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Tratak
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Tratak

Visual concentration practice that sharpens attention and inner steadiness.

Overview

Tratak is a focused-gaze meditation technique. By fixing the eyes and awareness on a steady point, it trains attention endurance and improves inner observation.

Key Benefits

  • Enhances concentration and mental discipline
  • Supports visual stability and awareness
  • May reduce anxiety and sleep disturbances

Practice Flow

  1. 1.Use candle flame or black dot at eye level
  2. 2.Start with 5-10 minutes and increase gradually
  3. 3.After gazing, close eyes and observe inner image

Detailed Understanding

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Tratak is considered one of the key yogic purification-concentration practices. In Hatha Yoga Pradipika, Tratak is described as fixed, unwavering gaze on a subtle object until tears naturally appear.

Verse: Nirikshennischaladrisha sukshmalakshyam samahitah, ashru-sampata paryantam acharyais tratakam smritam (Hatha Yoga Pradipika 2.32).