• 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.

1. In a quiet, dark, undisturbed space relax in a supine posture with bolster under knees. Get comfortable.
a. Body scan with visualization of an ocean scene
2. Reflection: Set a timer for five minutes as you reflect about
a. What do you notice about your breath today, and,
b. Where do you hold tension.
Theme: “I am resilient and whole.”

Session 4: Energy Regulation & Resilience

Theme: Svadhyaya (Self-study) — listening inward. Also introduce Jnana Y– the yoga of wisdom.

Centering: Supine with a crown to toes and toes to crown relaxation.
• “I am loved. I am enough. I am held in kindness.”
• Option for visualization of energy balancing. Visualize a color, balancing koshas.
• Introduce Nadi Shodhana (alternate nostril breathing) — slow and gentle.
• Infuses the body with oxygen; Clears and releases toxins; Reduces stress and anxiousness; Calms and
rejuvenates the nervous system; Supports clear and balanced respiratory channels.

Somatic Movement Flow
• Seated joint-freeing series.
• Standing postures – FF, crescent, DFD, plank, cobra
• Gentle balance postures - Tree and W3
• Lying down hip circles, spinal twist, bridge

Supported Supine Yoga Nidra
•. Body scan
•. Guided visualization: Imagining breath as light.
•. Loving-kindness meditation (Self). “I am loved. I am enough. I am held in kindness.”

Reflection
•. Explore Svadhyaya through gentle inquiry:
•. “What do I notice about my breath today?”
•. “Where do I hold tension?”

Closing

At this session, MML reported feeling little to not pain over the last 5 days. The worst level of pain on a scale from 0-10 was a 3. On the PANAS, her choices were very positive, feeling little to no (1) stress, guilt, fear or hostility, very (5) interested, attentive, and active, and quite (4) a bit proud, alert, strong and determined. On the scale of 1-5, she marked 'a little' (2) for irritable.

She appeared more rested than the last session, and expressed a more positive outlook. She was looking forward to the weekend when she planned to rest. She's been trying to do her Om Practice, it's been hit or miss as she is finding it difficult to schedule self-care time like relaxation and meditation into her schedule.

MML seemed to grasp and feel the light within, and the energy that comes from it. Regulating her energy on and off the pitch will be important. Being aware of the prana and internal energy, visualizing the light within and using it for healing and recovery was presented.

I am sometimes at a loss for words when explaining the four paths of yoga. Internally, innately, I understand. I must set aside time to meditate, contemplate, and reflect on how to explain it to others. So, I thought long and hard on how to introduce jnana yoga and svadhyana in an understandable way. I found a brief way to speak of wisdom, and how we reflect on "Who am I, really?, and the importance of getting to know ourselves beyond the roles we play. By using Svadhyana, self-study, we could also reflect on our own habits, thoughts, and choices. By becoming more aware of how we're living, our awareness could support the bigger wisdom we seek. through Jana Yoga.

It seemed to come across as accessible and understandable. I was proud of myself for being able with practice to present this to MML then share in a discussion of what wisdom is, and how self-study adds to it.

I plan to introduce Sa Ta Na Ma, use more restorative poses next session, introduce Ishvarapranidhana (surrender), combining it with Bhakti Yoga (the path of devotion) — as both focus on surrender, connection to something greater, and cultivating inner peace through faith, gratitude, and heartfelt practices.

Continue with meditation during closing, and chanting.