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Posted by Anshu Gupta on February 12, 2008

The technique of tratak remains much the same, whatever the target of you gaze is, though naturally you will have to adapt it slightly when meditating outdoors.

  1. Place the object at eye level, three feet (90 cm) away from you.
  2. First regulate your breathing, then start to gaze at the object without blinking.
  3. Don’t stare or gaze vacantly – just look steadily without straining.
  4. After about a minute, close your eyes, and keep your inner gaze steady, visualize the object.
  5. When the after-image vanishes, open your eyes and repeat.

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