• 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:
Self-Discipline
• Self-control
• Control your thoughts
• Control your speech
• Control of your emotions, feelings and moods
o Accept and let go……….
o ‘Let go’ of attachment to being right
o ‘Let go’ of attachment to your opinions
o “Let go’ of attachment to your anger
o ‘Let go’ of attachment to your expectations
• Use your frontal cortex and think before you act
• By practice of acceptance and letting go of attachments you can more easily practice Contentment
• Practice Titiksha - bearing things with patience, endurance and mental evenness
Asana
Diaphragmatic Breathing
Meditation – Daily

Focus at the point between the eyebrows and keep you focus there. Be watchful there. Whatever you see just keep the focus at the point between the eyebrows while you breath normally and follow the breath in and out with the mind. Look for joy and peace. After a while of being steady in this practice – then begin also to bring in the heart - connect with your heart while keeping your focus at the point between the eyebrows and following your breath. Look for joy, peace, bliss, God. Then try to keep this feeling that has arisen in you for as long as you can throughout the day.

As you learn more about Yoga, you can be an example for others without expectation from them.

Move forward with caution and put your opinion aside, even if you are right let go of being attached to being right even though you may be right. Let it go and accept where the other person is at – that the person does not understand and does not expect you to be upset, angry, etc. Realize that at the moment you feel hurt and want to defend yourself – that is ego. You said: “I always used to think that if I don’t defend myself he will think that I deserve it. But defending will never help.” It will only escalate the situation with no reasoning and no harmony. As you develop self-control and achieve calmness, love and joy in meditation – you will know that you are not alone in the Universe. As you do this you will be able to develop your mind – you will be able to ‘see’ and increase your capacity to be able to talk to another person and present things in a way they can understand and they will listen because what you have to say is from ‘truth’ and it will be without ego. But this takes time and work. Like what we read in The Yoga Suta’s of Patanjali - its like going from the second floor window in the Empire State Building to the 101 floor window – what you see is so much more. You must keep working on yourself to get to the 101 floor.

Accept that you are learning these new ways of thinking and behaving and be easy on yourself. Learning new ways requires time, patience, and self-care.

Try to study just for an extra half hour, till 10:30 pm, in the night for the first week or two, then increase by another half hour the second or third week till 11:00 pm Then after two weeks try to increase by another half hour more till 11:30 pm.

CENTERING
CHECK IN
o Review what client has been able to integrate what worked?
o Client Sharing
ASANA
o Tadasana with affirmation
o Half-moon
o Uttanaasana
o Star - 5 pointed star with hands free
o Pelvic circles
o Waist circles

PROGRESSIVE DEEP RELAXATION - Yoga Nidra
o Full body tensing and releasing
o Body Scan – from the head down to the feet and then up again.
o Observe the body
o Observe the breath
o Witness the thoughts
o 5 minutes of peace within

PRANAYAMA
o Dirga Swasam

WISDOM TEACHING -
o Sutra II.42 - Samtoshat - By contentment, supreme joy is gained.
o Sutra II.1: Tapah (Tapasya) - Accepting pain as help for purification, study of spiritual books, and surrender to the Supreme being constitute Yoga in practice.

CHANTING - "Hari Om”
MEDITATION – 1 min
CLOSING

Client completed the 3rd Perceived Stress Scale prior to this session.

Client reports that she has done more meditation than asana because she wants to discover meditation and less asana. She went gym to run and it lifts the spirits. She does her asana stretching all the time in between her studying. She also does stretch while repeating in her mind what she just learn from her studying.

Client reported that she is beginning ‘to believe’ that meditation is good and worth the time and effort. She is doing meditation for about 10 minutes everyday before she starts to study. She finds that she is concentrated, her mind is empty of thoughts, she is more calm and more ready to get the job done. This has been very gradual, since the last 2 weeks. In the previous session, client reported that she had been meditating for longer periods, up to 15 minutes.

Client does not feel any heart rate increase during meditation.

Client reports that she feels much better in the area of self-control. “I feel good about myself in that area.” As she spoke about this, she said that she can be still and quiet and not show any reaction to keep the atmosphere calm but she is not happy”. So, we expanded the discussion to understand that we must be content and to be content we must let go of attachment to being right to our opinions, to anger, and expectations. That Yoga wisdom is a way of behaving and living that is spiritual and which is different from ordinary ‘normal’ thinking and living.

Like in the last session, I feel like client is just beginning to see the value in all of the elements of the practice that she has been learning. She wants to do the practice but she is still not organized enough with her life. This is a lifelong road and she is fortunate to find the road now.

• 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 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
o Full body tensing and releasing
o Body Scan
• PRANAYAMA
o Dirga Swasam
o Breathing practice with affirmation on inhaling confidence and exhaling self-judgement.
• CHANTING
• MEDITATION
• WISDOM TEACHING
o Review Sutra II.1: Tapah (Tapasya) - Accepting pain as help for purification, study of spiritual books, and surrender to the Supreme being constitute Yoga in practice.
o Sutra II.44 - Svadhyayad – By study of spiritual books comes communion with one’s chosen deity.