One of the most ancient formal meditative methods that can transform our inner self is called Tratak. It includes:
1. Developing the ability to focus your attention where you wish, when you wish.
2. Developing the ability to know what your attention is doing at any given moment.
3. Noticing, moment by moment, what is occurring in you and around you. (This is called witnessing or witness consciousness in yogic traditions and mindfulness in Buddhist traditions.)
Reference~ Awakening the Chakras, The Seven Energy Centers in Your Daily Life by Victor Daniels
