• Check in, centering, balanced hatha yoga set considering contraindications, relaxation (with imagery as appropriate),
• Balanced pranayama considering contraindications, meditation/centering.
• Include at least one suggestion from Karma, Bhakti, Raja, or Jnana Yoga tailored for this client.

1 Kapalbhati 3 rounds before morning exercise
2 Slow paced Sun Salutation after morning exercise as moving meditation
3 Eye movement, 2/day or more especially working hours
4 Alternate Nostril Breathing at bedtime and as needed
5 Legs on the wall before bedtime
6 Sadhara Chart
7 Utilize a timer on the watch to remind practice during the daytime

I began today's session by asking her how she was feeling and if she had noticed any physical or mental changes or challenges since our last meeting.
Katie is spending 10 days at her hometown in Ohio, she mentioned that while she enjoys the relaxed atmosphere away from New York, she feels less rushed but misses her usual routines and sense of community. She also reported less tension on her neck and back since she is away from her daily work. However, she had a couple of bad days due to chaotic dreams which interrupted her sleep. I encourage her to continue her evening routine to improve her sleep.

I led a guided meditation to bring her present moment. Then I focused on the movement of the neck and shoulders today to remind her to encourage her by feeling the benefits of these movements. After 3 rounds of slow-paced sun salutation, we practiced 3 long-held poses, child pose, supine butterfly and restorative version of lateral stretch.

Next, we moved on to talk about 4 locks and keys and she understood the concept of this reaching. But she stated that she struggled with managing her empathy for emotionally vulnerable individuals without exhausting herself. I advised the importance of self-care and set the boundaries and interact mindfully

She was completely relaxed after long-held poses and 15 minutes of yoga nidra, we completed the session with Netra Vyayaman.

Her progress has become slow, but she is steadily showing improvement in each area. Despite living in a stressful work environment and dealing with personal life challenges, she continues to put in effort to improve her condition and achieve her goals.

It sounded like she was frustrated when she said, “I do yoga, meditation, acupuncture, and talk therapy but I am still having these dreams”.
This was a shift from her usual positive outlook, she seemed to understand and appreciate the benefits of these practices. It is important for her to enjoy these activities to maintain a positive mindset rather than thinking of them as obligations.

I will continue to advise routine practices. I will discuss structured breaks at work hours, implementing this will prevent building up physical tensions and work-related stress. I found habit recording apps that she can install on her phone. This can be used as a digital sadhana chart.