Day 39

Sutra 1.39




  1. Or, by meditation in accord with that which is agreeable to you.- CT
  2. Or by meditating on anything one chooses that is elevating. -SS
  3. Or [steadiness of the mind is attained] from meditation upon anything of one’s inclination. -EFB


yathā- according to 
abhimata- that which is agreeable
dhyāna- from meditation
vā- or

Key Concepts:

The list that we are discussing now is the means for cultivating a peaceful mind. 

  1. one-pointedness, fixing the mind on one object {OM being the highest object} 1.32
  2. appropriate attitudes of friendliness, compassion, delight, and dispassion 1.33
  3. working with the breath 1.34
  4. one-pointedness on a supersensuous experience 1.35
  5. one-pointedness on a luminous and brilliant cognition 1.36
  6. one-pointedness on a great soul 1.37
  7. one-pointedness on dreams and deep sleep 1.38   
  8. one-pointedness on anything that resonates with you 1.39     

If we force ourselves into practices that are not accurate to where we are at on the path rather than propelling us our practice can have an adverse effect. This sutra gives us the opportunity to make our practice appropriate so that we can show up fully and get the most out of it. Focusing on what feels right to us, meditating on what is available for us to fully be with. It should not just appeal to you but also it should elevate you. If you are not sure what that would be for you, ask for guidance from someone you trust and have a faith in. (You teacher, guide, pastor, or guru. Someone who already knows the way.) This gives you a direct path, as opposed to you roaming around the landscape of consciousness trying to draw your own map.

The point is fixing the mind on one object of concentration. It is the first step in developing the stillness of mind that liberates of from suffering. So even though Patanjali’s Yoga Sutra is teaching us  “Yoga of the Mind” we can use anything to start the mastery of self-discipline. Our asana practice can be the doorway to concentration. It is easier for you to develop a one-pointed focus first in something tangible, then do just that. Have knowledge of what the purpose is though, developing concentration. Do not get stuck thinking that āsana is the end all be all of yoga, it is just a tool. 

When we first start to practice āsana we develop proprioception, the ability to sense the body and its movement in relation to the environment around us. Later we develop interoception, the ability to sense our internal sensation.  This not only deepens our own relationship with our bodies {physical, emotional, and spiritual} but it also helps us develop mastery of our bodies, that leads us to the opportunity of mastery of our senses and mind. 


1. Sankalpa

2. Prayer Ritual

3. Asana:

Practice 10X Rounds

4. Mantra:

  1. Use your mantra. 
  2. Say your mantra to yourself 5 times out loud. 
  3. Say your mantra in a whisper 5 times. 
  4. Say your mantra silently in your mind 5 times.      

*When you catch your mind engaged in an activity that you find harmful, use your mantra to reset your mind. 

5. Pranayama:

Dirga Pranayam

Dirga Pranayam is the full Yogic Breath. 

  1. Start ujjayi, create a nice long breath, balancing the inhalation and exhalation. 
  2. Visualize in the space between the bottom of your ribs and your navel as the central point of your being. 
  3. As you inhale feel the energetic body expanding out, spherically, in all directions. (3-Dimensionally)
  4. Pause-Kumbhaka- spontaneously
  5. Let the exhale come naturally, feel the energetic body contracting back into the body at the central point of your being. 
  6. Kumbhaka -spontaneous pause.
  7. Reapeat for 5 minutes noticing the feeling of continual expanding and contracting of your being in a rhythmic way. 

6. Meditation:

  1. Draw your attention into yourself. Removing your awareness of the objects of your senses.
  2. Focus your minds eye on your object of meditation or on OM.
  3. Practice for 10 minutes. 
  4. When you feel your mind wander be so gentle in bringing it back. *Remember we are like infants in this journey. Treat yourself as you would your own child. 
  5. End by touching your heart and repeating your name 3 times. 

7. Reflection

Interoception Exercise

  1. Take a comfortable seat. 
  2. Set a 1 minute timer. 
  3. Count the number of times your heart beats in 1 minute. 
  4. Repeat but this time take your pulse by placing your index and middle fingers on your neck under your jaw. 
  5. Evaluate the difference.
  1. What object of focus from this list resonates most with you?
  2. Do you find that āsana practice makes you more focused and tuned in to your own body, or more distracted and mentally active? {worrying with alignment, teaching, or perfection}
  3. What was your experience with the interoception exercise?

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