The technique of tratak remains much the same, whatever the target of you gaze is, though naturally you will have to adapt it slightly when meditating outdoors.
- Place the object at eye level, three feet (90 cm) away from you.
- First regulate your breathing, then start to gaze at the object without blinking.
- Don't stare or gaze vacantly - just look steadily without straining.
- After about a minute, close your eyes, and keep your inner gaze steady, visualize the object.
- When the after-image vanishes, open your eyes and repeat.
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