When you breathe out, remain conscious of the breath. Again there is a gap. There are two gaps: one gap after the breath has come in and before it goes out again, and another gap after the breath has gone out and before it comes in again. This second gap is more difficult to be aware of.
Between the incoming breath and the outgoing breath is your center. But there is another center, the cosmic center. You may call it “god.” In the gap between when the breath goes out and when it comes in is the cosmic center. These two centers are not two different things. First you will become aware of your inner center, and then you will become aware of the outer center. Ultimately, you will come to know that both these centers are one. Then “out” and “in” will lose their meaning.
Buddha says, “Move consciously with the breath and you will create a center of awareness within you.” Once this center is created, awareness begins to move to your very cells, because every cell needs oxygen, every cell breathes, so to speak.
Now scientists say that even the earth breathes. When the whole universe is breathing in, it expands; when the whole universe breathes out, it contracts. In old Hindu mythological scriptures, puranas, it is said that creation is Brahma’s one breath – incoming breath – and destruction, pralaya, the end of the world, will be the outgoing breath. One breath is one creation.
In a very miniature way, in a very atomic way, the same thing is happening in you. And when your awareness becomes one with breathing, breathing takes your awareness to your very cells. Then your whole body becomes the universe. Really, then you have no material body at all. You are just awareness.
When doing tratak you are to stare continuously, without blinking, for thirty to forty minutes. Your whole consciousness must come to the eyes; you must become the eyes. Forget everything; forget the rest of your body, just be the eyes and continually stare without blinking.
When the whole of your consciousness is centered in the eyes you will come to a peak of tension, a climax of tension. Your eyes are the most delicate part of you, that is why they can become more tense than any other part. And with tension in the eyes, the whole mind will be tense; the eyes are just doors to the mind. When you become the eyes and the eyes reach a peak of tension, the mind, too, reaches a climax of tension. When you fall down from that climax you fall effortlessly into the abyss of relaxation. Tratak creates one of the most tense peaks possible in the consciousness. From that peak the opposite will happen spontaneously, relaxation will happen spontaneously.