July 15th Dathun Teaching:
                                                Order of Practices
                           1) Pranayama: 108 Sweet & Simple Breaths
                           2) Meditation: Yoga Sutra 1.36: Heart Light Awareness
                           3) Sitting Practice to Savasana
(scroll down for details)
Today's Practice: Sutra 1.36
  Reflections on the Heart Light: A Meditation

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.

heart chakra.png
Breath Study Day Fifteen: July 15
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 Heart
Allow each of the 108 exhales, 
the rechakas, to be 
Ujjaii exhales through 
your nose. 
With each exhalation
soften the area around your heart. 
Place your hand on your heart
as you breathe the 108 Sweet Breaths. 
Allow the eyes to set peacefully
behind the horizon of your cheekbones, 
whether open or closed.  
At the end of this
108 Sweet Breaths Heart Meditation, 
notice how you feel. 
Yoga Sutras Day 15: July 15
(Note for Mobile Users: An Archive of the Sutra Teachings can be found on the DeskTop Version at July Dathun Links Archive) 
For Day 15, we will explore Sutra 1.36: 
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. 
Sutra 1.36 teaches to find refuge in the Heart Light (Hridhaya), the Heart Chakra, reflecting upon the Light within all. 
Here are 3 translations for your consideration: 
"Serenity linked to luminous lucidity of centered being." (Bouanchaud, 1997) 
"The mind can also find peace by contemplating the luminous heart light, arising from the heart which is the sourcceof true serenity." (Mukunda, 2002) 
"Cultivate devotion to the supreme, ever-blissful Light within." (Devi, 2010) 
If you like, try a Heart Yantra Meditation. A yantra is a symbolic representation, a kind-of labrinth in art form. A yantra represents ideas, meanings, and energies in a graphic form. You may use the Heart Yantras included here, or connect with your favorite Heart Yantra. You may like to color a Heart Yantra of your own as you explore this 1.36 teaching: connecting with your Heart Charka Light within your personal practice.  
Soften your eyes and gaze into the Heart Yantra. Notice what there is to notice about body sensation as you gaze into the yantra. Then close your eyes and "perceive" the Heart Yantra 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 Heart Light into the center of the pelvic floor. The Light associated with the Heart Light is a beautiful green and is known as Hridhaya (that which gives and takes perfect balance). You become the lamp sheltering the Heart Light within. Your Inner Hridhaya Heart Light within. 
A mantra: vishoka va jyotishmati (vee-show-kah vah joe-tee-shamah-tee) a chant that lights up the inner heart and has "the same energetic effect as a large chest opener like a backbend." (Moondeva, 2020) 

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. 


You may like to color a Heart Yantra of your own as you explore this 1.36 teaching: connecting with your Heart Charka Light within your personal practice. Click here for a prinable Heart Yantra for coloring. 

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. Enjoy this track, called Shanti, during the first part of your savasana: 

10 Shanti (Peace Out)MC Yogi
00:00 / 07:09

Then a Closing and Release the Practice to the Benefit of All Beings. 

Thank you for Dathun-ing! 

Becky Morrissey

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. www.sanskritworks.com 

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.

Moondeva. (2020). Sutra 1.36: Lotus of the Heart. https://soundcloud.com/moondeva/visoka-va-jyotishmati-mantra

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: https://youtu.be/4KzFe50RQkQ

Yamauchi, Samyak. (2005). What is an Intuitive Painter? OPB.org. YouTube: https://youtu.be/HWYavceHeUU