The most difficult part of this technique is the creation and visualization of the inner-image and then maintaining it for a prolonged period of time at the eyebrow centre. The following is a method which may be useful as an aid in creating the inner-image.
Close your eyes. Imagine you are doing outer trataka. See a mental picture of the whole candle, the flame and even the desk or stool on which it is placed. If necessary you can even visualize a mental picture of yourself sitting in front of the candle.
When you have a reasonably clear visualization, slowly reduce the field of the picture by gradually moving towards the flame. Continue until you can only see the candle and the flame. This is a suitable inner-image for antar trataka.
Note: Many people find that this is an easier method of creating the object of awareness in inner trataka. Of course you can use the same procedure for any other object that you care to choose, especially if you have previously practised outer trataka over a period of weeks. Once you can easily visualize the inner-image you must be able to hold it at the eyebrow centre. This takes some practice but ability slowly develops if you persevere over a few days and weeks.
Try to practise for at least half an hour if not
The benefits are as enumerated for trataka stage 1, though far more accentuated1.
Under normal waking conditions of life we are subjected to a continuous stream of sensory data from the outside world. Added to this are the multitudes of thoughts that arise from our subconscious mind, many in response to negative emotions and reactions to inner and external events. Because of this, the enormous power and potential of the mind is not utilized. Instead the mind operates at a very low level compared to its fullest potential. Its energy is dissipated in all directions. Trataka cuts off this continual bombardment of the mind by centering the attention or field of awareness at one point. In this way, we are able to become aware of the potential of the mind, for it spontaneously shows itself under these ideal conditions of concentration. Furthermore, trataka is a method of consolidating the power of the mind, so that it can be directed towards some useful end, whether material, mental or spiritual.
Incorporation into Trataka – stage 2
The method that we have just described can also be easily and effectively combined with trataka stage 2. In fact, those who wish can gain great benefit from this combination, especially those who have difficulty in creating a clear inner-image. In particular the process of ‘looking into’ described in step 4 can be adapted for use in outer trataka. We leave the reader to choose his or her own system of combination.