The Mahabharata describes powerful figures, like sages and warriors, possessing intense gazes that could have a profound impact on others… The Long Gaze, Trataka.
Sages through their intense and focused meditation are often depicted as accumulating immense spiritual power. A steady and unwavering gaze commands respect and reflects inner integrity… Embodying strong Dharma (righteousness).
What if the secret to better memory and laser focus lies in the simple act of steady gazing?
New research has thrown a spotlight on Trataka, an age-old yogic meditation that involves precisely that. Trataka is a deliberate practice of fixing your gaze, often on a candle flame… The results, particularly for our seasoned citizens, are turning heads. This study found that a month of consistent Trataka practice didn’t just help with relaxing, it actually boosted key cognitive skills like memory, attention, and even those higher-level ‘executive functions’ that help us navigate our daily life.
Think of it as a Workout, But for Your Brain!
A recent study conducted in the serene, relaxing settings of old age homes in Goa, India, shed light on the sustained cognitive benefits of this yogic meditation.
A paper published on ResearchGate showed:
An increase in eye health… Strengthening the eye muscles, enhanced blood circulation around the eyes and influencing brain heightened activity through focused attention.
Boosts to working memory by activating the prefrontal cortex and regulate neurotransmitters like serotonin and dopamine.. Reducing stress hormones and enhancing neuroplasticity.
Although a single session of focused gazing didn’t yield immediate, or measurable improvements (as you might expect), but a dedicated month of Trataka practice painted a significantly different picture.
Over the course of four weeks, the elderly participants who diligently engaged in Trataka experienced notable gains in crucial cognitive functions. Their short-term and working memory improved, their ability to focus and selectively attend to information sharpened… Even their executive functions (the ability to plan, focus attention, remember instructions and juggle multiple tasks successfully) noticeable improved.
Trataka a Practice for Spiritual Development
Aiming to clear the mind, enhance concentration for deeper meditation, and even awaken latent psychic abilities… The mind’s usual chatter and distractions begin to subside, leading to greater clarity and stillness.
Trataka aims to purify the the ‘Third Eye’ leading to enhanced intuition… Creating a strong flow of prana (life force energy) to this energy center.
During the eyes-closed phase, where you visualize the after-image of the flame, the attention is naturally drawn to the area between the eyebrows… This focused awareness acts as a direct stimulus to the Ajna Chakra. Giving rise to a heightened sense of ‘knowing’, seeing images or symbols, feeling others emotions, and knowing things before they happen.
As the mind’s activity subsides, the voice of the ego (with its narratives and desires) also diminishes.. This creates space for a quieter, deeper wisdom of the self to emerge.
Building the ability of sustain attention is crucial for progressing in other meditation practices.
In the classical ‘Eight Limbs of Yoga’, Trataka is concentration… It’s viewed as a stepping stone to Samadhi (enlightenment), a state of profound meditative absorption where the mind becomes unified with ultimate reality or higher consciousness… Leading to a sense of oneness.
This detachment is crucial for spiritual liberation as it allows you to realize that you are not your thoughts or feelings, but the consciousness observing them, this is the ultimate goal of many spiritual practices.
How to Practice Trataka (Candle Gazing)
Set Up: Place a lit candle about arm’s length away… Flame at eye level, in a slightly darkened room.
Sit: Get comfortable, sitting with spine straight.
Gaze: Open your eyes and fix your gaze steadily on the tip of the wick, the brightest part of the flame, or the whole flame…. Stare without blinking for as long as is comfortable.
Close & Visualize: When your eyes water or feel strained, gently close them. ‘Visualize’ the after-image of the flame in your mind’s eye (often at the eyebrow center, the Ajna Chakra).
Repeat: Once the after-image fades, gently open your eyes and repeat the gazing process and eyes closed visualization again.
Rest: After completing your Trataka practice, gently open your eyes or rub your palms together and cup them over your closed eyes to rest.
Five to ten minutes practice is enough if you’re just beginning… Giving yourself the task of 30 minutes meditating if you’ve never done it before is setting yourself up for a hard challenge… Build up to this.
Wow, thank you so much, John! <3
Thank you Teja 🙏 5 mins of stillness can make a world of difference…
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