Tratak is defined as focusing the eyes or gazing at an object for a prolonged period without blinking. This creates tears to flow in many people thus washing and cleansing the eyes from the inside out, without the need for eyecups or eye washes. The usual and sufficient procedure is to stare at a candle for 3 to 5 minutes without blinking. At first you will feel like blinking, but you will soon get used to it after some practice.
Tratak is most often performed on a candle placed about 3 feet in front. Gaze steadily without blinking at the candle flame without blinking on moving for 5 minutes (on average). If the eyes feel strained visualise a light moving from the centre of the ajna chakra above through your eyes to the candle. Relax the eyes and rest the mind.
One may mentally repeat if need be "Just the flame just the candle just the breath just the light just this breathing relax etc.". Afterwards close the eyes and look for the subtle form of the candle inside (Antara). This is said to be help lead one to antaranga trataka.
Begin with external objects which will steady and strengthen the eyes while increasing the power of dharna. If an image appears to move, bring it back to the central place without moving the head or eyeballs. Other objects besides a candle can be used such as Ishta-deva (personal deity), yantra, AUM symbol, third eye (ajna chakra), the sun, etc. Make sure that the object is sanguine. After trataka, bring cupped palms to the eyes and apply a soft inward motion around the eye (cupping them but not creating any pressure on the balls of the eye).
Tratak is also often performed on the setting sun or rising sun, on one's shadow at noon, on a black point, on the written symbol, om or on other objects such as candle, colour or for example samyama on a blue coloured object to the relax one in meditation or on any religious object, deity, picture, symbol or artifact. Tratak also aids the concentration. Breathe deeply and naturally and always stop before pain or strain while allowing the eyes to water and tear.
Do not stare at the sun unless it is low in the horizon (sunrise or sunset). Tratak is similar to drishti, but with the exception that our intent here is to purify the physical eyes, while not blinking. Hatha yoga asana practice also provides other exercises for the eyes such as eye circle movements which also increase circulation to and purify the eyes.
When the eyes do not blink, the eyes tear, and are thus cleansed, washed and stimulated. They thus appear brighter and clear. Tratak stimulates the activation of the ajna chakra. Trataka helps focus and calm the nervous system and mind. It aids in concentration and will power, thus expediting dharana siddhi (the entering into the more subtle awareness of antaranga yoga). Trataka not only cleanses the eyes but rather removes the coverings of the third eye (gnosis). Always spend a minute or two cupping the eyes with the palms daily especially after trataka.
