WEBVTT 1 00:00:01.730 --> 00:00:07.449 Susanna Barkataki (she/her): And as we come in today, hmm, inviting you to just 2 00:00:08.070 --> 00:00:10.850 Susanna Barkataki (she/her): connect to your center 3 00:00:12.530 --> 00:00:13.610 Susanna Barkataki (she/her): and 4 00:00:14.390 --> 00:00:15.780 Susanna Barkataki (she/her): and 5 00:00:16.910 --> 00:00:23.309 Susanna Barkataki (she/her): we'll do a little practice for sovereignty for Yoga for sovereignty today. 6 00:00:23.985 --> 00:00:24.590 Susanna Barkataki (she/her): That 7 00:00:25.360 --> 00:00:36.042 Susanna Barkataki (she/her): is a theme that's been alive to me recently. This idea of like what gives us power, how we can connect to our personal power. 8 00:00:37.680 --> 00:00:40.989 Susanna Barkataki (she/her): and Yoga, is this practice that gives us power 9 00:00:41.390 --> 00:00:43.919 Susanna Barkataki (she/her): or not. It doesn't give us power. It 10 00:00:43.960 --> 00:00:50.129 Susanna Barkataki (she/her): attunes us to that inner power that's already there that can't be given and can't be taken away. 11 00:00:50.930 --> 00:00:53.219 Susanna Barkataki (she/her): So just making sure 12 00:00:53.700 --> 00:00:55.549 Susanna Barkataki (she/her): you can hear me. Okay. 13 00:00:56.190 --> 00:01:02.779 Susanna Barkataki (she/her): nice. Okay. Great zoom did a little update. So just if things look different. 14 00:01:03.020 --> 00:01:09.073 Susanna Barkataki (she/her): zoom, change things, and it looks like made them a little more kind of graphic and cute. 15 00:01:09.710 --> 00:01:15.569 Susanna Barkataki (she/her): so inviting you to. If you want, play around with that, try a reaction. 16 00:01:16.050 --> 00:01:21.420 Susanna Barkataki (she/her): See what what you see. Oh, nice! I can put little rockets 17 00:01:26.180 --> 00:01:32.259 Susanna Barkataki (she/her): And in a moment we'll we'll drop into a practice together. So 18 00:01:32.550 --> 00:01:35.049 Susanna Barkataki (she/her): let's see. Hmm! 19 00:01:35.620 --> 00:01:44.273 Susanna Barkataki (she/her): Finding the chat. There we are. So if you'd like to drop in a couple of words or how how you're doing today. 20 00:01:45.000 --> 00:01:47.609 Susanna Barkataki (she/her): that would be great. I'm just gonna take a moment. 21 00:02:19.720 --> 00:02:23.289 Susanna Barkataki (she/her): Nice, studious, serious, contemplative. 22 00:02:24.070 --> 00:02:25.350 Susanna Barkataki (she/her): Hmm. 23 00:02:26.490 --> 00:02:28.780 Susanna Barkataki (she/her): and if anyone else wants to share 24 00:02:29.060 --> 00:02:34.890 Susanna Barkataki (she/her): Justine. No worries. Yeah, that's okay. I'm sorry that zoom is dropping you out. 25 00:02:38.730 --> 00:02:45.269 Susanna Barkataki (she/her): stressed and hopeful about apartment searching. I hope you find a wonderful apartment. 26 00:02:47.300 --> 00:02:55.349 Susanna Barkataki (she/her): That's like all the 1st Chakra stuff, right? Like the the grounding, the routing, the safety security 27 00:02:55.460 --> 00:02:56.310 Susanna Barkataki (she/her): cell 28 00:02:57.010 --> 00:02:59.060 Susanna Barkataki (she/her): and sending you good energy for that. 29 00:03:01.350 --> 00:03:05.970 Susanna Barkataki (she/her): I'm tired from the heat. Yeah, finding ways to like, bring in the cooling. 30 00:03:06.880 --> 00:03:08.419 Susanna Barkataki (she/her): So let's 31 00:03:08.540 --> 00:03:14.240 Susanna Barkataki (she/her): start to practice, and you can do the seated or standing or 32 00:03:14.310 --> 00:03:15.640 Susanna Barkataki (she/her): lying down. 33 00:03:15.790 --> 00:03:21.761 Susanna Barkataki (she/her): But we'll find a way to ground into mountain. And I think I'm gonna stand. 34 00:03:23.370 --> 00:03:24.500 Susanna Barkataki (she/her): And so 35 00:03:24.630 --> 00:03:26.600 Susanna Barkataki (she/her): rounding into mountain 36 00:03:27.260 --> 00:03:31.250 Susanna Barkataki (she/her): Tadasana, whether you're seated standing 37 00:03:32.010 --> 00:03:33.609 Susanna Barkataki (she/her): or lying down 38 00:03:34.610 --> 00:03:38.039 Susanna Barkataki (she/her): and feeling your foundation. 39 00:03:38.510 --> 00:03:42.490 Susanna Barkataki (she/her): Let's begin moving so your arms might 40 00:03:42.910 --> 00:03:46.340 Susanna Barkataki (she/her): just slightly tap on 41 00:03:46.380 --> 00:03:48.729 Susanna Barkataki (she/her): your waist and your low back. 42 00:03:57.080 --> 00:03:58.320 Susanna Barkataki (she/her): and 43 00:04:00.170 --> 00:04:01.620 Susanna Barkataki (she/her): as we're 44 00:04:02.280 --> 00:04:04.620 Susanna Barkataki (she/her): shifting side to side. 45 00:04:07.160 --> 00:04:23.909 Susanna Barkataki (she/her): seeing if you can let the momentum carry not just your arms, but your whole body. And so, if you're lying down or you're seated, then letting this movement be kind of like the momentum of your body rocking from one side to the other. 46 00:04:30.180 --> 00:04:32.020 Susanna Barkataki (she/her): and releasing. 47 00:04:32.790 --> 00:04:34.160 Susanna Barkataki (she/her): letting 48 00:04:34.910 --> 00:04:37.720 Susanna Barkataki (she/her): the movements become a little smaller. 49 00:04:40.060 --> 00:04:43.139 Susanna Barkataki (she/her): and now we'll shift our weight 50 00:04:43.350 --> 00:04:57.220 Susanna Barkataki (she/her): over into one side of the body. So I'm moving my way over into the left side. So we're seated or lying down, you can imagine, almost like sand, shifting and pouring over to one side 51 00:04:59.620 --> 00:05:03.769 Susanna Barkataki (she/her): and then to the other side, like you pour the sand back. 52 00:05:05.090 --> 00:05:08.839 Susanna Barkataki (she/her): seeing if you can shift like this 53 00:05:08.960 --> 00:05:10.770 Susanna Barkataki (she/her): from one side 54 00:05:12.520 --> 00:05:15.609 Susanna Barkataki (she/her): to the other with your breath 55 00:05:16.080 --> 00:05:21.949 Susanna Barkataki (she/her): in the laziest way possible. So the reclaiming 56 00:05:22.250 --> 00:05:24.490 Susanna Barkataki (she/her): the word lazy. 57 00:05:24.880 --> 00:05:26.740 Susanna Barkataki (she/her): giving it a positive 58 00:05:30.700 --> 00:05:33.849 Susanna Barkataki (she/her): residents. So we're moving like. 59 00:05:34.340 --> 00:05:39.400 Susanna Barkataki (she/her): you know. Could you do it? A little less, a little less effort, a little less movement. 60 00:05:39.510 --> 00:05:41.730 Susanna Barkataki (she/her): like your jaw goes slack 61 00:05:44.790 --> 00:05:46.610 Susanna Barkataki (she/her): shoulders relax 62 00:06:07.440 --> 00:06:09.729 Susanna Barkataki (she/her): few more each side. 63 00:06:20.930 --> 00:06:26.910 Susanna Barkataki (she/her): Then coming to stillness, taking a moment and just feeling how that 64 00:06:26.930 --> 00:06:28.190 Susanna Barkataki (she/her): soft 65 00:06:28.910 --> 00:06:32.260 Susanna Barkataki (she/her): movement resonates in your nervous system. 66 00:06:33.580 --> 00:06:36.720 Susanna Barkataki (she/her): gaze can be soft or eyes can be closed. 67 00:06:39.530 --> 00:06:52.690 Susanna Barkataki (she/her): And now we'll move into a rikshasana, but not necessarily like the Rikshasana you envision when you envision a Yoga teacher student doing tree. 68 00:06:52.770 --> 00:07:12.739 Susanna Barkataki (she/her): But your virtasana, right? So you're shifting your weight just like you were before to one side, and maybe this tree is like a funky, gnarled tree, so my body, my one foot, is like bent on the earth, and then my arms are going to be kind of curled, so this doesn't have to look like 69 00:07:13.190 --> 00:07:18.430 Susanna Barkataki (she/her): a formal over Chasana. This is tree your your way 70 00:07:19.870 --> 00:07:26.620 Susanna Barkataki (she/her): and deep breath in. If you're seated, maybe like branches expanding 71 00:07:27.030 --> 00:07:29.279 Susanna Barkataki (she/her): one foot up on the other leg 72 00:07:30.670 --> 00:07:35.460 Susanna Barkataki (she/her): and expand, feeling your foundation, feeling your roots 73 00:07:35.700 --> 00:07:37.530 Susanna Barkataki (she/her): feeling extension. 74 00:07:37.770 --> 00:07:42.069 Susanna Barkataki (she/her): and then exhale. We're releasing, coming back 75 00:07:42.130 --> 00:07:43.909 Susanna Barkataki (she/her): to Tadasana. 76 00:07:45.690 --> 00:07:46.930 Susanna Barkataki (she/her): Hmm! 77 00:07:49.470 --> 00:07:57.490 Susanna Barkataki (she/her): And then shifting to the other side, and the other side might look different. So, finding your virt on this side 78 00:07:58.180 --> 00:08:01.410 Susanna Barkataki (she/her): your solid foundation, you're strong 79 00:08:02.160 --> 00:08:03.740 Susanna Barkataki (she/her): rooted tree. 80 00:08:05.050 --> 00:08:14.710 Susanna Barkataki (she/her): maybe exploring my toes kind of wanna come up. But they actually wanna touch the earth right now. So, finding what your tree is like, and then expanding. 81 00:08:16.280 --> 00:08:17.980 Susanna Barkataki (she/her): lengthening. 82 00:08:18.630 --> 00:08:22.079 Susanna Barkataki (she/her): feeling the support on your exhale of the earth 83 00:08:28.300 --> 00:08:31.220 Susanna Barkataki (she/her): and releasing that. 84 00:08:32.049 --> 00:08:34.825 Susanna Barkataki (she/her): and then sitting down into 85 00:08:35.480 --> 00:08:38.129 Susanna Barkataki (she/her): bootskatas in a chair shape. 86 00:08:38.440 --> 00:08:58.329 Susanna Barkataki (she/her): So whatever the chair for you today looks like right. And this might be just a way of igniting some heat. So if you're actually sitting in a chair, maybe you're on the edge of your chair, and these are bent standing. You can find your way into whatever you want chair to look like today. So for me my knees are bent, my arms are bent. 87 00:08:58.370 --> 00:09:00.220 Susanna Barkataki (she/her): kind of like cactus arms. 88 00:09:01.510 --> 00:09:03.710 Susanna Barkataki (she/her): and as you breathe here. 89 00:09:04.180 --> 00:09:07.870 Susanna Barkataki (she/her): doing that same expansion and releasing 90 00:09:09.220 --> 00:09:12.350 Susanna Barkataki (she/her): checking in on how you want to feel. 91 00:09:13.160 --> 00:09:19.920 Susanna Barkataki (she/her): even as our bodies are in a bit of a awkward or stressful state, doesn't have to be dignified. 92 00:09:20.880 --> 00:09:23.830 Susanna Barkataki (she/her): How can we let go of judgment 93 00:09:24.710 --> 00:09:25.910 Susanna Barkataki (she/her): and 94 00:09:25.930 --> 00:09:28.980 Susanna Barkataki (she/her): breathe into calm and connection. 95 00:09:34.130 --> 00:09:39.729 Susanna Barkataki (she/her): One more breath here, and then inhaling arms. Come up, gaze comes up. 96 00:09:40.930 --> 00:09:54.399 Susanna Barkataki (she/her): If you're in your chair on a standing exhaling, and let your eyes, if they're open, follow your fingers as they slowly fold forward, coming down towards the earth. If you're lying down. 97 00:09:55.040 --> 00:09:59.019 Susanna Barkataki (she/her): you know not to follow your gaze, but your arms can come from above you to 98 00:09:59.300 --> 00:10:01.129 Susanna Barkataki (she/her): down along your sides. 99 00:10:01.860 --> 00:10:04.810 Susanna Barkataki (she/her): exhale forward, fold 100 00:10:04.970 --> 00:10:07.679 Susanna Barkataki (she/her): knees can be bent as much as you would like. 101 00:10:10.930 --> 00:10:12.830 Susanna Barkataki (she/her): seeing how 102 00:10:14.190 --> 00:10:18.469 Susanna Barkataki (she/her): easy or lazy. You can make this forward fold. 103 00:10:19.350 --> 00:10:23.260 Susanna Barkataki (she/her): Can you soften it a little more 104 00:10:37.090 --> 00:10:39.070 Susanna Barkataki (she/her): and he'll 105 00:10:39.320 --> 00:10:41.959 Susanna Barkataki (she/her): coming back up slowly. 106 00:10:47.180 --> 00:10:48.830 Susanna Barkataki (she/her): It's bringing 107 00:10:49.690 --> 00:10:56.380 Susanna Barkataki (she/her): both arms up above your head seated, or standing, or even lying down, and we'll 108 00:10:56.620 --> 00:11:04.060 Susanna Barkataki (she/her): gently rock in that same way with our arms now so stretching through your side, body to one side 109 00:11:04.710 --> 00:11:06.540 Susanna Barkataki (she/her): and then the other. 110 00:11:09.640 --> 00:11:12.670 Susanna Barkataki (she/her): Move for about 10 breaths 111 00:11:13.270 --> 00:11:15.810 Susanna Barkataki (she/her): lazily, usefully. 112 00:11:19.270 --> 00:11:22.759 Susanna Barkataki (she/her): Can you make this even less ambitious? 113 00:11:23.490 --> 00:11:26.649 Susanna Barkataki (she/her): So not the biggest stretch you've ever done? 114 00:11:29.340 --> 00:11:30.380 Susanna Barkataki (she/her): Hmm! 115 00:11:49.690 --> 00:11:51.570 Susanna Barkataki (she/her): Moving with your breath 116 00:11:57.955 --> 00:12:04.780 Susanna Barkataki (she/her): when you feel ready, coming back to center, exhaling your arms down by your sides. 117 00:12:06.320 --> 00:12:10.120 Susanna Barkataki (she/her): taking a moment just to feel how that feels. 118 00:12:11.750 --> 00:12:12.930 Susanna Barkataki (she/her): Hmm! 119 00:12:15.890 --> 00:12:17.310 Susanna Barkataki (she/her): And on your next 120 00:12:17.390 --> 00:12:19.860 Susanna Barkataki (she/her): breath, dropping your 121 00:12:20.620 --> 00:12:24.610 Susanna Barkataki (she/her): ear to one side, to one shoulder. 122 00:12:24.690 --> 00:12:26.930 Susanna Barkataki (she/her): your shoulder down towards the earth. 123 00:12:27.270 --> 00:12:31.949 Susanna Barkataki (she/her): and then inhaling, maybe rolling it back and around over to 124 00:12:32.060 --> 00:12:33.750 Susanna Barkataki (she/her): the other shoulder. 125 00:12:35.470 --> 00:12:42.480 Susanna Barkataki (she/her): moving in this rhythm from side to side, and if it feels good to you, you can do full circles. 126 00:12:43.010 --> 00:12:44.659 Susanna Barkataki (she/her): pulling your head 127 00:12:45.130 --> 00:12:47.050 Susanna Barkataki (she/her): in one direction 128 00:12:51.060 --> 00:12:52.790 Susanna Barkataki (she/her): as you do. 129 00:12:54.090 --> 00:12:55.960 Susanna Barkataki (she/her): you reminding yourself. 130 00:12:57.010 --> 00:12:58.140 Susanna Barkataki (she/her): Hi. 131 00:12:58.450 --> 00:12:59.980 Susanna Barkataki (she/her): and in charge. 132 00:13:00.940 --> 00:13:05.139 Susanna Barkataki (she/her): I am the main character of my own life. 133 00:13:06.800 --> 00:13:09.459 Susanna Barkataki (she/her): and that doesn't mean that you're not 134 00:13:09.720 --> 00:13:12.190 Susanna Barkataki (she/her): porous or open, or 135 00:13:12.960 --> 00:13:15.810 Susanna Barkataki (she/her): you're disconnected from interconnection. 136 00:13:17.090 --> 00:13:19.169 Susanna Barkataki (she/her): If you're circling your head. 137 00:13:19.430 --> 00:13:21.219 Susanna Barkataki (she/her): circle the other way 138 00:13:34.460 --> 00:13:35.920 Susanna Barkataki (she/her): with your breath. 139 00:13:38.550 --> 00:13:45.070 Susanna Barkataki (she/her): continuing to move and breathe in ways that please you, that feel good in your body. 140 00:13:52.860 --> 00:13:55.509 Susanna Barkataki (she/her): and one more circle here. 141 00:13:57.240 --> 00:13:58.960 Susanna Barkataki (she/her): coming to stillness 142 00:13:59.190 --> 00:14:01.989 Susanna Barkataki (she/her): when you're ready. No rush. 143 00:14:15.070 --> 00:14:23.419 Susanna Barkataki (she/her): There's any movement that you would like to do, or that your body feels like it needs before we move into a resting shape. 144 00:14:24.580 --> 00:14:28.990 Susanna Barkataki (she/her): Invitation to do that now, and if you're not sure what to do. 145 00:14:29.360 --> 00:14:34.299 Susanna Barkataki (she/her): Option is. I'm making circles with my arms and with my legs 146 00:14:35.500 --> 00:14:37.280 Susanna Barkataki (she/her): invitation to 147 00:14:38.030 --> 00:14:41.499 Susanna Barkataki (she/her): move in any way that your body 148 00:14:42.140 --> 00:14:43.949 Susanna Barkataki (she/her): it's craving, or that 149 00:14:44.770 --> 00:14:46.780 Susanna Barkataki (she/her): feels like it would feel good. 150 00:15:18.450 --> 00:15:20.790 Susanna Barkataki (she/her): Maybe some gentle twists 151 00:15:24.230 --> 00:15:27.119 Susanna Barkataki (she/her): then, inviting you to find 152 00:15:29.200 --> 00:15:31.589 Susanna Barkataki (she/her): the stillness in the movement. 153 00:15:31.790 --> 00:15:34.949 Susanna Barkataki (she/her): So even as you're moving, tuning into that 154 00:15:34.960 --> 00:15:36.460 Susanna Barkataki (she/her): inner stillness. 155 00:15:45.820 --> 00:15:48.979 Susanna Barkataki (she/her): then we'll come back to 156 00:15:51.420 --> 00:16:06.319 Susanna Barkataki (she/her): still point in our bodies. So option for you always to continue to move. If that's what feels supportive, or, if you would like, find an useful way to be, and that might be seated, might be standing, might be lying down. 157 00:16:07.210 --> 00:16:08.119 Susanna Barkataki (she/her): That oh. 158 00:16:09.050 --> 00:16:11.560 Susanna Barkataki (she/her): form that can support 159 00:16:12.290 --> 00:16:13.860 Susanna Barkataki (she/her): meditation. 160 00:16:14.280 --> 00:16:15.830 Susanna Barkataki (she/her): relaxation. 161 00:16:18.080 --> 00:16:20.099 Susanna Barkataki (she/her): deep breath in 162 00:16:20.760 --> 00:16:22.379 Susanna Barkataki (she/her): full breath, out 163 00:16:36.040 --> 00:16:37.320 Susanna Barkataki (she/her): feeling. 164 00:16:37.770 --> 00:16:41.560 Susanna Barkataki (she/her): energy, moving up and down your spine. 165 00:16:48.940 --> 00:16:50.060 Susanna Barkataki (she/her): knowing that 166 00:16:50.210 --> 00:16:52.330 Susanna Barkataki (she/her): through energy work 167 00:16:52.510 --> 00:16:54.720 Susanna Barkataki (she/her): connecting with your inner energy. 168 00:16:54.730 --> 00:16:56.000 Susanna Barkataki (she/her): you can 169 00:16:56.890 --> 00:17:00.600 Susanna Barkataki (she/her): activate and energize, then you can also relax. 170 00:17:04.280 --> 00:17:07.919 Susanna Barkataki (she/her): There's a clear vibration, a kind of source 171 00:17:08.310 --> 00:17:11.300 Susanna Barkataki (she/her): of love from within your being 172 00:17:11.800 --> 00:17:14.820 Susanna Barkataki (she/her): like a love letter from your own soul. 173 00:17:15.980 --> 00:17:19.219 Susanna Barkataki (she/her): This is sovereignty, that joy 174 00:17:19.500 --> 00:17:21.180 Susanna Barkataki (she/her): piece within 175 00:17:22.980 --> 00:17:28.529 Susanna Barkataki (she/her): that part of you that has choice, and how you respond to what happens 176 00:17:28.660 --> 00:17:29.910 Susanna Barkataki (she/her): in the world. 177 00:17:30.360 --> 00:17:34.239 Susanna Barkataki (she/her): no matter what happens around you, or even to you. 178 00:17:34.980 --> 00:17:36.089 Susanna Barkataki (she/her): the inner 179 00:17:36.850 --> 00:17:40.730 Susanna Barkataki (she/her): witness that which is watching, observing. 180 00:17:41.430 --> 00:17:44.460 Susanna Barkataki (she/her): and deciding how it responds. 181 00:17:48.510 --> 00:17:50.890 Susanna Barkataki (she/her): and so feeling into 182 00:17:50.930 --> 00:17:54.420 Susanna Barkataki (she/her): your awareness of being aware. 183 00:18:21.560 --> 00:18:23.090 Susanna Barkataki (she/her): noticing 184 00:18:26.130 --> 00:18:27.660 Susanna Barkataki (she/her): where the power 185 00:18:27.740 --> 00:18:30.600 Susanna Barkataki (she/her): that self-sovereignty, self-awareness. 186 00:18:30.970 --> 00:18:32.600 Susanna Barkataki (she/her): maybe flowing 187 00:18:33.070 --> 00:18:35.130 Susanna Barkataki (she/her): freely and strongly. 188 00:18:35.820 --> 00:18:43.939 Susanna Barkataki (she/her): And if there are any areas of your life or body energy where it's not so free, flowing 189 00:18:48.080 --> 00:18:49.630 Susanna Barkataki (she/her): that judgment 190 00:18:50.030 --> 00:18:53.329 Susanna Barkataki (she/her): without making yourself or the situation wrong. 191 00:18:53.580 --> 00:18:55.420 Susanna Barkataki (she/her): springing awareness there. 192 00:19:32.540 --> 00:19:39.330 Susanna Barkataki (she/her): bringing awareness to the areas of your life where you feel really powerful and feel sovereign. 193 00:19:39.870 --> 00:19:41.060 Susanna Barkataki (she/her): feel 194 00:19:42.750 --> 00:19:44.030 Susanna Barkataki (she/her): clear. 195 00:19:46.710 --> 00:19:49.050 Susanna Barkataki (she/her): maybe joyful or peaceful. 196 00:19:55.130 --> 00:19:57.750 Susanna Barkataki (she/her): maybe not all the time, but 197 00:19:58.150 --> 00:20:00.929 Susanna Barkataki (she/her): sometimes maybe it's moments 198 00:20:04.680 --> 00:20:06.710 Susanna Barkataki (she/her): he glimpses like 199 00:20:07.400 --> 00:20:09.560 Susanna Barkataki (she/her): a moment in nature, or 200 00:20:10.120 --> 00:20:14.470 Susanna Barkataki (she/her): with a friend who gets you or reading a good book 201 00:20:15.590 --> 00:20:17.179 Susanna Barkataki (she/her): doesn't have to be like 202 00:20:17.510 --> 00:20:19.429 Susanna Barkataki (she/her): a whole area of your life. 203 00:20:20.350 --> 00:20:21.730 Susanna Barkataki (she/her): although it could be 204 00:20:37.990 --> 00:20:41.909 Susanna Barkataki (she/her): one beautiful definition of sovereignty is honoring 205 00:20:42.420 --> 00:20:44.699 Susanna Barkataki (she/her): your own dignity and worth. 206 00:20:44.750 --> 00:20:47.799 Susanna Barkataki (she/her): and the dignity and worth of all beings. 207 00:20:51.530 --> 00:20:55.599 Susanna Barkataki (she/her): It's when you are in that place of self, honoring 208 00:20:57.680 --> 00:21:00.159 Susanna Barkataki (she/her): so much easier to 209 00:21:00.920 --> 00:21:04.159 Susanna Barkataki (she/her): listen deeply and connect to others. 210 00:21:14.820 --> 00:21:17.849 Susanna Barkataki (she/her): In a moment I'll invite us to 211 00:21:18.200 --> 00:21:20.130 Susanna Barkataki (she/her): gently move out of 212 00:21:20.470 --> 00:21:24.439 Susanna Barkataki (she/her): contemplative, restful practice into some journaling 213 00:21:24.530 --> 00:21:26.680 Susanna Barkataki (she/her): and then sharing, if we would like. 214 00:21:27.210 --> 00:21:33.499 Susanna Barkataki (she/her): and I invite you to keep this contemplative focus, that communication with your inner wisdom 215 00:21:33.840 --> 00:21:34.760 Susanna Barkataki (she/her): open 216 00:21:34.970 --> 00:21:37.010 Susanna Barkataki (she/her): as we move into 217 00:21:37.710 --> 00:21:39.909 Susanna Barkataki (she/her): some reflection through journaling. 218 00:21:42.750 --> 00:21:46.819 Susanna Barkataki (she/her): so expanding, maybe making yourself a little bigger 219 00:21:47.520 --> 00:21:49.860 Susanna Barkataki (she/her): and relaxing, releasing. 220 00:21:51.400 --> 00:21:54.560 Susanna Barkataki (she/her): gently, coming out of meditation. 221 00:21:54.860 --> 00:22:01.740 Susanna Barkataki (she/her): moving to right to get your journal or pen or writing in the chat. However, you would like to 222 00:22:01.940 --> 00:22:06.700 Susanna Barkataki (she/her): begin to reflect, and I'll put the questions in the chat. 223 00:22:45.920 --> 00:22:50.640 Susanna Barkataki (she/her): Just some working definitions of sovereignty would be choice. 224 00:22:51.100 --> 00:22:52.020 Susanna Barkataki (she/her): peace. 225 00:22:52.680 --> 00:22:53.630 Susanna Barkataki (she/her): power. 226 00:22:54.240 --> 00:22:55.920 Susanna Barkataki (she/her): and the more complex 227 00:22:56.500 --> 00:23:00.430 Susanna Barkataki (she/her): self-honoring and honoring the dignity and worth of every being. 228 00:23:01.030 --> 00:23:05.069 Susanna Barkataki (she/her): And so we're reflecting, where do you feel self-sovereignty. 229 00:23:05.210 --> 00:23:08.370 Susanna Barkataki (she/her): empowerment in your life right now. 230 00:23:08.790 --> 00:23:11.519 Susanna Barkataki (she/her): Where might it feel like? It's 231 00:23:11.660 --> 00:23:14.670 Susanna Barkataki (she/her): not there, or a work in progress. 232 00:23:15.200 --> 00:23:19.349 Susanna Barkataki (she/her): I'll play some music, and we'll take some time to reflect. 233 00:23:52.640 --> 00:24:00.460 Susanna Barkataki (she/her): Amen. 234 00:24:03.572 --> 00:24:06.460 Susanna Barkataki (she/her): You know. Hmm! 235 00:24:08.670 --> 00:24:12.970 Susanna Barkataki (she/her): Perfect sharing for a moment. 236 00:24:13.410 --> 00:24:23.929 Susanna Barkataki (she/her): So we're just reflecting on. I'll say the journal question again, where do you feel self sovereignty or empowerment in your life right now. 237 00:24:23.960 --> 00:24:28.660 Susanna Barkataki (she/her): and where might it be lacking? Where do you feel like? It's a work in progress 238 00:24:29.220 --> 00:24:42.110 Susanna Barkataki (she/her): and a definition. You know, we're letting the definition. You can even turn on. What does sovereignty mean to you as far as Hanidana, right? Like that sense of inner, divine inner honoring and honoring 239 00:24:42.230 --> 00:24:43.840 Susanna Barkataki (she/her): interconnection. 240 00:24:44.040 --> 00:24:50.669 Susanna Barkataki (she/her): choice, peace, power, self honoring and honoring the dignity and worth of every being. 241 00:24:56.295 --> 00:24:56.880 Susanna Barkataki (she/her): Oh. 242 00:25:11.650 --> 00:25:14.340 Susanna Barkataki (she/her): a 243 00:25:14.560 --> 00:25:17.640 Susanna Barkataki (she/her): share music, and not as you have 244 00:25:21.250 --> 00:25:26.779 Susanna Barkataki (she/her): reflect, and I'm actually going to start the sound over some really some good. 245 00:25:31.120 --> 00:25:35.550 Susanna Barkataki (she/her): Oh. 246 00:25:35.920 --> 00:25:43.770 Susanna Barkataki (she/her): a 247 00:25:44.760 --> 00:25:47.780 Susanna Barkataki (she/her): for you 248 00:26:05.110 --> 00:26:08.880 Susanna Barkataki (she/her): going? 249 00:26:11.660 --> 00:26:15.100 Susanna Barkataki (she/her): Hmm! 250 00:26:24.920 --> 00:26:26.620 Susanna Barkataki (she/her): O 251 00:26:27.270 --> 00:26:35.620 Susanna Barkataki (she/her): a 252 00:26:47.490 --> 00:26:49.920 Susanna Barkataki (she/her): a. 253 00:26:51.690 --> 00:26:53.610 Susanna Barkataki (she/her): Oh. 254 00:26:58.220 --> 00:27:03.420 Susanna Barkataki (she/her): oh 255 00:27:03.740 --> 00:27:04.560 Susanna Barkataki (she/her): me! 256 00:27:07.200 --> 00:27:08.430 Susanna Barkataki (she/her): You knew 257 00:27:13.850 --> 00:27:16.560 Susanna Barkataki (she/her): a 258 00:27:23.960 --> 00:27:28.890 Susanna Barkataki (she/her): a 259 00:27:38.570 --> 00:27:40.310 Susanna Barkataki (she/her): O 260 00:27:40.400 --> 00:27:47.020 Susanna Barkataki (she/her): a 261 00:27:47.330 --> 00:27:50.150 Susanna Barkataki (she/her): a 262 00:27:53.990 --> 00:27:55.380 Susanna Barkataki (she/her): for now! 263 00:27:59.270 --> 00:28:02.760 Susanna Barkataki (she/her): A 264 00:28:10.750 --> 00:28:15.510 Susanna Barkataki (she/her): a 265 00:28:17.430 --> 00:28:18.260 Susanna Barkataki (she/her): oh. 266 00:28:21.010 --> 00:28:24.390 Susanna Barkataki (she/her): I remember 267 00:28:28.150 --> 00:28:30.000 Susanna Barkataki (she/her): a 268 00:28:31.180 --> 00:28:36.100 Susanna Barkataki (she/her): a 269 00:28:38.850 --> 00:28:40.340 Susanna Barkataki (she/her): oh! 270 00:28:40.600 --> 00:28:49.030 Susanna Barkataki (she/her): Is there anything else 271 00:28:49.910 --> 00:28:54.119 Susanna Barkataki (she/her): where you feel health, sovereignty. 272 00:28:54.600 --> 00:28:55.750 Susanna Barkataki (she/her): word. 273 00:28:55.830 --> 00:29:06.319 Susanna Barkataki (she/her): empowerment in your life right now, and where it might feel like it's a work in progress. 274 00:29:07.370 --> 00:29:10.500 Susanna Barkataki (she/her): A. 275 00:29:13.010 --> 00:29:16.760 Susanna Barkataki (she/her): When I stop sharing my screen. Can you still hear the sound 276 00:29:19.460 --> 00:29:20.940 Susanna Barkataki (she/her): less? Okay 277 00:29:21.560 --> 00:29:22.569 Susanna Barkataki (she/her): to figure that 278 00:29:47.810 --> 00:29:50.130 Susanna Barkataki (she/her): oh. 279 00:29:51.550 --> 00:29:57.960 Susanna Barkataki (she/her): a 280 00:30:02.470 --> 00:30:05.330 Susanna Barkataki (she/her): hmm! 281 00:30:07.490 --> 00:30:10.230 Susanna Barkataki (she/her): A 282 00:30:32.360 --> 00:30:39.470 Susanna Barkataki (she/her): taking some breaths, maybe continuing to write or finishing your last thoughts there. 283 00:30:46.850 --> 00:30:48.410 Susanna Barkataki (she/her): and I invite us 284 00:30:48.470 --> 00:30:55.300 Susanna Barkataki (she/her): to move into sharing, and I'll share first, st just as an example, and we'll kind of reflect 285 00:30:55.520 --> 00:31:15.299 Susanna Barkataki (she/her): together can share in the chat or out loud. And of course no one ever has to share and the one thing that I'm learning to just to remind us is when you share, maybe let us know if you want to just be witnessed, and I'll put these in the chat if you just wanna be kind of listened to or witnessed. 286 00:31:15.510 --> 00:31:25.779 Susanna Barkataki (she/her): And if you want feedback and cause those are so different, right? Not everyone wants that. And if you want feedback from everyone, or maybe you just want to hear my reflection 287 00:31:26.530 --> 00:31:32.180 Susanna Barkataki (she/her): just inviting that that self clarity as you share. And so looking for my 288 00:31:32.430 --> 00:31:36.790 Susanna Barkataki (she/her): chapstick, there it is. Yeah, I'll share. 289 00:31:38.410 --> 00:31:43.244 Susanna Barkataki (she/her): and I'm open to all kinds of reflections like feedback is fine. 290 00:31:44.250 --> 00:31:45.520 Susanna Barkataki (she/her): So 291 00:31:45.780 --> 00:32:05.680 Susanna Barkataki (she/her): this theme of self sovereignty, I mean, it's a universal theme in Yoga. It comes up all the time right? It's 1 of the one of the yamas, and with it's 1 way of defining as far up pranayana. It's like devotion to that inner, powerful being which is also interconnected with everything else. 292 00:32:05.960 --> 00:32:07.170 Susanna Barkataki (she/her): and 293 00:32:07.590 --> 00:32:23.570 Susanna Barkataki (she/her): I see it coming up in people's lives a lot. And it's definitely coming up in mine. And so I'm doing this new thing right. I'm creating a Yoga social media app. And I've run a business that's an educational training business and worked as a teacher for 294 00:32:23.987 --> 00:32:32.129 Susanna Barkataki (she/her): a long time. Now like 20 plus years, right? The business ignite maybe about a decade, little less, maybe 8 years. 295 00:32:32.340 --> 00:32:33.440 Susanna Barkataki (she/her): And 296 00:32:33.770 --> 00:32:44.406 Susanna Barkataki (she/her): in moving into building an app, it's like a new role. And there's new people that I'm working with, including engineers and 297 00:32:45.660 --> 00:32:59.869 Susanna Barkataki (she/her): folks who just have a different way of being the like teachers and people on the Yoga space. And so one of the things that I'm learning. Or I was like, Wow, I really feel like I need to connect to that sense of sovereignty is 298 00:33:00.360 --> 00:33:14.780 Susanna Barkataki (she/her): in working with folks who have had a different life experience, or maybe different training and and so just connecting to like the vision, but also the power that's part of that that vision. 299 00:33:15.190 --> 00:33:16.530 Susanna Barkataki (she/her): and 300 00:33:17.220 --> 00:33:19.080 Susanna Barkataki (she/her): staying clear 301 00:33:19.300 --> 00:33:25.369 Susanna Barkataki (she/her): to, not like downplay or be wishy-washy about 302 00:33:25.840 --> 00:33:52.700 Susanna Barkataki (she/her): what the goal is or what the vision is to get us there right? So that's 1 place where I was like. Oh, I'm really feeling this call to sovereignty. What does sovereignty look like, what does it feel like? And I want to draw the connection, too, to boundaries like to Brahmataria, because a lot of it comes up with like, what is the boundary? Where do we set our boundaries? So that's something I'm working on. 303 00:33:52.700 --> 00:34:03.609 Susanna Barkataki (she/her): And then with parenting right now, of course, it can always change. But I'm feeling really good and really like in the Zone, in terms of like very sovereign, very like 304 00:34:03.610 --> 00:34:22.530 Susanna Barkataki (she/her): tuned in to how much I love this being and how much I'm trying to support them, grow and become who you know, the best person they can be. And we have lots of fun and play, and and they're also changing and becoming more independent as a tween, you know. And so like having that space. 305 00:34:22.719 --> 00:34:24.780 Susanna Barkataki (she/her): it's felt really 306 00:34:25.969 --> 00:34:46.959 Susanna Barkataki (she/her): really good. And if also, I know I'm aware of the from what is that ephemeral nature of especially moving into teen years? I may not feel super sovereign as a parent. I hope I do. But you know this may change, so I'm grateful for it right now. 307 00:34:46.969 --> 00:34:48.740 Susanna Barkataki (she/her): and I will stop 308 00:34:49.020 --> 00:34:57.689 Susanna Barkataki (she/her): and close my personal share there, and just open it up for anyone who would like to share in the chat or out loud 309 00:34:58.620 --> 00:35:01.649 Susanna Barkataki (she/her): and reminder, just to let us know what kind of 310 00:35:01.970 --> 00:35:04.800 Susanna Barkataki (she/her): feedback. You want feedback, or just witnessing, or 311 00:35:05.040 --> 00:35:05.859 Susanna Barkataki (she/her): like that. 312 00:35:56.870 --> 00:35:58.290 Rox: Hello, everyone. 313 00:35:59.196 --> 00:36:01.780 Rox: I just wanted to share 314 00:36:01.820 --> 00:36:07.880 Rox: about a little bit about my practice, my yoga practice. I feel like there is. 315 00:36:08.848 --> 00:36:15.489 Rox: I've I've gained much sovereignty, and these last years 316 00:36:15.870 --> 00:36:17.999 Rox: I used to practice like 317 00:36:18.090 --> 00:36:20.619 Rox: in a very dogmatic way 318 00:36:20.880 --> 00:36:28.489 Rox: there. There was just one way to practice one thing to do, one 319 00:36:28.980 --> 00:36:30.899 Rox: like a very 320 00:36:33.690 --> 00:36:36.120 Rox: Like if there was only one truth. 321 00:36:36.470 --> 00:36:39.150 Rox: right? Only one way to practice. 322 00:36:39.320 --> 00:36:41.530 Rox: And in the last years I've been 323 00:36:41.660 --> 00:36:45.270 Rox: experimenting a lot. That's why I'm here, actually. 324 00:36:45.300 --> 00:36:51.139 Rox: and looking for another way to look at my practice and at my teaching. 325 00:36:51.240 --> 00:36:52.500 Rox: And 326 00:36:52.730 --> 00:36:54.130 Rox: I feel. 327 00:36:56.240 --> 00:36:59.039 Rox: I feel like that. That has been it 328 00:36:59.470 --> 00:37:02.730 Rox: a way for me to be independent in that way 329 00:37:03.470 --> 00:37:06.429 Rox: of the thing that I really really like. 330 00:37:06.750 --> 00:37:09.669 Rox: and love and and preach. 331 00:37:09.860 --> 00:37:11.870 Rox: So in that way. 332 00:37:20.840 --> 00:37:23.231 Susanna Barkataki (she/her): Thank you. It's really beautiful 333 00:37:23.970 --> 00:37:28.279 Susanna Barkataki (she/her): that freedom to like. See what is really true to you. 334 00:37:29.410 --> 00:37:37.809 Susanna Barkataki (she/her): Yeah, and your body and your mind and your spirit. I also feel like I had that journey in Asana, and it's felt like so freeing 335 00:37:38.200 --> 00:37:40.609 Susanna Barkataki (she/her): to be able to practice what 336 00:37:41.210 --> 00:37:42.279 Susanna Barkataki (she/her): I need. 337 00:37:43.030 --> 00:37:49.240 Susanna Barkataki (she/her): and to also know when I need or want someone else to help me expand or push myself a little bit. 338 00:37:49.280 --> 00:37:53.230 Susanna Barkataki (she/her): but that it's still my choice and my sovereignty. Yeah. 339 00:37:53.710 --> 00:37:55.569 Susanna Barkataki (she/her): appreciating that rocks 340 00:37:58.930 --> 00:38:01.520 Susanna Barkataki (she/her): floor is open for anyone else. 341 00:38:06.730 --> 00:38:07.830 Susanna Barkataki (she/her): Hi, Bonnie. 342 00:38:10.330 --> 00:38:15.440 Bonnie W (she/they): Hello! I've got a lot of background noise. So if it's annoying, tell me. But 343 00:38:15.450 --> 00:38:25.000 Bonnie W (she/they): yeah, I've actually same as Rox had experienced that same thing of gaining more sovereignty and in my own practice. And 344 00:38:25.320 --> 00:38:44.650 Bonnie W (she/they): it's funny cause I've just been taking a ton of classes over the past year. And just added one more, and it was kind of a follow on to our conversation from office hours. But I realized they really did wanna talk about practicing in different ways. 345 00:38:46.820 --> 00:38:50.110 Bonnie W (she/they): And that one of the ways that I was exploring 346 00:38:50.410 --> 00:39:09.289 Bonnie W (she/they): that I thought was gonna lead me to freedom ended up becoming a dead end, or a very highly appropriated and colonized end that I wasn't happy with. And so I just went out and signed up for another biomechanics course. 347 00:39:11.160 --> 00:39:16.399 Bonnie W (she/they): so yeah, I keep feeling that kind of like in in in opening my own practice 348 00:39:16.430 --> 00:39:23.670 Bonnie W (she/they): and finding ways to have self sovereignty. And it's just like these little cracks and chinks that I keep, you know. 349 00:39:25.840 --> 00:39:27.904 Bonnie W (she/they): I don't know tapping at 350 00:39:29.530 --> 00:39:33.430 Bonnie W (she/they): And yeah, just finding that more freedom. So 351 00:39:35.770 --> 00:39:36.700 Bonnie W (she/they): I think 352 00:39:38.500 --> 00:39:42.509 Bonnie W (she/they): feedback is fine, but it's not necessary, you know. 353 00:39:49.070 --> 00:39:49.890 Susanna Barkataki (she/her): Bunny. 354 00:39:53.410 --> 00:40:04.639 Susanna Barkataki (she/her): reading just seen in the chat I think I pay attention to when I'm not feeling self-sovereignty that happens in some work settings. When I think about 355 00:40:04.870 --> 00:40:11.599 Susanna Barkataki (she/her): when I feel sovereign, I would also say in my work setting with the students, not necessarily with some colleagues. 356 00:40:11.750 --> 00:40:18.380 Susanna Barkataki (she/her): I definitely feel sovereign with my practice. Sometimes I would like to continue to grow in this area. Yeah. 357 00:40:19.790 --> 00:40:21.889 Susanna Barkataki (she/her): thank you. Justine. 358 00:40:30.250 --> 00:40:31.630 Susanna Barkataki (she/her): Anyone else. 359 00:40:40.660 --> 00:40:41.810 Susanna Barkataki (she/her): Jessica. 360 00:40:42.010 --> 00:40:42.870 Jessica Jacovitch (she/they): Hi. 361 00:40:43.360 --> 00:40:51.429 Jessica Jacovitch (she/they): I just want to notice, like, my words are really far away, so I'll probably offer myself some space to find them as I'm going about. 362 00:40:55.480 --> 00:40:58.739 Jessica Jacovitch (she/they): yeah, I think I feel open to being 363 00:40:59.180 --> 00:41:04.639 Jessica Jacovitch (she/they): witness, or maybe like solidarity and resonance feedback, but 364 00:41:04.820 --> 00:41:06.560 Jessica Jacovitch (she/they): nothing beyond that. 365 00:41:08.610 --> 00:41:22.270 Jessica Jacovitch (she/they): What's coming up for me with this inquiry is noticing, like I have this part of me that's so like disciplined like this is how my parents raised me to like. Do your work and then relax right, or like 366 00:41:22.340 --> 00:41:24.100 Jessica Jacovitch (she/they): lots of 367 00:41:24.220 --> 00:41:27.625 Jessica Jacovitch (she/they): guidelines or expectations. 368 00:41:30.810 --> 00:41:35.229 Jessica Jacovitch (she/they): and I think lately I've just been like is that it sounds like me, but it's not really me 369 00:41:35.250 --> 00:41:41.578 Jessica Jacovitch (she/they): right. And so I think I've been kind of trying to hold the multiplicity of those truths and 370 00:41:43.090 --> 00:41:46.299 Jessica Jacovitch (she/they): slow into what sounds a little bit more like me 371 00:41:46.800 --> 00:41:47.710 Jessica Jacovitch (she/they): won't be 372 00:41:48.670 --> 00:41:52.780 Jessica Jacovitch (she/they): yeah, I know I'm noticing like more thoughts on the inside, but also 373 00:41:53.150 --> 00:41:54.390 Jessica Jacovitch (she/they): feeling like. 374 00:41:55.580 --> 00:41:58.530 Jessica Jacovitch (she/they): maybe that's enough to say, for right now. 375 00:41:59.500 --> 00:42:01.790 Jessica Jacovitch (she/they): thanks for the prompt and 376 00:42:02.190 --> 00:42:03.500 Jessica Jacovitch (she/they): the presence. 377 00:42:08.540 --> 00:42:09.949 Susanna Barkataki (she/her): Thank you, Jessica. 378 00:42:47.910 --> 00:42:51.029 Susanna Barkataki (she/her): Spaces open. If anyone else would like to 379 00:42:51.550 --> 00:42:53.920 Susanna Barkataki (she/her): reflect or share. 380 00:43:08.020 --> 00:43:08.700 Jillian GF (she/her): Yeah. 381 00:43:11.560 --> 00:43:14.040 Jillian GF (she/her): think I'm really thinking about this 382 00:43:16.110 --> 00:43:18.230 Jillian GF (she/her): as 383 00:43:19.600 --> 00:43:23.409 Jillian GF (she/her): it really struck me as like in relationship to others. 384 00:43:25.090 --> 00:43:28.544 Jillian GF (she/her): and I think about my partner and I have really 385 00:43:29.220 --> 00:43:32.339 Jillian GF (she/her): put a lot of work into 386 00:43:33.290 --> 00:43:35.260 Jillian GF (she/her): and have a shared 387 00:43:36.230 --> 00:43:37.950 Jillian GF (she/her): purpose or 388 00:43:38.320 --> 00:43:45.130 Jillian GF (she/her): value around self sovereignty, and so like how we practice our way into that together. 389 00:43:48.150 --> 00:43:54.530 Jillian GF (she/her): And noticing how. That's not always the same with others. And in particular, I was writing about my 390 00:43:54.820 --> 00:43:56.779 Jillian GF (she/her): relationship with my mom. 391 00:43:56.840 --> 00:43:59.056 Jillian GF (she/her): That's so many right? 392 00:44:00.370 --> 00:44:02.649 Jillian GF (she/her): And then, as I've been sort of 393 00:44:03.540 --> 00:44:06.349 Jillian GF (she/her): continuing to like witness you all. 394 00:44:06.877 --> 00:44:09.799 Jillian GF (she/her): I've been really noticing that like 395 00:44:10.760 --> 00:44:16.930 Jillian GF (she/her): when I feel most sort of sovereign in my own 396 00:44:17.940 --> 00:44:21.738 Jillian GF (she/her): body and even in my own relationships, is when 397 00:44:23.630 --> 00:44:26.520 Jillian GF (she/her): I take the time to 398 00:44:26.940 --> 00:44:28.000 Jillian GF (she/her): like. 399 00:44:28.840 --> 00:44:33.400 Jillian GF (she/her): create that space between what's coming in and how I respond. 400 00:44:33.650 --> 00:44:37.010 Jillian GF (she/her): And so I was just I was just really thinking about how that 401 00:44:37.290 --> 00:44:43.021 Jillian GF (she/her): just that, like that sacred pause, or that time to pause and reflect, and then choose 402 00:44:43.960 --> 00:44:46.800 Jillian GF (she/her): how to be an integrity is 403 00:44:47.810 --> 00:44:53.680 Jillian GF (she/her): wherever that happens, and whenever it happens is when I feel most in my sovereignty. 404 00:44:55.730 --> 00:44:56.820 Jillian GF (she/her): Thank you. 405 00:44:57.480 --> 00:45:03.090 Jillian GF (she/her): Oh, thank you. Witnessing is fine, or if I mean, feedback is actually also fine. 406 00:45:04.170 --> 00:45:05.149 Jillian GF (she/her): Thank you. 407 00:45:14.350 --> 00:45:18.887 Bonnie W (she/they): When both Jessica and Gillian were talking and sharing it. Just 408 00:45:19.890 --> 00:45:30.369 Bonnie W (she/they): reminded me that recently my Nb. Had a their diagnosis Updated and one of the therapeutic modalities that they were recommended for was unmasking. And 409 00:45:31.870 --> 00:45:40.412 Bonnie W (she/they): it's kind of huge, and I also it just made me realize how much I was forced to mask to 410 00:45:41.350 --> 00:45:48.270 Bonnie W (she/they): So I'm kinda like, can I get in on that, too? 411 00:46:02.530 --> 00:46:04.850 Susanna Barkataki (she/her): Thank you, Jillian and Bonnie. 412 00:46:06.530 --> 00:46:07.800 Susanna Barkataki (she/her): Anyone else 413 00:46:08.220 --> 00:46:12.560 Susanna Barkataki (she/her): probably time for one more, one more person to share. 414 00:46:14.090 --> 00:46:18.600 Susanna Barkataki (she/her): There's something on your heart or mind inviting that space in. Now. 415 00:46:42.910 --> 00:46:47.190 Susanna Barkataki (she/her): I'd like to to offer us to close of the practice. 416 00:46:47.200 --> 00:46:53.889 Susanna Barkataki (she/her): Actually, a practice that I find really helps cultivate sovereignty, and and particularly around. 417 00:46:54.792 --> 00:46:56.779 Susanna Barkataki (she/her): That secret pause 418 00:46:57.200 --> 00:47:00.430 Susanna Barkataki (she/her): and space like cultivating space. 419 00:47:01.460 --> 00:47:14.469 Susanna Barkataki (she/her): And so even just as we kind of begun today with a physical practice, and we moved for folks who came in a little later in ways that were more intuitive in our bodies, and not like formal Yoga shapes. 420 00:47:14.630 --> 00:47:28.690 Susanna Barkataki (she/her): but even just like noticing the expansion like if you expand and you take up space, and that could be like I'm pushing my hands out. But it could also be. If you're somewhere where you can't do that like you're at an office or something that you just expand. 421 00:47:29.160 --> 00:47:32.660 Susanna Barkataki (she/her): and then on your exhale release and rest. 422 00:47:33.790 --> 00:47:38.080 Susanna Barkataki (she/her): and in between your breath the inhale. 423 00:47:39.070 --> 00:47:40.860 Susanna Barkataki (she/her): There's a little pause. 424 00:47:41.210 --> 00:47:43.160 Susanna Barkataki (she/her): and then the exhale. 425 00:47:44.570 --> 00:47:48.390 Susanna Barkataki (she/her): and to the bottom of the exhale there's a little pause. 426 00:47:49.400 --> 00:47:51.990 Susanna Barkataki (she/her): and so dropping into that 427 00:47:52.750 --> 00:47:57.139 Susanna Barkataki (she/her): space or that pause, both at the top of the inhale 428 00:48:02.660 --> 00:48:06.479 Susanna Barkataki (she/her): before the exhale, and then through the exhale. 429 00:48:09.000 --> 00:48:11.830 Susanna Barkataki (she/her): before the inhale comes 430 00:48:12.720 --> 00:48:14.670 Susanna Barkataki (she/her): right away for me 431 00:48:14.920 --> 00:48:20.190 Susanna Barkataki (she/her): that gets me into a kind of contemplative, relaxed, more 432 00:48:20.220 --> 00:48:25.370 Susanna Barkataki (she/her): aware state. And think. We just took about 3 or 4 breaths. 433 00:48:28.230 --> 00:48:31.249 Susanna Barkataki (she/her): We'll continue like this, noticing 434 00:48:32.440 --> 00:48:35.059 Susanna Barkataki (she/her): the pause in between. 435 00:48:37.080 --> 00:48:38.590 Susanna Barkataki (she/her): Exhale. 436 00:48:42.810 --> 00:48:44.330 Susanna Barkataki (she/her): inhale. 437 00:48:54.460 --> 00:48:57.040 Susanna Barkataki (she/her): keep that practice going. 438 00:48:57.120 --> 00:49:01.550 Susanna Barkataki (she/her): or just allow that feeling of spaciousness. Once 439 00:49:02.100 --> 00:49:03.380 Susanna Barkataki (she/her): you feel it 440 00:49:04.190 --> 00:49:05.770 Susanna Barkataki (she/her): to expand. 441 00:49:06.880 --> 00:49:13.850 Susanna Barkataki (she/her): and so you might imagine or visualize yourself somewhere that feels really spacious to you. 442 00:49:14.100 --> 00:49:16.200 Susanna Barkataki (she/her): For many of us this might be 443 00:49:17.060 --> 00:49:22.070 Susanna Barkataki (she/her): outside or somewhere in nature, but wherever feels spacious. 444 00:49:23.210 --> 00:49:29.670 Susanna Barkataki (she/her): some, it might be fun to make up a place, or like visualize yourself on the moon. Nobody around. 445 00:49:29.720 --> 00:49:31.939 Susanna Barkataki (she/her): rather as it might be, like 446 00:49:33.510 --> 00:49:35.629 Susanna Barkataki (she/her): lake or river 447 00:49:38.410 --> 00:49:40.170 Susanna Barkataki (she/her): place, where you feel 448 00:49:40.940 --> 00:49:43.309 Susanna Barkataki (she/her): maybe even really small. 449 00:49:44.770 --> 00:49:45.740 Susanna Barkataki (she/her): kind of 450 00:49:48.510 --> 00:49:49.720 Susanna Barkataki (she/her): humble 451 00:49:49.800 --> 00:49:52.490 Susanna Barkataki (she/her): amongst giant redwoods. 452 00:49:53.290 --> 00:49:55.130 Susanna Barkataki (she/her): huge glaciers. 453 00:49:56.790 --> 00:49:59.240 Susanna Barkataki (she/her): endless sand. And see 454 00:50:04.480 --> 00:50:06.150 Susanna Barkataki (she/her): from that place. 455 00:50:07.030 --> 00:50:10.269 Susanna Barkataki (she/her): especially if you're relaxing on the beach or 456 00:50:10.950 --> 00:50:12.990 Susanna Barkataki (she/her): hiking through the redwoods 457 00:50:13.300 --> 00:50:14.689 Susanna Barkataki (she/her): on the moon. 458 00:50:16.800 --> 00:50:22.669 Susanna Barkataki (she/her): There's places where we might not feel so sovereign or so empowered. They 459 00:50:23.030 --> 00:50:24.770 Susanna Barkataki (she/her): can seem a little less 460 00:50:25.150 --> 00:50:26.350 Susanna Barkataki (she/her): urgent. 461 00:50:27.570 --> 00:50:30.120 Susanna Barkataki (she/her): little smaller, too. 462 00:50:37.510 --> 00:50:39.199 Susanna Barkataki (she/her): So, allowing for that 463 00:50:39.420 --> 00:50:40.480 Susanna Barkataki (she/her): space 464 00:50:40.500 --> 00:50:41.860 Susanna Barkataki (she/her): and pause 465 00:50:42.370 --> 00:50:44.140 Susanna Barkataki (she/her): to come in and 466 00:50:44.860 --> 00:50:45.880 Susanna Barkataki (she/her): permeate. 467 00:50:46.840 --> 00:50:50.470 Susanna Barkataki (she/her): Maybe, if it feels supportive, visualizing 468 00:50:51.430 --> 00:50:55.999 Susanna Barkataki (she/her): the context where you haven't been feeling so powerful or so 469 00:50:57.560 --> 00:50:59.100 Susanna Barkataki (she/her): so sovereign. 470 00:50:59.230 --> 00:51:00.880 Susanna Barkataki (she/her): that bring 471 00:51:00.890 --> 00:51:05.839 Susanna Barkataki (she/her): the mountains with you, the trees with you, the desert, the ocean. 472 00:51:06.330 --> 00:51:14.930 Susanna Barkataki (she/her): the pause, the space with you in your mind's eye, and you can play with this, you know, maybe just like, Oh, see how it feels over there. 473 00:51:15.200 --> 00:51:19.640 Susanna Barkataki (she/her): That may be not picking the biggest challenging area, but a smallish one. 474 00:51:31.870 --> 00:51:34.820 Susanna Barkataki (she/her): allowing for space 475 00:51:36.790 --> 00:51:37.960 Susanna Barkataki (she/her): to create 476 00:51:38.080 --> 00:51:45.289 Susanna Barkataki (she/her): different opportunity for how you can be without needing the circumstances to change. 477 00:51:49.100 --> 00:51:53.249 Susanna Barkataki (she/her): Maybe from the outside, no one would notice anything different. 478 00:51:54.080 --> 00:51:55.480 Susanna Barkataki (she/her): But you're there 479 00:51:55.860 --> 00:52:01.119 Susanna Barkataki (she/her): in that context, in the conversation, or the office, or 480 00:52:01.310 --> 00:52:04.089 Susanna Barkataki (she/her): whatever the challenging moment might be. 481 00:52:05.830 --> 00:52:09.199 Susanna Barkataki (she/her): But it's it's actually an ocean that's there. 482 00:52:10.060 --> 00:52:11.320 Susanna Barkataki (she/her): sky 483 00:52:11.500 --> 00:52:12.930 Susanna Barkataki (she/her): all the 484 00:52:13.010 --> 00:52:16.839 Susanna Barkataki (she/her): Yogis Buddhas Bodhisattvas of all time. Right? 485 00:52:18.100 --> 00:52:19.590 Susanna Barkataki (she/her): This feeling 486 00:52:20.770 --> 00:52:22.329 Susanna Barkataki (she/her): how that might feel 487 00:52:22.900 --> 00:52:24.320 Susanna Barkataki (she/her): it does feel. 488 00:52:34.190 --> 00:52:39.320 Susanna Barkataki (she/her): knowing that that is you right through interconnection. 489 00:52:40.190 --> 00:52:43.260 Susanna Barkataki (she/her): We always already are interconnected. 490 00:52:44.370 --> 00:52:46.419 Susanna Barkataki (she/her): And so, letting that 491 00:52:46.730 --> 00:52:50.250 Susanna Barkataki (she/her): self sovereignty, that feeling, kind of settle and 492 00:52:52.470 --> 00:52:54.419 Susanna Barkataki (she/her): be embraced in your own 493 00:52:54.560 --> 00:52:57.100 Susanna Barkataki (she/her): form, your own skin, your own body. 494 00:53:03.980 --> 00:53:06.610 Susanna Barkataki (she/her): noticing, if you feel any different. 495 00:53:09.400 --> 00:53:11.280 Susanna Barkataki (she/her): taking some deep breaths 496 00:53:17.420 --> 00:53:19.040 Susanna Barkataki (she/her): and coming back 497 00:53:19.410 --> 00:53:20.880 Susanna Barkataki (she/her): to this moment. 498 00:53:21.600 --> 00:53:23.870 Susanna Barkataki (she/her): maybe wiggling or moving. 499 00:53:27.620 --> 00:53:28.770 Susanna Barkataki (she/her): and 500 00:53:31.030 --> 00:53:36.480 Susanna Barkataki (she/her): can bring your hands together just to gently bow to 501 00:53:36.710 --> 00:53:37.900 Susanna Barkataki (she/her): the immense 502 00:53:39.230 --> 00:53:40.700 Susanna Barkataki (she/her): possibility 503 00:53:41.130 --> 00:53:45.859 Susanna Barkataki (she/her): of space and sovereignty within you and all around you. 504 00:53:48.860 --> 00:53:50.080 Susanna Barkataki (she/her): and then we'll 505 00:53:50.450 --> 00:53:55.550 Susanna Barkataki (she/her): close together invitations as we close. If you would like 506 00:53:56.920 --> 00:54:03.960 Susanna Barkataki (she/her): take a moment to notice if anything feels different. And then for me that visualization was 507 00:54:04.050 --> 00:54:06.700 Susanna Barkataki (she/her): really helpful in envisioning 508 00:54:07.070 --> 00:54:10.980 Susanna Barkataki (she/her): that spaciousness in the specific situation 509 00:54:11.080 --> 00:54:13.850 Susanna Barkataki (she/her): or situations where I feel a little less 510 00:54:14.630 --> 00:54:16.560 Susanna Barkataki (she/her): kind of expansive. 511 00:54:16.790 --> 00:54:21.580 Susanna Barkataki (she/her): So I'm curious. If you notice anything different, you can drop that in the chat. 512 00:54:22.020 --> 00:54:24.250 Susanna Barkataki (she/her): and then we can unmute and 513 00:54:24.360 --> 00:54:26.490 Susanna Barkataki (she/her): say goodbye to one another. 514 00:54:27.660 --> 00:54:30.309 Susanna Barkataki (she/her): Thank you. Thank you for that practice 515 00:54:30.630 --> 00:54:32.139 Susanna Barkataki (she/her): for your presence. 516 00:54:46.890 --> 00:54:48.110 Susanna Barkataki (she/her): You're welcome. 517 00:54:49.250 --> 00:54:53.050 Susanna Barkataki (she/her): and I want a name to actually the influence, I think 518 00:54:53.080 --> 00:55:01.310 Susanna Barkataki (she/her): Yoga practice, but also Augusto Bolo, who taught theater of the oppressed. He's passed now, but 519 00:55:01.420 --> 00:55:16.219 Susanna Barkataki (she/her): he often described, you know, like he really worked on essentially like decolonizing and reclaiming theater to take it out of the hands of the elite and into like everyday people. And I think that's what we're doing with Yoga, too, and 520 00:55:16.710 --> 00:55:43.869 Susanna Barkataki (she/her): he would often say, like to act something out or play something out, you know, in your mind or in the theater right? Theater can be anywhere, and then change the scene. Change the scene. What would it look like if you were the protagonist right? Or if you were the antagonist? Or if someone came in, how would they? And so doing that in our visualizations, in our practices, while we're in that powerful state that we can cultivate with, say, like that was a Pranama and a 521 00:55:43.870 --> 00:55:58.059 Susanna Barkataki (she/her): meditative Diana practice. So focusing on the breath and the space within the breath can be incredibly transformative. And so it can be like, actually a whole scene that's acted out like in real life. It also can be visualization. 522 00:55:58.160 --> 00:56:01.436 Susanna Barkataki (she/her): So just naming Augusta ball is a kind of 523 00:56:02.310 --> 00:56:04.850 Susanna Barkataki (she/her): influence on that practice. 524 00:56:06.820 --> 00:56:12.660 Susanna Barkataki (she/her): I'll put his name in the chat in case you're interested. He has some really fascinating books. 525 00:56:14.250 --> 00:56:15.819 Susanna Barkataki (she/her): Theater of the oppressed. 526 00:56:16.970 --> 00:56:18.420 Susanna Barkataki (she/her): His work. 527 00:56:22.200 --> 00:56:26.790 Susanna Barkataki (she/her): Thanks everyone. So an invitation to unmute. And 528 00:56:26.820 --> 00:56:32.940 Susanna Barkataki (she/her): let's say goodbye, and any words that you like to say as we part see you in a few weeks. 529 00:56:38.050 --> 00:56:39.250 Rox: You so much. 530 00:56:41.420 --> 00:56:42.799 Jillian GF (she/her): Thank you all so much. 531 00:56:50.430 --> 00:56:51.620 Susanna Barkataki (she/her): Thank you.