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    Trataka - Eye Gazing

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    Cyprian Nelson
    This document provides instructions for performing a trataka meditation. Trataka involves fixing one's gaze on an object like a dot on a paper in order to develop concentration. It is believed to cure eye diseases, purify the nervous system, and stimulate the third eye chakra. The method involves gazing at the object for 10 minutes, closing the eyes if they strain, and visualizing the object when eyes are closed. Trataka comes from yogic traditions in India and cautions not to strain the eyes during the practice.

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    © All Rights Reserved
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    Trataka - Eye Gazing

    Uploaded by

    Cyprian Nelson
    85 views2 pages
    This document provides instructions for performing a trataka meditation. Trataka involves fixing one's gaze on an object like a dot on a paper in order to develop concentration. It is believed to cure eye diseases, purify the nervous system, and stimulate the third eye chakra. The method involves gazing at the object for 10 minutes, closing the eyes if they strain, and visualizing the object when eyes are closed. Trataka comes from yogic traditions in India and cautions not to strain the eyes during the practice.

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    Trataka – Eye Gazing

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    This document provides instructions for performing a trataka meditation. Trataka involves fixing one's gaze on an object like a dot on a paper in order to develop concentration. It is believed to cure eye diseases, purify the nervous system, and stimulate the third eye chakra. The method involves gazing at the object for 10 minutes, closing the eyes if they strain, and visualizing the object when eyes are closed. Trataka comes from yogic traditions in India and cautions not to strain the eyes during the practice.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    85 views2 pages

    Trataka - Eye Gazing

    Uploaded by

    Cyprian Nelson
    This document provides instructions for performing a trataka meditation. Trataka involves fixing one's gaze on an object like a dot on a paper in order to develop concentration. It is believed to cure eye diseases, purify the nervous system, and stimulate the third eye chakra. The method involves gazing at the object for 10 minutes, closing the eyes if they strain, and visualizing the object when eyes are closed. Trataka comes from yogic traditions in India and cautions not to strain the eyes during the practice.

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    © All Rights Reserved
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    1 of 2

    Trataka – Eye Gazing


    Mindfulness Worksheet

    Date / Time: What have you brought mindful awareness to today? Check all that apply.
    Heart Mind Body Breath Environment

    To begin this Meditation, please bring kind awareness to

    ➤ why you chose this topic


    ➤ how your belly, chest, and head each feel when you reflect on this topic
    ➤ the emotions that you can associate with these visceral feelings
    ➤ the positive or negative impact of any stories you believe in regarding this topic
    ➤ the fact that many others are feeling similarly about this topic as you
    ➤ how you might feel with increased awareness around this topic
    ➤ when you can apply increased mindfulness to this topic in your day-to-day life

    PURPOSE / EFFECTS:

    Trataka or Eye Gazing is a method for developing concentration. If you are having trouble
    focusing, or feel too distracted, prolonged practice to trataka will help to concentrate your
    mind.

    Traditionally, trataka is believed to cure eye diseases, purify the nervous system, and to
    stimulate the Ajna Chakra (third eye). It is thought to generate strong psychic abilities.

    METHOD:

    Summary
    Fix your gaze upon an object. Each time your gaze wanders, bring it back to the object.

    Long Method
    Before beginning this meditation, you must find an object to meditate upon. For this
    technique you can simply use a marker to make a black dot on a piece of paper. Or, if it
    suits you better, you can make an OM, a cross, or whatever else works for you.

    Download more mindfulness worksheets, guided meditation scripts, e-books and more at:
    MindfulnessExercises.com
    2 of 2

    Trataka – Eye Gazing


    Mindfulness Worksheet

    Attach the piece of paper to a wall, at eye level (when seated).

    Arrange your chair or meditation cushion about six feet from the wall.

    Take a reposed, seated posture. Make sure your spine is erect, and your body relaxed.

    Now begin the meditation by gently gazing at the black dot (or whatever symbol you
    drew on the paper). Stare at it intently, but without straining your eyes.

    If your eyes feel even the slightest strain, or begin to water, close them. When your eyes
    are closed, visualize the symbol in your mind’s eye.

    Once your eye feel rested again, open them and continue gazing at the symbol.

    Continue this meditation for a minimum of 10 minutes.

    HISTORY:
    Trataka is a yogic technique from India, from the Kundalini tradition.

    CAUTIONS:
    It is extremely important not to strain your eyes in any way. If you are having any problems
    with eye strain, do not do this practice.

    NOTES:
    A traditional alternative to using a written symbol is to meditate upon a candle flame. Then,
    when the eyes are closed, there is a strong after-image of the flame. Mystical Judaism (i.e.
    Kabbalah) uses a very similar meditation, in which you gaze upon Hebrew letters. See, for
    example, the audio teaching series by Rabbi David Zeller, “The Tree of Life.”

    Download more mindfulness worksheets, guided meditation scripts, e-books and more at:
    MindfulnessExercises.com

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