ISSN: 2641-1768
Sukanya Biswas1* and Poonam Sharma2
Received:October 01, 2021; Published:October 20, 2021
Corresponding author: Sukanya Biswas, Department of Clinical Psychology, Research Scholar, Amity University, Mumbai, India
DOI: 10.32474/SJPBS.2021.05.000225
Meditation offers a rich and complex field of study. Over the last few years, several hundred research studies have demonstrated numerous significant findings including changes in psychological, physiological, and transpersonal realms. This article attempts to summarize these findings and benefits of trataka. We then suggest directions for future research, emphasizing the necessity to continue to expand the paradigm from which meditation research is conducted, from a predominantly re‐ductionistic, biomedical model to one which includes subjective and transpersonal domains and an integral perspective.
Keywords: Meditation; Trataka; Psychological; Physiological; Transpersonal
Trataka is one of the six cleansing techniques mentioned in the
Hatha Yoga Pradipika, the classical text on the practices of Hatha
Yoga. In is defined as “looking intently with an unwavering gaze at
a small point until the eyes begin to tear, is called Trataka by the
great teachers”. Trataka meditation, also known as a tratak sadhana
or candle-gazing meditation, is a meditation technique in which
the practitioner center his focus on a single visual point. Trataka
can be either internal or external; that is the object that is gazed
upon can be an internal object (for example the third eye) or an
external one (for example the flame of a candle) [1-3]. Generally
our minds get distracted with the objects surrounding us, which
stops us from staying focused during meditative practices. To avoid
these numerous distractions and obstacle, the burning candle is
used as a main object to help retain this image with our minds even
when our eyes are closed. This continuous practice tames the mind
to remain in control, thereby encouraging control over the various
senses in the human body. Most meditation is done with your eyes
closed, focusing attention inward. A trataka is a different type of
meditation, where you keep your eyes open and focus on a small
point or object. Frequently a trataka is done with a candle, and
your attention is focused on the flame. A candle gazing meditation
helps bring energy to the third eye, increases concentration, and
improves memory. The point may be an image, a word, a symbol
[4], or even just a dot on the wall. The idea is to allow the gaze to
soften and rest gently on this point, so that the mind can relax.
Candles are a particularly powerful object to use, because the soft
flicker of the candlelight has a natural lulling motion that allows the
individual to relax more easily, as if in a trance-like state.
By fixing the gaze the restless mind too comes to a halt. It is said
also that control of the ciliary (blink) reflex stimulates the pineal
gland, which Kundalini Yoga identify with the third eye. Trāṭaka
is said to enhance the ability to concentrate [5-7]. It increases the
power of memory and brings the mind to a state of awareness,
attention and focus. The goal of tratak sadhana is to enter samadhian
intense, focused concentration-by raising the energy in the
sixth chakra, located at the third eye [1]. This center is the chakra
aligned with one’s vision, both physical sight and internal vision
and intuition. Thus, resting the eyes softly is said to induce higher
activity in this region. Like many meditation techniques, there are
a number of common variants. Most commonly, the focal point
is set at eye-level, three to four feet in front of the practitioner.
Another common variation is for the focal point to rest on the
floor a little further away, between one and two meters from the
individual. A secondary aim of candle-gazing meditation- or simply
relaxing your gaze on a single point-is to develop the solar plexus
in the third chakra (naval center). There are strong associations
between the 6th and 3rd chakra centers, so as one gazes at the
candle or image, he can more easily build a feeling of warmth and
inner fire in his abdominal region [8]. Trataka or yogic practice of
concentrated gazing is an ancient hatha yoga exercise used for all
round development of our body, mind and soul. The meaning of
word trataka is ‘’to look fixedly’’ or ‘’to stare pointedly’’.
The practice of trataka is done by sitting on ground in padmasana (lotus posture), ardha padmasana or sukhasana (comfortable sitting posture) keeping the spine and the back straight. A cow’s ghee lamp is placed at the same level of your eyes at a distance of one metre. Now keeping the mind relaxed one should look at the bright portion of the flame without blinking, till the tears start coming out of your eyes. This is the last phase of trataka. After doing this the eyes should be closed for a while and the practitioner should relax and sit quietly for 3-5 minutes and then slowly open his eyes [9- 12]. The exercise can be repeated 2 to 3 times. It is advised that after performing trataka one should wash his eyes and face with water. The time period of trataka from the beginning till the rolling down of tears differs from person to person.it also depends on the mental condition of the individual. The duration of trataka in normal individuals is generally 3-5 minutes and some people can extended the practice to longer periods.
Fatigue and Headaches: These are removed when practicing of
Trataka (Candle Gazing) is done regularly.
Strengthens our eye muscles: As the blinking of an eye is in our
control while we focus our attention at the small objects of any
material. It helps us in strengthening our eye muscles.
Purifies our eyes: As we exercise it to focus upon a point which
helps in improving the internal functions of an eye. This helps in
purifying our eyes.
Treats our eye disorders: When we gaze at an object such as
the candle flame or any other small object. This improves our eye
concentration that helps in treating eye disorders [13].
Relieves insomnia: As practicing Trataka gives us peace by taking
away negative thoughts & desires from our minds. This helps us in
relieving insomnia.
Aids in treating depression: As Trataka is also a mind purifying
technique, this technique purifies the mind by decreasing negative
desires or thoughts. This helps in treating depression.
Improves our concentrations: When we practice gazing at
any small objects regularly, it increases our consciousness. This
improves our concentration power.
Calms our anxious mind: As Trataka practice helps us in
disconnecting with the noise & distraction from the external world.
This is really deep relaxing or calming your anxious mind.
Promotes our emotional stability: Concentrating on a single
object by practicing Trataka, can promote our emotional stability.
Boosts our willpower: When we’ll have the spiritual & mental
powers by practicing Trataka. Then we can also boost our willpower.
Develops intuition & clairvoyance: As we practice Trataka
regularly & consistently is said, it’s a key of awakening ‘Ajna
Chakra’. ‘Ajna Chakra’ is also known as the ‘third eye’. This helps in
developing intuition & psychic power.
Improves our vision & memory: It is said that 50% of our minds
keep engaging on ‘what we see’. Trataka is totally based on vision as
it is practiced by visualizing the small objects of any material.
Improves our consciousness power: When we keep concentrating
on gazing an object & to optimize it. It improves our consciousness
power.
The benefits of Trataka have to do with the eye and mind
connection. Difficulty in focusing and making eye contact are
possible signs of learning disabilities or anxiety disorders. The
relationship between the inability to track a moving object and poor
reading performance, and learning disabilities are illustrated in a
study done on children with hyperactivity and learning disability
compared with a control group. The mental and emotional state of a
person often registers with irregular eye movements. Conventional
wisdom has shown that people with anxiety disorders and other
mental health issues have a harder time establishing eye contact
or relaxing their eye movements [14,15]. Although it is often
repeated that Trataka heals eye disorders, it is more reasonable
to say Trataka helps lessen symptoms instead of heals. Many
factors may affect the ability of the eyes to function fully but the
use of alternative methods help to address some symptoms of eye
disorders and bring relief to patients [5]. These factors include the
severity of the disorder, how long the patient had the condition, and
the treatments that are used to manage the condition. Despite these
careful statements, studies have been made and results have shown
that Trataka is effective in improving symptoms of eye disorders. In
a study comparing the efficacy of Trataka and eye exercises, both
were found effective with improvements in the “clarity of vision,
contrast sensitivity, and fineness of objects” but Trataka gave better
relief. This study notes that Trataka and eye exercises can be used
as additional therapy in addition to medical management for eye
disorders. Research performed on elderly patients showed 6 weeks
of Trataka sessions made improvements on their visual perception.
Although a longer duration of Trataka sessions may bring more
significant improvements in visual perception in the elderly study
subjects [16].
Trataka had an immediate effect of improving concentration
on cognitive performance. The study used the Stroop color-word
test, a psychological test which measures the semantic interference
when naming the color printed on paper of a different color [6].
Test results revealed an increase in “selective attention, cognitive
flexibility, and response inhibition” for those who practiced Trataka
meditation compared with the control group. A study of 30
adolescents who practiced Trataka has shown a marked decrease
in anxiety symptoms. The practice of yogic gazing helped to calm
the mind and also lessened erratic eye movements. The decrease
in anxiety symptoms is helpful for people who suffer from it as
an additional mode of therapy. The practice of candle gazing has
a number of amazing benefits, including opening up your 3rd eye
(pineal gland) [11], improved eyesight, focus, concentration and
much more. This simple technique is an excellent introduction to the Art and science of meditation. People of all ages and stress
levels can immediately feel the benefits. Students can use this
before studying to improve their concentration. Interestingly, in
the past few decades Western Psychology is developing theories
and methodologies based on the same principle. One of them is
EMDR (Eye Movement Desensitization and Reprocessing), which
is a therapeutic modality for treating trauma, started in 1987 by
psychologist Francine Shapiro.
In a research done by the National Institute of Mental Health,
EMDR was found to be substantially more efficacious than Prozac
for PTSD. 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. Our
eyes are constantly making microscopic jerking movements called
microsaccades, designed to make sure that the image of anything
falling onto the retina is constantly changing (this is called Troxler’s
Phenomenon). They do this so that the objects in our field of
vision keep being registered by the brain; otherwise, by constantly
staring at an object for long enough, it tends to disappear from our
perception.
In fact, our eyes can focus on multiple things every second.
This restless scan of the environment, much like our fight or flight
response, was a necessity when living in the jungle. In our modern
lifestyle, however, our inability to turn off this anxiety producing
pattern does not contribute to our survival or quality of life. Yet,
the intensive use of computer and smartphones is training us to be
ever more restless with our eyes. This is one of the reasons why our
attention span keeps getting shorter.
Interestingly, research from neuropsychologist Marcel Kinsbourne shows that there is a definite relationship between eye position and the dominant hemisphere of your brain; so much so that changing the eye position can directly affect your mood and experience of the world. In his experiments, pictures appearing on the left side of our viewing field, and sounds in the left ear (both transmitted to the right brain), are perceived less agreeable than when they are presented to the other side. If looking right activates the left hemisphere, and looking left activates the right hemisphere, then it’s not unreasonable to conclude that holding a perfectly centered and forward gaze produces a balanced brain activity in both hemispheres. Similar kind of practice is also found in Hindu philosophy, in Zen and Buddhist philosophy. Stilling the eyes is not the only way to achieve stillness of mind, but it is a powerful way, and the feedback is much quicker. Schools of Yoga, Zen, and Tibetan Buddhism have developed open eye meditation techniques based on this principle. In this practice steady gazing is done on a particular object without blinking or moving of eyeballs. The practice of Trataka can be taken up progressively according to one’s ability and inclination. Trataka aims to control the dissipation of the mind and becoming aware about the thought process of the mind.
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