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Dharma, Samrāṭ, Satguru, Svāmī, Mādhavānandajī, Bhagavān, Kī Jai. Today we are going to practice Trāṭak. Trāṭak is one of the six kriyās of Haṭha Yoga. Trāṭak means concentration on one point; the best is on the flame. It is very good for those who have sleeping problems. Before going to sleep, if you practice Trāṭak, it will help you very much. Also, for better concentration, children above ten years can practice Trāṭak. Furthermore, to release the whole day’s stress, the best is to practice Trāṭak before going to sleep, with a candle flame—but do not forget to blow out the flame when you go to sleep. Trāṭak is mostly done in a meditation posture. So, please adopt a comfortable seat. If you have your Guru Mantra, then repeat your Guru Mantra with your Sumeru Mālā or your real mālā. The candle is already lit. Close your eyes, and we will chant Aum three times. Deep inhale. Aum. Relax your body. Withdraw yourself from the external world. Be aware of your being here in this hall, where you are sitting now. Your eyes are closed. You are repeating your Guru Mantra and relaxing the whole body. From the toes to the top of the head and from the top of the head to the toes, relax the whole body. Feel and relax your breath. You know that you are inhaling, and you know that you are exhaling. Relax. In front of you is a burning candle. When I instruct you to open your eyes, you will look at the flame. The flame has three different lights. Down where it is weak, it is a little smoky, dark. The middle point of the flame is very bright. Above is again a little grey. You will gaze on the middle point of the flame, or the tip of the middle flame, and you will not close your eyes without my instructions. There should be no movements during the Trāṭaka practice, especially when the eyes are open. Now, slowly, gently open your eyes and look at the flame. Do not move your eyelids; just become one with the flame. The flame is concentrated exactly in both of your eyes. Maintain a very natural breath, relax, and become one with the flame. Now, close your eyes gently. Concentrate at the center of the eyebrows, in the cidākāśa, the inner flame. You see the inner flame. Just observe; do not try to hold it. If you do not see any flame or any light, it does not matter. Just gaze into the inner space, at the center of your brows. Keep on repeating your mantra with a relaxed mind and a relaxed body, and feel the peace, the inner peace. Become one with thyself. Second round: slowly open your eyes and look at the flame. This flame has three different colors. At the bottom, you see the weak and little dark. Above, in the middle, is a very pure, bright light. You gaze on the tip of that brightest point of the light. And the third one is above, on the tip of the flame; it is a little bit gray or smoky. These are the three guṇas. Down, Rajas Guṇa, the fire. In the middle, Sattva Guṇa. On the top is Tamas Guṇa. Become one with the flame. Take the flame into your inner vision. Gently close your eyes and gaze on the flame which you see at the center of thy brow. You may see sometimes only the colored curtains, like stars or the waves of the lights, or you see the inner flame. Observe the color of the inner flame, the form of the inner flame, and the distance of the inner flame. Keep your body relaxed, repeat your mantra, be one with thyself, and feel the motionlessness of the body. Again, mentally prepare for the third and the last round. It is the final, the last round. This time, prepare yourself and try to take the whole picture of the flame within your cidākāśa. Gently open your eyes and look at the tip of the brightest part of the flame. Observe the flame. If tears come, let them come. Do not close your eyes, do not move your eyelids; become one with the flame, a beautiful tiny flame, and say mentally, "Tamaso Mā Jyotir Gamaya," slowly, gently, with the flame. Close your eyes. See the beautiful inner flame, its form, its distance, and its different colors. Deep inhale, three times, Om. Do not move your body, do not open your eyes; be with the inner light. Tamaso mā jyotir gamaya. Lead us from the darkness to the light. Inhale, Nāham Karatā. Naḥam Karatā Karatā. Fold your palms, rub your palms, and place the hands on the face. In your palms, open your eyes and slowly move the hands away. And with folded hands, greet the light with the mantra: Tamaso mā jyotir gamaya. Now, slowly, like this, from about ten centimeters above the candle, you blow off the flame like this. Very good. Thank you. So today’s practice is finished, and I wish you all the best. Remain there where you are; do not move your candles, let them become.