The meditation for today is called 'trataka', meaning 'meditation of the gaze'.
To do this meditation, choose a small, simple object, the whole of which you can see without shifting your gaze. It should form a high contrast against the background. A candle flame in a dark room is most commonly used, but it could be a dark leaf placed on a white piece of paper, or a white egg on a dark tablecloth, or the silhouette of an ornament on your windowsill, or whatever you prefer. Place the object a few feet in front of you, in a position where you can look at it without strain.
Sitting comfortably, breathe deeply and look intently at your object until your eyes feel tired and watery. Shut your eyes (you can cup your hands over them if you find it soothing), and gaze at the 'after-image', ie the residual outline of the object you were just looking at. Once that fades, and your eyes feel rested, reopen them and look at your object again. Repeat.
You can do this exercise for two minutes, or a certain number of cycles, or as long as you like. As usual, if you notice your mind wandering, don't worry; simply return your attention to the gaze. At the end, close your eyes for a few moments, take some deep breaths, and have a stretch. It's nice to wash your eyes with cool water afterwards.
The purpose of this form of meditation is to encourage focus, concentration and stillness in the mind. Don't feel concerned if you get distracted or notice your attention wandering; this meditation is a way of training your mental control, so it will get easier with practice.
Healthy Life Challenge - Meditation Week Day 3
The meditation for today is called 'trataka', meaning 'meditation of the gaze'.
To do this meditation, choose a small, simple object, the whole of which you can see without shifting your gaze. It should form a high contrast against the background. A candle flame in a dark room is most commonly used, but it could be a dark leaf placed on a white piece of paper, or a white egg on a dark tablecloth, or the silhouette of an ornament on your windowsill, or whatever you prefer. Place the object a few feet in front of you, in a position where you can look at it without strain.
Sitting comfortably, breathe deeply and look intently at your object until your eyes feel tired and watery. Shut your eyes (you can cup your hands over them if you find it soothing), and gaze at the 'after-image', ie the residual outline of the object you were just looking at. Once that fades, and your eyes feel rested, reopen them and look at your object again. Repeat.
You can do this exercise for two minutes, or a certain number of cycles, or as long as you like. As usual, if you notice your mind wandering, don't worry; simply return your attention to the gaze. At the end, close your eyes for a few moments, take some deep breaths, and have a stretch. It's nice to wash your eyes with cool water afterwards.
The purpose of this form of meditation is to encourage focus, concentration and stillness in the mind. Don't feel concerned if you get distracted or notice your attention wandering; this meditation is a way of training your mental control, so it will get easier with practice.
Please let us know how you find this exercise!