Tratak Meditation: Increase your mind power and focus:

The modernized world is full of distractions, and in the middle of it, you need to focus to achieve success in life. Yes, and one way to do it is to practice tratak meditation, one of the most powerful ways to regain control over the mind. It is a form of yogic meditation for increasing your concentration, increasing your focus, and making things all right in your life.

What is Tratak meditation​?

Before you understand how to do tratak meditation, know what it is. Tratak is often understood as the process of candle gazing, but it is one of the shatkarmas, or "six actions," as it helps cleanse the internal organs. Performing it cleans your mind and also increases concentration. Once you start doing it, you get lots of benefits.

Benefits of performing Tratak meditation?

The benefit of doing this meditation can be explained by dividing it into three parts:

Physical benefits:

• Relaxes your eyestrain

Tratak helps relax your eyes after long screen time or reading. It makes them feel fresh and rested.

• Cleaning of tear glands:

When you do Tratak, it may make your eyes water a little. It helps clean the tear glands naturally.

• Purifies the optical system

It removes dust and unwanted particles from your eyes, keeping them healthy and clean.

• Improves stamina of eye muscles

Like exercise makes your body stronger, Tratak strengthens the tiny muscles in your eyes.

• Provides deep relaxation to eye muscles

Your eyes feel relaxed and tension-free after a session of candle gazing.

• It makes eyes radiant and bright

With regular practice, your eyes look more lively, shiny, and full of energy.

Therapeutic benefits:

• Corrects errors of refraction

It may help improve vision problems like nearsightedness or farsightedness by training your focus.

• Strengthens the ability of the eye lens

The lens inside your eye becomes stronger and more flexible through regular eye focusing.

• Balances the nervous system

Tratak calms your mind and nerves, making you feel more balanced and peaceful inside.

• Relieves nervous tension & anxiety

It reduces stress and makes you feel calmer, like after taking a deep breath.

• It helps with insomnia and depression

Doing Tratak before bedtime can help you sleep better and feel more hopeful if you're feeling low.

Spiritual Benefits:

• Helps to develop intense concentration

You learn to focus better and for longer—great for studying or doing creative work.

• Improves memory

It clears your mind and helps you remember things more easily.

• Helps to develop strong willpower

By practicing daily, you become more disciplined and mentally strong.

• Excellent preparation for meditation

Tratak is a doorway to deeper meditation. It helps you get into a calm, peaceful state quickly.

Types of tratak meditation:

From the above paragraphs, you can understand about tartar meditation and its benefits. There are different ways to practice tratak meditation. You can choose the one you feel most comfortable with:

1. Candle Flame Tratak (Jyoti Tratak)

• It is the most popular form of tratak meditation.
• You gaze at the flame of a candle in a dark room.
• The flame's light helps your eyes focus easily without getting distracted.

2. Black Dot Tratak

• In this type, you look at a small black dot on a white wall or paper.
• It sharpens your vision and boosts your ability to concentrate.

3. Mirror Tratak

• Here, you sit in front of a mirror and gaze into your own eyes.
• It helps you understand yourself better and builds confidence.

4. Nature Tratak

• In this form, you can gaze at a natural object, like a flower, tree, or even the moon.
• It connects you with nature and brings a lot of peace to your mind.

5. Symbol Tratak

• You gaze at a religious or spiritual symbol like "Om", a cross, or any picture that gives you positive feelings.
• This practice gives strength to your mind and soul.

How to Do Tratak Meditation

Doing the Tratak Meditation is simple. You don't need any special skills. Just a little time, patience, and a calm place!

Given below step-by-step guide you can follow:

Step 1: Find a Quiet Place

• Choose a place where no one will disturb you.
• It should not be too bright or too noisy.

Step 2: Set Up Your Object

• If you are doing candle flame tratak, light a candle and place it at your eye level.
• If you are doing black dot tratak, draw a dot with a black pen on white paper and stick it on the wall.
• Make sure the object is about 2 to 3 feet away from you.

Step 3: Sit Comfortably

• Sit in a cross-legged position (like Sukhasana or Padmasana) or on a chair.
• Keep your back straight but not stiff.
• Rest your hands on your knees.

Step 4: Start Gazing

• Open your eyes and start looking at the object.
• Try not to blink. If your eyes start watering, close them gently and relax.
• In the beginning, try to gaze without blinking for 20-30 seconds.

Step 5: Close Your Eyes

• After gazing for a while, gently close your eyes.
• You may still see the image of the object in your mind. Focus on that.
• Stay like this for a few minutes and then slowly open your eyes.

Step 6: Practice Regularly

• Do tratak meditation daily for 5–10 minutes.
• With practice, you will be able to gaze without blinking for longer.

Tips for Better Tratak Meditation

• Stay relaxed: Don’t force yourself too much. It's okay to blink sometimes in the beginning.
• Be patient: Improvement will come slowly. Just enjoy the process.
• Practice at the same time daily: Early morning or before sleeping is best.
• Keep your eyes healthy: Wash your face with cold water after practice.

More benefits of doing this meditation:

Practising Tratak Meditation every day can give you many amazing benefits:

• Better concentration: Helps you focus better in studies and sports.
• Stronger memory: Your brain becomes more active and sharp.
• Improved eyesight: Strengthens the muscles of your eyes.
• Calm mind: Reduces stress, anger, and unnecessary thoughts.
• Self-confidence: You feel more positive and fearless.

Example

Rohan was a 13-year-old boy who found it hard to concentrate in class. His teacher suggested he try tratak meditation. Rohan started gazing at a candle flame for just 5 minutes daily before sleeping. After a few weeks, he noticed he could focus better in school, remember lessons faster, and even felt calmer during exams. All this happened because he practiced tratak meditation with patience!

Tratak meditation is like an exercise for your eyes and mind. It’s super simple and powerful. Whether you are preparing for exams, playing sports, or just want a peaceful mind, tratak meditation can really help. Start with just 5 minutes a day and see the magic happen!

Remember, just like you train your muscles by exercising, you can train your mind with tratak meditation There are also many various meditation techniques for controlling your mind and getting the focus for your life. You can download the Vedic Meet and practice meditation from there.  They provide the best meditation techniques along with mantras, music , thus making your meditation enjoyable and also making the environment positive.