WEBVTT 1 00:00:02.500 --> 00:00:07.829 Susanna Barkataki (she/her): I'm so happy to see you for our pilgrimage and puja for this month. 2 00:00:08.600 --> 00:00:10.280 Susanna Barkataki (she/her): and 3 00:00:10.530 --> 00:00:12.300 Susanna Barkataki (she/her): I'm gonna invite us 4 00:00:12.820 --> 00:00:16.850 Susanna Barkataki (she/her): to take a moment. In a moment we'll practice 5 00:00:18.300 --> 00:00:24.199 Susanna Barkataki (she/her): but invitation to drop in the chat 2 words of how you are today. 6 00:00:24.480 --> 00:00:28.669 Susanna Barkataki (she/her): So welcome, welcome, welcome! And you can drop 7 00:00:29.240 --> 00:00:32.710 Susanna Barkataki (she/her): 2 words or phrase how you're doing. 8 00:00:33.890 --> 00:00:36.460 Susanna Barkataki (she/her): I'll take just a minute 9 00:00:45.400 --> 00:00:49.160 Susanna Barkataki (she/her): back to my 2 words. Good but over, committed. 10 00:00:49.640 --> 00:00:51.519 Susanna Barkataki (she/her): common, useful. 11 00:00:51.930 --> 00:00:54.740 Susanna Barkataki (she/her): So, however, you're doing right now 12 00:00:54.750 --> 00:00:56.139 Susanna Barkataki (she/her): in this moment. 13 00:01:01.250 --> 00:01:02.340 Susanna Barkataki (she/her): Hmm! 14 00:01:04.110 --> 00:01:07.019 Susanna Barkataki (she/her): Unwelcoming yourself into the space 15 00:01:07.760 --> 00:01:13.480 Susanna Barkataki (she/her): if you would like. You don't need to, but you can have some water like in a in a bowl. 16 00:01:13.510 --> 00:01:16.760 Susanna Barkataki (she/her): and or while we're in a 17 00:01:16.960 --> 00:01:19.509 Susanna Barkataki (she/her): pup or glass 18 00:01:21.020 --> 00:01:26.110 Susanna Barkataki (she/her): and I will also be lighting a candle for us. 19 00:01:26.340 --> 00:01:31.059 Susanna Barkataki (she/her): so you can have your own candle, or you can 20 00:01:32.100 --> 00:01:34.919 Susanna Barkataki (she/her): look at mine when we get to that part. 21 00:01:35.520 --> 00:01:41.409 Susanna Barkataki (she/her): So just continuing to invite. If you would like, you can drop 2 words into the chat. 22 00:01:42.070 --> 00:01:50.089 Susanna Barkataki (she/her): feeling what? Relatively calm. Yes, until I start thinking about the world around me, struggling to hold space for all the things. 23 00:01:50.920 --> 00:01:52.809 Susanna Barkataki (she/her): feeling that funny 24 00:01:53.600 --> 00:01:56.160 Susanna Barkataki (she/her): Rebecca, muddy and steady. 25 00:01:58.430 --> 00:02:06.209 Susanna Barkataki (she/her): so feel free to drop your 2 words, and we will practice. So I'm going to invite the bell. 26 00:02:06.320 --> 00:02:12.729 Susanna Barkataki (she/her): and I invite you into any shape or way of being that feels supportive 27 00:02:12.950 --> 00:02:14.200 Susanna Barkataki (she/her): to you right now. 28 00:03:18.160 --> 00:03:19.720 Susanna Barkataki (she/her): moving in. 29 00:03:19.910 --> 00:03:22.060 Susanna Barkataki (she/her): aware of your own breath. 30 00:03:23.080 --> 00:03:24.770 Susanna Barkataki (she/her): breathing out. 31 00:03:25.120 --> 00:03:27.580 Susanna Barkataki (she/her): aware of your outbreath. 32 00:03:31.100 --> 00:03:32.450 Susanna Barkataki (she/her): n. 33 00:03:34.030 --> 00:03:35.290 Susanna Barkataki (she/her): And out. 34 00:04:08.500 --> 00:04:10.470 Susanna Barkataki (she/her): Now allowing 35 00:04:12.070 --> 00:04:16.710 Susanna Barkataki (she/her): your awareness to come to yourself. 36 00:04:17.740 --> 00:04:21.580 Susanna Barkataki (she/her): and maybe repeating your first and last name 37 00:04:21.880 --> 00:04:23.600 Susanna Barkataki (she/her): in your mind's eye. 38 00:04:24.910 --> 00:04:26.390 Susanna Barkataki (she/her): and bringing 39 00:04:26.400 --> 00:04:29.709 Susanna Barkataki (she/her): to the foreground something 40 00:04:30.930 --> 00:04:33.419 Susanna Barkataki (she/her): something that's alive for you right now. 41 00:04:34.080 --> 00:04:36.480 Susanna Barkataki (she/her): so it would sound like your name. 42 00:04:37.550 --> 00:04:39.910 Susanna Barkataki (she/her): Susannah Varkotaki. 43 00:04:41.300 --> 00:04:43.340 Susanna Barkataki (she/her): an awareness of something 44 00:04:44.080 --> 00:04:46.159 Susanna Barkataki (she/her): present moment, real time. 45 00:04:47.160 --> 00:04:49.169 Susanna Barkataki (she/her): something with you right now. 46 00:05:14.650 --> 00:05:16.949 Susanna Barkataki (she/her): and you can let that go. 47 00:05:17.900 --> 00:05:19.179 Susanna Barkataki (she/her): and brings 48 00:05:20.160 --> 00:05:23.160 Susanna Barkataki (she/her): to mind just your first name. 49 00:05:26.090 --> 00:05:27.490 Susanna Barkataki (she/her): Susanna. 50 00:05:28.740 --> 00:05:30.750 Susanna Barkataki (she/her): and reflecting back 51 00:05:30.990 --> 00:05:32.270 Susanna Barkataki (she/her): on 52 00:05:34.390 --> 00:05:36.050 Susanna Barkataki (she/her): a younger, you 53 00:05:37.640 --> 00:05:44.420 Susanna Barkataki (she/her): maybe you doing something that you loved experiencing joy or ease. 54 00:05:44.940 --> 00:05:48.679 Susanna Barkataki (she/her): and if that's not a memory that's available. 55 00:05:48.970 --> 00:05:50.700 Susanna Barkataki (she/her): then creating that. 56 00:05:50.820 --> 00:05:52.260 Susanna Barkataki (she/her): imagining 57 00:05:52.640 --> 00:05:55.489 Susanna Barkataki (she/her): you at a different time, a different place. 58 00:05:55.740 --> 00:05:58.190 Susanna Barkataki (she/her): feeling, joy, feeling, ease. 59 00:06:34.370 --> 00:06:37.630 Susanna Barkataki (she/her): and then letting your name go. 60 00:06:38.700 --> 00:06:41.450 Susanna Barkataki (she/her): and just focusing 61 00:06:42.530 --> 00:06:45.979 Susanna Barkataki (she/her): on the phrase I am. 62 00:06:46.870 --> 00:06:48.659 Susanna Barkataki (she/her): I am 63 00:06:53.620 --> 00:06:55.439 Susanna Barkataki (she/her): noticing any 64 00:06:56.480 --> 00:06:59.850 Susanna Barkataki (she/her): sensations, feeling tones. 65 00:07:01.140 --> 00:07:03.500 Susanna Barkataki (she/her): calm. Use 66 00:07:03.740 --> 00:07:05.900 Susanna Barkataki (she/her): anything that goes along with 67 00:07:10.210 --> 00:07:11.560 Susanna Barkataki (she/her): being this 68 00:07:31.410 --> 00:07:34.269 Susanna Barkataki (she/her): and dropping the eye 69 00:07:34.770 --> 00:07:36.200 Susanna Barkataki (she/her): and chest 70 00:07:36.340 --> 00:07:37.030 Susanna Barkataki (she/her): move. 71 00:07:38.400 --> 00:07:40.679 Susanna Barkataki (she/her): connecting with 72 00:07:41.500 --> 00:07:42.790 Susanna Barkataki (she/her): ham 73 00:07:43.080 --> 00:07:44.620 Susanna Barkataki (she/her): pure being. 74 00:07:50.370 --> 00:07:53.699 Susanna Barkataki (she/her): and as you connect with pure being. 75 00:07:53.990 --> 00:07:57.800 Susanna Barkataki (she/her): perhaps bringing your awareness to that which is aware 76 00:07:59.000 --> 00:08:01.139 Susanna Barkataki (she/her): aware of being aware 77 00:08:01.970 --> 00:08:05.189 Susanna Barkataki (she/her): and resting in that state of presence 78 00:08:06.160 --> 00:08:09.850 Susanna Barkataki (she/her): that might feel peaceful, joyful. 79 00:08:11.510 --> 00:08:15.060 Susanna Barkataki (she/her): no emotion or feeling tone at all. 80 00:08:17.780 --> 00:08:19.440 Susanna Barkataki (she/her): Pure awareness. 81 00:08:20.920 --> 00:08:22.960 Susanna Barkataki (she/her): It's okay. If you're 82 00:08:23.350 --> 00:08:26.190 Susanna Barkataki (she/her): awareness of the State goes in and out. 83 00:08:26.470 --> 00:08:30.829 Susanna Barkataki (she/her): just allowing it to rest there whenever it arrives. 84 00:08:31.240 --> 00:08:33.280 Susanna Barkataki (she/her): Wander away and come back. 85 00:08:58.710 --> 00:09:00.579 Susanna Barkataki (she/her): Do you breath in 86 00:09:01.590 --> 00:09:03.520 Susanna Barkataki (she/her): deep breath out. 87 00:09:06.250 --> 00:09:13.629 Susanna Barkataki (she/her): I'm as lazy a way as possible, dropping your right ear towards your right shoulder 88 00:09:15.290 --> 00:09:23.160 Susanna Barkataki (she/her): and inhaling, lifting your head up through center, left here towards left shoulder. 89 00:09:24.120 --> 00:09:28.399 Susanna Barkataki (she/her): and really moving unambitiously. 90 00:09:28.480 --> 00:09:29.630 Susanna Barkataki (she/her): not like 91 00:09:30.310 --> 00:09:35.710 Susanna Barkataki (she/her): a big stretch, but just gently right, ear to right, shoulder. 92 00:09:37.070 --> 00:09:39.229 Susanna Barkataki (she/her): left ear, left shoulder. 93 00:09:49.290 --> 00:09:51.310 Susanna Barkataki (she/her): inhaling. 94 00:09:52.890 --> 00:09:54.670 Susanna Barkataki (she/her): exhaling. 95 00:09:56.690 --> 00:09:58.480 Susanna Barkataki (she/her): inhaling. 96 00:10:00.060 --> 00:10:01.740 Susanna Barkataki (she/her): exhaling. 97 00:10:04.570 --> 00:10:09.500 Susanna Barkataki (she/her): seeing if you can make this movement even a little bit smaller. 98 00:10:32.510 --> 00:10:35.259 Susanna Barkataki (she/her): one more time each side. 99 00:10:40.180 --> 00:10:46.390 Susanna Barkataki (she/her): now dropping your chin as lazily as possible down towards the earth. 100 00:10:47.370 --> 00:10:49.670 Susanna Barkataki (she/her): and then softly bringing it up 101 00:10:49.820 --> 00:10:51.519 Susanna Barkataki (she/her): towards the sky. 102 00:10:52.630 --> 00:10:55.089 Susanna Barkataki (she/her): continuing to move in a 103 00:10:58.180 --> 00:10:59.770 Susanna Barkataki (she/her): useful 104 00:11:01.550 --> 00:11:04.260 Susanna Barkataki (she/her): on the ambitious way. 105 00:11:13.200 --> 00:11:18.419 Susanna Barkataki (she/her): You can stay here, or, if you prefer, you can start to make circles 106 00:11:19.350 --> 00:11:23.170 Susanna Barkataki (she/her): with your head rotating in one direction. 107 00:11:24.760 --> 00:11:26.080 Susanna Barkataki (she/her): keeping that 108 00:11:26.370 --> 00:11:28.890 Susanna Barkataki (she/her): usefulness, laziness. 109 00:11:30.020 --> 00:11:34.489 Susanna Barkataki (she/her): often think of the word lazy is kind of negatively coded. 110 00:11:34.780 --> 00:11:36.809 Susanna Barkataki (she/her): but I think, like 111 00:11:39.850 --> 00:11:41.620 Susanna Barkataki (she/her): the way that 112 00:11:41.660 --> 00:11:46.250 Susanna Barkataki (she/her): heaviness also can sometimes get negatively coded in our culture. 113 00:11:46.870 --> 00:11:50.630 Susanna Barkataki (she/her): But all the beauty and the benefits of happiness 114 00:11:51.010 --> 00:11:52.999 Susanna Barkataki (she/her): the same with laziness. 115 00:11:56.100 --> 00:11:57.470 Susanna Barkataki (she/her): How 116 00:11:59.160 --> 00:12:02.420 Susanna Barkataki (she/her): unmotivated can you be in these circles. 117 00:12:04.150 --> 00:12:07.319 Susanna Barkataki (she/her): softening your jaw, softening your eyes 118 00:12:10.650 --> 00:12:14.200 Susanna Barkataki (she/her): if you're circling your head, then this 119 00:12:14.320 --> 00:12:15.240 Susanna Barkataki (she/her): kind of 120 00:12:15.600 --> 00:12:20.199 Susanna Barkataki (she/her): playing the momentum rock and circling the other way. 121 00:12:36.780 --> 00:12:39.189 Susanna Barkataki (she/her): letting your breath deep in 122 00:12:55.210 --> 00:12:56.170 Susanna Barkataki (she/her): mute 123 00:12:56.270 --> 00:12:59.280 Susanna Barkataki (she/her): couple. More circles. If you're circling 124 00:13:00.950 --> 00:13:04.100 Susanna Barkataki (she/her): or rocks, if you're rocking your head back and forth. 125 00:13:12.760 --> 00:13:14.970 Susanna Barkataki (she/her): coming to stillness 126 00:13:15.430 --> 00:13:17.040 Susanna Barkataki (she/her): on your own time 127 00:13:19.540 --> 00:13:27.339 Susanna Barkataki (she/her): and your inhale lengthening the crown of your head up towards the sky, and your exhale releasing, letting everything go 128 00:13:33.530 --> 00:13:35.559 Susanna Barkataki (she/her): for this next movement. 129 00:13:36.090 --> 00:13:39.840 Susanna Barkataki (she/her): also initiating it unambitiously, like 130 00:13:41.200 --> 00:13:52.020 Susanna Barkataki (she/her): not the biggest shoulder roles you've ever done, but with energy, little bit of energy inhaling. Bring your shoulders up, back and around and down 131 00:13:53.770 --> 00:13:55.810 Susanna Barkataki (she/her): so spiraling. 132 00:13:56.190 --> 00:13:58.860 Susanna Barkataki (she/her): seeing. If you can make this movement 133 00:13:59.540 --> 00:14:01.190 Susanna Barkataki (she/her): little smaller. 134 00:14:02.540 --> 00:14:04.590 Susanna Barkataki (she/her): then you might normally do it 135 00:14:10.310 --> 00:14:14.400 Susanna Barkataki (she/her): can keep circling in this direction, or, if you'd like, reverse 136 00:14:14.420 --> 00:14:15.910 Susanna Barkataki (she/her): the direction. 137 00:14:17.290 --> 00:14:19.450 Susanna Barkataki (she/her): continuing to remain 138 00:14:20.990 --> 00:14:22.250 Susanna Barkataki (she/her): relaxed 139 00:14:24.780 --> 00:14:26.469 Susanna Barkataki (she/her): without a lot of effort 140 00:14:35.780 --> 00:14:37.890 Susanna Barkataki (she/her): and a few more circles 141 00:14:38.080 --> 00:14:39.940 Susanna Barkataki (she/her): in this direction. 142 00:14:45.480 --> 00:14:48.469 Susanna Barkataki (she/her): and releasing your shoulders 143 00:14:48.630 --> 00:14:51.219 Susanna Barkataki (she/her): down your spine down your back. 144 00:14:51.420 --> 00:14:55.010 Susanna Barkataki (she/her): lengthening through the crown of your head, on your inhale 145 00:14:55.830 --> 00:14:57.290 Susanna Barkataki (she/her): exhale. 146 00:14:58.530 --> 00:15:00.169 Susanna Barkataki (she/her): releasing down. 147 00:15:02.740 --> 00:15:05.910 Susanna Barkataki (she/her): then again, with gentle. 148 00:15:05.990 --> 00:15:10.710 Susanna Barkataki (she/her): unambitious movements, will inhale lift our right arm up 149 00:15:10.880 --> 00:15:12.430 Susanna Barkataki (she/her): above our head. 150 00:15:12.540 --> 00:15:15.330 Susanna Barkataki (she/her): stretching through your right side body. 151 00:15:15.900 --> 00:15:23.729 Susanna Barkataki (she/her): and then exhale. Bring that arm down, and inhale your left arm up, stretching through your left side body 152 00:15:24.200 --> 00:15:27.080 Susanna Barkataki (she/her): and alternating with your own breath 153 00:15:28.730 --> 00:15:30.929 Susanna Barkataki (she/her): really easily. 154 00:15:31.300 --> 00:15:37.420 Susanna Barkataki (she/her): lazily. If that word resonates for you, I really like it kinda like imagining that you're 155 00:15:38.940 --> 00:15:41.580 Susanna Barkataki (she/her): almost like moving 156 00:15:42.750 --> 00:15:45.440 Susanna Barkataki (she/her): that you're kind of falling asleep. 157 00:15:46.530 --> 00:15:48.520 Susanna Barkataki (she/her): so really 158 00:15:52.120 --> 00:15:52.960 Susanna Barkataki (she/her): like 159 00:15:53.110 --> 00:15:56.080 Susanna Barkataki (she/her): soft and fluid, and 160 00:15:56.720 --> 00:15:58.959 Susanna Barkataki (she/her): maybe kind of flowy 161 00:15:59.150 --> 00:16:01.579 Susanna Barkataki (she/her): little bit messy in your shapes. 162 00:16:01.650 --> 00:16:02.850 Susanna Barkataki (she/her): not like 163 00:16:06.360 --> 00:16:08.104 Susanna Barkataki (she/her): a rigorous shape that 164 00:16:09.390 --> 00:16:10.750 Susanna Barkataki (she/her): flowing shape. 165 00:16:21.620 --> 00:16:24.269 Susanna Barkataki (she/her): and one more each side. 166 00:16:30.990 --> 00:16:33.240 Susanna Barkataki (she/her): I'm coming back to center. 167 00:16:37.830 --> 00:16:41.770 Susanna Barkataki (she/her): standing through your spine, up through the crown of your head. 168 00:16:42.650 --> 00:16:46.780 Susanna Barkataki (she/her): on your inhale and exhale releasing down. 169 00:16:48.530 --> 00:16:59.640 Susanna Barkataki (she/her): and we're going to fold over into a forward fold. And so but this forward fold will be a little different. We're going to take some time to rock a little bit 170 00:16:59.800 --> 00:17:10.159 Susanna Barkataki (she/her): in this forward fold, and so, if you're able to use your something to support your arms, that could be your own legs, or a table or chair 171 00:17:10.970 --> 00:17:25.030 Susanna Barkataki (she/her): rocking, so I'll demonstrate standing. But using the table in front of me so just kind of like rocking forward, and then a little back 172 00:17:25.400 --> 00:17:28.720 Susanna Barkataki (she/her): forward, and then a little bit back. 173 00:17:29.160 --> 00:17:32.459 Susanna Barkataki (she/her): And this movement can be really small. 174 00:17:33.300 --> 00:17:36.060 Susanna Barkataki (she/her): and invitation 175 00:17:36.550 --> 00:17:38.570 Susanna Barkataki (she/her): to fold over 176 00:17:38.840 --> 00:17:40.740 Susanna Barkataki (she/her): and receive. 177 00:17:41.420 --> 00:17:43.109 Susanna Barkataki (she/her): That's support 178 00:17:45.280 --> 00:17:48.499 Susanna Barkataki (she/her): once it's a light rock out 179 00:17:48.520 --> 00:17:50.060 Susanna Barkataki (she/her): back in 180 00:18:08.130 --> 00:18:11.699 Susanna Barkataki (she/her): inhaling, exhaling. 181 00:18:26.050 --> 00:18:33.959 Susanna Barkataki (she/her): and one more time, and then deepen into a full forward fold, just letting everything go. 182 00:18:34.930 --> 00:18:36.170 Susanna Barkataki (she/her): Hmm! 183 00:18:46.250 --> 00:18:59.559 Susanna Barkataki (she/her): And in that forward fold as long as you're able to, and it feels and comfortable, slashing your hips side to side just a little bit. So imagine they're kind of like in Bath water, or 184 00:18:59.720 --> 00:19:00.990 Susanna Barkataki (she/her): able to 185 00:19:01.440 --> 00:19:08.800 Susanna Barkataki (she/her): slash yourself a little bit left and right, or that supportive hand, if that imagery feels 186 00:19:08.820 --> 00:19:14.139 Susanna Barkataki (she/her): good is like gently rocking your back side to side. 187 00:19:41.140 --> 00:19:43.180 Susanna Barkataki (she/her): 2 more rocks 188 00:19:43.350 --> 00:19:44.400 Susanna Barkataki (she/her): tier. 189 00:19:50.960 --> 00:19:54.320 Susanna Barkataki (she/her): and as you're ready, lengthening 190 00:19:54.780 --> 00:19:56.960 Susanna Barkataki (she/her): your body back up. 191 00:19:58.650 --> 00:20:00.190 Susanna Barkataki (she/her): and finding 192 00:20:01.640 --> 00:20:04.840 Susanna Barkataki (she/her): that useful centered way to be. 193 00:20:09.630 --> 00:20:12.370 Susanna Barkataki (she/her): Now we'll take that rocking movement 194 00:20:12.420 --> 00:20:19.219 Susanna Barkataki (she/her): into your legs, and so a couple of options here you can rock your knees left and right. 195 00:20:19.260 --> 00:20:20.860 Susanna Barkataki (she/her): left and right. 196 00:20:21.220 --> 00:20:22.330 Susanna Barkataki (she/her): and 197 00:20:22.490 --> 00:20:29.209 Susanna Barkataki (she/her): it might be like just a subtle, almost an imperceptible movement 198 00:20:29.590 --> 00:20:33.200 Susanna Barkataki (she/her): that you bring into your knees. 199 00:20:33.860 --> 00:20:35.190 Susanna Barkataki (she/her): your feet 200 00:20:36.410 --> 00:20:39.490 Susanna Barkataki (she/her): rocking your legs side to side, and 201 00:20:39.820 --> 00:20:45.140 Susanna Barkataki (she/her): if it's helpful you can be leaning back in a chair on the earth. 202 00:20:45.360 --> 00:20:48.799 Susanna Barkataki (she/her): and your legs are just gently rotating 203 00:20:49.240 --> 00:20:55.170 Susanna Barkataki (she/her): very subtly needs moving a little to the left, a little bit to the right. 204 00:21:05.150 --> 00:21:08.100 Susanna Barkataki (she/her): You notice that this tightens your jaw 205 00:21:08.400 --> 00:21:13.440 Susanna Barkataki (she/her): or your face, or your eyes softening your eyes, softening your jaw. 206 00:21:21.830 --> 00:21:26.770 Susanna Barkataki (she/her): and then transitioning the movement into your feet to 207 00:21:26.840 --> 00:21:28.660 Susanna Barkataki (she/her): flex your feet 208 00:21:28.770 --> 00:21:30.600 Susanna Barkataki (she/her): and point your feet 209 00:21:31.460 --> 00:21:35.219 Susanna Barkataki (she/her): again, moving unambitiously. So not like 210 00:21:36.040 --> 00:21:40.799 Susanna Barkataki (she/her): you're in a dance class, and they're like, point your toes, but really 211 00:21:41.330 --> 00:21:44.860 Susanna Barkataki (she/her): a kind of lazy, flexing, and pointing 212 00:22:10.820 --> 00:22:12.290 Susanna Barkataki (she/her): beautiful. 213 00:22:12.770 --> 00:22:15.739 Susanna Barkataki (she/her): And you could release your toes. 214 00:22:18.950 --> 00:22:20.130 Susanna Barkataki (she/her): Moo. 215 00:22:24.530 --> 00:22:27.750 Susanna Barkataki (she/her): bring awareness back to the lengthened body. 216 00:22:29.290 --> 00:22:30.989 Susanna Barkataki (she/her): We'll take a moment 217 00:22:32.240 --> 00:22:35.150 Susanna Barkataki (she/her): to tighten all of our muscles. 218 00:22:36.180 --> 00:22:40.719 Susanna Barkataki (she/her): so, pulling in toes, scratching up your toes, your legs 219 00:22:41.190 --> 00:22:42.130 Susanna Barkataki (she/her): here. 220 00:22:43.270 --> 00:22:47.990 Susanna Barkataki (she/her): seat your belly, your test your hands. 221 00:22:48.020 --> 00:22:52.200 Susanna Barkataki (she/her): your shoulders, even your face like scrunches all the way up. 222 00:22:54.810 --> 00:22:57.950 Susanna Barkataki (she/her): and then exhale releasing. 223 00:23:00.380 --> 00:23:02.609 Susanna Barkataki (she/her): Do this 2 more times. 224 00:23:03.020 --> 00:23:06.199 Susanna Barkataki (she/her): scrunching everything up, feet, legs. 225 00:23:06.880 --> 00:23:12.769 Susanna Barkataki (she/her): seat, belly, chest, back, shoulders, arms, fists, face. 226 00:23:14.080 --> 00:23:16.750 Susanna Barkataki (she/her): and then exhale. 227 00:23:21.170 --> 00:23:25.849 Susanna Barkataki (she/her): inhale, scrunching everything in progressive 228 00:23:26.050 --> 00:23:33.929 Susanna Barkataki (she/her): tightening, and then relaxation so tight, tight, tight, tight, holding everything in. And this time as you scrunch in everything, hands, face. 229 00:23:34.180 --> 00:23:35.380 Susanna Barkataki (she/her): test. 230 00:23:35.600 --> 00:23:36.940 Susanna Barkataki (she/her): belly. 231 00:23:36.990 --> 00:23:40.430 Susanna Barkataki (she/her): inhale, and hold your breath in if you would like. 232 00:23:46.100 --> 00:23:49.810 Susanna Barkataki (she/her): and as you're ready, exhale release. 233 00:23:51.990 --> 00:23:55.449 Susanna Barkataki (she/her): we'll practice some deep relaxation here. 234 00:23:55.620 --> 00:24:00.870 Susanna Barkataki (she/her): but also being unambitious about our relaxation. 235 00:24:01.360 --> 00:24:03.700 Susanna Barkataki (she/her): So finding whatever way 236 00:24:03.890 --> 00:24:06.449 Susanna Barkataki (she/her): supportive to your body 237 00:24:07.890 --> 00:24:09.570 Susanna Barkataki (she/her): right here and down. 238 00:24:19.300 --> 00:24:24.359 Susanna Barkataki (she/her): Releasing effort, releasing even the need to relax 239 00:24:26.330 --> 00:24:27.980 Susanna Barkataki (she/her): just being 240 00:24:31.730 --> 00:24:33.050 Susanna Barkataki (she/her): allowing 241 00:24:33.760 --> 00:24:36.340 Susanna Barkataki (she/her): your nervous system to integrate. 242 00:24:42.140 --> 00:24:45.210 Susanna Barkataki (she/her): And if you're having any trouble. 243 00:24:45.990 --> 00:24:48.379 Susanna Barkataki (she/her): relaxing or resting. 244 00:24:48.680 --> 00:24:52.020 Susanna Barkataki (she/her): one option is to rub your hands together. 245 00:24:52.290 --> 00:24:53.740 Susanna Barkataki (she/her): just like the 246 00:24:53.770 --> 00:24:56.279 Susanna Barkataki (she/her): still, also unambitiously. 247 00:24:58.030 --> 00:24:59.649 Susanna Barkataki (she/her): and then take 248 00:25:00.210 --> 00:25:04.420 Susanna Barkataki (she/her): the heels of your hands and place them over your eyes. 249 00:25:08.330 --> 00:25:09.680 Susanna Barkataki (she/her): This helps 250 00:25:12.010 --> 00:25:15.110 Susanna Barkataki (she/her): our nerves, nerves in our face. 251 00:25:15.200 --> 00:25:17.950 Susanna Barkataki (she/her): and even the occipital nerve in our brain. 252 00:25:18.110 --> 00:25:19.450 Susanna Barkataki (she/her): Rest. 253 00:25:27.270 --> 00:25:32.569 Susanna Barkataki (she/her): Your hands are on your face, gently releasing them down, maybe giving yourself a 254 00:25:32.620 --> 00:25:36.089 Susanna Barkataki (she/her): little massage along the side of the jar 255 00:25:36.450 --> 00:25:39.759 Susanna Barkataki (she/her): anywhere that needs it. As your hands rest down. 256 00:25:40.110 --> 00:25:41.660 Susanna Barkataki (she/her): we'll practice 257 00:25:41.860 --> 00:25:43.700 Susanna Barkataki (she/her): some relaxation 258 00:25:44.430 --> 00:25:47.130 Susanna Barkataki (she/her): just being together. 259 00:25:49.550 --> 00:25:51.330 Susanna Barkataki (she/her): Invitation 260 00:25:53.170 --> 00:25:56.300 Susanna Barkataki (she/her): anytime. You notice thoughts 261 00:25:57.350 --> 00:25:58.899 Susanna Barkataki (she/her): coming and going 262 00:26:00.890 --> 00:26:04.689 Susanna Barkataki (she/her): to imagine them like clouds in a sky. 263 00:26:05.720 --> 00:26:09.090 Susanna Barkataki (she/her): Bring your awareness back to the 264 00:26:09.100 --> 00:26:15.069 Susanna Barkataki (she/her): open expanse of sky, not getting caught in the passing weather. 265 00:26:18.450 --> 00:26:21.679 Susanna Barkataki (she/her): so we'll practice together like this in silence. 266 00:26:21.920 --> 00:26:25.429 Susanna Barkataki (she/her): Then I'll guide us back with my voice when it's time 267 00:31:55.910 --> 00:31:57.260 Susanna Barkataki (she/her): him 268 00:31:57.910 --> 00:31:59.650 Susanna Barkataki (she/her): and exhale 269 00:32:01.580 --> 00:32:04.330 Susanna Barkataki (she/her): dancing with devotion 270 00:32:04.830 --> 00:32:06.529 Susanna Barkataki (she/her): to the divine. 271 00:32:14.120 --> 00:32:17.069 Susanna Barkataki (she/her): Who am I beyond 272 00:32:17.970 --> 00:32:20.210 Susanna Barkataki (she/her): the roles that I play. 273 00:32:23.940 --> 00:32:30.289 Susanna Barkataki (she/her): and the labels that I give myself or other people put on me. 274 00:32:36.570 --> 00:32:40.160 Susanna Barkataki (she/her): Each one of us is so much more 275 00:32:42.840 --> 00:32:45.540 Susanna Barkataki (she/her): than any title or any word. 276 00:32:46.350 --> 00:32:49.150 Susanna Barkataki (she/her): any role, even the most sacred 277 00:32:49.520 --> 00:32:51.530 Susanna Barkataki (she/her): parent, lover. 278 00:32:51.990 --> 00:32:54.000 Susanna Barkataki (she/her): caregiver, friend. 279 00:32:56.210 --> 00:32:58.430 Susanna Barkataki (she/her): we're ever expanding 280 00:32:58.710 --> 00:33:01.730 Susanna Barkataki (she/her): pieces of the infinite sparks of light. 281 00:33:05.060 --> 00:33:07.000 Susanna Barkataki (she/her): uncontainable. 282 00:33:07.550 --> 00:33:10.330 Susanna Barkataki (she/her): creative fragments of the universe 283 00:33:13.830 --> 00:33:15.800 Susanna Barkataki (she/her): in our true essence. 284 00:33:17.250 --> 00:33:19.479 Susanna Barkataki (she/her): like Krishna to Arjena. 285 00:33:19.780 --> 00:33:21.940 Susanna Barkataki (she/her): you shine so bright that 286 00:33:24.600 --> 00:33:26.179 Susanna Barkataki (she/her): naked eye 287 00:33:27.000 --> 00:33:29.870 Susanna Barkataki (she/her): doesn't even know how to make out 288 00:33:30.130 --> 00:33:31.430 Susanna Barkataki (she/her): our form. 289 00:33:32.800 --> 00:33:35.850 Susanna Barkataki (she/her): And so sometimes we put these labels 290 00:33:36.960 --> 00:33:38.140 Susanna Barkataki (she/her): on 291 00:33:39.630 --> 00:33:43.999 Susanna Barkataki (she/her): just to be intelligible, just to make sense 292 00:33:45.270 --> 00:33:47.360 Susanna Barkataki (she/her): to ourselves and others. 293 00:33:47.560 --> 00:33:50.950 Susanna Barkataki (she/her): But what if you don't have to make sense? 294 00:33:51.470 --> 00:33:52.970 Susanna Barkataki (she/her): Who are you. 295 00:33:53.600 --> 00:33:59.480 Susanna Barkataki (she/her): if you're always already loved, always already understood. 296 00:34:02.080 --> 00:34:04.140 Susanna Barkataki (she/her): without needing to fit 297 00:34:04.450 --> 00:34:06.379 Susanna Barkataki (she/her): into any kind of box. 298 00:34:06.460 --> 00:34:08.109 Susanna Barkataki (she/her): Red, dim your light. 299 00:34:13.350 --> 00:34:15.040 Susanna Barkataki (she/her): contain your 300 00:34:15.350 --> 00:34:16.760 Susanna Barkataki (she/her): expansion. 301 00:34:27.989 --> 00:34:30.229 Susanna Barkataki (she/her): Mishara Panitanna 302 00:34:31.320 --> 00:34:32.780 Susanna Barkataki (she/her): devotion 303 00:34:32.840 --> 00:34:34.309 Susanna Barkataki (she/her): to the divine 304 00:34:35.929 --> 00:34:39.879 Susanna Barkataki (she/her): that is within you and and each of us. 305 00:34:54.800 --> 00:34:56.880 Susanna Barkataki (she/her): until you breath in 306 00:34:58.210 --> 00:35:00.220 Susanna Barkataki (she/her): and full breath out 307 00:35:01.040 --> 00:35:04.940 Susanna Barkataki (she/her): in a moment I'll invite us to move from 308 00:35:05.270 --> 00:35:13.240 Susanna Barkataki (she/her): a reflective way, being to continuing that reflection. But in our journals or in the chat. 309 00:35:13.850 --> 00:35:16.310 Susanna Barkataki (she/her): and we'll take some time to write 310 00:35:16.680 --> 00:35:17.860 Susanna Barkataki (she/her): any. 311 00:35:19.236 --> 00:35:20.630 Susanna Barkataki (she/her): Has any 312 00:35:22.930 --> 00:35:27.069 Susanna Barkataki (she/her): reflections on who you are, beyond the roles 313 00:35:30.840 --> 00:35:33.360 Susanna Barkataki (she/her): or anything else that has arisen 314 00:35:33.600 --> 00:35:35.180 Susanna Barkataki (she/her): in our practice. 315 00:35:39.060 --> 00:35:41.019 Susanna Barkataki (she/her): Invite the bell. 316 00:35:41.210 --> 00:35:42.330 Susanna Barkataki (she/her): and well 317 00:35:42.720 --> 00:35:44.539 Susanna Barkataki (she/her): reflect in writing. 318 00:35:44.740 --> 00:35:48.700 Susanna Barkataki (she/her): play some music, and then we'll share. If you would like 319 00:36:14.040 --> 00:36:17.740 Susanna Barkataki (she/her): transitioning to your journal, or to 320 00:36:18.050 --> 00:36:19.100 Susanna Barkataki (she/her): chat. 321 00:36:21.340 --> 00:36:23.229 Susanna Barkataki (she/her): will reflect in writing 322 00:36:27.920 --> 00:36:30.430 Susanna Barkataki (she/her): a 323 00:36:59.100 --> 00:36:59.950 Susanna Barkataki (she/her): the 324 00:37:02.370 --> 00:37:03.250 Susanna Barkataki (she/her): O, 325 00:37:07.970 --> 00:37:09.150 Susanna Barkataki (she/her): a. 326 00:38:04.930 --> 00:38:06.130 Susanna Barkataki (she/her): a. 327 00:38:06.210 --> 00:38:07.430 Susanna Barkataki (she/her): a. 328 00:38:10.120 --> 00:38:15.940 Susanna Barkataki (she/her): a. 329 00:38:36.460 --> 00:38:38.520 Susanna Barkataki (she/her): a 330 00:38:59.070 --> 00:39:01.000 Susanna Barkataki (she/her): a. 331 00:39:03.540 --> 00:39:06.440 Susanna Barkataki (she/her): a. 332 00:39:27.420 --> 00:39:29.240 Susanna Barkataki (she/her): a. 333 00:40:05.610 --> 00:40:06.580 Susanna Barkataki (she/her): a 334 00:40:07.040 --> 00:40:08.110 Susanna Barkataki (she/her): a. 335 00:40:43.520 --> 00:40:44.600 Susanna Barkataki (she/her): Do you? 336 00:41:19.560 --> 00:41:22.160 Susanna Barkataki (she/her): Taking a moment to finish 337 00:41:22.340 --> 00:41:24.050 Susanna Barkataki (she/her): up your thoughts. 338 00:41:24.500 --> 00:41:26.680 Susanna Barkataki (she/her): taking a sip of water. 339 00:41:35.770 --> 00:41:37.260 Susanna Barkataki (she/her): love to invite. 340 00:41:37.820 --> 00:41:39.119 Susanna Barkataki (she/her): if you would like 341 00:41:39.210 --> 00:41:40.220 Susanna Barkataki (she/her): to 342 00:41:40.780 --> 00:41:42.550 Susanna Barkataki (she/her): light a candle. 343 00:41:42.590 --> 00:41:43.620 Susanna Barkataki (she/her): or 344 00:41:49.820 --> 00:41:51.299 Susanna Barkataki (she/her): you'd like to use 345 00:41:51.450 --> 00:41:52.769 Susanna Barkataki (she/her): my candle. 346 00:41:53.490 --> 00:41:57.930 Susanna Barkataki (she/her): Invite us to take a moment to gaze into that flame. 347 00:41:59.790 --> 00:42:02.919 Susanna Barkataki (she/her): and, as always, option to gaze 348 00:42:03.660 --> 00:42:04.390 Susanna Barkataki (she/her): with 349 00:42:04.970 --> 00:42:06.240 Susanna Barkataki (she/her): blinking. 350 00:42:06.260 --> 00:42:09.250 Susanna Barkataki (she/her): as you normally would, or unblinking. 351 00:42:13.220 --> 00:42:14.830 Susanna Barkataki (she/her): practicing Cha. Tech. 352 00:42:15.870 --> 00:42:17.200 Susanna Barkataki (she/her): taking care 353 00:42:20.290 --> 00:42:21.900 Susanna Barkataki (she/her): for perception. 354 00:42:26.610 --> 00:42:28.560 Susanna Barkataki (she/her): connecting with the flame 355 00:42:30.380 --> 00:42:34.200 Susanna Barkataki (she/her): a slight, the light of wisdom, light within. 356 00:42:38.780 --> 00:42:42.069 Susanna Barkataki (she/her): noticing, even as it changes, it's 357 00:42:42.120 --> 00:42:44.090 Susanna Barkataki (she/her): enduring essence. 358 00:43:18.280 --> 00:43:20.479 Susanna Barkataki (she/her): noticing it's movement. 359 00:43:27.770 --> 00:43:30.200 Susanna Barkataki (she/her): expansion, and contraction. 360 00:43:43.430 --> 00:43:44.850 Susanna Barkataki (she/her): The way that 361 00:43:45.000 --> 00:43:48.000 Susanna Barkataki (she/her): it enter is with you, perhaps 362 00:43:48.800 --> 00:43:50.210 Susanna Barkataki (she/her): changing 363 00:43:50.540 --> 00:43:51.729 Susanna Barkataki (she/her): with your breath. 364 00:43:51.950 --> 00:43:53.320 Susanna Barkataki (she/her): with your energy 365 00:44:00.370 --> 00:44:06.100 Susanna Barkataki (she/her): now closing your eyes, and if you'd like, or just gently letting your gaze go soft 366 00:44:06.600 --> 00:44:09.470 Susanna Barkataki (she/her): and visualizing this flame inside. 367 00:44:10.510 --> 00:44:12.389 Susanna Barkataki (she/her): and with your mind's eye 368 00:44:15.420 --> 00:44:16.670 Susanna Barkataki (she/her): honoring 369 00:44:17.440 --> 00:44:19.920 Susanna Barkataki (she/her): with the flame, with the light. 370 00:44:22.280 --> 00:44:28.540 Susanna Barkataki (she/her): all of the roles that you play, and all of you the uncontainable that is beyond 371 00:44:29.670 --> 00:44:31.789 Susanna Barkataki (she/her): theme, form, shape 372 00:44:37.190 --> 00:44:38.670 Susanna Barkataki (she/her): to that infinite. 373 00:44:40.030 --> 00:44:42.740 Susanna Barkataki (she/her): expanding, ever tainting. 374 00:44:43.590 --> 00:44:45.399 Susanna Barkataki (she/her): creative possibility 375 00:44:45.830 --> 00:44:47.000 Susanna Barkataki (she/her): can bow. 376 00:44:54.200 --> 00:44:57.870 Susanna Barkataki (she/her): Thank you for your presence and for your practice. 377 00:44:58.220 --> 00:44:59.830 Susanna Barkataki (she/her): Taking a moment 378 00:45:00.640 --> 00:45:02.279 Susanna Barkataki (she/her): to move a little bit. 379 00:45:02.910 --> 00:45:04.619 Susanna Barkataki (she/her): flow left and right. 380 00:45:05.570 --> 00:45:08.269 Susanna Barkataki (she/her): maybe taking in form and color. 381 00:45:09.380 --> 00:45:13.080 Susanna Barkataki (she/her): and then we'll come into our sacred circle 382 00:45:13.730 --> 00:45:15.709 Susanna Barkataki (she/her): invitation to share. 383 00:45:16.190 --> 00:45:18.200 Susanna Barkataki (she/her): And you can share anything. 384 00:45:18.720 --> 00:45:20.890 Susanna Barkataki (she/her): process or practice 385 00:45:20.930 --> 00:45:24.549 Susanna Barkataki (she/her): anything that arose. And you're journaling or reflecting 386 00:45:25.480 --> 00:45:31.380 Susanna Barkataki (she/her): anything happening in your life that you'd like to explore Yogic perspective on. 387 00:45:32.460 --> 00:45:35.040 Susanna Barkataki (she/her): Thank you for practicing. 388 00:45:35.070 --> 00:45:42.150 Susanna Barkataki (she/her): And especially, you know, I know we really kind of like slowed way down. And sometimes in the middle of the day. 389 00:45:42.240 --> 00:45:46.370 Susanna Barkataki (she/her): it's hard to do that. So I really wanna acknowledge you for 390 00:45:46.410 --> 00:45:53.220 Susanna Barkataki (she/her): whatever amount you are able to participate in that practice, rather countercultural 391 00:45:53.430 --> 00:45:54.710 Susanna Barkataki (she/her): of practice. 392 00:45:56.750 --> 00:45:58.989 Susanna Barkataki (she/her): So an invitation 393 00:45:59.660 --> 00:46:01.940 Susanna Barkataki (she/her): to share. If you would like 394 00:46:03.510 --> 00:46:04.979 Susanna Barkataki (she/her): chat or out loud. 395 00:46:34.400 --> 00:46:35.240 Susanna Barkataki (she/her): yeah. 396 00:46:35.815 --> 00:46:36.260 Susanna Barkataki (she/her): Tom. 397 00:46:37.000 --> 00:46:38.460 Susanna Barkataki (she/her): I can practice. 398 00:46:38.820 --> 00:46:44.820 Susanna Barkataki (she/her): maybe even teach in small ways, unambitiously, lazily. 399 00:46:45.140 --> 00:46:46.430 Susanna Barkataki (she/her): usefully. 400 00:46:46.850 --> 00:46:50.330 Susanna Barkataki (she/her): Movement can be small and still have an effect. 401 00:46:50.570 --> 00:46:51.330 Susanna Barkataki (she/her): Yeah. 402 00:46:52.960 --> 00:46:53.620 Susanna Barkataki (she/her): cute 403 00:47:06.270 --> 00:47:07.510 Susanna Barkataki (she/her): anyone else. 404 00:47:26.530 --> 00:47:30.859 Susanna Barkataki (she/her): Wonder if I relaxed us all so much that we're kind of beyond words. 405 00:47:32.900 --> 00:47:34.440 Susanna Barkataki (she/her): or we relaxed. 406 00:47:34.640 --> 00:47:35.990 Susanna Barkataki (she/her): Not really an eye 407 00:47:36.900 --> 00:47:37.790 Susanna Barkataki (she/her): does. It 408 00:47:43.320 --> 00:47:45.379 Susanna Barkataki (she/her): is reflecting on the theme of 409 00:47:45.480 --> 00:47:51.899 Susanna Barkataki (she/her): as far as trying to done it today. But also that practice came from a lot of what I'm moving through. 410 00:47:53.630 --> 00:47:55.439 Susanna Barkataki (she/her): I had 411 00:47:56.320 --> 00:47:59.279 Susanna Barkataki (she/her): a beautiful opportunity to be on retreat. 412 00:47:59.690 --> 00:48:03.910 Susanna Barkataki (she/her): And I'm thinking about ways to bring that experience 413 00:48:04.130 --> 00:48:08.359 Susanna Barkataki (she/her): into more and more places, whether like this online or 414 00:48:08.750 --> 00:48:12.889 Susanna Barkataki (she/her): small, like more accessible kind of simple gatherings. 415 00:48:13.280 --> 00:48:21.980 Susanna Barkataki (she/her): But what was really beautiful is, we spent a week together, and we didn't talk so much about what we do or what our roles are. 416 00:48:22.130 --> 00:48:29.420 Susanna Barkataki (she/her): We very intentionally more just, were like we were focused on being and having experiences together. 417 00:48:29.790 --> 00:48:32.659 Susanna Barkataki (she/her): And so I've been reflecting on that like 418 00:48:34.890 --> 00:48:41.699 Susanna Barkataki (she/her): that shift, and how important it is, and also how rare it is, especially in Western 419 00:48:41.790 --> 00:48:43.989 Susanna Barkataki (she/her): societies and civilization. 420 00:48:45.180 --> 00:48:45.840 Susanna Barkataki (she/her): Yeah. 421 00:48:47.290 --> 00:48:59.629 Susanna Barkataki (she/her): Bonnie, I fell asleep for a moment to remember I was in the Ycc. Fruity and practice. Oh, that's beautifully, please. If and I should have said this too, like, if you're asleep like. 422 00:48:59.900 --> 00:49:00.870 Susanna Barkataki (she/her): stay 423 00:49:01.350 --> 00:49:02.350 Susanna Barkataki (she/her): stay there. 424 00:49:04.960 --> 00:49:10.000 Susanna Barkataki (she/her): it's in out. It's already jazzy. And this rest was appreciated. 425 00:49:10.450 --> 00:49:11.310 Susanna Barkataki (she/her): Yeah. 426 00:49:15.710 --> 00:49:17.480 Susanna Barkataki (she/her): who I am beyond 427 00:49:17.710 --> 00:49:22.890 Susanna Barkataki (she/her): roles and names the lover of my life and the caretaker of myself. 428 00:49:23.290 --> 00:49:23.950 Susanna Barkataki (she/her): Yes. 429 00:49:26.150 --> 00:49:26.980 Susanna Barkataki (she/her): thank you. 430 00:49:39.590 --> 00:49:40.269 Susanna Barkataki (she/her): and then out 431 00:49:47.300 --> 00:49:52.539 Susanna Barkataki (she/her): Teresa, beyond names and roles. I think of myself as a giver of light. 432 00:49:53.240 --> 00:49:56.059 Susanna Barkataki (she/her): It brings me great pleasure to serve. 433 00:49:56.670 --> 00:50:05.000 Susanna Barkataki (she/her): I believe I am honoring myself, but sometimes I give too much to others, and forget to give to myself as well. 434 00:50:05.970 --> 00:50:06.790 Susanna Barkataki (she/her): Yes. 435 00:50:07.980 --> 00:50:09.020 Susanna Barkataki (she/her): feeling that 436 00:50:11.200 --> 00:50:17.219 Susanna Barkataki (she/her): I've been finding the kind of practice that we did like really slow rhythmic. 437 00:50:20.230 --> 00:50:23.920 Susanna Barkataki (she/her): I've been finding that to be a way to give back to myself 438 00:50:24.360 --> 00:50:31.930 Susanna Barkataki (she/her): as a practitioner, and to really like take the time to care for me and to honor my own nervous system. 439 00:50:32.270 --> 00:50:35.620 Susanna Barkataki (she/her): because so much of our nervous systems are so 440 00:50:35.890 --> 00:50:40.489 Susanna Barkataki (she/her): overloaded and in the world, and with everything going on and in our lives. 441 00:50:41.150 --> 00:50:45.390 Susanna Barkataki (she/her): So just remembering that it doesn't, you know, kind of like. 442 00:50:45.460 --> 00:50:46.480 Susanna Barkataki (she/her): Tom said. 443 00:50:46.770 --> 00:50:48.629 Susanna Barkataki (she/her): it doesn't have to be 444 00:50:50.150 --> 00:50:52.260 Susanna Barkataki (she/her): big. It can be 445 00:50:52.310 --> 00:50:57.090 Susanna Barkataki (she/her): small and have an effect. The ways we care for ourselves as well. 446 00:51:00.760 --> 00:51:02.609 Susanna Barkataki (she/her): Testing one of my guts. 447 00:51:02.780 --> 00:51:10.049 Susanna Barkataki (she/her): one of my cats came to yell at me during the rest and reflection he always shows up during your Pujat's. Wow! 448 00:51:11.020 --> 00:51:13.560 Susanna Barkataki (she/her): That's that's really sweet. 449 00:51:16.530 --> 00:51:18.119 Susanna Barkataki (she/her): The yelling I don't know. 450 00:51:18.340 --> 00:51:20.779 Susanna Barkataki (she/her): but a yelling cat sounds kind of cute. 451 00:51:21.930 --> 00:51:23.519 Susanna Barkataki (she/her): I don't know if it's cute 452 00:51:26.910 --> 00:51:27.950 Susanna Barkataki (she/her): anyone else 453 00:51:28.980 --> 00:51:30.280 Susanna Barkataki (she/her): halting him. Now. 454 00:51:32.200 --> 00:51:38.700 Susanna Barkataki (she/her): my body is in freeze, and this puja has been a restoring company. Yeah. 455 00:51:41.680 --> 00:51:44.590 Susanna Barkataki (she/her): yeah. And even just like, really. 456 00:51:45.040 --> 00:51:49.809 Susanna Barkataki (she/her): you know, taking the time to rock, to squeeze, to 457 00:51:50.050 --> 00:51:52.120 Susanna Barkataki (she/her): like these self soothing 458 00:51:52.250 --> 00:51:53.430 Susanna Barkataki (she/her): practices 459 00:51:54.680 --> 00:52:02.420 Susanna Barkataki (she/her): that can help us, or the tightening and then the releasing. I remember my dad teaching me that when I was 460 00:52:02.430 --> 00:52:06.390 Susanna Barkataki (she/her): little little like 8 or 9, and couldn't fall asleep. 461 00:52:06.670 --> 00:52:12.869 Susanna Barkataki (she/her): and the night he would guide me to do the Titan and release Titan and release, and it was so 462 00:52:14.260 --> 00:52:20.200 Susanna Barkataki (she/her): hard to do in the moment to be honest, but then really helpful afterwards. 463 00:52:21.630 --> 00:52:22.470 Susanna Barkataki (she/her): yeah. 464 00:52:30.980 --> 00:52:31.640 Susanna Barkataki (she/her): hmm. 465 00:52:33.680 --> 00:52:34.640 Susanna Barkataki (she/her): Anyone else. 466 00:52:48.140 --> 00:52:51.570 Susanna Barkataki (she/her): I'm feeling like it might be nice to just 467 00:52:52.010 --> 00:52:56.230 Susanna Barkataki (she/her): float off into silence and quiet, and so I'll be here 468 00:52:56.560 --> 00:52:58.689 Susanna Barkataki (she/her): in silence with you all. 469 00:52:58.810 --> 00:52:59.950 Susanna Barkataki (she/her): and you can 470 00:53:00.440 --> 00:53:01.650 Susanna Barkataki (she/her): distantly. 471 00:53:02.080 --> 00:53:05.750 Susanna Barkataki (she/her): B, because sometimes I've been thinking a lot about 472 00:53:05.980 --> 00:53:07.330 Susanna Barkataki (she/her): Amber Karnes. 473 00:53:07.500 --> 00:53:10.950 Susanna Barkataki (she/her): who used to teach Yoga, and now does all sorts of other creative things 474 00:53:11.000 --> 00:53:13.640 Susanna Barkataki (she/her): brought up the concept recently of 475 00:53:13.690 --> 00:53:17.199 Susanna Barkataki (she/her): body doubling where you are with someone else like 476 00:53:17.240 --> 00:53:18.850 Susanna Barkataki (she/her): getting work done, or. 477 00:53:18.990 --> 00:53:21.019 Susanna Barkataki (she/her): you know, meditating for me 478 00:53:21.030 --> 00:53:25.990 Susanna Barkataki (she/her): is another another one of those places. So just continuing to share space. 479 00:53:26.170 --> 00:53:33.150 Susanna Barkataki (she/her): and then we'll just gently fade out, maybe without sound. So I'll turn off the ability to 480 00:53:33.450 --> 00:53:36.080 Susanna Barkataki (she/her): to unmute so that way. If folks are 481 00:53:36.440 --> 00:53:39.690 Susanna Barkataki (she/her): falling asleep you can. 482 00:53:40.760 --> 00:53:42.100 Susanna Barkataki (she/her): and 483 00:53:42.350 --> 00:53:48.449 Susanna Barkataki (she/her): then at around the hour I'll close the meeting, so we'll just be together, sharing space 484 00:53:48.480 --> 00:53:54.169 Susanna Barkataki (she/her): calmly, quietly, maybe journaling, maybe. Eyes closed, meditating, resting 485 00:53:54.810 --> 00:53:57.060 Susanna Barkataki (she/her): gaze softly focused. 486 00:54:00.110 --> 00:54:01.000 Susanna Barkataki (she/her): Thank you.