Bringing in the light: exploring Trataka ✨
“There is a hope of finding something.
One doesn’t proceed in darkness but takes a lighted candle, which is sadhana.
The more you step forward, the more the path appears in the light of that candle.”
~Baba Hari Dass (Babaji)
Sadhana is spiritual practice to attain peace. As the days grow shorter in autumn, Babaji’s image of a candle lighting the path inspired us to explore the theme of light through a traditional yogic practice: Trataka.
What is Trataka?
What is Trataka?Trataka is the practice of steady gazing at one object, often a candle flame. We like using a candle because it is a bright light, and the after-image remains when we close our eyes. Concentrate on the inside image also, at the third eye (ajna chakra).
Trataka is traditionally considered one of the six yogic cleansing practices, known as Shat Karma. While it is a purification practice, it also helps develop concentration and prepares the mind for meditation.
Traditional benefits of Trataka
Trataka is traditionally believed to support eye health, improve concentration and memory, calm the nervous system, and strengthen the fire of Manipura (navel) chakra.
Trataka without a candle: other ways to practice
It can also be done on the Full Moon, if the sky is clear, with the mantra OM Somay Namah.
When cloudy, Babaji suggested to cut a circle from yellow paper and put it on your wall to focus on. This is also the best support if you have any issues that could be contraindicative.
Precautions and contraindications
Trataka is not recommended for people with certain eye conditions, such as glaucoma or increased eye pressure, or neurological conditions, such as epilepsy or a history of seizures.
It can also be practised with other objects, but in this article, we wanted to focus on light.
Practices from Baba Hari Dass’ Ashtanga Yoga Primer
For those wishing to explore the practice further, Baba Hari Dass offers additional guidance in his book Ashtanga Yoga Primer, including different objects that can be used for steady gazing.
Trataka: the practice of steady gazing
“Trataka is gazing at one object without blinking. This strengthens and cleans the eyes. Trataka also purifies the mind, and can be used as a practice of pratyahara, dharana, or dhyana. Suitable objects for trataka include: a black or bright-coloured dot drawn on a piece of paper and fixed on a wall at eye level, a candle flame placed several feet away, at eye level, the horizon the full moon, or a treetop silhouetted against the sky, the tip of the nose, a point three to four inches beyond the tip of the nose, or the eyebrow center (ajna chakra).
Sit in a meditation posture and fix the eyes on one point without blinking. At first the eyes may water or dry out, but with practice they become accustomed to the steady gaze. Begin by gazing for only 3 to 5 minutes and gradually increase the duration.”
Baba Hari Dass also shares a Full Moon meditation that explores light through visualization rather than gazing at an external object.
Full moon meditation: visualizing light
“Sit in a meditation posture with eyes closed and visualize the full moon shining inside your head. The moonlight is spreading out, filling the space inside of you and all around you. Nothing stops the light, as it spreads to infinity. Dissolve the mind in that light.”
Both excerpts are from Ashtanga Yoga Primer by Baba Hari Dass, published by Sri Rama Publishing (1981). Copyright © 1981 — copyright holder to be confirmed against the book’s copyright page.
Continue exploring Baba Hari Dass’ teachings
For more traditional yoga practices, explore Baba Hari Dass’ Ashtanga Yoga Primer, available through Sri Rama Publishing or directly at the Salt Spring Centre of Yoga.
By Anuradha
By AnuradhaLongtime student of Baba Hari Dass.
Part of the group of founding members for the Salt Spring Centre of Yoga.
Dharma Sara Satsang member, President of the Board.
Currently Community Director at the Salt Spring Centre of Yoga.