WEBVTT 1 00:00:00.390 --> 00:00:03.620 Susanna Barkataki (she/her): Hello! Hello! And welcome! 2 00:00:06.290 --> 00:00:08.440 Susanna Barkataki (she/her): Welcome, welcome! 3 00:00:10.690 --> 00:00:16.200 Susanna Barkataki (she/her): And to Scott guiding a challenge. Some of you, I think, were there. 4 00:00:16.250 --> 00:00:21.079 Susanna Barkataki (she/her): and so it's nice to see you again in this space. 5 00:00:22.850 --> 00:00:28.969 Susanna Barkataki (she/her): Got to go. Lay down on the sofa for a minute and cuddle my puppies in between. It's lovely. 6 00:00:29.600 --> 00:00:35.299 Susanna Barkataki (she/her): so I'm just welcoming us here and 7 00:00:35.460 --> 00:00:41.800 Susanna Barkataki (she/her): we'll take a moment to do a little practice first. Turn off this light. 8 00:00:45.620 --> 00:00:46.430 Susanna Barkataki (she/her): Hmm. 9 00:00:47.880 --> 00:00:48.920 Susanna Barkataki (she/her): hmm. 10 00:00:49.920 --> 00:01:02.659 Susanna Barkataki (she/her): yeah. You're more than welcome. So for anyone who doesn't know what I'm talking about. Is, I'm leading a Yoga visibility challenge. It's kind of all about like lifting up our voices and sharing 11 00:01:04.150 --> 00:01:10.729 Susanna Barkataki (she/her): more fully our voices fearlessly with the world and some leading all this week. 12 00:01:11.060 --> 00:01:20.960 Susanna Barkataki (she/her): and the videos will be up till Saturday. For you to watch for free, and then they'll become part of bonus in another course, because 13 00:01:24.280 --> 00:01:30.759 Susanna Barkataki (she/her): a lot of folks have asked me to teach about like the visibility side, like how I do what I do 14 00:01:30.790 --> 00:01:40.520 Susanna Barkataki (she/her): on Instagram, and just like sharing my voice. And so I thought, the best way to do that is, not to put it in something like, Go to class Curator. We're really here to practice. 15 00:01:40.650 --> 00:01:47.950 Susanna Barkataki (she/her): And some folks are not interested in in that but to create another another space where we can explore that. 16 00:01:48.670 --> 00:02:03.020 Susanna Barkataki (she/her): So just letting you know if you're interested, the challenge is up and will be available for free. It's on my Youtube. And you might be getting emails about it. I'm not sure with replays and stuff through this week. 17 00:02:03.810 --> 00:02:04.810 Susanna Barkataki (she/her): So 18 00:02:06.700 --> 00:02:22.310 Susanna Barkataki (she/her): and I'm reflecting on how different the energy feels right like, just because I just transitioned from like doing a big challenge. And now we're in this space. And what I love about our Ycc space and folks who are in this 19 00:02:22.510 --> 00:02:24.789 Susanna Barkataki (she/her): like deep practice is. 20 00:02:25.620 --> 00:02:31.089 Susanna Barkataki (she/her): I feel like we really are community where we're supporting one another. We're 21 00:02:31.140 --> 00:02:33.460 Susanna Barkataki (she/her): going through our explorations. 22 00:02:33.600 --> 00:02:42.890 Susanna Barkataki (she/her): What we're grappling with. We're really here to be supported by the practice together. So I'm appreciating you right now, and just receiving the gift of 23 00:02:43.030 --> 00:02:47.830 Susanna Barkataki (she/her): of the energy of this space which allows me to be like. 24 00:02:48.890 --> 00:02:50.159 Susanna Barkataki (she/her): I feel 25 00:02:50.440 --> 00:02:58.119 Susanna Barkataki (she/her): recharged and like present, and and also grounded and kind of calm. 26 00:02:58.260 --> 00:03:05.010 Susanna Barkataki (she/her): so which is different than what I felt like a few minutes ago. I felt rather fired up. 27 00:03:05.440 --> 00:03:07.380 so yes. 28 00:03:09.870 --> 00:03:13.070 Susanna Barkataki (she/her): our theme for today. 29 00:03:13.300 --> 00:03:25.439 Susanna Barkataki (she/her): the one that felt alive and and just to note that folks are on all different kind of themes, right? Like people have entered at different times. So we're not all on the same. The same 30 00:03:25.470 --> 00:03:27.170 Susanna Barkataki (she/her): Yama or Niyama. 31 00:03:27.520 --> 00:03:35.219 Susanna Barkataki (she/her): but we're a reminder that we can cycle back around in into them, and no matter where you are. 32 00:03:36.450 --> 00:03:39.269 was feeling called to Salcha 33 00:03:39.370 --> 00:03:46.410 Susanna Barkataki (she/her): and the practice of Satja, as like practice, of clearing away that which is inessential. 34 00:03:46.760 --> 00:03:52.910 Susanna Barkataki (she/her): and focusing on that which is most the most essential and and most 35 00:03:53.630 --> 00:04:10.799 Susanna Barkataki (she/her): called, and sometimes such as really kind of watered down. It's just like clearing your space or clearing out your plate kind of like, Murray condoing your your which is great, you know, and and or your life, or your 36 00:04:11.490 --> 00:04:19.819 Susanna Barkataki (she/her): but it also goes so much deeper to like. Are there things in your life that have been taking up space 37 00:04:19.990 --> 00:04:29.339 Susanna Barkataki (she/her): that don't need to be right, or like things that you've been worried about. We're kind of dwelling on, or situations that have just been 38 00:04:31.740 --> 00:04:35.580 Susanna Barkataki (she/her): almost like taking, taking too much energy 39 00:04:35.670 --> 00:04:43.070 Susanna Barkataki (she/her): and then allowing there to be an alignment with insight, with understanding. 40 00:04:44.420 --> 00:04:53.520 Susanna Barkataki (she/her): and part of why this theme. So it's it's like the New Year celebration in a lot of Vedic. There are different ones. There's Pongo, there's 41 00:04:53.530 --> 00:05:13.670 Susanna Barkataki (she/her): there's be who celebrations. And Assam, there's different, you know, different kind of New Year celebrations at this time. And then in the pagan understanding, there's like different celebrations of the light. We've got the solstice that passed a little while ago, like almost about a month ago. 42 00:05:13.670 --> 00:05:24.240 Susanna Barkataki (she/her): And Christmas right? There's Hanukkah. There's different celebrations in many different cultures around this time, at least, in the northern hemisphere 43 00:05:24.320 --> 00:05:25.270 Susanna Barkataki (she/her): of 44 00:05:25.470 --> 00:05:30.089 Susanna Barkataki (she/her): connecting to the light. And so the light, or Syria, or the sun. 45 00:05:30.370 --> 00:05:42.700 Susanna Barkataki (she/her): is now getting longer. The days got to the shortest day, and now the days are getting longer, but it's like that light is outside of us. It's also inside 46 00:05:42.880 --> 00:05:49.419 Susanna Barkataki (she/her): ill in the Celtic wheelworm approaching in bulk. Yeah, thank you. Moricando. Pre, children, right? 47 00:05:49.510 --> 00:05:51.980 Susanna Barkataki (she/her): That's right. 48 00:05:53.220 --> 00:05:54.430 And so 49 00:05:54.510 --> 00:05:56.230 Susanna Barkataki (she/her): we can. 50 00:05:56.810 --> 00:06:02.090 Susanna Barkataki (she/her): We can connect to the sun for that light of wisdom within ourselves. 51 00:06:02.870 --> 00:06:12.539 Susanna Barkataki (she/her): and Yoga practice can remind us that we have that light of wisdom or our understanding within us. 52 00:06:13.590 --> 00:06:29.999 Susanna Barkataki (she/her): It can get blocked right like. If you've been feeling confused or unsure, kind of like, do I do this, or do I that little bit like? Hmm. Wavery to me? That's a sure sign that this area, like the area of insight. It's often very much in our minds. 53 00:06:30.320 --> 00:06:31.500 Susanna Barkataki (she/her): is 54 00:06:32.710 --> 00:06:34.000 Susanna Barkataki (she/her): is clouded. 55 00:06:34.240 --> 00:06:43.560 Susanna Barkataki (she/her): and so practices to bring in wisdom to bring in insight. And to just even set an intention for opening to insight can be really helpful. 56 00:06:43.870 --> 00:06:50.390 Susanna Barkataki (she/her): So that's where we are today. And I'm gonna light some. and sense 57 00:06:51.950 --> 00:06:55.290 Susanna Barkataki (she/her): to each of our inner wisdom. 58 00:06:57.320 --> 00:07:06.140 Susanna Barkataki (she/her): and an invitation to you to if you're have other things open to let those 59 00:07:06.210 --> 00:07:10.390 Susanna Barkataki (she/her): we closed, or to put them down, and then we'll practice together. 60 00:07:17.610 --> 00:07:18.430 Susanna Barkataki (she/her): Hmm! 61 00:07:25.140 --> 00:07:30.959 Susanna Barkataki (she/her): But it's now on on a rock 62 00:07:31.540 --> 00:07:32.620 Susanna Barkataki (she/her): alright. 63 00:07:35.080 --> 00:07:40.060 Susanna Barkataki (she/her): So releasing whatever might be there. 64 00:07:41.280 --> 00:07:45.350 Susanna Barkataki (she/her): grasping at your attention and coming 65 00:07:45.700 --> 00:07:53.150 Susanna Barkataki (she/her): to either a seat or a standing, or lying down. and then letting your awareness 66 00:07:53.680 --> 00:08:03.630 Susanna Barkataki (she/her): kind of pull you forward, or your body might tip forward a little bit noticing what you're moving towards. leaning back. lean back. 67 00:08:05.430 --> 00:08:09.000 Susanna Barkataki (she/her): left. and write. 68 00:08:19.220 --> 00:08:23.329 Susanna Barkataki (she/her): maybe starting to make little circles in one direction. 69 00:08:35.240 --> 00:08:37.250 Susanna Barkataki (she/her): then the other direction. 70 00:08:48.870 --> 00:08:54.030 Susanna Barkataki (she/her): inhaling, stretching your arms up any amount away from the earth 71 00:08:54.520 --> 00:08:56.529 Susanna Barkataki (she/her): towards the sky. 72 00:08:57.440 --> 00:09:08.760 Susanna Barkataki (she/her): and bringing your hands down behind the back of your head. So, feeling for that bony kind of ridge at the base of your skull, and giving yourself a little bit of a massage there 73 00:09:09.210 --> 00:09:14.650 Susanna Barkataki (she/her): and then, maybe up around your head or jaw your neck 74 00:09:21.580 --> 00:09:23.719 Susanna Barkataki (she/her): when you feel satisfied. 75 00:09:24.730 --> 00:09:36.000 Susanna Barkataki (she/her): holding your hands together so your fingers intertwine, and letting them rest on the back of your neck, and gently kind of offering yourself some traction, or, if that doesn't feel good, just 76 00:09:36.220 --> 00:09:44.130 Susanna Barkataki (she/her): finding a forward fold that feels supportive in releasing your energy, your awareness towards the earth. 77 00:09:45.680 --> 00:09:48.390 Susanna Barkataki (she/her): deep breath in full breath out. 78 00:09:50.570 --> 00:09:54.149 Susanna Barkataki (she/her): releasing anything you need to release full breath in. 79 00:09:55.570 --> 00:09:57.110 Susanna Barkataki (she/her): Exhale 80 00:10:01.920 --> 00:10:03.790 Susanna Barkataki (she/her): one more time. 81 00:10:08.550 --> 00:10:18.079 Susanna Barkataki (she/her): slowly letting your head come back up arms and clasp and fingertips from one hand can just gently rotate on your forehead. 82 00:10:22.260 --> 00:10:27.600 Susanna Barkataki (she/her): and then you can rub your hands together, generating some heat, some light. 83 00:10:28.620 --> 00:10:41.299 Susanna Barkataki (she/her): and we'll place our hands over our eyes. If that feels comfortable for you. send your eyes and your forehead some energy, you can let your eyes be closed, or gaze into the darkness 84 00:10:46.310 --> 00:10:47.750 Susanna Barkataki (she/her): like, what am I? 85 00:10:48.290 --> 00:10:52.939 Susanna Barkataki (she/her): Favorite teachers from the sick tradition? Valuor shares. 86 00:10:53.600 --> 00:10:57.829 Susanna Barkataki (she/her): letting it be the darkness of the womb, the darkness of what's being born. 87 00:10:59.630 --> 00:11:01.110 Susanna Barkataki (she/her): what's emerging 88 00:11:07.660 --> 00:11:14.400 Susanna Barkataki (she/her): and taking your hands and offering yourself some care anywhere that might need it, maybe back down or 89 00:11:16.000 --> 00:11:20.770 Susanna Barkataki (she/her): neck, or your jaw. and stretching arms out. 90 00:11:26.350 --> 00:11:36.309 Susanna Barkataki (she/her): we'll stretch to each side of our neck, so, letting one ear drop down towards shoulder, shoulder, drop down towards earth 91 00:11:36.340 --> 00:11:38.720 Susanna Barkataki (she/her): opposite arm, construct away 92 00:11:44.740 --> 00:11:49.089 Susanna Barkataki (she/her): face, can gaze down towards the earth or up towards the sky. 93 00:11:57.120 --> 00:11:59.539 Susanna Barkataki (she/her): gently switching sides. 94 00:12:18.250 --> 00:12:26.909 Susanna Barkataki (she/her): knowing that we're not symmetrical beings. We don't live symmetrical lives. So each side of your neck might be a little different. 95 00:12:32.020 --> 00:12:41.270 Susanna Barkataki (she/her): and then rotating your neck around either from left to right, or, if you like to do full circles moving in one direction 96 00:12:41.480 --> 00:12:43.119 Susanna Barkataki (she/her): 3 or 4 times 97 00:12:44.370 --> 00:12:45.710 Susanna Barkataki (she/her): with your breath. 98 00:12:47.930 --> 00:12:50.610 Susanna Barkataki (she/her): and then moving the other direction. 99 00:13:02.390 --> 00:13:06.459 Susanna Barkataki (she/her): When you feel ready coming to center to stillness. 100 00:13:07.500 --> 00:13:30.020 Susanna Barkataki (she/her): we'll continue with just a few eye exercises. So for this you can let your both eyes and my eyes mostly blind in one eye, so I'm not entirely sure to my point. I will do exactly what I say, but so you can just follow for yourself or follow my good eye, which is my my right. 101 00:13:30.190 --> 00:13:35.900 Susanna Barkataki (she/her): I don't know. It says that for you, but we'll gaze up to the top right corner 102 00:13:35.990 --> 00:13:37.600 Susanna Barkataki (she/her): with both our eyes. 103 00:13:39.160 --> 00:13:41.559 Susanna Barkataki (she/her): and then the top, left corner 104 00:13:44.690 --> 00:13:47.980 Susanna Barkataki (she/her): and opposite bottom, right 105 00:13:49.180 --> 00:13:50.680 Susanna Barkataki (she/her): and then bottom left. 106 00:13:52.800 --> 00:13:59.409 Susanna Barkataki (she/her): and if you'd like, you can circle your eyes around, moving in one direction just like we did with our neck 107 00:14:00.720 --> 00:14:02.530 Susanna Barkataki (she/her): and then the other. 108 00:14:08.430 --> 00:14:12.430 Susanna Barkataki (she/her): and then let your eyes gently close, or just softly focus. 109 00:14:15.760 --> 00:14:32.220 Susanna Barkataki (she/her): and we'll practice a little bit of movement with your drishty, so you can inhale. Bring right arm up, gaze at your right pointer finger, and you can have all your fingers out. But just look at the pointer finger, and then follow your pointer finger as it lifts up 110 00:14:32.350 --> 00:14:36.670 Susanna Barkataki (she/her): and back behind you. So you're doing a gentle twist 111 00:14:36.730 --> 00:14:39.529 Susanna Barkataki (she/her): blood gazing at your fingertip. 112 00:14:40.870 --> 00:14:48.989 Susanna Barkataki (she/her): inhale and exhale. and then inhale. Lift that finger up and bring it back in front of you. 113 00:14:50.170 --> 00:15:05.330 Susanna Barkataki (she/her): See if you can keep your eye on your finger and lift up your other hand. So for me, that's my left hand. Release your right hand. Now you're gazing at your left fingertip and inhale. See if you can follow your left fingertip? Is your arm 114 00:15:05.820 --> 00:15:12.409 Susanna Barkataki (she/her): rolls back behind you some gentle twist with your body and with your 115 00:15:12.420 --> 00:15:13.620 Susanna Barkataki (she/her): case. 116 00:15:14.110 --> 00:15:17.830 Susanna Barkataki (she/her): Inhale, fully, exhale fully. 117 00:15:19.090 --> 00:15:26.520 Susanna Barkataki (she/her): and then inhale, following your finger as it comes back to center. And we'll do that once more on each side. 118 00:15:26.960 --> 00:15:32.510 Susanna Barkataki (she/her): So these types of practices really help focus our clarity. 119 00:15:33.280 --> 00:15:36.730 Susanna Barkataki (she/her): Inhale, lifting up and back. 120 00:15:37.280 --> 00:15:39.260 Susanna Barkataki (she/her): following with your eyes 121 00:15:45.350 --> 00:15:46.970 Susanna Barkataki (she/her): coming forward. 122 00:15:48.490 --> 00:15:53.480 Susanna Barkataki (she/her): allowing your mind, your body, your gaze, to be in one 123 00:15:55.310 --> 00:15:56.700 Susanna Barkataki (she/her): intention. 124 00:15:58.180 --> 00:16:00.380 Susanna Barkataki (she/her): Check sides if you haven't. 125 00:16:07.550 --> 00:16:14.009 Susanna Barkataki (she/her): and how back and forward, and bring both fingers together. 126 00:16:14.360 --> 00:16:23.039 Susanna Barkataki (she/her): and then you can bring your fingers right in front of you, hands up to Anjali Mudra, keeping your gaze on your 127 00:16:23.190 --> 00:16:24.690 Susanna Barkataki (she/her): pointer fingers 128 00:16:29.730 --> 00:16:31.680 Susanna Barkataki (she/her): deep, breath in 129 00:16:32.190 --> 00:16:35.960 Susanna Barkataki (she/her): full breath. Out, we'll chant Ohm! 3 times! 130 00:16:38.030 --> 00:16:40.940 Susanna Barkataki (she/her): Oh. 131 00:16:45.480 --> 00:16:48.170 Susanna Barkataki (she/her): oh. 132 00:16:54.490 --> 00:16:56.820 Susanna Barkataki (she/her): oh! 133 00:17:02.400 --> 00:17:05.540 Susanna Barkataki (she/her): Rubbing your hands together one more time. 134 00:17:05.950 --> 00:17:14.360 Susanna Barkataki (she/her): bringing your hands over your eyes, letting them rest and relax, maybe massaging around the eye sockets. 135 00:17:14.480 --> 00:17:15.770 Susanna Barkataki (she/her): eyebrows 136 00:17:21.990 --> 00:17:26.400 Susanna Barkataki (she/her): gazing around your room. Your space when you're ready. 137 00:17:39.440 --> 00:17:40.730 Susanna Barkataki (she/her): and we'll come back 138 00:17:42.960 --> 00:17:52.280 Susanna Barkataki (she/her): just wanna open it up to see if there's any reflections on the theme of insight or clarity. Anything you're feeling kind of 139 00:17:52.640 --> 00:17:59.349 Susanna Barkataki (she/her): clearer about or blocked about that you want to reflect on together as a community. So 140 00:18:00.280 --> 00:18:03.039 Susanna Barkataki (she/her): thank you for that practice 141 00:18:04.750 --> 00:18:06.399 Susanna Barkataki (she/her): and opening it up 142 00:18:06.570 --> 00:18:09.019 Susanna Barkataki (she/her): to our shared space. 143 00:18:30.190 --> 00:18:34.020 Susanna Barkataki (she/her): Either everyone's very relaxed, or everyone's very clear. 144 00:18:36.150 --> 00:18:39.489 Susanna Barkataki (she/her): Carly, are you gonna share something? 145 00:18:40.700 --> 00:18:45.280 Carly Joelle: I just got really excited when I saw my friend Hannah here. I'm sorry. 146 00:18:45.750 --> 00:18:50.270 Carly Joelle: That's so cool. So cool. 147 00:18:50.580 --> 00:18:52.970 Susanna Barkataki (she/her): Yeah, I love that. 148 00:18:56.110 --> 00:18:56.920 Susanna Barkataki (she/her): Yeah. 149 00:18:58.740 --> 00:19:03.620 Susanna Barkataki (she/her): it's really special to be able to be in community. Yeah. 150 00:19:04.520 --> 00:19:13.340 Susanna Barkataki (she/her): any anything that you're reflecting on anything that's like insights around things that you've had clarity on or questions 151 00:19:13.940 --> 00:19:15.690 Susanna Barkataki (she/her): yeah, open it up 152 00:19:16.470 --> 00:19:17.440 Susanna Barkataki (she/her): bonnie. 153 00:19:18.950 --> 00:19:30.170 Bonnie Walker: hey, can you hear me yeah great so we've had like 3 weeks of ice and snow, and our 154 00:19:30.320 --> 00:19:41.729 Bonnie Walker: our rain gutters overfilled with snow and ice, and it was when that happens it can back up into the attic and flood the house from the attic down. And so I've been 155 00:19:41.930 --> 00:19:54.119 Bonnie Walker: really stressed about that. I've been losing sleep. And I just realized that the storm is clearing and our gutters are clearing. And II need to let go of that stress. And just it's 156 00:19:54.220 --> 00:20:02.140 Bonnie Walker: we're on top of it, and we're doing, we can to protect our home and our family, and it's just all in progress now. So 157 00:20:03.160 --> 00:20:04.330 Bonnie Walker: thank you. 158 00:20:06.040 --> 00:20:11.010 Susanna Barkataki (she/her): Thank you for sharing Bonnie. Wow! That sounds unsettling. 159 00:20:11.210 --> 00:20:21.510 Susanna Barkataki (she/her): So I can imagine that it's like it's a challenge to feel useful even when or as the challenges passing. 160 00:20:24.550 --> 00:20:28.049 Susanna Barkataki (she/her): Just lots of like care for your nervous system, and 161 00:20:28.240 --> 00:20:30.820 Susanna Barkataki (she/her): hmm. thank you for sharing 162 00:20:34.280 --> 00:20:36.460 Susanna Barkataki (she/her): Caroline. Hi! 163 00:20:41.760 --> 00:20:44.699 Caroline: I always seem to find it hard to find the right buttons. 164 00:20:45.700 --> 00:20:52.369 Caroline: I wanted to say thank you for that practice. 165 00:20:52.560 --> 00:20:58.840 Caroline: I was really aware of how hard I would find it to do that practice without 166 00:20:58.870 --> 00:21:01.789 Caroline: the group or without you guiding it 167 00:21:02.220 --> 00:21:11.940 Caroline: and and the effort of the concentration, but also this really lovely feeling that came with it. And 168 00:21:12.840 --> 00:21:15.230 Caroline: and I 169 00:21:17.760 --> 00:21:21.880 Caroline: have an epiphany from doing that. But 170 00:21:22.650 --> 00:21:26.549 Caroline: I'm really today. And tomorrow. 171 00:21:26.560 --> 00:21:33.570 Caroline: just feel like I'm on this seesaw where I'm going to be letting go of one way that I've been working. I've drafted my resignation. 172 00:21:34.200 --> 00:21:43.050 Caroline: and really trying to allow myself to dream and open up to who I meant to be working with, and how I'm meant to be working. 173 00:21:44.000 --> 00:21:48.479 Caroline: So when you were talking about being confused, and it being like. 174 00:21:49.510 --> 00:21:55.659 Caroline: and of just like, it's like murky over. That was really kind of resonating with me. And so yeah, and I'm actually hoping that 175 00:21:56.270 --> 00:22:06.280 Caroline: But maybe the processes of doing some of that, the visibility invitations that I mean I haven't. I haven't had. It hasn't worked for me to look at any of them yet, but 176 00:22:06.500 --> 00:22:07.810 that process. 177 00:22:07.860 --> 00:22:11.260 Caroline: I'm sure, will also be helpful in me just getting a bit clearer on 178 00:22:11.680 --> 00:22:17.350 Caroline: on who I meant to be listening to cause I'm pretty sure my role is meant to be a listener, but I'm not quite sure. Quite. 179 00:22:21.530 --> 00:22:23.089 Caroline: Thank you. Thank you. 180 00:22:24.070 --> 00:22:24.810 Susanna Barkataki (she/her): Yeah. 181 00:22:25.160 --> 00:22:31.870 Susanna Barkataki (she/her): thank you for sharing your transition to, you know, it's like, sometimes I feel like in transitions 182 00:22:33.480 --> 00:22:44.910 Susanna Barkataki (she/her): for me. I don't always know where it's heading, but I just have to like, take that next step in that next step in that next step, and then the the like. Aha! Sometimes comes. 183 00:22:45.060 --> 00:22:49.149 Susanna Barkataki (she/her): I don't know. For me. It's like months later, it's it's not always quick 184 00:22:49.510 --> 00:22:51.360 Susanna Barkataki (she/her): in those transition moments. 185 00:22:51.760 --> 00:22:57.530 Caroline: No, no, exactly. I've just really got a sense I have to like. Go to our space for things to come in. Just let it unfold. 186 00:22:57.730 --> 00:23:03.320 Susanna Barkataki (she/her): Hmm. yeah. thank you you very much. 187 00:23:03.470 --> 00:23:05.499 Susanna Barkataki (she/her): Rachel, coming to you. 188 00:23:05.870 --> 00:23:32.340 rachel@yogasong.net: I'm really grateful for that exercise, and distraction is one of my biggest weaknesses, and but the first time before my head even made the whole turn around. My mind already went somewhere else, like, Oh, my gosh, this is so hard and and so that it was like just the realization of that was like, yeah, this is my, my nervous system and my body are used to 189 00:23:32.760 --> 00:23:45.960 rachel@yogasong.net: to be that are used to be distracted so easily. So that's something I'm trying to work with this year. One of the things that I generally do that I haven't done is is 190 00:23:46.050 --> 00:23:52.319 rachel@yogasong.net: put a ton of projects on my in my queue at the beginning of the year, and then I'm like 191 00:23:52.430 --> 00:23:53.750 rachel@yogasong.net: completely 192 00:23:53.770 --> 00:24:11.690 rachel@yogasong.net: distracted and overwhelmed by the end of January, and I haven't done that this year. And so one of the things I've been trying to do to help focus is write myself a letter of encouragement every morning, and that's been helpful, but I loved the the practice with the the focus, with the Drishti, and I think I wanna try to 193 00:24:11.830 --> 00:24:13.970 rachel@yogasong.net: bring that into my 194 00:24:14.140 --> 00:24:19.149 rachel@yogasong.net: every day, and I'm also I did sign up for the the 195 00:24:19.230 --> 00:24:22.529 rachel@yogasong.net: visibility challenge. I haven't had a chance to look at anything yet, but 196 00:24:22.580 --> 00:24:30.890 rachel@yogasong.net: I'm excited that you're doing that. So thank you. Thank you for this. That revelation was like astounding first 3 s of the practice. 197 00:24:32.630 --> 00:24:35.090 Susanna Barkataki (she/her): Thank you, Rachel. I love 198 00:24:35.320 --> 00:24:41.600 Susanna Barkataki (she/her): so much of what you shared. It's so true, right? Like as we're focusing. And it's like we 199 00:24:41.640 --> 00:25:06.750 Susanna Barkataki (she/her): oh, gone. So it's it's a really wonderful way. And for those who are teachers you can bring that to see into. I don't. I did it, do we do it twice? I don't do it much longer than that because it can be really frustrating for folks to stay focused on their arms as they're as they're moving, but it also can be really powerful and can lead us to those insights. 200 00:25:07.180 --> 00:25:17.660 Susanna Barkataki (she/her): And I love that. What did you say you're doing in the morning? You're writing a letter of like an affirmation. I do morning pages from Julie Cameron's The artist way, and that sort of got stale for me. 201 00:25:17.660 --> 00:25:39.330 rachel@yogasong.net: and and and I was recognizing how distracted II have the tendency to be distracted a lot. That's one of my weaknesses. And so I've been writing myself a letter of encouragement, and, like Wu, you know, with my bullet, journal in hand, looking at like, what are the 3 things I need to focus on today, and doing it with le language of compassion and encouragement rather than like boom, boom! Boom! 202 00:25:39.620 --> 00:25:41.680 rachel@yogasong.net: Hmm! Oh, yeah. 203 00:25:42.060 --> 00:26:07.769 Susanna Barkataki (she/her): I love that. Thank you for sharing. I saw you posted about the letters of encouragement. And so I actually was really curious about it. Because I'm like, Oh, what does that look like? What does that sound like? You know? What is it? I speak myself in like like I call myself you. You like I am. I'm not saying I'm seeing you so it's like I'm speaking to myself, which, even just using the different tents to me makes a difference. I don't know why, but it does 204 00:26:08.550 --> 00:26:13.979 Susanna Barkataki (she/her): kind of like your your pepping yourself up or like like cheerleading yourself. 205 00:26:14.200 --> 00:26:16.070 rachel@yogasong.net: Yeah, yeah. 206 00:26:16.320 --> 00:26:23.540 rachel@yogasong.net: yeah. You can do this. You got it. Just take one step at a time. Start here. 207 00:26:24.780 --> 00:26:26.790 rachel@yogasong.net: Yeah. thank you. 208 00:26:26.890 --> 00:26:36.609 Susanna Barkataki (she/her): That's so lovely, Rachel. Thank you for sharing with us and with me, I'm like, Oh, yeah, I'm gonna try writing because I've been doing more journaling lately as well 209 00:26:37.910 --> 00:26:45.620 Susanna Barkataki (she/her): and focusing on what a what a intentions I want to bring to the day, and what, how I want to show up, you know, and writing a little bit first. 210 00:26:47.350 --> 00:26:53.350 Susanna Barkataki (she/her): but I haven't tried reflecting as you. So I'm gonna try that. Yeah, thank you. 211 00:26:53.610 --> 00:26:54.630 Susanna Barkataki (she/her): Jessica. 212 00:26:58.540 --> 00:27:06.420 Jessica Jacovitch (she/her): Hi! Oh, my heart is like all the way up here. I'm noticing you friendly strangers. 213 00:27:07.990 --> 00:27:17.720 Jessica Jacovitch (she/her): Yeah, I can get a little bit nervous talking in front of people so it can be helpful for me to look out of my window, so I think I might be kind of shifting my gaze a little bit. 214 00:27:17.860 --> 00:27:27.510 Jessica Jacovitch (she/her): yeah, even now I'm like noticing there's like a grounding, or like the blood flow, is going a little bit more to to other areas of my body 215 00:27:28.120 --> 00:27:29.220 Jessica Jacovitch (she/her): comedy. 216 00:27:29.300 --> 00:27:35.840 Jessica Jacovitch (she/her): I'm finding this really serendipitous, because what I was really thinking about with this practice is 217 00:27:36.000 --> 00:27:38.759 Jessica Jacovitch (she/her): like our how much our eyes do. 218 00:27:38.970 --> 00:27:52.009 Jessica Jacovitch (she/her): One of our first orienting responses as a baby is looking around at the world. So I found it to be like such a rich connection. Susanna, when you were saying like 219 00:27:52.050 --> 00:27:59.160 Jessica Jacovitch (she/her): what's emerging from the darkness, or like what's being born. It really kind of felt like that early stage. 220 00:27:59.310 --> 00:28:03.720 Jessica Jacovitch (she/her): Then my own kind of trauma work. I'm doing a little bit of 221 00:28:04.370 --> 00:28:07.060 Jessica Jacovitch (she/her): like pre-verbal early 222 00:28:07.360 --> 00:28:12.320 Jessica Jacovitch (she/her): work. I do somatic experiencing. And so it. 223 00:28:12.500 --> 00:28:21.809 Jessica Jacovitch (she/her): I was doing something like this before we were or before I sign that. And so just kind of noticing that like upward motion of my eyes, too. 224 00:28:21.940 --> 00:28:33.499 Jessica Jacovitch (she/her): And so I found it interesting when you're like, oh, like press the back of your head. I was like, no, I'm doing this instead, like, this is my practice. Yeah, just welcome welcoming anybody to join us at, as in seeing other people have. 225 00:28:33.730 --> 00:28:42.710 Jessica Jacovitch (she/her): They kind of noticing what it's like to look up and back, felt so healing like, I got this message from myself, like, Oh, yeah, I've got you. 226 00:28:42.960 --> 00:28:45.560 Jessica Jacovitch (she/her): We're your help here, and so 227 00:28:45.610 --> 00:28:50.980 Jessica Jacovitch (she/her): think more or less just noticing the different connections with what 228 00:28:51.110 --> 00:28:55.900 Jessica Jacovitch (she/her): like spiritual teachings of Yoga are, and how our bodies, like set up 229 00:28:55.930 --> 00:29:04.490 Jessica Jacovitch (she/her): and designed to like, move from threat to to safety, and just kind of thinking about what happens in our eyes, and 230 00:29:04.580 --> 00:29:16.209 Jessica Jacovitch (she/her): like the disorienting moments, and then how important it can be just to let that be a process of looking around there. And we're following that fixed attention as we attune. So 231 00:29:16.800 --> 00:29:21.719 Jessica Jacovitch (she/her): I probably could continue on, but more or less, just what's happening for me, and 232 00:29:21.970 --> 00:29:24.419 Jessica Jacovitch (she/her): just a really nice 233 00:29:24.520 --> 00:29:29.250 Jessica Jacovitch (she/her): experience to be here with you. But practice the other. 234 00:29:32.420 --> 00:29:40.099 Susanna Barkataki (she/her): Thank you, Jessica, and thank you for naming your experiences as they're arising. I always find that so grounding and so helpful. 235 00:29:40.920 --> 00:29:44.950 Susanna Barkataki (she/her): Thank you. Karen. Aye. 236 00:29:45.130 --> 00:29:50.520 Karen McMillan | YINpreneur: Hi, I just wanted to say Thank you. You know I've spent most of the day with you. I love it. 237 00:29:50.870 --> 00:30:05.730 Karen McMillan | YINpreneur: I just. And I made the comment earlier in the visibility. Just simplicity. You know, we're just moving. We're just breathing. So it's like, Wow, Yoga is just being intentional and connecting with your breath. 238 00:30:05.750 --> 00:30:12.689 Karen McMillan | YINpreneur: I mean. we know there's more. We're all learning but volunte and purpose. It's like whatever we're doing. 239 00:30:13.040 --> 00:30:18.550 Karen McMillan | YINpreneur: If we are mindful of our breath or intention of our breath in aligning them. 240 00:30:18.560 --> 00:30:20.350 Karen McMillan | YINpreneur: It's like we're practicing. 241 00:30:21.670 --> 00:30:25.910 Karen McMillan | YINpreneur: and it's like dishes dinner, whatever. And 242 00:30:26.760 --> 00:30:33.199 Karen McMillan | YINpreneur: I find. And I tell this to clients that when we're intentional, I just remember this, if you don't mind me sharing 243 00:30:33.280 --> 00:31:01.310 Karen McMillan | YINpreneur: that specially. I have clients that work in offices, and they get totally annoyed. One was an attorney, and she's like I, Kate it people. She was doing a nonprofit. She's like everybody just keeps coming in during the day and interrupting me. I said, Well, why don't you try quieting? So, in other words, when somebody comes to your door instead of you get annoyed, you know you just go down your work, and you're like what? Almost even if you don't say it, you feel that they said, why don't we change it up a little 244 00:31:01.780 --> 00:31:04.410 Karen McMillan | YINpreneur: when somebody comes to your door. Take a breath. 245 00:31:04.510 --> 00:31:22.529 Karen McMillan | YINpreneur: be intentional about. I'm going to take a break. Let them know how many minutes you have breathe while they're talking, and then, before you go back to your work. Breathe and be intentional as you start again, like it's just, I call it, slow down to speed up your success. So just the simplicity and beauty of it. Thank you. 246 00:31:24.490 --> 00:31:35.270 Susanna Barkataki (she/her): Thank you. Thank you so much for sharing that, Karen. That practice as well, because so helpful. I have one of my favorite books 247 00:31:35.410 --> 00:31:43.950 Susanna Barkataki (she/her): that has come out in the last, like decade, is called Deep work by Cal Newport. Some of you might know it. Some of you might not. And 248 00:31:44.710 --> 00:31:48.900 Susanna Barkataki (she/her): what's helpful about it for me is, you know, he's talking about like 249 00:31:50.480 --> 00:32:00.230 Susanna Barkataki (she/her): our attention and the attenuation of our our attention, and that what's really valuable in this information economy is knowledge work. 250 00:32:00.270 --> 00:32:15.600 Susanna Barkataki (she/her): But to actually produce deep knowledge work takes a kind of focus. It's very hard to create and sustain, because there's so many things distracting goes into like offices, and you know, like your co-worker like, it's so easy to be distracted 251 00:32:15.900 --> 00:32:23.750 Susanna Barkataki (she/her): if we've even gotten that to the office without like checking our 100 emails and text messages, and maybe social media right? 252 00:32:23.880 --> 00:32:48.280 Susanna Barkataki (she/her): And what was sort of a wake up call in that book is, there's evidence through, you know, research that's been done about what's called attention residue. And so for everything that we, you know, we're say, we're focusing on some kind of deep work like a project or a book, or, you know, a writing or research, and then we get distracted. Some part of our attention goes with that distraction. 253 00:32:48.750 --> 00:32:54.030 Susanna Barkataki (she/her): and that is like, Oh, kind of a a wake up. And 254 00:32:54.250 --> 00:33:01.140 Susanna Barkataki (she/her): so he talks about essentially like batching your deep work mean, and you can do that in various ways. 255 00:33:01.610 --> 00:33:30.360 Susanna Barkataki (she/her): including, say, like schedule out, say, 2 h in the morning or in the afternoon or evening, whenever right obviously morning is better cause your attention hasn't been as attenuated, or it can be like what he calls grand gestures like going away, and when he got to that point I was like, Oh, this is retreat, you know. He's talking about retreat like this is a practice that yoga practitioners, mindfulness meditators have done forever. 256 00:33:30.440 --> 00:33:31.610 Susanna Barkataki (she/her): And 257 00:33:31.730 --> 00:33:41.449 Susanna Barkataki (she/her): when we go into a sustained time of focus we can sort of grow or progress or release attachments, or you know. 258 00:33:41.700 --> 00:33:50.170 Susanna Barkataki (she/her): What do they call the the things that like the not grantees, the not that bind us, or the things that kind of keep us home 259 00:33:50.230 --> 00:33:57.610 Susanna Barkataki (she/her): held back. And when I love about what you shared, Karen, that he doesn't talk about so just want to kind of underscore that 260 00:33:58.820 --> 00:34:08.789 Susanna Barkataki (she/her): is that we actually, even though our attention gets attenuated, we can reset it through a meditation practice, through a focus practice 261 00:34:08.909 --> 00:34:15.320 Susanna Barkataki (she/her): every moment that we choose to. And so. Yes, that residue is happening. 262 00:34:15.330 --> 00:34:19.310 Susanna Barkataki (she/her): And yet we can come. We can come back 263 00:34:19.760 --> 00:34:46.789 Karen McMillan | YINpreneur: so. Oh, you use insight timers, my pomodoro timer. Yes, work, work, work, work as meditation. And by that, Karen, do you wanna explain that? I'm sure. So people may know like the power hour. And they, you know, people have used regular kitchen timers, and there's when it looked like a tomato, and somebody wrote a book about Commodore. You know the whole idea is, you set the timer, and you work for that. Well, what I love about insight timer, is one you can choose no sound 264 00:34:46.810 --> 00:35:02.200 Karen McMillan | YINpreneur: or have a sound in the background, depending on what you're doing. But you can also set up intervals. So if you were working for an hour you could set up different. And they're singing bells. They're singing bowls or chimes as the sound, and you could say. 265 00:35:02.210 --> 00:35:05.000 Karen McMillan | YINpreneur: Start the hour with a chime. 266 00:35:05.330 --> 00:35:35.159 Karen McMillan | YINpreneur: and then, 30 min later, have another time which remind you to get back into your work, and then 5 min before, and you can set it up for 10 min an hour, whatever you wish. But the idea is, I love having the little reminders, because each time reminds me, all right. Am I still focused? Am I still doing what I'm doing? And I call it work as a meditation. I discovered this years ago, and I just call it work as a meditation versus a buzzer or an alarm. 267 00:35:35.420 --> 00:35:40.089 Karen McMillan | YINpreneur: and it doesn't change your energy when you get reminded it brings you back. 268 00:35:44.410 --> 00:35:54.130 Susanna Barkataki (she/her): No, I love that. Yes, Carly, that's great idea. I frequently send an alarm to go off every 15 min. But I like your idea of using insight, Demo, instead of my alarm. Yes. 269 00:35:54.560 --> 00:36:10.600 Susanna Barkataki (she/her): at Deer Park Monastery in Plum Village, the tiknatan tradition that some of you might know they have a clocks that time every 15 min, and when the clock times, you know, it can be like 200 people in the Meditation hall or in the dining hall, and everyone stops. 270 00:36:10.650 --> 00:36:13.039 Susanna Barkataki (she/her): and the idea is, the bell goes. 271 00:36:13.400 --> 00:36:20.979 Susanna Barkataki (she/her): and you come back to yourself, and you take 3 mindful breaths. It's really funny when you know 272 00:36:21.490 --> 00:36:38.419 Susanna Barkataki (she/her): the one they have in the dining hall. It also times the number of hours like. So if it's 7 am. At times 7 times. So it was like about to talk again after the 3 breaths. But then it's like ding ding. So, anyway, it's kind of fun and finding ways to 273 00:36:38.830 --> 00:36:43.070 Susanna Barkataki (she/her): to bring that kind of mindful focus and that moment of mindfulness. 274 00:36:43.120 --> 00:36:54.709 Susanna Barkataki (she/her): I actually think it. I don't know what the opposite of like attenuation is. Maybe someone knows the word that would be the opposite of that. But I think it like restores our focus and attention to do these practices. 275 00:36:55.290 --> 00:37:04.289 Susanna Barkataki (she/her): And so I had a tiny book by Tiknata Han using practical everyday activities for mindful moments doing dishes. Yes. 276 00:37:04.670 --> 00:37:11.870 Susanna Barkataki (she/her): yeah. And that's yoga right like that's what it is to practice. All of life is your bow of life is meditation. 277 00:37:12.090 --> 00:37:13.699 Susanna Barkataki (she/her): So. 278 00:37:15.200 --> 00:37:31.189 Susanna Barkataki (she/her): continuing to open it up. And what I thought we could end with today. Just so, you know, it's like a practice. So a very like gentle kind of restorative, meditative practice. Because, again, if we're focusing on socha, on tuning into that inner wisdom. The best way to do that 279 00:37:31.300 --> 00:37:37.850 Susanna Barkataki (she/her): is to allow our mind and our body to kind of stop being so much in, like the 280 00:37:38.270 --> 00:37:45.530 Susanna Barkataki (she/her): the alpha, or whatever the the active state, but more in the receptive, calm state. So 281 00:37:45.690 --> 00:37:52.730 Susanna Barkataki (she/her): anyone else. We have plenty of time for other reflections, and then I'll guide us as a practice on the way out. 282 00:37:53.820 --> 00:37:54.990 Susanna Barkataki (she/her): Karen might. 283 00:37:55.150 --> 00:38:20.740 Karen McMillan | YINpreneur: It's mine, not mob. This was my time meditation teacher. He used to tell us when we'd sit, you know, because we practiced everything. Look at it. Incense burning, you know the whole deal. And so it was like an 8 week course or something, and he would say, as soon as you sit down, of course you know that empty mind is gonna fill with your goes through lists and everything else. So he said she did either like a person or a cloud. Let it float by. You don't have to label it, name it. 284 00:38:21.000 --> 00:38:23.950 Karen McMillan | YINpreneur: converse with it even in your mind. You just have to 285 00:38:24.070 --> 00:38:28.600 Karen McMillan | YINpreneur: let it float by. And I just for me, that's always a tip. It's like. 286 00:38:28.620 --> 00:38:37.700 Karen McMillan | YINpreneur: Oh, it came in right. Just let it go, cause I don't know how to clear my mind. I don't know how to quiet my mind. 287 00:38:37.720 --> 00:38:41.180 Karen McMillan | YINpreneur: So the thing is to not talk with the thoughts 288 00:38:41.610 --> 00:38:51.050 Susanna Barkataki (she/her): I love that. Yes, I think most of us don't know how to clear or quiet our mind actually what it practices is just like you said, like gently letting it 289 00:38:51.700 --> 00:38:53.850 Susanna Barkataki (she/her): like a cloud in the sky. 290 00:38:55.140 --> 00:38:57.570 Susanna Barkataki (she/her): Thank you. Anyone else. 291 00:39:00.450 --> 00:39:02.769 Susanna Barkataki (she/her): Yes, Tom. Hi, there! 292 00:39:03.210 --> 00:39:08.539 Tom Glaser he/him/his: Hi, Suzannah, good to be with you and everyone. This is so great I really appreciate it. 293 00:39:08.980 --> 00:39:17.879 Tom Glaser he/him/his: okay. So what I've been thinking about is this little example of what what I think I heard we started with like. 294 00:39:18.330 --> 00:39:46.320 Tom Glaser he/him/his: like when we're undecided. The third eye is cloudy. It's just a tiny example in my own life this week, like I have some Fomo fear of missing out like a lot of people. And I really wanted to do 2 competing things. There's a pro, a production of Avenue Q, one of my favorite musical. So I really wanted to see. And there's people we had agreed to get together and share a meal with, we really can't do both. 295 00:39:47.310 --> 00:40:00.090 Tom Glaser he/him/his: I was not easily, I mean we. There's a way I could have figured it out, and I did figure it out. But what's interesting is it just took me a couple of days, though. This is again the simple thing. 296 00:40:00.720 --> 00:40:15.189 Tom Glaser he/him/his: It didn't occur to me to do practice. It's like I do my practice in the morning, my personal practice in the morning, and I do a later practice. If I'm teaching like it didn't occur to me until you you took us through. Oh, that I could do 297 00:40:16.030 --> 00:40:19.589 Tom Glaser he/him/his: a practice later in the day as I need to. 298 00:40:19.870 --> 00:40:23.839 Tom Glaser he/him/his: so I thank you for that. That might have helped me. 299 00:40:26.900 --> 00:40:34.750 Susanna Barkataki (she/her): Thank you. Thank you so much, Tom. Yeah, I can so relate to that like, I really want to do this thing, and I really want to do this other thing. 300 00:40:35.000 --> 00:40:36.300 Susanna Barkataki (she/her): and 301 00:40:36.710 --> 00:40:50.890 Susanna Barkataki (she/her): I don't always remember to practice in those moments. Sometimes I do like there's key, you know, especially when the tension is really high. I feel really conflicted. It's like I can't do anything except practice. But sometimes, when it's a little more like kind of 302 00:40:51.080 --> 00:40:56.660 Susanna Barkataki (she/her): neutral, bit milder. I don't always remember. And another thing that I 303 00:40:56.670 --> 00:41:15.839 Susanna Barkataki (she/her): did recently is I reached out to people like to other colleagues in my life. I had a I really want to do the same. And then I really wanted to do this other thing with my kiddo's first basketball game, and then, like bip, dance movement, circle, and both felt really important, and they were at the same time across town. So there's no way to do both. 304 00:41:15.990 --> 00:41:28.149 Susanna Barkataki (she/her): and the friends that I reached out to were really helpful. They they asked really insightful questions, and then I sat and I talked with my kiddo about, you know, hey, I really wanna do this thing 305 00:41:28.390 --> 00:41:36.029 Susanna Barkataki (she/her): and and I really wanna support you. How? What do you think? You know? And and 306 00:41:36.600 --> 00:41:37.869 Susanna Barkataki (she/her): he was like. 307 00:41:39.210 --> 00:41:43.009 Susanna Barkataki (she/her): this thing's really important. But I'd also really like you to be at 308 00:41:43.660 --> 00:41:49.009 Susanna Barkataki (she/her): my game, and through being able to just like talk it through. 309 00:41:50.140 --> 00:42:16.279 Susanna Barkataki (she/her): he was able to name how important it was, and like he, how he wanted me to actually go. And I said, You know, I was able to check in with myself, and I feel like the relation. Our relationship is more important than this experience. So if it's really important to you, but if you don't care that much, and it's like whatever. Then I'll go do something. But if it actually matters to you then, and you know it's meaningful to you, then I, of course, will come. 310 00:42:16.280 --> 00:42:21.800 Susanna Barkataki (she/her): And he got a little like teary-eyed. And you know, it's like, Yeah, I'd really like to be in my game. 311 00:42:21.800 --> 00:42:32.479 Susanna Barkataki (she/her): And so it was so sweet and so helpful to, and actually deepened our relationship. I feel like to be able to tune in and hear what was important 312 00:42:32.570 --> 00:42:34.380 Susanna Barkataki (she/her): also to 313 00:42:34.430 --> 00:42:45.730 Susanna Barkataki (she/her): the other person, you and there were people who wanted to see me at the event. But I let them know. Here's the process, and here's why I'm choosing what I'm choosing, you know. So it was. It felt like, in a way. 314 00:42:45.810 --> 00:42:55.019 Susanna Barkataki (she/her): even better, actually, because I was able to to share my why and and the process it was. It was really helpful. But it's so 315 00:42:55.580 --> 00:43:02.489 Susanna Barkataki (she/her): human, I think, to have that that Fomo, and and then to like sometimes not know how to move or what to do. 316 00:43:03.260 --> 00:43:04.529 Susanna Barkataki (she/her): Thank you, Tom. 317 00:43:06.170 --> 00:43:09.710 Tom Glaser he/him/his: Thank you. I love hearing that story. Yeah. 318 00:43:11.100 --> 00:43:30.410 Susanna Barkataki (she/her): yeah, it was. It was quite something. And then what's so funny? Sometimes it works out as someone who went to the event was like, Yeah, wasn't as good as the last one. Yeah. So it's like, Oh, God, II did the thing that ultimately answered it for me as I was like. 319 00:43:30.500 --> 00:43:44.319 Susanna Barkataki (she/her): If I was at the basketball game, how would I feel about missing that thing. But if I was at the thing, how would I feel about Miss? And I was like, Oh, yeah, I would be feeling really bad about missing the basketball game, so I need to go. I need to go there. 320 00:43:44.350 --> 00:44:06.379 Tom Glaser he/him/his: Well, I'm hoping Avenue queue is not very good cause we're not going to see it 321 00:44:07.320 --> 00:44:08.750 Susanna Barkataki (she/her): anyone else. 322 00:44:15.710 --> 00:44:18.689 Susanna Barkataki (she/her): Okay, so let's practice. 323 00:44:18.790 --> 00:44:28.309 Susanna Barkataki (she/her): And I want you to check in with yourself, because maybe your practice needs or wants to be like literally turning off your camera, laying down. 324 00:44:28.890 --> 00:44:45.910 Susanna Barkataki (she/her): you know, like almost letting yourself nap I'll guide us. II will probably not invite us to come off mute and say goodbye. Just so. If someone does fall asleep, we can just gently slide out quietly of the space. 325 00:44:46.130 --> 00:44:49.179 Susanna Barkataki (she/her): and then you can find an useful way to be 326 00:44:50.240 --> 00:45:00.830 Susanna Barkataki (she/her): so sitting, standing, lying down. any walking? However, you would like to be. Yeah, if you would like to head out. Please do. 327 00:45:07.020 --> 00:45:09.150 Susanna Barkataki (she/her): then focus first 328 00:45:10.470 --> 00:45:11.970 Susanna Barkataki (she/her): on your breath. 329 00:45:13.360 --> 00:45:18.789 Susanna Barkataki (she/her): bringing awareness to inhale and awareness to your exhale. 330 00:45:35.130 --> 00:45:41.999 Susanna Barkataki (she/her): noticing your thoughts. and just allowing them to be like clouds passing by. 331 00:45:47.080 --> 00:45:48.750 Susanna Barkataki (she/her): not getting attached. 332 00:45:51.830 --> 00:45:57.040 Susanna Barkataki (she/her): needing to plan or be in the future, the past. 333 00:46:12.040 --> 00:46:20.159 Susanna Barkataki (she/her): any point, if you would like where you find your mind getting distracted. You can come back to your breath. 334 00:46:22.260 --> 00:46:26.610 Susanna Barkataki (she/her): noticing your inhale and your exhale 335 00:47:02.250 --> 00:47:04.170 Susanna Barkataki (she/her): giving in 336 00:47:05.950 --> 00:47:10.589 Susanna Barkataki (she/her): visualizing calm body of water. 337 00:47:12.970 --> 00:47:15.770 Susanna Barkataki (she/her): breathing out, relaxing. 338 00:47:18.470 --> 00:47:21.569 Susanna Barkataki (she/her): You observe this calm body of water 339 00:47:22.770 --> 00:47:27.420 Susanna Barkataki (she/her): might be an ocean or a lake. The stream. 340 00:47:35.580 --> 00:47:40.029 Susanna Barkataki (she/her): clear lake, or body of water, reflects 341 00:47:41.440 --> 00:47:44.030 Susanna Barkataki (she/her): that which is around it, clearly 342 00:47:55.610 --> 00:47:59.660 Susanna Barkataki (she/her): allowing that clarity on your in-breath 343 00:47:59.800 --> 00:48:01.710 Susanna Barkataki (she/her): to come into you. 344 00:48:02.850 --> 00:48:06.810 Susanna Barkataki (she/her): and on your exhale, trusting that clarity 345 00:48:12.970 --> 00:48:19.180 Susanna Barkataki (she/her): inhale clear body of water. exhale. 346 00:48:19.890 --> 00:48:22.080 Susanna Barkataki (she/her): I reflect clearly 347 00:48:56.300 --> 00:48:58.130 Susanna Barkataki (she/her): inhaling 348 00:49:02.570 --> 00:49:03.940 Susanna Barkataki (she/her): clear 349 00:49:04.980 --> 00:49:06.930 Susanna Barkataki (she/her): and exhaling. 350 00:49:08.120 --> 00:49:09.150 Susanna Barkataki (she/her): Reflect 351 00:49:45.490 --> 00:49:49.129 Susanna Barkataki (she/her): just like this body of water. 352 00:49:50.250 --> 00:49:55.940 Susanna Barkataki (she/her): Have them. Power, and the energy of clarity and reflection 353 00:50:01.140 --> 00:50:03.320 Susanna Barkataki (she/her): inhale, clear. 354 00:50:05.140 --> 00:50:07.440 Susanna Barkataki (she/her): exhale, reflect. 355 00:50:15.630 --> 00:50:17.779 Susanna Barkataki (she/her): can continue 356 00:50:20.730 --> 00:50:23.959 Susanna Barkataki (she/her): practicing like this, or focusing on your breath. 357 00:50:29.030 --> 00:50:36.219 Susanna Barkataki (she/her): I'll guide us back when it's time. Practice in silence together. 358 00:51:55.350 --> 00:51:58.259 Susanna Barkataki (she/her): Now the air 359 00:51:59.000 --> 00:52:01.670 Susanna Barkataki (she/her): exhale. Reflect. 360 00:52:05.850 --> 00:52:09.740 Susanna Barkataki (she/her): If you notice your mind wondering. 361 00:52:10.670 --> 00:52:21.250 Susanna Barkataki (she/her): Don't worry. It's very normal, just gently bringing it back with love and with care, to the focus of your meditation. 362 00:52:23.910 --> 00:52:32.910 Susanna Barkataki (she/her): inhaling. clearly. exhaling. reflecting what is 363 00:55:33.590 --> 00:55:35.979 Susanna Barkataki (she/her): in 364 00:55:37.870 --> 00:55:40.070 Susanna Barkataki (she/her): and deep breath out 365 00:55:47.150 --> 00:55:51.000 Susanna Barkataki (she/her): in and like calmly 366 00:55:53.580 --> 00:55:57.010 Susanna Barkataki (she/her): breathing out, reflecting clearly. 367 00:56:01.740 --> 00:56:05.939 Susanna Barkataki (she/her): just like this lake, you have quality 368 00:56:06.480 --> 00:56:09.589 Susanna Barkataki (she/her): of clarity and of insight 369 00:56:11.830 --> 00:56:15.659 Susanna Barkataki (she/her): on the surface and below your depths. 370 00:56:23.930 --> 00:56:26.590 Susanna Barkataki (she/her): Allowing for 371 00:56:27.830 --> 00:56:31.960 Susanna Barkataki (she/her): recognizing this quality of clarity 372 00:56:33.250 --> 00:56:38.649 Susanna Barkataki (she/her): within you and all around you. harmonizing with it. 373 00:56:45.120 --> 00:56:50.370 Susanna Barkataki (she/her): and gently, as you're ready. If you'd like to finish practice together. 374 00:56:51.720 --> 00:56:58.170 Susanna Barkataki (she/her): bring your hands together and bowing to yourself, to this practice of Deanna 375 00:56:58.230 --> 00:56:59.660 Susanna Barkataki (she/her): meditation. 376 00:57:01.950 --> 00:57:03.880 Susanna Barkataki (she/her): to your own clarity. 377 00:57:04.990 --> 00:57:08.849 Susanna Barkataki (she/her): and then you can gently massage your legs or your 378 00:57:09.870 --> 00:57:11.100 Susanna Barkataki (she/her): body 379 00:57:15.790 --> 00:57:19.260 Susanna Barkataki (she/her): moving, stretching in any way that you would like. 380 00:57:20.620 --> 00:57:29.029 Susanna Barkataki (she/her): And today, because I want to invite. If anyone fell asleep or is in a more restful place. 381 00:57:29.720 --> 00:57:38.649 Susanna Barkataki (she/her): we'll just acknowledge each other with our energy and with the bow. Let's log off, and I'll see you in our next 382 00:57:39.120 --> 00:57:40.429 Susanna Barkataki (she/her): my next 383 00:57:40.570 --> 00:57:44.050 Susanna Barkataki (she/her): hmm office hours. 384 00:57:44.080 --> 00:57:50.909 Susanna Barkataki (she/her): So much gratitude. Thank you. To each of you many blessings be well. 385 00:58:01.540 --> 00:58:02.300 Susanna Barkataki (she/her): Hmm!