The Moon and Meditation

Do you enjoy looking at the moon? Some people may gaze at the moon almost every day. The moon, whether it’s a thin crescent, a waxing half-moon, or a full moon, changes its shape as it waxes and wanes, captivating us with its beauty.

The moon has a mysterious power. Even a few seconds of looking at it can make us feel as if our hearts have been cleansed.
In Japan, people have enjoyed appreciating the moon since the Heian period, drinking sake and composing waka poems while gazing at it. The tradition of Otsukimi (moon viewing) continues even today.

The Trataka meditation, which I will introduce this time, is said to have the effect of calming the mind and resetting one’s thoughts.
Why not create a moment to relax both your mind and body by practicing Trataka meditation while looking at the moon and controlling your vision?

What is Trataka Meditation?

Trataka meditation helps release unnecessary thoughts and clear the mind.
Meditation is one of the means to improve our mental and physical well-being, as well as to enhance our daily lives.

Trataka meditation is a traditional yogic meditation method that involves focusing one’s gaze on a fixed point to concentrate the mind. The word “Trataka” comes from the Sanskrit word meaning “to gaze.”
Unlike mindfulness, which focuses on breathing or bodily sensations, Trataka meditation focuses on “visual perception.”
Since you focus intently on a single object, it is said that it becomes easier to experience a state of meditative concentration.

About 80% of Information is Received Visually

In our daily lives, we receive about 80% of information through our eyes.
As of January 2024, the smartphone penetration rate in Japan reached 97%, making it an era where people can easily access a variety of information anytime and anywhere.
However, this convenience also means that not only the information we seek but also unnecessary information constantly enters our minds, leaving our brains and eyes in a state of fatigue.

Have you ever felt extremely tired after visiting a crowded place like a department store or a busy train station? This is because the excessive amount of information received through sight and sound overwhelms the brain, leading to fatigue.

Trataka meditation, which focuses on visual perception, involves fixing the gaze on a single point to stop eye movement.
By stopping eye movement, which processes about 80% of the information we receive, it becomes possible to control visual input and simultaneously calm the endless stream of thoughts and emotions.

How to Practice Trataka Meditation

Trataka meditation is generally performed for a short period of 5 to 10 minutes, focusing on the flame of a candle. This is because the afterimage tends to remain in the mind after closing the eyes.
However, it is not limited to candle flames—focusing on a single point such as a flower, a leaf, the moon, or a star is also considered effective.
Let’s take a look at the steps of Trataka meditation.

1. Place the object at eye level, about 1 to 1.5 meters away.
2. Sit comfortably in a position such as cross-legged or seiza.
3. Maintain even breathing, listen to the soft sound of your breath, and relax.
4. Gaze intently at the object, being careful not to strain your eyes.
5. After a few minutes, gently close your eyes and visualize the object with your mind’s eye.
6. When the afterimage fades, open your eyes and gaze at the object again (repeat steps 5 and 6).
7. Warm your palms and gently place them over your eyes, blinking slowly.

If you experience eye pain or discomfort, stop immediately.

Benefits of Trataka Meditation

Since Trataka meditation stops eye movement, it helps alleviate eye fatigue, such as blurred vision or dry eyes. It is also said to calm the mind and reset thoughts.
In addition, because it enhances concentration on “the present moment,” the following benefits can be expected:

・Improved concentration
・Calming the mind and resetting thoughts
・Helping to regulate the autonomic nervous system, even in a short period
・Releasing negative emotions such as sadness, anxiety, and anger

The Moon in Our Daily Lives

What comes to mind when you think of the moon?
Perhaps it’s Princess Kaguya, the tradition of Otsukimi (moon viewing), rabbits, or the movie E.T..
Since ancient times, the moon has been a familiar presence to people around the world, inspiring numerous myths and folktales. Many picture books and songs have also been created with the moon as their theme.

The origin of Otsukimi, the custom of admiring the beautiful moon, can actually be traced back to China’s Mid-Autumn Festival.
The Mid-Autumn Festival, which falls on the 15th day of the 8th lunar month, is one of China’s most celebrated festivals, where people admire the full moon and give thanks for an abundant autumn harvest. This custom was introduced to Japan and gained popularity among the aristocracy during the Heian period.
People enjoyed moon viewing while drinking sake and composing poems, often from the deck of a boat as they immersed themselves in the beauty of the moon.

The Manyoshu, completed in the late Nara period, and the Kokin Wakashu, compiled in the early Heian period, contain numerous waka poems about the moon.

・Manyoshu, Volume 10 (Author Unknown)

Shiratsuyu o / Tama ni nashitaru / Nagatsuki no / Ariake no tsukiyo / Miredo akanu kamo
“The white dew shines like beautiful pearls on the moonlit night of the ninth month, and I never tire of gazing at it.”
(Note: The Ariake moon refers to a moon that remains in the sky even after dawn.)

・Manyoshu, Volume 3 (Author Unknown)

Yo no naka wa / Munashiki mono to / Aramu koso / Kono teru tsuki wa / Michikeshikeru
“The moon, which waxes and wanes, seems to be teaching us that the world is fleeting and empty.”

・Kokin Wakashu (by Ono no Michikaze)

Tsukiyo ni wa / Sore tomo miezu / Ume no hana / Ka o tazunete zo / Shirube karikeru
“On a moonlit night, everything was bathed in white light, making it impossible to distinguish the plum blossoms.
Following their fragrance was the only way to find them.”

What did people of the past think as they gazed at the moon?
Reading these ancient waka poems, I can’t help but feel that they lived with greater mindfulness than we do today.

The Relationship Between the Moon and Zen

The moon and Buddhism share a deep connection.
Zen Buddhism, a sect of Mahayana Buddhism, was introduced to China and developed by Bodhidharma.
It is said that the founder of Buddhism, Shakyamuni Buddha, was born on a full moon night, attained enlightenment under the Bodhi tree on a full moon night, and chose to pass into nirvana under the sala trees on a full moon night.
Bodhidharma was the 28th disciple of Shakyamuni Buddha.

Zen emphasizes understanding enlightenment within one’s own mind, with the ultimate goal of returning to one’s true self that exists from birth.
In Zen, the moon symbolizes the state of enlightenment, and it is said that “the moon” often appears in the dialogues between master and disciple known as Zen koans that are used to guide the path to awakening.
The full moon, in particular, is seen as a symbol of enlightenment because its circular shape is thought to represent completeness and perfection.

“Ki wa nagaku, kokoro wa maruku, hara tatezu”

I don’t remember exactly when I first encountered these words, but they have left a deep impression on my heart.
Whenever I felt unsettled, I would quietly recite them like a mantra. These words have been a source of comfort and guidance in my life.

However, until recently, I did not know that these words came from Bodhidharma, nor that they were a Zen teaching. I was also unaware that there was more to this phrase.
Allow me to share the complete version with you:

[Ki, Kokoro, Hara, Hito, Onore]

Ki wa nagaku, kokoro wa maruku, hara tatezu, hito wa ookiku, onore wa chiisaku.
“Be patient and unhurried, have a kind and compassionate heart, do not get angry, respect others, and remain humble.”

May we strive to live each day with a calm and gentle heart, free from irritation.

Relax Through Meditation and Cultivate a Heart as Round as the Moon

In this article, we explored the connection between the moon and meditation.
The moon changes its appearance through its phases—whether it’s a new moon, a crescent moon, or a waning moon, only part of it is visible, but the round, complete moon is always there.

The next full moon will appear on April 13. Why not use this opportunity to practice Trataka meditation by gazing at the moon? Let your eyes rest and take a moment to look inward. Calm your mind and reset your thoughts.
Let’s strive to spend our days with a heart that is as round and peaceful as the moon, avoiding anger as much as possible.

Thank you for reading until the end.