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Meditation for Improving Concentration
Concentration Meditation Technique - Trataka
Yoga Meditation Method to Build Concentration
Trataka Meditation Technique to Improve Concentration:
I have mentioned this timeless meditation technique briefly in several articles on Mastery of Meditation before, but now I would like to provide all the details regarding it, in order to help you learn and master it.
This meditation method is called Trataka or candle flame gazing, and it was introduced in the following 2 articles: Brain Development & Enlightenment Series Part 1: Awaken the Senses and Yoga Meditation Techniques - The Top 3. It is now the eight guided meditation of our Free Online Guided Meditation Techniques Book.
Although Trataka is famous for being a meditation to build concentration, it has a solid list of other great benefits as well, which I will detail below. This meditation technique comes from the school of Yoga, and has been widely embraced due to it’s simplicity and effectiveness.
Tools for Trataka - Concentration Meditation Technique:
- Candle, candle holder and lighter/matches.
Benefits of Trataka - Concentration Meditation Technique:
Primary Benefits:
- Terrific for building and improving concentration.
- Builds mental fortitude, mental focus and willpower.
- Calms the mind and bestows inner peace and silence.
- Stimulates and activates the Third Eye Chakra (Ajna Chakra) to bestow wisdom, intuition and psychic powers.
- Helps penetrate the veil of duality and see the non-dual nature of Reality.
Secondary Benefits:
- Improves the visual system.
Cautions for Trataka - Meditation for Concentration:
- Be careful not to strain the eyes excessively when practicing this method.
Instructions for Practicing Trataka - Meditation for Concentration:
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Sit up in any comfortable relaxed position, preferably with the spine straight. You may also sit on a chair to practice this meditation.
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To practice this meditation your must hold absolutely still.
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Place your hands in Gyan Mudra. Such that the thumb tips and index finger are meeting, while the other three fingers are extended. Rest your wrists gently on your knees with the palms facing slightly upward. Gyan mudra will help you with your concentration.
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Make sure the room is darkened and there is no breeze of any kind.
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Light the candle and ensure that it is about 3 feet away from you and at eye level. You may need to use a long candle holder to accomplish this.
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Begin to gaze, without blinking, steadily at the candle flame for as long as comfortable.
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Once the eyes tire or start to tear up, close them and then position the afterimage of the flame between the eyebrows at the center of the forehead (the physical trigger point of the Third Eye Chakra).
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Focus on this afterimage, trying to keep it steadily fixed in the region of the Third Eye Chakra described above. Your level of concentration will determine the clarity of the afterimage. If the image wavers, moves or looses clarity, just reapply your concentration and restore the position.
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Once the image fades out completely, open your eyes and begin again focusing on the candle flame.
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Continue this cycle for 5-10 minutes.
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As your capacity to concentrate and meditate grows, increase the time by increments of 5 minutes till you reach 20 minutes. You may do this meditation even longer if you like. It is not uncommon to practice this technique for up to 1 hour, by those who are passionate about building concentration and mental focus.
Meditation tips for Trataka - Meditation for Concentration:
- Try to get a decent size flame (make sure the wick is of good length). It will help prolong the afterimage and make it easier to practice the concentration portion of the meditation.
- Don’t strain the eyes during the gazing period. Over time your eyes will adjust and allow you to concentrate on the flame for longer periods of time.
Tools for Greatness & Enlightenment: 
on January 17th, 2008 at 9:41 pm
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. His extensive blog, Free Kundalini Yoga Videos & Poses, offers the popular Free Online Guided Meditation Techniques E-Book. Also learn about concentration meditation by reading, Best Concentration Meditation Technique. […]
on March 2nd, 2008 at 1:55 am
[…] Anmol Mehta presents Meditation for Improving Concentration posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, “Excellent time tested meditation technique for building concentration, focus and mental fortitude.” […]
on March 2nd, 2008 at 11:07 am
[…] Anmol Mehta presents Meditation for Improving Concentration, saying, “Excellent time tested meditation technique for building concentration, focus and mental fortitude.” […]
on March 4th, 2008 at 1:48 am
[…] Anmol Mehta presents Meditation for Improving Concentration posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, “Excellent time tested meditation technique for building concentration, focus and mental fortitude.” […]
on April 15th, 2008 at 8:50 pm
Is this meditation recommended for people who have eye problems? For instance, I have myopia(nearsightedness) and wanted to know whether the exercise is OK for me.
on April 21st, 2008 at 12:05 pm
Unfortunately Trataka is not recommended for those with myopia. To build concentration I suggest the following meditation instead…
Zen Meditation Technique (Concentration on Breath Meditation)
All Good Wishes,
Anmol
on May 22nd, 2008 at 4:14 pm
Do you have an exercise that helps nearsightedness or better vision in general?
I’d also like to say thank you for a very helpful web site! It’s amazing how much information and how many suggestions you freely give out! To me it’s a good example of ABUNDANCE! Thank you! I just need to practise more…
Thank you, Cecilie
on May 23rd, 2008 at 5:43 pm
I was about to write your Yoga for Eyes article today, but was inspired by an enlightenment episode that took place during my morning meditation. So wrote about that while it was still fresh in my mind.
Will put together the Yoga for Eyes article next week, be on the lookout for that then.
Cheers,
Anmol
on May 1st, 2009 at 10:40 pm
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. His extensive blog, Free Kundalini Yoga Videos & Poses, offers the popular Free Online Guided Meditation Techniques E-Book. Also learn about concentration meditation by reading, Best Concentration Meditation Technique. […]
on May 7th, 2009 at 4:34 pm
[…] If you are interested in developing your power of concentration, then the yogic technique of Trataka will be excellent for you. Here are the details for that meditation: Concentration Meditation Technique - Trataka. […]
on May 26th, 2009 at 11:17 pm
can i do trataka meditation with my spectacles on.. i have myopia with astigmatism power -2.25 D…. i am very impressed with the trataka technique.. i don’t want to do the other technique (zen meditation , breathing technique)u recommended
on May 28th, 2009 at 2:53 am
hello anmol,i have heard that trataka could also be practised on one’s own mirror image,moon and the sun.could you plz give me your opinion about this
on June 5th, 2009 at 11:12 pm
[…] Anmol Mehta is a Yoga Teacher & Zen Expert. His extensive blog, Free Kundalini Yoga Videos & Poses, offers the popular Free Online Guided Meditation Techniques E-Book. Also learn about concentration meditation by reading, Best Concentration Meditation Technique. […]
on June 28th, 2009 at 8:15 pm
Great article. Has anyone tried any supplements or products. I heard about this thing called focus fast but i have yet to try it. here is the website for anyone that can offer some info:
http://www.focusfast.com