"Techniques for Autonomy"

Concentration on a single point

The point of departure of yoga meditation is concentration on a single object; whether this is a physical object, or a thought, or God makes no difference. This determined and continuous concentration, called EKAGRATA, is obtained by integrating the psycho mental flux. This is precisely the definition of yoga technique: yoga cittavrtti-nirodhah. The immediate result of EKAGRATA, is prompt and lucid censorship of all the distractions and automatisms that dominate-or, properly speaking, compose profane consciousness. Completely at the mercy of associations, man passes his days allowing himself to be swept hither and thither by an infinity of disparate moments that are, as it were, external to himself. The senses or the subconscious continually introduce into consciousness objects that dominate and change it, according to their form and intensity. Associations disperse consciousness, passions do it violence, the "thirst for life" betrays it by projecting it outward. Even in his intellectual efforts, man is passive, for the fate of secular thoughts (controlled not by EKAGRATA but only by fluctuating moments of concentration, KSIPTAVIKSIPTA) is to be thought by objects. Under the appearance of thought, there is really an indefinite and disordered flickering, fed by sensations, words and memory.

The first duty of the yogin is to think- that is, not to let himself think. This is why yoga practice begins with EKAGRATA which dams the mental stream and thus constitutes 'psychic mass', a solid and unified continuum.The process of EKAGRATA tends to control the two generators of mental fluidity: sense activity and the activity of the subconscious. Control is the ability to intervene, at will and directly, in the functioning of these two sources of mental whirlwinds. A yogin can obtain discontinuity of consciousness at will; in other words, he can, at any time and any place, bring about concentration of his attention on a single point and become insensible to any other sensory or mnemonic stimulus.
Through EKAGRATA one gains a genuine will-that is the power freely to regulate an important sector of bio mental activity. EKAGRATA can only be obtained through the practice of numerous exercises and techniques in which physiology plays a role of primary importance.

The highest concentration is SAMADHI. To attain this level several ANGAS (members), categories of physiological practices and spiritual exercises must be learned.

The sage Patanjali describes these as:
1. Restraints
2. Disciplines
3. Bodily attitudes and postures
4. Rhythm of respiration
5. Emancipation of sensory activity from the domination of exterior objects
6. Concentration
7. Yogic meditation
8. Samadhi.

Each practice has a definite purpose."

QUOTED FROM" YOGA IMMORTALITY AND FREEDOM" MIRCEA ELIADE

TRATAK
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.