Trataka - The Steady Gaze

Trataka1

• Take a comfortable seated position outdoors, where objects at various distances between you and the horizon can be viewed
• Pick at least 4 objects (roughly spaced equal distance), the first being near the feet and the furthest at the horizon.
• Beginning at the nearest object, concentrate upon it for 60 seconds.
• Move you attention at 60-second intervals to each successively further object until the final one at the horizon has been reached.
• After focusing upon the last point for 60 seconds, reverse direction and, object by object (again concentrating 60 seconds on each) return back to the first point.

Trataka2

• Place a candle on a small table, whereby the flame is at eye level.
• Sit a distance of between 6 to 10 feet away and place your concentration upon the flame.
• Do not to blink and try to hold your concentration for between 30 and 60 seconds.
• Next, close your eyes for 30 to 60 seconds and try to reproduce the image of the flame in your 'mind's eye'.
• Repeat this process 3 to 6 times.

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