Traataka

PREPARATIONS

  1. Get candles, candle stand and match box.
  2. Wash your eyes with cool and clean water (with eye cup if available) before starting the practice for good result.
  3. When you practice in a group, sit around the candle stand, making a circle at sufficient distance from the candle stand (1.5 to 2 meters). The maximum number of participants in a group around could be about ten. Keep the candle at the same level as the eyes.
  4. Arrange a few chairs for those who are not able to sit on the ground.

INSTRUCTIONS

  1. Sit in any comfortable meditative posture, if necessary you may sit in a chair.
  2. Remove your glasses and wrist watches.
  3. Keep your spine, neck and head in a line. Collapse your shoulders.
  4. Close the eyes and adopt Namaskaara Mudraa.
  5. Maintain a smile on your face throughout the practice.
  6. Calm down your mind. Observe your body and breath.
  7. Begin the session by chanting the verse from the Upanishads praying for the welfare of the teacher and the student.

Preparatory Eye Exercises – Up and Down or Vertical Movements

  1. Open your eyes with a few blinks.
  2. Gently move your eyeballs up-down, up-down, up-down, continue another seven rounds (counting mentally). Move your eyeballs smoothly and continuously. Try to avoid jerky movements and keep your head steady, practice at your own pace. Practice palming.

Preparatory Eye Exercises – Right and left or horizontal movement of eyeballs.

  1. Gently open your eyes with a few blinks.
  2. Gently move your eyeballs right-left, right-left,right-left; continue seven more rounds. Move your eyeballs smoothly and continuously. Try to avoid jerky movements and keep your head steady, practice at your own pace.
  3. After completing ten rounds gently stop the practice and close your eyes.
  4. Rub your palms against each other, form a cup of your palms and cover your eyes.
  5. Practice simple palming. Do not touch the eyelids with your palms directly. Relax your eye muscles completely. Relax for a while.
  6. Feel the warmth and darkness in your eyes. Make sure that your eyes and totally in dark.
  7. After sufficient relaxation, gently drop your hands down.
  8. Feel the cool sensation around the eyeballs. Relax for a few seconds. Do not open your eyes immediately.

Preparatory Eye Exercises – Diagonal movement of eyeballs (two directions)

  1. Open your eyes with a few blinks.
  2. Gently move your eyeballs to extreme right-up, extreme left-down, right-up, left-down, right-up, left-down; continue another seven rounds. As you move the eyeballs smoothly and continuously to extreme right-up and extreme left-down positions, try to avoid jerky movements and keep your head steady, practice at your own pace.
  3. After completing ten rounds gently stop the practice and close your eyes.
  4. Rub your palms against each other, form a cup of your palms and cover your eyes.
  5. Give press and release palming. As you inhale deeply, press the palms around the eyes. As you exhale completely, release the pressure, continue four more rounds, and count mentally. Do not press the eyeballs with your palms directly. Relax your eye muscles completely.
  6. After completing five rounds, gently drop your hands down.
  7. Feel the cool sensation around the eyeballs. Relax for a few seconds. Do not open your eyes immediately.

Preparatory Eye Exercises – Diagonal movement in the opposite direction

Rotational movement of the eyeballs – Clockwise and anti-clockwise clockwise movement

  1. Now, let us proceed to rotational movement of the eyeballs.
  2. Open your eyes with a few blinks
  3. Gently move your eyeballs to the left, up, right, down; left, up, right, down; left, up, right, down, continue another seven rounds; count mentally. Move eyeballs clockwise, smoothly and continuously, according to your own pace. Try to avoid jerky, sudden movements and keep the head stready.
  4. After completing ten rounds gently stop the practice and close your eyes.
  5. Rub your palms against each other, form a cup of your palms and cover your eyes.
  6. Here give constant pressure palming. Press constantly around the eyeballs with your palms. Inhale deeply and exhale completely. Do not press on the eyeballs. Relax your eye muscles completely.
  7. After completing five rounds of deep slow breathing, gently drop your hands down.
  8. Feel the cool sensation around the eyeballs. Relax for a few seconds. Do not open your eyes immediately.

Anti-Clock wise movement

  1. Now, proceed to anti-clockwise rotation of the eyeballs.
  2. Open your eyes with a few blinks.
  3. Gently move your eyeballs in anti-clockwise direction – right, up; left, down; right,up; left,down; right,up,left,down; continue to move your eyeball smoothly and continuously at your own pace anti-clockwise. Try to avoid jerky sudden movements and keep your head steady.
  4. After completing ten rounds gently stop the practice and close your eyes.
  5. Rub your palms against each other, form a cup of your palms and cover your eyes.
  6. Give constant pressure palming.
  7. If you feel like changing your position, you may do so. Take rest for some times before you start Jyoti Traataka.