• 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.

Please review the section on Wisdom Teaching prior to the weekend. Note that I have included some Yoga Nidra on YouTube for you to pick from. You can try all of them to see which you prefer.

Netra Viyayaman
Asana –
o Tadasana with affirmation
o Half-moon
o Uttanaasana
o Ardhad Chandrasana like a 5 pointed star with hands free
o King Dancer
o Forward bend with spinal stretch
o Standing Strut
o Standing Twist
o Spinal Extension and Flexion

Breathing Practice: 5 minutes
Nadi Sudi adding affirmation when breathing in, something you want to develop in your life, and breath out something that you want to change or eliminate.

Guided Yoga Nidra on-line – try one each day. The first two are 10 minutes, then 20 and 40 minutes.
https://youtu.be/_noquwycq78?si=41llvq0Yn7xnUSUJ

#NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman (youtube.com)

(863) 20 minute yoga nidra | reset your nervous system - YouTube

Pure Blissful Relaxation and Stress Relief Yoga Nidra Meditation NSDR | Mindful Movement (youtube.com)

Meditation Practice: 1 minute only (2 minutes at the most)
o Mantra repetition - following your breath with a mantra like you have been doing when we practice together. Say it mentally. For example, you can mentally say “I am getting stronger” when you inhale, and say “impatience” when you exhale.
o Breath normally and slowly during meditation. Do not try to make your breath happen. Allow the breath to calm you down to relax you. In order for this to happen the breath should be normal, gentle and allowed to become slower, and you will find that your mind begins to follow and relax.

WISDOM TEACHING
Sutra I.15 – Vairagyam/Non-attachment – The consciousness of self-mastery in one who is free from craving for objects seen or heard about is non-attachment.

Be non-attached to worrying, thinking, studying, what others say, what others think.

I see that you are making really good progress when you told what you have come to realize as in the “small steps, small successes” that you mentioned, you said - “Now I believe that I have to keep the mind quiet anytime when I am doing something, bring my attention back, even when I am doing something in the kitchen or taking a shower, or walking, just not think about anything, quiet mind. It’s giving me extra capacity.” This is progress towards your true Self. These moments and minutes that you are giving your self are a gift and this is how you will change the patterns that you want to change.

You can also talk with God in the language of your heart when you are walking, showering, sitting for one minute of meditation, or doing something in the kitchen. Don’t forget to make God your friend.

Licensed Clinical Social Worker (LCSW) or a Psychologist:
You mentioned that you think that it would be good to see a therapist, a LCSW or a psychologist to talk with. I do think this is a good idea because they will be able to help you in a different way that I cannot do. They can help you with your mental and emotional process. And this type of support will benefit you, but of course as you mentioned, it is important for you to find the right person for you. When looking for an LCSW or a Psychologist, when you call the Center that you want to work with, you can ASK to speak with a female or male person whichever you prefer, and if you want to speak with someone with a certain background like of Indian or Iranian, or if you want to speak with someone who is familiar with Yoga, or anything else. If you ask, you may find a person with some of the qualities that you want. In fact, you may want to ask for a pre-interview of 15 minutes with the person before you start formally with them to make sure it is the right person for you, and this way your 10 sessions don't get wasted.

CENTERING – 1 minute

DISCUSSION
o Yoga tools that worked
o Client sharing

CO-CREATING CLIENT’S TOOL BOX
o List of practices that work for her.

EVALUATING CLIENT’S BREATHING
In the beginning of the observation, she was breathing rapidly and both the belly and the chest inflated but the belly expanded before the chest. The movement into the upper chest became very shallow after about 1 minute. Overall, her breathing became more relaxed but I could always clearly see the belly expanding. I find that client breaths into her belly.

I asked to observe her both lying down and also sitting down and I saw that the belly expands while lying and sitting. Observation was for 2 minutes lying and 2 minutes sitting. I also asked her to place her hand on her belly and her chest for about one minute and to tell me where she breaths into, she said the belly.

During Yoga Nidra I observed the client’s breathing as well and found that she breathes into the belly, the belly expands and the chest breathing was shallow.

ASANA
Netra Viyayaman – Eye movements
o Vertical movements
o Horizontal
o Circular
Asana – Poses
o Double breathing SRF exercise #1
o Tadasana with affirmation
o Half-moon
o Uttanaasana
o Star - 5 pointed star with hands free
o King Dancer
o Forward bend with spinal stretch
o Standing Strut
o Standing Twist
o Spinal Extension and Flexion

Deep Relaxation (lying down):
o Full body tensing and releasing (Seegra Savaasana).
o Body Scan – from the head down to the feet and then up again.
o Yoga Nidra.
During Yoga Nidra I observed the client’s breathing as well and I found that she breathes into the belly, the belly expands and the chest breathing was shallow.

BREATHING TECHNIQUES
o Nadi Sudi – alternate nostril breath

MEDITATION PRACTICE: 1 minute only, 2 minutes at the most.
o Mantra repetition - following your breath with a mantra like you have been doing when we practice together. Say it mentally. For example, you can mentally say “I am getting stronger” when you inhale, and say “impatience” when you exhale.

WISDOM TEACHING
Sutra I.15 – Vairagyam/Non-attachment – The consciousness of self-mastery in one who is free from craving for objects seen or heard about is non-attachment.

When we spoke about starting a Yoga Therapy Tool Box the first thing that the client put in the tool box was as follows: “Now I believe that I have to keep the mind quiet anytime when I am doing something, bring my attention back, even when I am doing something in the kitchen or taking a shower, or walking, just not think about anything, quiet mind. It’s giving me extra capacity. Maybe I knew that from before like 10 years ago but I never put it into action, I never played with that. Now I’m starting to understand that even small steps, small successes are really important. Now I understand that small things from here and there are helpful.”
“Whenever I feel that I cannot study anymore I just do the stretches half-moon, full forward bend, and double breathing, then I can study.”

Client reports that she is doing asana before she studies.

Client reported in the previous session (August 19) that she is also “doing meditation 3-5 minutes but the longer she sits for meditation her heart rate increases because her mind is restless and when she tries ‘hard’ to bring it back it gives her more stress because she feels that she has less time for other things.” I’ve asked her to reduce the meditation to one minute or two at the most because I feel she is pushing herself if she does more than 2 minutes as it makes her ‘think’ about how little time she has and this makes her restless. This restlessness can contribute to heart rate increase during meditation. Quality is important and its best to do less but of better quality. ‘Less is better.’ As she enjoys being in one minute of meditation, in time this will naturally increase as she sees the value and the benefit.

Additionally, client clarified that her heart rate does not increase if she does some asana before meditation, but if she immediately starts to meditation without doing asana it will increase. She reports that this has “been much better this week”. Additionally, I will teach client to lightly touch the tip of each finger as in sa, ta, na, ma during meditation.

I found the article on Relaxation-Induced Anxiety revealing and important, and thus I will ask about client’s breathing and I will watch and continue to assess her breathing during Yoga Nidra and meditation on a regular basis.

I informed the client that we would not be doing asana (except Netra Viyayman) moving forward in the Capstone therapy and I asked her to continue to do this on her own and before we meet. Client responded to me that she wants me to continue doing asana with me in the sessions because she says that is helping her with concentration, and it helps her see if she is doing the asana correctly.

Client is currently not seeing by a doctor. Before client went to India this year she was taking Zoloft, as was indicated in the Intake form. When she went to India (after she submitted the Intake form) she saw a Psychologist and asked him to prescribe Ritalin for ADHA (a derivative in a low dose). The Psychologist agreed to give it to her and that is the medication she is taking. She did not inform me of this in the Assessment nor in the subsequent sessions.

Client has been hesitant to see a psychologist here because she is afraid of them seeing her history or background and she is afraid she will not be able to get a job if they check. I informed the client about HIPPA, and suggested she see a therapist. As written in the homework section above, at the end of the session client said that she would look into seeing a therapist.

We have begun creating Yoga Tool Box. In the Tool Box under the wisdom section, I am adding statements that my client has made that show her progress.

I would like to discuss the following: I informed the client that we would not be doing asana (except Netra Viyayman) moving forward in the Capstone therapy and I asked her to continue to do this on her own and before we meet. Client responded to me that she wants me to continue doing asana with me in the sessions because she says that is helping her with concentration, and it helps her see if she is doing the asana correctly.

I would prefer it if she does the asana on her own and our session can be more focused.

Centering

DISCUSSION
o Yoga tools that work.
o Assess is client has felt increase heart rate during meditation.
o How long is the meditation, is she keeping it to 1 minute.
o Client sharing.

Netra Viyayaman
Asana – Do only 3 from the list:
o Tadasana with affirmation
o Half-moon
o Uttanaasana
o Ardhad Chandrasana like a 5 pointed star with hands free
o King Dancer
o Forward bend with spinal stretch
o Spinal Extension and Flexion
o Standing Strut
o Standing Twist

Deep Relaxation (lying down) – 30 minutes:
o Full body tensing and releasing (Seegra Savaasana).
o Body Scan – from the head down to the feet and then up again.
o Yoga Nidra.

Breathing Practice -
Nadi Sudi for 3 minutes. Add affirmation when breathing in, something you want to develop in your life, and breath out something that you want to change or eliminate.

Meditation Practice: 1 minute
o Teach client to lightly touch the tip of each finder as in sa, ta, na, ma during meditation.
o Mantra repetition - following your breath with a mantra like you have been doing when we practice together. Say it mentally. Previously, we discussed that our friend is our Soul and that we can call within to that friend to guide us.
o Breath normally and slowly during meditation. Do not try to make your breath happen. Allow the breath to calm you down to relax you. In order for this to happen the breath should be normal, gentle and allowed to become slower, and you will find that your mind begins to follow and relax.

Wisdom Teachings that we need to continue to study and discussion:
Sutra I.15 – Vairagyam/Non-attachment – The consciousness of self-mastery in one who is free from craving for objects seen or heard about is non-attachment.