Example Guided Meditation
Stage 1 Light a candle, three to four feet apart. Sit in front of it. The flame should be at the level of the eyes so that it can be seen straight without being uncomfortable. Begin with slow and deep breathing. While breathing in this manner, keep a steady gaze at the flame. Keep the spine erect. Keep your gaze fixed at the flame without being distracted with the outer disturbances or thoughts. If thoughts arise, simply ignore them; do not struggle to remove them. It is important to be wakeful and vigilant.
Stage 2 Imagine the flame is entering your body through your eyes and illuminating your inner being. At this stage, it is good to let the eyes close with ease. Now, try to imagine the same flame with closed eyes as you were seeing it with open eyes. If you are able to practice tratak without blinking your eye, it will be easy for you to see the flame with closed eyes.
The Bihar School of Yoga, Munger has published several books on meditation that give detailed instructions for practising Trataka. The Dharana Darshana by Swami Niranjananda Saraswati has an entire chapter devoted to the practice.
Read more about this topic: Trataka
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