I-AIM Health Care Centre

Institute of Ayurveda & Integrative Medicine

# 74/2, Jarakabande kaval, Yelahanka, Bangalore 560106
Name-Mrs. Kaberi Das
MR No-14305
Trataka
Start- 3 'Om' Kar

yogena chittasya, padena vachanmalam sharirasya cha vaidyakena

yo'pakarot tam pravaram muninan patanjalim pranjalir anato'smi ||

OM SHANTHI SHANTHI SHANTHIHI.

Start with eye exercise each for 8-10 times: do palming after each excercise.

1) Up & down
2) right & left
3) left & right
4) right up left down
5) left up right down
6) Rotation clockwise
7) anticlockwise
8) fast blinking
9) nasikagra dhristi
10) bhrumadhya dhristi
11) tight contracting & wide opening of eyes.
Now prepare for the practice of trataka..
chant shloka...
Om Asato Maa Sad-Gamaya |
Tamaso Maa Jyotir-Gamaya |
Mrtyor-Maa Amrtam Gamaya |
Om Shaantih Shaantih Shaantih ||

Procedure
Sit in any comfortable posture on a mat.
Make the room dark and free from cross ventilation.
A candle is placed on a Trataka Stand and the height of the stand is
adjusted so that the wick
of the flame is at horizontal eye level.
Stage 1: Focusing
After lighting the candle, slowly open your eyes & look at the floor in
front of you.
Slowly move your vision to the shadow of the candle stand.
Look at the base of the candle stand,middle part & upper part of the
stand.
Look at the base of the candle, middle part & upper part of the
candle.
Now slowly start gaizing at the candle flame.
Do not blink your eyes, use your will power.
Let the tears go off, try not to blink your eyes..
now slowly close your eyes in reverse order.
Go for simple palming for 3 times.

Stage 2: Intence Focusing

slowly open your eyes & look at the floor in front of you.
Slowly move your vision to the shadow of the candle stand.
Look at the base of the candle stand,middle part & upper part of the
stand.
Look at the base of the candle, middle part & upper part of the
candle.
Look at the wick of candle, tip of the wick.
Now slowly start gaizing at the candle flame.
Collect all information about the flame, the shape of the flame,
colour, aura arround the flame, movement of the flame.
Keep on concentrating....
Do not blink your eyes, use your will power.
Let the tears wash out all the impurities, try not to blink your eyes..
now slowly close your eyes in reverse order.
Go for constent pressure palming for 3 times.

Stage 3: De Focusing
slowly open your eyes & look at the floor in front of you.
Slowly move your vision to the shadow of the candle stand.
Look at the base of the candle stand,middle part & upper part of the
stand.
Look at the base of the candle, middle part & upper part of the
candle.
Look at the wick of candle, tip of the wick.
Now slowly start gaizing at the candle flame.Do not blink your eyes
Now start moveing your awareness outwards.
Keep on gazing at the candle flame & be aware of the room which
you are sitting, be aware of the things inside the room.
Widden your awareness..
be aware of the things outside the room.
Slowly bring your awareness inside.
Be aware of the flame..
now slowly close your eyes in reverse order.
Go for press & release palming for 3 times.

Abserve the changes after practicing trataka.. end the

session be chanting shanthi mantra.

Om Sarve Bhavantu Sukhinah

Sarve Santu Nir-Aamayaah |
Sarve Bhadraanni Pashyantu
Maa Kashcid-Duhkha-Bhaag-Bhavet |

Om Shaantih Shaantih Shaantih ||

go for palming
open your eyes & look at your palms.
Thank you

Dr. Rashmi MD BNYS

Yoga & Naturopathy Consultant
IHC, FRLHT,
Bangalore 560106
Email: dr.rashmi@frlht.org
Mob: 7406801466