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Trāṭak is best done before going to sleep. The best method is to use a ghee lamp. You put butter (ghee) inside and make a wick from pure cotton. I saw how to make it in the last seminar, so I can show you again. We have it ready. Take a small amount of pure cotton. Roll it from one side like a thread, then from the other side, so it becomes like a mustache. Then hold it together on your fingers, roll it in one direction, bring the ends together, and roll it back. It becomes a nice string with a slightly wider base. That is the best wick. You put it in your dīpak like this and add melted butter. It becomes like this, weak, and then you concentrate on it. This is healthy and environmentally friendly. Most candles are prepared chemically with petroleum, which is not good for our health. This is literally how you prepare it. This dīpak is available to buy anywhere, or you can use any metal pot. Glass and ceramic may break, but fireproof glass is okay. We do this trāṭak in the evening because it is dark, providing more clarity of the flame. Windows should be closed so the flame is not moving; there should be no draft and no air conditioning in the room, as the air conditioning makes the flame unsteady. Before you go to sleep, be sure to blow it out like this or place it in a safe place until the butter burns out. Do not overdo it, and practice with a relaxed mind. It is very powerful and wonderful. For children who are 8, 9, 10, or even 5 years old—if you have a child aged 8-10 who wets the bed at night—this is like a miracle. Give them one day of trāṭak before going to sleep, and the problem is forever finished. Only one day: evening and morning. By morning, the bed will be dry. You should be able to sit comfortably and peacefully. Do not move, because if you move, you disturb others. If you move, you may disturb another’s candle, causing it to fall and wax to spill on the ground. Therefore, please sit comfortably. The distance to the flame should be the length of your extended arm when you sit straight. For normal, healthy eyes, this arm’s length is the distance. Those who need glasses should place the flame at a distance where they can see it sharply and clearly. Let the flame be at the height of the anāhata (heart center), so your gaze falls nicely. You don’t look down or up. Put off the lights after lighting your candle. Please close your eyes. Sit straight and comfortable. Relax your body, use your mālā, repeat your mantra. From this moment, no one is allowed to stand up or walk in or out. Close your eyes and breathe in and out three times. Chant Oṃ with me three times. Eyes are closed. The body is relaxed and upright. Take a deep inhale. Relax the whole body. Feel and relax the whole body. Your body is comfortable, relaxed, and motionless. Feel your breath, natural and normal. Know that you are inhaling and exhaling. Feel the breath flowing in and out. Know that we are going to practice trāṭak. In front of you burns a beautiful lamp, a ghee lamp or a candle. No movements. Your movement disturbs others’ views and visions during trāṭak practice. Please, do not move. When I instruct you to open your eyes, slightly open them and just look at the candle flame. Do not move the eyeballs. You see the flame in front of you; it has three colors. At the bottom, where the wick is, it is dark, a gray color. Above that is a very bright, clear color. At the top is a slightly smoky color. Gaze at the tip of the middle flame. Your eyes may burn a little, or tears may flow. It does not matter; it is a cleansing of the eyes. Just keep gazing at the flame. Do not breathe toward the flame, or it will become unsteady. Concentrate on the tip of the flame; become one with the flame. Now, slowly close your eyes and visualize the same flame in the Chidākāśa near your brow center. In your inner space, concentrate on the inner flame—its color, form, and the distance at which you see it inside. The flame may come and disappear again. It doesn’t matter. Do not try to hold or catch it. If it doesn’t appear at all, it will come. Just gently gaze toward the eyebrow center. Normal breath, body relaxed, no movements. Now the second round will begin. Slowly open your eyes and look at the flame. No movements. Gaze at the flame. Become one with the flame. Now, slowly close your eyes and concentrate on the inner flame: its color, distance, and form. A beautiful tiny flame, beautiful tiny flame, beautiful tiny flame. And now, again, prepare yourself. This will be the third and last round. Slowly open your eyes and gaze at the flame. Observe carefully. If you couldn’t see the flame with closed eyes, why couldn’t you? This time, become one with the flame. Just look at the tip of the flame. Please do not move at all. Just gaze at the tip of the flame. Prepare yourself for closing your eyes. This is the last round. Observe the flame nicely and gently take it inside. Close your eyes and visualize the flame in the Chidākāśa, near the eyebrow center: a beautiful, small, tiny flame or a colored dot. Repeat your mantra. Take a deep inhale and exhale. Three times, chant with me: Oṃ. No movements. Śānti, śānti… Slowly, just move your hands and fold your palms. Rub your palms and gently massage your eyelids. Gently massage your eyes and open them. Don’t move anything else; just move your hands. Open your eyes and look at me. Do not blow out the flame with your breath. Do it with your hands like this. I know many of you know what to do, but many throw the whole candle out. Your hands should be about ten centimeters above. Make the palms hollow and then just clap like this. No, no, no. That’s it. Subtitles by the Amara.org community