• 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.

Belly Breathing - helps us cope with troubling emotions.

Lie on your back or sit up straight. Rest one hand on your belly.

Slowly breathe in through your nose, letting your belly expand outward.

Pause, When your belly is full of air, hold you hold your breath and silently count to three.

Slowly breathe out through your mouth, like you’re blowing through a straw.

After breathing out all the way, repeat the steps four more times.

Try to use belly breathing several times a day, especially when you feel upset or stressed.

Seated: Check-in, Centering, Intention, Om

Netra Vyavyamam, warm palms again for Forehead and Sinus Massage.

TT to C/C, Baby Cobra, TT, DFD w/ leg lifts. ukhasana - Netra Vyavyamam, warm palms again for Forehead and Sinus Massage.

Dandasana on wedge, Arms overhead & down, Side-stretches, Side-bends, Spinal Twist; Isometric Dandasana w/rolled blanket under R knee/L knee, Ankle circles, Flex/extend toes. Remove blanket, place bolster on legs, stack forearms, FF;

At Wall – MT; using strap - forward leg lifts, side leg lifts. Balance poses.

MT, Arm raises w/belt (wide then narrower grasp), Gomukhasana w/belt/isometric, Grasp belt behind back to FF (wide then narrower grasp). Goddess to Wide-legged 1/2 for full FF, spinal twists, rising up, Goddess, W2, Exhalted Warrier, W2, Triangle.

Supine - Stretch folding arms overhead; Interlace fingers behind head using isometric movement; Supta Baddha Konasana – R leg to R, center, L leg to L, center w/ T arms, Knees to Chest w/ wide knees to underarms integrating breath, WWipers, Snow-Angels, Stretch & explore the sensations in your body; Roll onto side, rest/sit.

Savasana, Knees to chest, Happy Baby, Resting Half Moon (ease tension in lower back), Savasana.

Close with Meditation, Affirmation, Sloka, Check-out.

In Resting Half-Moon intercostals are stretched, diaphragm freed, benefits breathing, strengthens diaphragm,
improves stability in core muscles, slows, breathing & lowers heart rate and blood pressure, promotes relaxation.

Observe the emotional experiences with calm abiding & openness. Experience your grief mindfully, develop a dialogue with it. Choose when to engage with it, & when to take a break.

Conscious Relaxation through Guided Meditation to considering the sensations you experience. Observe with curiosity.

Your breath is a safe harbor. If you feel overwhelmed return to it. “Recognizing the body pattern of grief, we can learn to soften to that tension instead of feeling defeated by the idea that fear and anger are our only alternatives.” Stephen Levine, Unattended Sorrow

Atmabodha Trust your own self-knowledge – know your character, motivations, feelings, etc. In yoga, the term suggests both this self-insight and a deeper knowledge. In yogic philosophy, the Self is the individual soul or inner person while the higher Self is eternal and inseparable from the universe.

Client is still stressed about work but not as much. She still finds it emotionally laborious. Physically, she's taken 'little' walks with her husband some mornings.

The step-son's birthday is coming up. She offered advice about food but the husband said he didn't want to waste food. She told me she'd rather have leftovers than not enough food. They'll be driving to Richmond to be with his family.

She did the Mindful Morning practice two mornings where she spent 5 minutes on it. Two other mornings she spent a minute setting an intention while reminding herself to be more aware throughout the day.

She is very focused. She fell asleep during guided relaxation. She apologized. I told her it happens to all of us, especially in the afternoon after a long day at work.

I asked KTS if she was put-off by the length of the Mindful Morning Practice. She said, no. I said, I could shorten it, removing all the questions. She said she read through it the first time to understand it then practiced it. She didn' find the questions overwhelming. I said she could reference them if she got stuck. She said she liked doing it.

I will though keep in mind that 'less is more', both when in YT sessions and Om Practice.

I had prepared to end with a Grief Meditation but reread it yesterday morning and decided it was too 'heavy' for a Thursday afternoon. I asked what she thought, and she said she didn't want to do it. I think it is too much at this time. I need to contemplate a better timing for this is and when she is ready to try it. I think I'd prepare a different setting in my home studio, and center solely on the topic of grief. I'd offer some words of wisdom from the experts, have candles, etc.

I plan to email the client tomorrow to ask what she'd like to do for our last session. She was to be my Capstone but she declined after giving it some thought. Too many sessions, she said. The time commitment is too much for her at this time. I will be gone for three weeks so I want to leave her feeling good and willing to keep up some small practices during that time. I'll also email her from abroad.

I hope she'll want to continue when I return.