the flame.
With expansive awareness, collect all the details of the flame such as colour
of the flame, shape of the flame and aura around the flame. Then observe
the aura expanding more and more and see the small light particles around
the flame. Recognize the subtle changes achieved by de-focusing.
 After one minute of de-focusing, gaze or focus on the flame. Slowly close
your eyes and retain the image in your mind. Visualize the flame between
your eyeballs and collect all the details with your eyes closed. When the
image disappears go for palming.
 This time we combine palming with breathing and Bhramari. First apply
constant pressure around your eyes, then inhale and chant Bhramari Mm...;
feel the vibrations of Bhramari throughout the body; repeat the same. Inhale-
chant Mm... as you exhale, inhale Mm..., inhale Mm... and the last round
inhale Mm.. feel the sound resonance in the entire head region specially
around the eyes.

Stage D: Silence

 Feel the silence and relax for a while. After sufficient relaxation, gently drop
your hands down. Sit quiet for some time and feel the deep comforting effect
of the practice. Beware of the changes taking place inside. Recognize that
the mind has become completely calm.
 As you exhale, gently bend down towards the floor and surrender to God.

Stage D: Closing Prayer

Close the session with prayer “Asato Maa Satgamaya….”
Contradictions/Limitation

The contradictions and limitation should also be explained to the patient.

Patients of epilepsy should avoid gazing of flickering of candle flames. They can,
however, choose a totally steady object to gaze on. A sensitive person who has
insomnia, should practice tartak one hour before going to bed because it makes
the mind widely awakened and may encounter difficulties to sleep. In case of
tension headache ,one may avoid this practice, as it may aggravate the pain.

Personal Practice and Experience

I have practiced tratak for at least 20 minutes during 5 sessions as requested. I
have also been practicing it in the past and also been doing jyoti meditation. I can
personally experience the cognitive benefits of tratak as it help in concentration,
mindfulness practice and calming the mind.
Also during my walking or jogging exercises I usually try to fix my awareness on
the breathing or my steps, like a concentration or tratak technique. During such
time, the body functions is fortified and feel really energetic.