• 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.

ORDER OF PRACTICE TO FOLLOW:
ASANA – be aware and present when doing poses – develop embodied awareness
o Tadasana
o Half-moon
o Uttanaasana
o Star - 5 pointed star with hands free
o Pelvic circles
o Waist circles
o King Dancer
o Forward bend with spinal stretch
o Standing Strut
o Standing Twist
o Spinal Extension and Flexion

Netra Viyaymam – Eye movements 2-3 min – if you do not have enough time, just do the circles in clockwise and counter clockwise directions.

Diaphragmatic Breathing - 3-5 min
o Dῑrgha Śvāsam
o Tell your mind “I am okay”

Meditation – 1 min Apply a Mantra mentally inhale “I am Peace” and exhale “everything else”. Whatever mantra you decide keep it for one whole week – don’t change it. (do asana and eye movements before meditation).

WISDOM TEACHING – Apply the Four Locks and Keys to yourself:
o Reviewed Sutra I.33 Four Locks and Keys – By cultivating attitudes of friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and disregard toward the wicked, the mind-stuff retains its undisturbed calmness.
o Discussed Sutra II.7 – Attachment/Ragah – Attachment is that which follows identification with pleasurable experiences. Page 90
o Discussed Sutra II.8 – Aversion/Dveshah – Aversion is that which follows identification with painful experiences.

You asked in the session about “how to apply the key of disregard to someone who is very close to you and you cannot avoid”. Yes you can do that by combining the other tools that you are learning.

For example -

You can apply the key of disregard by maintaining your equanimity (Titiksha - Bearing things with patience, endurance and mental evenness). You can ‘disregard’ a person’s bad behavior by not reacting to it; and, by not attaching to what they say nor by having aversion to what they say – ultimately, they both bring pain. As we discussed, use the breath in those few crucial moments before you say anything so that you are responding from your frontal cortex with composure, self-control and intelligence; and to keep ‘order’ in your mind. You will find that as you change yourself, others begin to change. Smile and say things in a nice way – this should be your attitude. It may surprise them. And you will maintain a calm and peaceful mind. This is what we discussed.

Next week you can record the Yoga Nidra in the Session.

• CENTERING
• CHECK IN
o Review what YT has she been able to integrate (what worked)
since last session?
o Assess client’s meditation practice.
o Heart rate - Has she felt her heart rate increases because her mind is restless and when she tries ‘hard’ to bring it back it gives her more stress.
o Diaphramatic Breathing.
o Client sharing.
• ASANA
o Tadasana
o Half-moon
o Uttanaasana
o Star - 5 pointed star with hands free
o Pelvic circles
o Waist circles
o King Dancer
o Forward bend with spinal stretch
o Standing Strut
o Standing Twist
o Spinal Extension and Flexion
• NETRA VIYAYMAM
• YOGA NIDRA
o Full body tensing and releasing
o Body Scan – from the head down to the feet and then up again.
• PRANAYAMA
o Dirga Swasam
• CHANTING - “Hari Om”
• WISDOM TEACHING
o Reviewed Sutra I.33 Four Locks and Keys – By cultivating attitudes of friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and disregard toward the wicked, the mind-stuff retains its undisturbed calmness.
o Discussed Sutra II.7 – Attachment/Ragah – Attachment is that which follows identification with pleasurable experiences. Page 90
o Discussed Sutra II.8 – Aversion/Dveshah – Aversion is that which follows identification with painful experiences.
• CLOSE OUT

CO-CREATING CLIENT’S TOOL BOX
o Half Moon
o Full forward Bend
o Extended Star
o King Dancer
o Standing twist
o Eye movements
o Breathing really helped - double inhale with prolonged exhalation.
o She did meditation for 1 minute but the thoughts come.

Client reported that the week was good except for this morning. Client said she has lots to decide about including moving, putting her child in a new school and her exam.

Prior to this session, the client had a meeting with her son’s teachers. The day before one of the teachers had physically handled her son in an aggressive way and yelled at him and pointed her finger in his face. The three year old got scared and kicked the teacher. The meeting today was about the child’s behavior towards the teacher. When client arrived for the session she was disturbed about this. By the end of the session, she felt much better, below is the statement she made during the closing:

“If feel like total all of these sessions give me such power. I feel like I can decide clearly right now. I feel more centered, more confident. When I started this session I was again feeling scattered, my pieces are here and there, now I could put things together. I feel much better.”

Client is progressing little by little and asking good questions, such as the question above in the homework section: “how to apply the key of disregard to someone who is very close to you and you cannot avoid.”

Client reported that her heart rate did not increase this week, because she did the asana before the meditation. She is doing the asana before she studies.

She did 1 minute of meditation “but the thoughts come”.

Client reported that she is doing diaphragmatic breathing in between her studies.

In the past we have worked a lot with Nadi Sudi, now we are focusing on diaphragmatic breathing.

During Dirgha Swasam, I mentioned to the client that she can repeat an affirmation “I am okay”.

Hari Om chanting was much better this week.

Client was about 15 minutes late because she had to meet with her son’s teachers.

This was a day when client had a disturbing episode before our session, and it was very to see how much the session helped her to calm down and put her mind in order. By the end of the session she was smiling and feeling a lot lighter.

• CENTERING
• CHECK IN
o Review what YT has she been able to integrate (what worked)
since last session?
o Diaphragmatic Breathing?
o Assess client’s meditation practice.
o Heart rate - Has she felt her heart rate increases because her mind is restless and when she tries ‘hard’ to bring it back it gives her more stress.
o Client sharing.
• ASANA
o Tadasana
o Half-moon
o Uttanaasana
o Star - 5 pointed star with hands free
o King Dancer
o Pelvic circles
o Waist circles
o Forward bend with spinal stretch
o Standing Strut
o Standing Twist
o Spinal Extension and Flexion
• NETRA VIYAYMAM
• YOGA NIDRA - 30 min offered with Restorative Savasana with cushion support (she gets little support in other areas of her life…)
o Full body tensing and releasing
o Body Scan
• PRANAYAMA
o Dirga Swasam ‘WITH HUGS’

• WISDOM TEACHING
o Review Sutra II.7 – Attachment/Ragah – Attachment is that which follows identification with pleasurable experiences. Page 90
o Review Sutra II.8 – Aversion/Dveshah – Aversion is that which follows
o Sutra II.35 – Ahimsa – In the presence of one firmly established in non-violence, all hostilities cease. Page 130
• CHANTING - Chant with her during sessions, using a simple chant like the "Hari Om” chant that she can use when the mind is turbulent. Pick one and stick with it for now.
• MEDITATION – 1 min
o Teach client to lightly touch the tip of each finger as in sa, ta, na, ma during meditation.
• CLOSE OUT - 5 min {reflection on how she is feeling, any questions she might have, the homework – the idea is to continuously focus her and our conversation back to YT and what will grow her true self, not about what has happened}