Still point meditation or Trataka in Sanskrit means to look or to gaze at an external object often a candle flame or the point (bindu) at the centre of a Shri Yantra.
Fixing your gaze upon something and concentrating on this single point is a form of meditation and can help to develop concentration, increase memory, strengthen the eyes, and calm the mind.
Personally have found this type of mediation helpful when I’m struggling to be still, feel fidgety and unsettled. It helps if I give my mind something tangible to focus on, eventually my mind will settle and I feel more present, aware and peaceful.
How to perform trataka using a candle….
1. Find yourself a candle preferably one that doesn’t omit any toxic fumes (Self care company candles smell lovely and are great for the environment www.selfcarecompany.com) place this either on the floor or on a table a couple of feet in front of you.
2. Next make sure you’re sat comfortably, we can’t all sit in Lotus pose (this includes myself) so if sitting on the floor is not comfortable then try padding yourself up with cushions or failing that sit on a chair. The main thing here is that you’re supported with good posture, spine is upright and the arms and shoulders are relaxed. You want to be able to sit in meditation without any distractions coming up so it’s important that you’re settled.
3. Now that you’re seated comfortably allow your body to relax, take a few deep breaths sigh a little, then close your eyes and watch your inhales and exhales as they come and go. When your breath has settled down and you feel relaxed and more present open your eyes and begin to gaze at your candle flame. Try not to get involved with any thoughts or other objects around you, keep your gaze steady and on the flame without blinking for as long as possible.
4. Continue gazing until you feel your eyes water once this happens you can close them. With the eyes closed visualize the flame at the point between the eyebrows at the centre of the forehead also known as Ajna Chakra or third eye centre. Keep this image in your mind for as long as possible then when ready bring your awareness back to the breath watching every inhale and exhale as it comes and goes for around 10 breaths.
5. Now open your eyes leaning forward to blow out your candle flame, either repeating a mantra or letting go of any emotions or mental tensions as you extinguish the flame.
