Tratak is a concentration exercise that can help develop skills for deeper meditation. When practiced it will help in quietening the mind thus bringing a gradual relaxation to the body. You can begin to understand how the mind works. From where you watch you can sense thoughts arising. You are in a different place from them. You can reflect on how you can be peaceful and relaxed and watch these thoughts build and then you can ask them to pass and return to your quiet mind in your concentration exercise.

Tratak can be practiced by candle gazing. Light a candle in subdued light or darkness and sit comfortably with the flame about 3-4 ft from you preferably at eye level. Gaze at the candle with soft eyes, try not to stare. Concentrate on the flame, its colours, shape and movement. Become completely absorbed in this task. Continue for 5-10 minutes, then lay down in Shavasana to relax for twenty minutes or so.

The above is the easier technique. Another method is to gaze on the flame for a minute and then, closing the eyes, try to visualize the candle flame burning in the mind's eye. At first you may see a glowing dot in the mind. Patiently repeat taking a 10 second snapshot as you regaze. Slowly you may find you can build the image and hold it in the minds eye. The practice is to prolong that held time. The OM symbol can be used as can other symbols called mandala. Technique is the same. Relaxing laying down for twenty minutes to close.