The benefits are essentially the same as given for trataka1. If your mind is in a state of disturbance and turmoil or if you feel angry then practise this technique. It is especially suitable in this respect, for it can be done at any time during the day when you are most likely to meet stressful and disruptive situations. Most other techniques require preparation and a special place of practice.
1 Topic 6 of this lesson
2 Book I, Lesson 7, Topic 2
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Reality is the beginning precept of personal growth. We mainly grow as humans by discovering new realities about ourselves and our world. You'll surely learn some crucial lessons regardless how you live, but you are able to speed up your growth hugely by consciously looking for truth and intentionally rejecting untruth and denial. This book will provide insight to the reality mindset.