Tratakam is a Sanskrit word which means "to look" or "to gaze." As such, this meditation technique involves starting at a single point of focus. This is typically the flame of a candle, but other objects that may be used include a dot on the wall, an object of worship, a deity, flower, mountain, rising sun or moon.
You can also use the Adi Shakti symbol as the tratakam object. The geometry and dimensions are very specific. As you look at it you will often feel you project forward and upward as the dimensions of the picture impact your mind and open you to the qualities of the ether.
Meditating on this symbol "releases you from the limitations in the concept and experience of the self. It opens the higher chakras and it gives you equanimity and courage. It is healing and can cure many physical and mental difficulties." -Yogi Bhajan
Posture: Sit in easy pose with a straight spine. Apply neck lock. Place the Adi Shakti symbol directly in front at a distance of about 7 feet. Focus through the center of the symbol on to Infinity. The lighting must be bright enough to allow easy vision and dim enough to minimize distractions. Candle light is fine if it is strong enough and placed toward the sides of the picture.
Focus: Open the eyes wide. Then close the lower lids upward and the top lids downward about l/4th of the way to make "snake-eyes." Keep the eyes fixed without blinking. Breathe in slow, deep meditative cycles.
Mantra: The ideal inner mantra for this symbol is Wahe Guru. The symbol can be black on white, or more ideally blue on an orange background.
Time: Continue the meditation 11- 31minutes. Then inhale, close the eyes and relax.
The Adi Shakti symbol was used for over 10,000 years before it was adopted and popularized by the Gurus of the Sikh tradition. It is a universal symbol that projects your mind into a state of expanded knowledge and ecstasy.
In some of the earliest spiritual traditions, a woman would stand on a hill dressed all in white with her arms raised upward in two 60 degree arcs. Her arms, head and spine formed the Adi Shakti symbol. They would meditate on that form and on the sacredness of the primal creative force of the Universe.
Guru Gobind Singh re-created the symbol by laying swords together: a curved sword on each side, a straight sword in the center, and a round circle called a chakra in the middle. The sword represents right judgment, good discrimination and the ability to discern the real from the unreal. As a complete symbol, the central sword is the individual awareness and Kundalini energy. The circle is the Infinite and the inner wholeness that is our nature. The two curved swords are the boundaries of birth and death, and the protection given by right thought in the higher mind. All together they grant Grace and Dignity under the challenges of life.
This meditation can be found in Guru Yoga and The Technology of the Tratakum, available through KRI.
© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.