July 12th Dathun Teaching:
Order of Practices
1) Pranayama: 108 Sweet & Simple Breaths
2) Meditation: Yoga Sutra 1.33_3.0
3) Sitting Practice to Savasana
(scroll down for details)
Today's Practice: Sutra 1.33
4 Resources of Resilience
Preparing for Your Dathun: Suggestions
Create a Space for Pause:
A place you can be for introspection
for about 20-30 minutes
with minimal interruptions.
You may find it useful to
do the practice at about the
same time every day.
Items You May Need:
Mala Beads for 108 Breath Practice
Journal book or device
Any props you use for yoga practices
Your Yoga Sutras Translation(s)
You are welcome to add practices, or do less practices,
as inspired throughout the July Dathun.
How do I
A "dathun" (dah-thoon) is a retreat of several days for intentional study
and practice, usually introspective in nature.
A dathun is a time of integration, a time to harvest and make the
practices and teachings your own.
Breath Study Day Twelve: July 12
Begin with 108 Breaths: Sweet & Simple
Breath 108 Inhales and 108 Exhales.
You may want to use a Mala to accompany your practice.
You could begin in another way if you wish, or do less
Sweet & Simple Breaths as inspired.
Layering the Practice:
Maitri Karuna Mudita Upekshanam
(My-tree Kah-roo-nah Moo-deet-tah Whew-peak-shawn-um)
You could breathe (softly whisper) this mantra with each of
the 108 beads, 108 breaths.
You could alternate:
Maitri Inhale, Maitri Exhale with bead 1
Karuna Inhale, Karuna Exhale with bead 2
then Mudita with 3
and then Upeksha with 4.
Repeat the pattern for the 108 Sweet Breaths
and Mala Bead Meditation.
15 Minute Meditation Breaks & Calm, Creative Focus:
Check out this rejuvenating resource for visual meditation inspiration! Click on the link above.
Yoga Sutras Day 12: July 12
(Note for Mobile Users: An Archive of the Sutra Teachings can be found on the DeskTop Version at July Dathun Links Archive)
For Day 12, we will explore the 4 Keys of Sutra 1.33 as Resources of Resilience
1.33: Maitri Karuna Mudita Upekshanam (My-tree Kah-roo-nah Moo-deet-tah Whew-peak-shawn-um)
Loving Kindness ~ Compassion ~ Joy ~ Equanimity
In the Resources of Resilience Meditation (audio, see below), interception (the awareness of body sensations) and interacting, tracking these sensations will be explored. This practice develops resilience via interacting with your own thoughts, feelings, and sensations within the ancient wisdom of being loving kindness, compassion, appreciative joy, and equanimity.
Here are sensations that may be present to track, interact with, explore:
pulsating, shaking, twitching, trembling. fast/slow
rapid, deep, shallow, light
small, medium, large, up/down, center
fast, slow, rhythmic flutters, jittery
cold, hot, warm ,neutral
spicy, sweet, sour, juicy, bland
Intense, medium, mild
rough, smooth, thick, thin
tight, loose, calm, rigid
heavy, light, firm, gentle
(Miller, Karas-Community Resilience Model, 2015)
Resources of Resilience Audio Meditation
Apply and enjoy the process outlined above in this audio meditation:
Going From Here:
(some options, as you like, feel free to use others as inspired):
Sit in Open Awareness Meditation for several moments.
Do several Sweet Breaths, then sequence in another pranayama
like Ujjaii or Merudanda Energetic Breath.
Move to an asana practice.
After an Open Awareness Meditation, lie down for Savasana.
Then a Closing and Release the Practice to the Benefit of All Beings.
Thank you for Dathun-ing!
developer, sangha of one
References for Yoga Sutras:
Bharat, Ram. (2019). A Seeker's Guide to the Yoga Sutras: Modern Reflections on the Ancient Journey. Rockridge Press. USA.
Bouanchaud, Benard. (1997). The Essence of Yoga: Reflections on the Yoga Sutras of Patanjail. Sri Satguru Publications. Delhi, India.
Carrera, Jaganath. (2006). Inside the Yoga Sutras: A Comprehensive Sourcebook for Study and Practice of Patanjali's Yoga Sutras. Integral Yoga Publications. Yogaville, Virginia. USA.
Devi, N. J. (2010). The secret power of yoga: A woman's guide to the heart and spirit of the Yoga Sutras. Harmony.
Malchiodi, C. (2002). The Soul's Palette: Drawing on Art's Transformative Powers for Health and Well-Being. Shambhala Publications. Boston, MA. USA.
Ravikanth, B. (2012). Yoga Sutras of Patajali: Nature of the Mind, the Universe, and the True Self. Sanskrit Works.
Stiles, Mukunda. (2002). Yoga Sutras of Patajali. Red Wheel/Weiser, LLC. San Francisco, CA. USA.
Swami Kriyananda. (2013). Demystifiying Patajali: The Yoga Sutras. Cystal Clarity Publishing. Nevada City, CA. USA.
Swami Satchidananda. (1978). The Yoga Sutras of Patajali. Integral Yoga Publications. Yogaville, VA. USA.
White, David. (2014). The Yoga Sutras of Patajali: A Biography. Princeton Press. Princeton, NJ. USA.
References for Historical Content and Research Sources:
Miller-Karas, E. (2015). Building resilience to trauma: The trauma and community resiliency models. Routledge.
Swami @ 48yahoo.com. (2014) Om in Various Scripts. https://tamilandvedas.com/2014/12/12/om-symbol-in-europe-2000-bce/
Zelaya, R. (2019). What is the Meaning of Om? Gaia. https://www.gaia.com/article/what-meaning-om.
References for Breathing:
Calais-Germain, Blandine. (2006). Anatomy of Breathing. Eastland Press, Seattle, WA. USA
Chaitow, Bradley, & Gilbert. (2014). Recognizing and Treating Breathing Disorders: A Multidisciplinary Approach. 2nd Edition. Churchhill Livingstone Elsevier Press.
Farhi, Donna. (1996). The breathing book: Good health and vitality through essential breath work. Holt Paperbacks.
Nestor, James. (2020). Breath: The New Science of a Lost Art. Riverhead Books. New York, NY. USA.
Oshins, Linda. (2014). Pranayama: A Compendium of Practices. Yoga On High, Columbus, OH. USA.
References for Music:
Davison, Peter. (1999). Music for Yoga. Gaiam / Davisounds. ITunes.
Kent, Rolf. (2005). Miles & Maya. Sideways Soundtrak.
MC Yogi (2010). Shanti, Peace Out. World Records. ITunes.
Shamanic Dream (2005). Anugama. Open Sky Music. ITunes.
Sounds of Nature: Forest. (2012). Hot Ideas. ITunes.
Wertheimer & Kadt. (2012). Worldwide. ITunes.
Yoga Grooves (2003). Soul Food. New Age. ITunes.
References for Art:
Beauregrad, Ellen. https://fineartamerica.com/profiles/ellen-beauregard
Reference for Video:
Ephemeral RIft. (2016). The Wind in the Trees. Youtube:
Yamauchi, Samyak. (2005). What is an Intuitive Painter? OPB.org. YouTube: