The key teaching is practice that works through the Koshas in order to release stress.

The practice is a 2-5 minute centering practice three times a day for a week. After a week we will reflect and discontinue, continue or expand on this practice.

Client over a period of four years - Male, 59 years old, active, healthy. High blood pressure managed. Within the last year he closed his business due to Covid and moved cross-state. Feels stressed and unfocused, he previously had a meditation practice but since the move he has not been able to re-establish his practice. He would like to have a practice that does not feel so formal in the preparation.

Listed below is in the order of the practice session / Kosha / Instruction and practice time / Feedback time

Determining the stress level on scale 1-10 / Vijinananamayakosha / 1 minute / 1 minute
Tadasana w/palms facing forward (anatomical position) – grounding and lengthening/ Annamayakosha and Pranamayakosha /1 minute /1 minute
Equal part breath (with or without Ujaii according to comfort) / Pranamayakosha /1 minute /1 minute
Body scan and release of tension on exhale / Manomayakosha /1 minute /1 minute
Connect with surroundings/ Vijnanamayakosha /1 minute /1 minute
Gratitude mantra/ Manomayakosha/Anandamayakosha /1 minute /1 minute
Stress scale /Vijnanamayakosha /1 minute/1 minute

Hatha - Mountain Pose (tadasana) for lengthening the spine, stability, centering, balancing and grounding; focusing on breathing deeply and evenly to release stress.
Jnana – gratitude practice to reduce stress and bring the attention to the present moment.
Raja – Cognitive restructuring through breathwork.
Japa – increases focus and concentration.

Client was informed on the details of the session and the importance of his feedback.
I guided the client to the standing anatomical position while lengthening from the ground upward and outward (Annamayakosha) to balance the physical level and lay a foundation for integrating the other subler koshas, then adding an equal part breath - with or without ujjayi to relax and energize (Pranamaya), then adding a body scan and visualization of letting go of tension with the exhale and bringing focus and compassion to thy self (Manomayakosha), then bringing the attention to the client’s surrounding for connection and presence while including a gratitude mantra to bring an awareness of peace – ex. “I get to enjoy this day” (Anandamayakosha).
The client was receptive to each movement included in the session practice, and client felt comfortable dedicating 5 minutes 3x a day for one week and k

Client agrees to set an alarm 3xs a day everyday for 1 week - repeating session practice. Client will gauge his stress level before the practice and after keeping a mental log to discuss at next session.

Yes. The client stated he enjoyed the practice and found himself doing the practice more than 3xs a day just because it “felt great to stretch”. The client has decided to continue with this practice going forward until he is able to dedicate more time to a lengthier structured practice at which time he will reach out for further guidance.

No, I planned a practice based on client's assessment and was accessible and beneficial to the client.

The approach depends on the assessment of the individual, one size does not fit all.

Being able to go over in detail each element of the practice with the client and receiving immediate feedback was beneficial in collaborating towards a practice that would benefit the client and went very well.

I would change "keeping a mental note" to a journaling practice identifying level of stress before and after each practice to gauge the progress of stress management.

My goal was to collaborate with the client for a practice that would be accessible, beneficial and conform to client’s time frame in helping to manage stress, increase focus and guidance towards a peaceful state of being.