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Tratak is best done before going to sleep. The optimal method is to use a ghee lamp. You place butter (ghee) inside and make a wick from pure cotton. I saw how to prepare it in the last seminar, so I can show you again. We have one ready. Take a small amount of pure cotton, even smaller than this, and from one side, hold and roll it like a thread. Do the same from the other side, so it becomes like a mustache. Then, hold both ends together on your fingers and roll them 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 can have. You place it in your dīpak like this and add melted butter (ghee). It stands like this, steady. You should concentrate on this flame. This method 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 acceptable. We perform this tratak 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. Also, there should be no air conditioning in the room, as it makes the flame unsteady. Before you go to sleep, be sure to blow it out like this or place it in a safe location. It will burn until the butter is finished and then go out on its own. 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 for them. Give them one day of tratak practice before going to sleep, and the problem is forever finished. Only one day: evening and morning. By morning, the bed will be completely dry. Another important point is that you must be able to sit comfortably and peacefully. You should not move, because if you move, you disturb others. If you move, you may disturb another person's candle, causing it to fall and wax to spill on the ground. Therefore, please sit comfortably. The distance to the flame should be approximately the length of your outstretched arm when you sit up straight. For normal, healthy eyes, this arm's length is the ideal 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 naturally. You do not look down or up. After lighting your candle, put off the other lights. Please close your eyes. Sit straight and comfortable. Relax your body. Chant your mantra with your mālā. From this moment, no one is allowed to stand up or walk in or out. May no one get up and may no one walk. 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 breath. You know you are inhaling, and you know you are exhaling. Osjeti svoj prirodan dah, ti znaš da udišeš, i ti znaš da izdišeš. Feel the breath, how it’s flowing in and out. Osseti kako tvoj dah teče, dolazi i odlazi. You know that we are going to practice tratāk. A beautiful lamp—a ghee lamp or a candle—is burning in front of you. No movements. Your movement disturbs others' views and visions during the tratak practice. Please, do not move. When I instruct you to open your eyes, at that time, slightly open your eyes and just look at the candle flame. Kad budem rekao da otvoriš oči, ti ćeš ih otvoriti i gledati u plamen. Do not move even your hand. Polako otvori oči i promatraj plamen. Do not close your eyes without my instruction. Do not move the eyeballs. You see the flame in front of you; it has three colors. At the bottom, where the wick is, there is a dark, gray color. Above that is a very bright, clear color. And at the top is a little bit of a smoky color. Gaze at the tip of the middle flame. It may happen that your eyes burn a little or tears flow. It does not matter. This is a cleansing of the eyes. Just keep gazing at the flame. Do not breathe toward the flame, otherwise it will not be steady. Concentrate on the tip of the flame. Become one with the flame. And 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: the color of the flame, the form of the flame, and the distance of the flame which you see inside. The flame may come and disappear again. It doesn’t matter. Do not try to hold or catch it. The image may not appear at all. It will come. Just gently gaze toward the eyebrow center. Maintain normal breath, a relaxed body, and no movements. Now the second round will begin. Slowly open the eyes and look at the flame. No movements. Gaze on the flame. Become one with the flame. And now, slowly close your eyes and concentrate on the inner flame: the color, distance, and form. Beautiful tiny flame, beautiful tiny flame, beautiful tiny flame. And now, again, prepare yourself. This will be the third and last round. Sada se polako pripremi za treći krug, poslednji krug. Slowly open your eyes and gaze at the flame. Polako otvori oči i promatraj plamen. Observe carefully. Pažljivo ga promatraj. If you couldn’t see the flame with closed eyes, ako ne možeš vidjeti plamen zatvorenih očiju, why couldn’t you? Zašto ne mužeš? This time, become one with the flame. Ovaj put, postani jedno sa plamenom. Just look at the tip of the flame. Samo gledaj u vrh plamena. Please do not move at all. Nemoj se uopšte pokretati. Just gaze at the tip of the flame. Samo promatraj vrh plamena. 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. Plamen, boja, oblik plamena, i udaljenost plamena. U prekrasnoj, tamno-plavoj Chidākāśī. Prekrasna, blistava, mala tačka. And repeat your mantra. Take a deep inhale and exhale. Chant with me three times: Oṃ. No movements. Śhānti, śhānti... Now, slowly just move your hands and fold your palms. Rub your palms together and gently massage your eyelids. Gently massage your eyes and open them. Do not move anything else; just move your hands. Open your eyes. Look at me. Do not blow out the flame with your breath. Do it with your hands like this. Wait a moment. I know many of you know what to do, but many throw the whole candle out. Your hands should be about ten centimeters above the flame. Make your palms hollow and then just clap like this. No, no, no. That’s it. Subtitles by the Amara.org community