I have been practicing Jyoti Trataka for some time now, and here are the observations and experiences.
I followed following procedure for Jyoti Trataka
1) Preparatory exercises
a) Wash eyes
b) One round of Kapalbhati
c) Simple eye exercises:
-up down movement
-right and left movements
-right up and left down, left up and right down movements
-clockwise and anticlockwise movements
2) Dharana
a) Focus at the middle of flameI followed following procedure for Jyoti Trataka
1) Preparatory exercises
a) Wash eyes
b) One round of Kapalbhati
c) Simple eye exercises:
-up down movement
-right and left movements
-right up and left down, left up and right down movements
-clockwise and anticlockwise movements
2) Dharana
b) Intensive focus - focus at the tip of back thread of candle
3) Dyana
a) Effortless expansion of vision
4) Silence
I used simple, press and release, and constant pressure palming after each of the above sub-steps.
Starting up experience:
I started up with Padmasana posture, no of counts in each step was as low as 20. eyes were getting tired in in count of 20 in preparatory exercises. At Dharana and Dhyana was going for approximately 20 breaths. It was difficult to keep gazing at flame and making it effortless was more difficult.
Experience after 3 months:
After some time, no of counts in each step increased with practice and I used to keep gazing the flame until tears start appearing. Then I tried to slow down the breath consciously, for few days. however I observed a conflict in counting breaths and slowing down the breath. Mind was trying to run count faster so the breath while I was trying to slow down the breath. I also felt that mind was constantly on work while counting, so reaching silence was difficult. So I stopped counting the breaths not only in Trataka but also in any of the Asana or Pranayama. I also moved from Padmasana to Vajrasana slowly.
Challenges:
It becomes easy with practice and mind starts wandering. Key is to bring back the mind to a single thought effortlessly and dwell into silence. As I had stopped counting the breaths, now I don't know how long I am in each step, so I am trying with a stop watch, however a video recording seems to be better option, I will try it soon.
Yesterday evening I was on a Ice Cream joint with a friend. I needed to read the menu printed on wall and order, I found it difficult to read, as I was there without my spectacles. however I blinked my eyes few times and tried to read again effortlessly. I observed that I was able to read:-). I was so happy that I read menu loud to friend :-)
3) Dyana
a) Effortless expansion of vision
4) Silence
I used simple, press and release, and constant pressure palming after each of the above sub-steps.
Starting up experience:
I started up with Padmasana posture, no of counts in each step was as low as 20. eyes were getting tired in in count of 20 in preparatory exercises. At Dharana and Dhyana was going for approximately 20 breaths. It was difficult to keep gazing at flame and making it effortless was more difficult.
Experience after 3 months:
After some time, no of counts in each step increased with practice and I used to keep gazing the flame until tears start appearing. Then I tried to slow down the breath consciously, for few days. however I observed a conflict in counting breaths and slowing down the breath. Mind was trying to run count faster so the breath while I was trying to slow down the breath. I also felt that mind was constantly on work while counting, so reaching silence was difficult. So I stopped counting the breaths not only in Trataka but also in any of the Asana or Pranayama. I also moved from Padmasana to Vajrasana slowly.
Challenges:
It becomes easy with practice and mind starts wandering. Key is to bring back the mind to a single thought effortlessly and dwell into silence. As I had stopped counting the breaths, now I don't know how long I am in each step, so I am trying with a stop watch, however a video recording seems to be better option, I will try it soon.
Yesterday evening I was on a Ice Cream joint with a friend. I needed to read the menu printed on wall and order, I found it difficult to read, as I was there without my spectacles. however I blinked my eyes few times and tried to read again effortlessly. I observed that I was able to read:-). I was so happy that I read menu loud to friend :-)
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