• 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.

Throughout the week, notice moments when you feel like you don’t have enough—whether it’s time, energy, or patience. Pause and ask, “Is that really true?”

Journal on: “In what ways can I give to myself without taking from others—or from my own well-being?”

Also, if at any time during the week you're having difficulty sleeping, try using 3-Part Breath with or without the elongated exhalation to see if it helps calm you and return back to sleep.

Centering (5 min): We began seated or reclined, and I guided everyone to ground into the moment. I invited awareness to breath, body, and energy without judgment. As we settled, I offered an intention: “I am enough. I have enough.”

Discussion (10 min): We checked in as a group. I asked how everyone was feeling and whether anything had come up from last week’s focus on Satya (Truthfulness). A few participants shared reflections, and I created space for curiosity and mutual support.

Yoga Philosophy (12-15 min): I introduced the concept of Asteya (non-stealing), the third Yama. We explored how stealing isn’t always literal—it could mean taking more than we need (attention, energy, time), or comparing ourselves to others, or even doubting our own worth.

I asked questions like:

1. “What does it mean to steal from yourself?”
2. “Can you recall a time when over-giving left you feeling depleted?”

We discussed the subtle ways we might unintentionally take from ourselves or others, and how honoring our own sufficiency could be a form of healing.

Breathwork (8-10 min): We moved into 3-part breath, this time focusing on lengthening the exhale and inviting in calm. I guided everyone to breathe in a sense of contentment, and exhale the urge to grasp or compare. Afterward, we shared how the breath felt. Had a short discussion about these calming breathing techniques can help aid in sleep at night if we're feeling restless, and help us to quiet our minds.

Asana (20 min): We warmed up gently with seated cat/cow, neck rolls, and shoulder circles. I encouraged awareness and softness in transitions.

We explored:

Tadasana (Mountain Pose) – standing tall in our own enough-ness
Warrior II – finding strength without forcing
Tree Pose – practicing balance rooted in self-trust
Child’s Pose – resting in what is (seated or on mat)

Relaxation (10 min): I guided the group through a meditation on abundance and sufficiency, offering affirmations like:

“I am enough.”
“There is nothing missing.”
“I release the need to compare or compete.”

Closing (5 min): We came together for a short closing. I asked if anyone had questions or reflections, and then shared the week’s homework.

The group’s been doing really well—each week, everyone seems a little more open and comfortable, both in the movement and the deeper conversations. A few folks have mentioned how the breathwork and journaling are really helping them feel more grounded. It’s been great to see trust growing in the room and people starting to connect the dots between what we’re learning and their everyday lives.

I’m really proud of how this group has come together and how I’ve been able to guide them through the process. It feels like the space we’ve created is supportive, safe, and meaningful—and that’s exactly what I hoped for. I’m learning a lot too, especially about pacing and how to balance structure with space for sharing and connection.

My plan for next session is to keep the format the same. I'd like to check in and see if anyone is experiencing an improvement in their sleep as well as being able to quiet their minds using some of the tools we've been learning. I'd like to start integrating the tools I'm teaching them and applying them to the goals we've created for the group including: improved sleep, better concentration and being able to quiet the mind.

Next week's session will focus on Brahmacarya, the fourth Yama.