Tratak (Concentrated Gazing) for Better Sleep

This subtle practice helps to balance the pineal gland, which secretes melatonin, the hormone that controls our sleep and wake cycles. 

Here's how to do it:

1.  Practice Tratak 1/2 hour before bed, if possible.
2.  Sit in a comfortable chair with feet flat on the floor.  You may also choose to sit cross-legged.
3.  Locate a small object at eye-level at least 10 feet away. 
4.  Raise your right arm parallel to the floor, and support it with your left, or on a pillow or bolster.
5.  Place your thumbnail within the line of your vision so it covers the distant object. 
6.  Focus your gaze on your thumbnail for 1 minute (you can count slowly to 60 here).
7.  Switch your gaze to the distant object for 1 minute.
8.  Switch back and forth, holding your gaze on your thumbnail or the object, 3 times (6 minutes in all).  If possible, keep your gaze steady and unblinking.

Precautions:  If you have any issues with your eyes - e.g., glaucoma, or are feeling strain, check with your doctor.

And now, I'd love to hear from you.  Have you tried this practice?  Do you have other practices you use to help you sleep?  How have you found them?  Please leave a comment below!