Mantra repetition calms and focuses the mind, clearing away mental clutter. With a calm, directed mind, the practitioner more fully affirms his/her intentions.

Practice six minute Tara mantra repetition with recording once or twice during your sleep preparation routine. If you wake up in the night, repeat the Tara mantra for about six minutes. If the mind is especially busy when trying to fall back asleep, replace the Tara mantra with the Kirtan Kriya. Nightly for two weeks.

Female, 71 years old, living with her husband. She and her husband travel often to visit family and friends, and to stay in their mountain "camp." Generally healthy with some hip range of motion restrictions and arthritis. There is a family history of dementia and Alzheimer's disease on her mother's side that concerns her. She is physically active, socially engaged, and is conscientious about her nutrition, leading a healthy lifestyle. She has been a yogi for about 40 years.

I expected her to be dedicated and fully believe in the power of yoga. After our initial meeting when she presented frustrated and exhausted from many months of struggling to sleep, the practice of mantra repetition seemed appropriate to settle, focus and clear her mind, easing the way to sleep. I believed she would diligently carry out our plan and she did, incorporating japa into her pre-sleep routine and return to sleep techniques, journaling daily.

Raja. Sutras 1.27-1.30 “Mantra calms and strengthens the mind.”
Inside the Yoga Sutras, p. 69, Rev. Jaganath Carrera
Focused, attentive japa reveals more subtle aspects of the mantra, the practitioner’s perceptions expand, we turn to the inner world, and limiting obstacles begin to dissolve. One obstacle, “slipping from ground gained,” is of particular interest with this client.

Bhakti. “Mantra are sound syllables representing aspects of the Divine.” See credit above. Incorporating japa in the bedtime routine, invokes a sense of reverence, transforming a routine into a more spiritual ritual.

Jnana. Clearing and focusing the mind leads to witness presence. Witness consciousness is innately steady, calm, expansive, and free of hindrances.

During intake, the client was noticeably agitated, frustrated and fatigued. She had not had a restful sleep in many weeks. When she awoke in the night, she would wrestle mentally for hours, finally falling asleep in the early morning.

She was eager to add more intention and structure to her sleep routine and loved the Tara mantra I chose for her. The 1st week following our plan, she slept through the night twice. She was encouraged, motivated and appreciative. When we met the next week, she was even more enthusiastic. She adapted the plan, incorporating soft music and chakra visualization. She had slept through the night for four nights. She was especially thrilled with her ability to recall mantras from forty years ago when she began practicing yoga. I believe the japa practice freed her mind, opening her subconscious to reveal hidden gems. The client asked to meet monthly.

Keep doing what you are doing. Add a weekly journaling reflection to look over possible trends and milestones. This may also serve as a motivational tool. Continue our Zoom live check-ins; every four to six weeks.

References.
Inside the Yoga Sutras, Reverand Jaganath Carrera
Six minute mantra. Songs of Tara, Sounds True, Om Tare Tuttare Ture Soha, Harc
Mantra meaning supplied to client:
https://www.yogapedia.com/definition/10865/om-tara-tu-tara-tu-ray-swaha

Improved memory performance with Kirtan Kriya practice.
https://content.iospress.com/articles/journal-of-alzheimers-disease/jad201433

Importance of active lifestyle.
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30367-6/fulltext?utm_campaign=tldementia20&utm_source=twitter&utm_medium=social

Yes, the plan was implemented. Please see 'Short Notes' above.

Yes, the goal was achieved. The client went from being unable to sleep for more than three hours straight to sleeping through the night, for about seven hours, four times over seven nights. Delightedly, the client received unexpected benefits from her efforts, she began recalling mantras she had learned decades ago and she began acting upon her inner wisdom to guide her calmly back to sleep.

Yes, I suggested adding a weekly reflective journaling practice and incorporating the mantras she remembered as she feels appropriate. My client, with self-reflection and inner guidance, adapted the plan herself, using the tools she already has.

Lessons learned.
Never underestimate the power of our yoga practices, especially when carried out with enthusiasm. The fruits of many years of practice are fully accessible if only we open to receive them, free of encumbrances.

I would work similarly with this client given her need. The results were fruitful and the goal was met. The client was self-motivated, ready to move from agitated thoughts to clarity and tranquility. Delve further into reflecting, adding more inquiry into the plan.

Summary.
The client presented fatigued, agitated, and frustrated with her inability to sleep well. She had developed a negative samskara around sleep. We worked together, using her decades of yoga experience, to transform the negative pattern into a positive one that serves her well. The mantra repetition to music was soothing, calming and centering. Over the two weeks me worked together, her sleep improved in duration and quality. She returned to journaling and opened to the wisdom of her inner guide. Some of her fear of memory loss has lightened as she recalls mantras from the past. She is energized.