Welcome to this Trataka meditation practice.
Trataka,
Or concentration on a visual object,
Is a practice that helps calm the mind and cultivate focus by concentrating on a single point of attention.
The object of focus could be a candle flame,
A symbol,
Or any simple visual element that you can comfortably look at.
In today's practice,
We will be focusing on a candle flame.
If you don't have a candle,
You can imagine a flame in your mind's eye,
Or choose another visual object that you feel comfortable with.
Find a quiet and comfortable place where you can sit without distractions.
Ensure that the lighting is gentle,
And you have a clear line of sight to the object you'll be using for this meditation.
Sit in a comfortable position with your back straight and your body relaxed.
You can sit on a cushion or a chair,
Whatever feels best for you.
Place your hands on your knees,
Palms up or down,
Whichever feels natural to you.
If you are using a candle,
Place it in front of you at eye level,
About two to three feet away in a location where you can see the flame clearly.
Make sure there are no distractions around you.
Now take a few nice deep breaths,
Breathing in slowly through your nose and exhaling gently through your mouth.
With each exhalation,
Feel your body relax a little bit more deeply.
Staying here for a few more nice deep and gentle breaths,
Breathing in through your nose and releasing through your mouth.
Sinking in a little deeper with each exhalation.
And then simply allow your breath to settle into its natural rhythm.
Calm and even.
And now gently open your eyes and focus your gaze on the flame of the candle.
Or focus your gaze on the candle in your mind's eye.
Allow your attention to rest on the flame.
Noticing its colors,
Shapes and movements.
Observe the way the flame flickers or perhaps burns steadily.
Notice how it interacts and potentially dances with the air.
Don't try to analyze it,
Just observe the flame with open curiosity.
Let the flame be your sole point of focus for this now present moment.
If your eyes start to water or if you feel the urge to blink,
Allow yourself to do so slowly.
And then return your gaze to the flame.
Maintain a soft,
Relaxed gaze.
There's no need to strain your eyes.
Just let them rest with an open gaze lightly on the flame.
As you continue to focus on the flame,
Notice how your thoughts may start to drift.
Thoughts will come and go,
But with each one,
Gently bring your attention back to the flame.
If you notice distractions in your mind or around you,
Acknowledge them briefly and then return to the flame with soft focus.
Allowing your mind to rest in the present moment,
Anchored in the image of the flame.
It may help to breathe slowly and deeply as you focus.
With each inhale,
Bring your attention fully to the flame.
With each exhale,
Release any tension or distraction.
Letting the flame remain your sole point of focus.
Breathing in,
Bringing all of your awareness to the flame.
Breathing out,
Releasing any tension or distraction.
A few more rounds of breath,
Just like that.
And now begin to deepen your concentration.
As you continue to gaze at the flame,
Allow yourself to become absorbed in the visual experience.
Notice the subtle shifts in the flame.
The way it flickers or holds its shape.
The way the light illuminates the space around it.
Staying present with the flame.
Observing it without judgment,
Without labeling.
Simply experiencing it.
If your mind starts to wander,
Gently return your awareness to the flame.
Be patient with yourself.
This practice is about bringing your attention back over and over without self-criticism.
And now,
After focusing on the flame for this period of time,
Close your eyes gently.
And as you close your eyes,
Notice the afterimage of the flame still present in your mind's eye.
Allow this image of the flame to remain in your awareness.
And continue to focus on it internally.
This may be a faint image.
It may be a vivid one.
Simply observe it without trying to force it.
And if any distractions arise,
Thoughts,
Emotions,
Sensations,
Simply notice them and let them pass.
Returning to the image of the flame with your eyes closed.
Allowing it to fill your inner vision.
Continue to focus on the afterimage of the flame in your mind's eye without judgment.
Notice the subtle shapes,
Colors,
If there's any movement in the afterimage.
And as you observe it,
You may notice your body relaxing more deeply.
Your breath becoming slower and even more even.
Let go of any need to succeed or to control this experience.
Simply rest in the awareness of the flame's afterimage.
Allowing it to be a focal point of inner stillness.
And now if you had closed your eyes,
Gently open them again and return your gaze to the flame.
Notice how your mind feels after this period of internal focus.
Do you feel more centered or calm?
Let your gaze soften again on the flame and continue to observe it with fresh awareness of this now moment.
And if the flame happens to have shifted or begins to flicker differently since the beginning of this practice,
Just simply notice those changes without attachment,
Without judgment.
The focus is on this present moment,
This now moment.
The flame as it is right now,
Right now.
Meeting it as it is in every moment.
And as we come toward the end of this practice,
Take a few moments to observe how your mind and body feel.
Have you noticed any shifts in your concentration or your sense of calmness?
Allow yourself to acknowledge any sensations or feelings that have arisen during this practice without attachment.
Before you move on with your day,
Take another deep breath.
And offer gratitude for the stillness and focus that you have cultivated.
Staying here for as long as you'd like.
But whenever you're ready,
Gently extinguishing the candle if you haven't already done so.
Take a moment to sit quietly.
Allowing your mind to remain clear and focused for a few breaths.
And prepare to carry this clarity and this presence with you back out into your day and throughout your day.
