• 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.

For the next week days, take 5–10 minutes each day to sit quietly and practice observing your thoughts without getting involved in them—like watching clouds pass through the sky. You can set a timer, find a comfortable seat, and simply notice what comes up.

Afterward, jot down a few notes in a journal:

1. What kinds of thoughts came up?
2. Was it easy or difficult to stay in the role of observer?
3. How did it feel to watch rather than react?

Plan to discuss at next session.

Centering (5 min): Grounding

Discussion and Check -In (10 min): discuss w/ client how the week went. Did anything in particular come up for you that you would like to share in relation to the homework given?

Breathwork (5-8 min): 3-Part Breath and Nadi Suddhi.

Yoga Philosophy (10-15 min): Read through Sutra 1.2 and 1.3. Gave explanation as to their meaning and how they both relate to the question of who we are when we’re not: moms, friends, teachers, spouses, etc.. discussed Prakrti/Purusha and our True Nature and how everything we practice in yoga comes down to this concept. Used Swami Karunananda’s lake imagery in order to visualize the concept.

Exercise (10-15 min): Journal Prompt: “What are some of the most common ‘clouds’ (thoughts, emotions, patterns) that pass through my mind each day? What happens when I observe them instead of reacting to them? What do I notice about the part of me that watches, rather than gets swept away?”

Asana (15-20 min): spent some time revisiting some of the poses and sequences we had done last week to aid in building strength and to reinforce them for NZ.

Closing (5 min): discussion around the session, journal prompt and as well homework for next week.

My client is starting to show more self-awareness and seems more comfortable sitting with her thoughts and emotions. She’s been open to the practices and is beginning to understand how to apply them off the mat, which is really encouraging. I definitely feel there is a shift in her energy—she appears a bit more grounded and reflective each session and less defensive and shut down.

This session felt really good for both of us. I felt grounded and connected, and it was great to see my client starting to really get the idea of noticing her thoughts without judging them. It reminded me how powerful even the simplest practices can be when there's trust and space to explore. I look forward to exploring these concepts more with her.

Next week’s session will begin w/ centering and grounding, a discussion around the homework assignment and then moving into a discussion about Aparigraha, non-attachment. I plan to use this concept as a way to show NZ how other it’s not necessary to carry things which are not ours to hold, and a way to maintain and create boundaries. I plan to use this a tool to address her self-proclaimed title of “Empath,” as well as include how maintaining healthy boundaries and practicing non-attachment are rooted in Ahimsa, non-harming, and a way to prevent her own burnout and practice self-care.