Improvement Facts's video: Power of Trataka meditation Improve concentration and visualization by ancient yoga practice

Tratak is a method of meditation that involves staring at a single point such as a small object, black dot or candle flame. It is said to bring energy to the "third eye". Bindu tratak- Draw a black dot on a blank sheet, keep the diameter of the dot about 1-2cm and then stick it on the wall in a way that the dot gets positioned right in front of your eyes when you sit to meditate. Steps to Perform Bindu Tratak Sit in lotus posture, if you are not comfortable then you can use a floor chair, but make sure to keep your spine erect. Sit 2-3 feet away from the wall where you have hung the sheet. Close your eyes and take a few deep breaths till you feel completely relaxed. Open your eyes and start gazing at the black dot. Do not blink your eyes, your mind will wander every now and then and when that happens just gently bring your focus back without fighting with your thoughts or getting involved in thinking. Continue for about 10-15 minutes initially, however gradually you can increase the time duration of this process. Bindu Tratak Experiences After practicing for a long time you will see the color of the dot changing, you may also see the shape getting altered. Sometimes, this may become a distraction as you may get involved in thinking about what you are experiencing, just keep in mind that this is all normal and keep focusing without bothering about it. The shape and color of the dot are not actually changing, it is just appearing like that and it is said that after mastering this technique a person can alter the shape and color at will so, in a way it indicates your progress. After a while, you may also see the image getting disappeared and then coming back, be careful to not allow your excitement or any emotional reaction to affect your meditation candle tratak- Candle Tratak (also known as Diya Tratak in Hindi) is the process where the practitioner meditates on the flame of a candle or oil lamp. I have discussed few other forms of Tratak methods earlier like Tratak on a Black Dot and Mirror Tratak, but gazing on the candle flame is much effective than the other two as it becomes easier to concentrate on bright light than the other objects, but this technique comparatively has more disadvantages. Discipline and Atmosphere Meditations like Tratak requires discipline and an environment that is conducive for deeper focus. (for this purpose you can read the post – creating a perfect atmosphere for meditation) It is best to do this meditation in the early morning hours between 4 am and 6 am because quieting the mind is much easier at that time than the rest of the day. Please make sure that you don’t change your place and time for this practice frequently, try to stick to a regular schedule. Keep your stomach empty but make sure that you are not hungry. Tranquilize your mind first by taking a few deep breaths before you begin. Steps to Perform Tratak Meditation You can use diya(oil lamp) or a candle, but adjust its position in a way that the flame burns straight in front of your eyes. Sit about 4-6 feet away from the candle in lotus posture with your spine erect. ( You can use floor chair in case your back hurts) Take few deep breaths with your eyes closed until you feel relaxed. Open your eyes and fix your gaze on the flame of the candle. Be aware of any thought that enters your mind while doing this. Do not fight with your thoughts nor get involved in it, just gently bring your attention back to the flame when that happens. Try not to blink your eyes. candle tratak- https://zerotoinfinitude.com/candle-tratak-using-candle-for-meditation bindu tratak https://zerotoinfinitude.com/tag/bindu-tratak-kriya you can buy this book- https://www.amazon.in/Darshan-Yogic-Upanishadic-Practices-Concentration-Visualization/dp/8186336303