July 14th Dathun Teaching:
Order of Practices
1) Pranayama: 108 Sweet & Simple Breaths
2) Meditation: Yoga Sutra 1.35: Inner Light
3) Sitting Practice to Savasana
(scroll down for details)
Today's Practice: Sutra 1.35
Inner Light Visionary Practice
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 Fourteen: July 14
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:
Lengthen the Exhales
& Soften the Eyes
Allow each of the 108 exhales,
the rechakas, to be
Ujjaii exhales through
With each exhalation
soften the eyes;
the eye organs themselves,
the muscles around the eyes,
the bony orbits of the eyes.
Allow the eyes to set peacefully
behind the horizon of your cheekbones,
whether open or closed.
At the end of this
108 Sweet Breaths Meditation,
notice how you feel.
Yoga Sutras Day 14: July 14
(Note for Mobile Users: An Archive of the Sutra Teachings can be found on the DeskTop Version at July Dathun Links Archive)
For Day 14, we will explore Sutra 1.35: Tratok for Restoration and Balancing
Sutras 1.34-1.39 are a grouping of teachings which offer yoga practices for restoration and balancing.
Sutra 1:34 began a swadhaya of the utility and spiritual beauty of the simple, gorgeous exhalation.
Sutra 1.35 suggests tratok (trah talk), candle gazing, for sensory repatterning.
Here are 3 translations for your consideration:
"Objective sensory perception stabilizes and focuses thought." (Bouanchaud, 1997)
"Concentration on subtle sensory patterns can bring steadiness of mind." (Swami Kriyananda, 2013)
"(Restore and preserve balance by) engaging the focus upon an inspiring object." (Devi, 2010)
If you like, try a Tratok Meditation. You may use the video included here, or a lit candle of your own (be sure to follow all safety precautions for open flame considerations). Soften your eyes and gaze into the flame. Notice what there is to notice about body sensation as you gaze into the light. Then close your eyes and "perceive" the candle flame glowing as a vision behind your eyes, or as a vision within your forehead; another practice is to bring the perceived visionary light into your heart center or even a vision of light into the center of the pelvic floor. You become the lamp sheltering the light within. Your Inner Light within.
For this sensory sutra, consider the following (if you like):
What have I been told about this teaching?
Stay with this one for a while, perhaps journal.
How do I relate to this teaching on my own?
Stay with this one for a while, perhaps journal. This is
the essence of the Dathun; what is my knowing of this teachings?
My work centering around this sutra,
within my mind, my heart, and my body knowing?
How does this teaching feel as a body awareness?
Stay with this one for a while, perhaps journal.
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 and/or
move to an asana practice.
After an Open Awareness Meditation or other practice,
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: