WEBVTT 1 00:00:00.060 --> 00:00:00.900 Susanna Barkataki (she/her): Oh. 2 00:00:01.920 --> 00:00:06.020 Susanna Barkataki (she/her): I think folks in. And just as we take a moment 3 00:00:06.680 --> 00:00:08.520 Susanna Barkataki (she/her): getting present 4 00:00:08.660 --> 00:00:10.180 Susanna Barkataki (she/her): and 5 00:00:11.200 --> 00:00:13.339 Susanna Barkataki (she/her): inviting us to 6 00:00:14.091 --> 00:00:18.730 Susanna Barkataki (she/her): connect to ourselves, I'm gonna guide a little bit of a 7 00:00:19.440 --> 00:00:22.530 Susanna Barkataki (she/her): drop in in just a moment, but I wanna 8 00:00:23.680 --> 00:00:31.340 Susanna Barkataki (she/her): honor it is John Mastami which is like the celebratory time for 9 00:00:31.420 --> 00:00:33.640 Susanna Barkataki (she/her): Krishna, Krishna's birth. 10 00:00:34.010 --> 00:00:37.650 Susanna Barkataki (she/her): and Krishna is one of those beautiful 11 00:00:38.480 --> 00:00:42.740 Susanna Barkataki (she/her): symbols, like actually a deity who symbolizes 12 00:00:42.830 --> 00:00:51.099 Susanna Barkataki (she/her): play and devotion and connection to the Yogic principle of Ishvara, Parni Dhana, so like 13 00:00:51.280 --> 00:00:53.629 Susanna Barkataki (she/her): surrendering to the divine. 14 00:00:53.850 --> 00:00:56.500 Susanna Barkataki (she/her): particularly through play 15 00:00:56.870 --> 00:01:20.968 Susanna Barkataki (she/her): and pleasure, and sometimes it can feel really hard to access play. And so I just wanted to invite us to. Each put something in the chat, or if anyone would like to share out loud something that's brought you a little joy or helped you play recently. So I'm gonna put that prompt. So what's brought you joy 16 00:01:22.600 --> 00:01:26.760 Susanna Barkataki (she/her): and helped you play recently. 17 00:01:27.320 --> 00:01:36.320 Susanna Barkataki (she/her): And if anyone would like to share out loud, you can. It's always nice to hear each other's voices. You can also type it in the chat if you prefer. 18 00:01:37.830 --> 00:01:39.650 Susanna Barkataki (she/her): and we'll take a moment. 19 00:01:49.630 --> 00:01:51.759 Susanna Barkataki (she/her): so I'll share mine. 20 00:01:52.320 --> 00:01:59.750 Susanna Barkataki (she/her): I have 2 dogs, Harmony and Bliss, who you sometimes probably hear barking or being active in the middle of our calls. 21 00:01:59.930 --> 00:02:29.220 Susanna Barkataki (she/her): and Harmony is older. She's 9, and she's a rescue puppy, she is. You know, like more chill now as she gets older. But we go to the park sometimes, and there's this little 8 month old puppy named Sam, that somehow always gets Harmony up and running around and playing like she is still a puppy, and so it was the cutest thing, because last night we went to the park, and Sam was there. His owner was trying to train him. 22 00:02:29.250 --> 00:02:36.959 Susanna Barkataki (she/her): and Harmony came up. And did that doggy bow, you know, like Otto Mucus vanessana, like the what I love about 23 00:02:37.310 --> 00:02:40.450 Susanna Barkataki (she/her): this shape is when dogs do 24 00:02:40.690 --> 00:02:42.530 Susanna Barkataki (she/her): downward, facing dog. 25 00:02:42.770 --> 00:02:56.290 Susanna Barkataki (she/her): Often, you know, sometimes they're just stretching like in the morning they do upward, facing and then downward, facing. But when they're doing it in the context of around other dogs. It's a really clear invitation 26 00:02:56.380 --> 00:02:57.610 Susanna Barkataki (she/her): to play. 27 00:02:57.770 --> 00:03:11.180 Susanna Barkataki (she/her): And so Harmony went up to Sam and did downward facing dog, and was just so excited. So Sam's order was like, Okay, and then the dogs ran off and like played around for 28 00:03:11.200 --> 00:03:25.289 Susanna Barkataki (she/her): probably like 45 min. It was so so sweet. So that was an invitation to me to like. Remember that no matter how old we are, one, we can have friends of all ages. 29 00:03:25.320 --> 00:03:30.510 Susanna Barkataki (she/her): and that's, you know, kind of an interesting inquiry to think about, like survey or friend, group 30 00:03:30.790 --> 00:03:42.050 Susanna Barkataki (she/her): and notice like, are most of your friends right around your age, younger, older. Or do you have a span of age group friends, you know, friends from many different age groups. 31 00:03:42.580 --> 00:04:06.990 Susanna Barkataki (she/her): and perhaps noticing. If you don't, you know, if they're like for me right now in my life a lot of my friends are younger that my age or a little bit younger. I don't have a lot of elder, like friends who are older. Teachers, yes, but not friends. And so that's an area that I could work on, you know, just if someone reaches out who is older, like taking the time to connect. 32 00:04:07.280 --> 00:04:15.509 Susanna Barkataki (she/her): And so that's 1 message that I got from from Harmony, whose bff is an 8 month old puppy, and 33 00:04:15.550 --> 00:04:16.829 Susanna Barkataki (she/her): also 34 00:04:17.070 --> 00:04:19.329 Susanna Barkataki (she/her): the connection between 35 00:04:19.399 --> 00:04:27.240 Susanna Barkataki (she/her): Adamukas Fanasana downward, facing dog and play like it can be an invitation in our bodies 36 00:04:27.370 --> 00:04:43.360 Susanna Barkataki (she/her): to signal play. And what might that look like the next time you're doing Asana to when you go into downward facing dog to play, or to bring this story in right or your own version of playfulness into your practice or teaching. 37 00:04:44.740 --> 00:04:48.360 Susanna Barkataki (she/her): Okay? And I'm checking the chat. 38 00:04:48.800 --> 00:04:56.449 Susanna Barkataki (she/her): Music and dance are very playful for me. Swimming is another playful, joyful experience. Yes. 39 00:04:56.860 --> 00:05:12.510 Susanna Barkataki (she/her): Aviano, one thing I do is slowing down and connecting with my kids. 7 and 9. It reminds me to lighten up and just play. Yeah, I love this, both of you. Swimming, music, dancing, playing with our children. 40 00:05:13.010 --> 00:05:17.449 Susanna Barkataki (she/her): Juliana, my friends and I will make plans outside to play, and we'll call it 41 00:05:17.480 --> 00:05:26.459 Susanna Barkataki (she/her): this park, climb, walk, play games that's so cool, because as adults, we miss that time from childhood, I love that where you can just make 42 00:05:26.510 --> 00:05:34.430 Susanna Barkataki (she/her): plans with your friends to be like, let's play outside, go to a park, climb, walk, play games. So so fun 43 00:05:35.370 --> 00:05:37.739 Susanna Barkataki (she/her): playing with my pets. Yes. 44 00:05:37.750 --> 00:05:38.790 Susanna Barkataki (she/her): and 45 00:05:38.930 --> 00:05:40.610 Susanna Barkataki (she/her): if you wanna 46 00:05:40.770 --> 00:05:59.279 Susanna Barkataki (she/her): add yours, or if anyone wants to speak out loud, I'll just create a little space for a moment. You can unmute. But I'm getting the vibe that folks want to be filled up and kind of maybe depleted, and want want a little nourishment, and not to be talking or on camera. So that's 47 00:05:59.500 --> 00:06:00.770 Susanna Barkataki (she/her): beautiful. 48 00:06:02.560 --> 00:06:05.789 Susanna Barkataki (she/her): But let's take a little space to see if anyone wants to share. 49 00:06:30.330 --> 00:06:35.069 Susanna Barkataki (she/her): So I think I'm just pulling up my notes for for us for 50 00:06:37.290 --> 00:06:39.310 Susanna Barkataki (she/her): our time together. 51 00:06:40.630 --> 00:06:42.030 Susanna Barkataki (she/her): Hmm. 52 00:06:44.620 --> 00:06:45.650 Susanna Barkataki (she/her): okay. 53 00:06:47.110 --> 00:06:51.070 Susanna Barkataki (she/her): So what I'm gonna invite us into is 54 00:06:51.100 --> 00:07:06.150 Susanna Barkataki (she/her): a relaxing and easeful way to be so. However, you are today just finding, maybe, like 5% more relaxation or 5% more ease like, maybe you can 55 00:07:06.170 --> 00:07:11.510 Susanna Barkataki (she/her): shift a little bit to be a little more comfortable, or pull a pillow or a blanket. 56 00:07:11.640 --> 00:07:18.880 Susanna Barkataki (she/her): and to just drop into your your easeful, comfortable space. 57 00:07:21.229 --> 00:07:24.379 Susanna Barkataki (she/her): and we'll take a deep breath in 58 00:07:25.510 --> 00:07:27.430 Susanna Barkataki (she/her): and a deep breath out 59 00:07:31.730 --> 00:07:46.359 Susanna Barkataki (she/her): if you can. I'll even invite you to lie down, or you know, if you're in your chair, maybe just like curl up to the side of your chair, rest your head in your hands or on your desk, so you can really really 60 00:07:46.430 --> 00:07:49.919 Susanna Barkataki (she/her): ease like, bring ease and rest. 61 00:07:52.950 --> 00:07:56.040 Susanna Barkataki (she/her): inhaling and exhaling 62 00:07:59.790 --> 00:08:01.190 Susanna Barkataki (she/her): and 63 00:08:03.890 --> 00:08:07.829 Susanna Barkataki (she/her): releasing anything that needs to be released. 64 00:08:23.900 --> 00:08:26.150 Susanna Barkataki (she/her): Let yourself visualize 65 00:08:29.110 --> 00:08:31.440 Susanna Barkataki (she/her): yourself when you were young. 66 00:08:31.750 --> 00:08:34.489 Susanna Barkataki (she/her): doing something fun playing. 67 00:08:34.970 --> 00:08:38.339 Susanna Barkataki (she/her): maybe playing in the trees or with friends. 68 00:08:39.530 --> 00:08:41.919 Susanna Barkataki (she/her): and if you don't have any memories. 69 00:08:42.230 --> 00:08:50.749 Susanna Barkataki (she/her): or particularly joyful times from when you were young, allowing yourself to make it up, and you could also make it up for you as an adult. 70 00:08:50.850 --> 00:08:55.350 Susanna Barkataki (she/her): you know, imagining yourself doing something fun and joyful. 71 00:08:59.500 --> 00:09:01.170 Susanna Barkataki (she/her): and noticing 72 00:09:01.900 --> 00:09:03.499 Susanna Barkataki (she/her): how you feel. 73 00:09:04.820 --> 00:09:07.770 Susanna Barkataki (she/her): Often you can see in children 74 00:09:09.670 --> 00:09:20.260 Susanna Barkataki (she/her): or friends who are playing in their bodies. Their bodies tell the story of how they feel like they skip as they're running around, or their bodies are 75 00:09:20.560 --> 00:09:29.289 Susanna Barkataki (she/her): loose and easy, arms swinging, perhaps leaning towards one another over a pet, or towards a lake. 76 00:09:31.340 --> 00:09:36.029 Susanna Barkataki (she/her): so, imagining yourself loose, limbed, easy in your body. 77 00:09:36.330 --> 00:09:38.300 Susanna Barkataki (she/her): joyful, playful. 78 00:09:45.340 --> 00:09:46.410 Susanna Barkataki (she/her): and this 79 00:09:47.310 --> 00:09:50.060 Susanna Barkataki (she/her): mode and way of being invokes 80 00:09:50.330 --> 00:09:51.550 Susanna Barkataki (she/her): Krishna. 81 00:09:51.680 --> 00:09:52.760 Susanna Barkataki (she/her): the 82 00:09:53.260 --> 00:09:55.760 Susanna Barkataki (she/her): playful deity who 83 00:09:55.840 --> 00:10:04.700 Susanna Barkataki (she/her): whose birth was around this time. August 26, th is when we celebrate but all around that time. 84 00:10:04.910 --> 00:10:10.589 Susanna Barkataki (she/her): and he represents the connection of the divine with the human. 85 00:10:10.660 --> 00:10:22.049 Susanna Barkataki (she/her): the real, deep teaching of being embodied like, we're not just spiritual beings floating around. We're human beings. 86 00:10:22.700 --> 00:10:29.500 Susanna Barkataki (she/her): as the saying goes, often having a spiritual experience. But we're truly embodied. 87 00:10:29.550 --> 00:10:38.349 Susanna Barkataki (she/her): and Krishna is often seen in many playful and joyful and loving interactions, kind of like a 88 00:10:38.400 --> 00:10:50.889 Susanna Barkataki (she/her): like the trickster of the Hopi and the indigenous stories. Krishna is like that. That character of the trickster playing with Gopis, cowherd maidens 89 00:10:51.428 --> 00:11:04.570 Susanna Barkataki (she/her): playing with stealing butter from the local town that he lives in and eating so much, you know, really enjoying eating butter that even more than he's supposed to have. 90 00:11:04.590 --> 00:11:12.860 Susanna Barkataki (she/her): And so this time is a time for us to cultivate our playfulness. Our, you know, maybe, like 91 00:11:12.880 --> 00:11:23.110 Susanna Barkataki (she/her): innocent or not so innocent but joyful tricksterishness like, how can we be embodied, and not deny 92 00:11:23.220 --> 00:11:31.143 Susanna Barkataki (she/her): the things that we enjoy, or that make us feel good, or even like the playfully petty parts of ourselves. 93 00:11:31.580 --> 00:11:34.420 Susanna Barkataki (she/her): that is not less spiritual. 94 00:11:34.530 --> 00:11:42.319 Susanna Barkataki (she/her): you know. We don't have to like cut out certain parts of us to be wonderful. Yoga practitioners or teachers. 95 00:11:44.520 --> 00:11:45.730 Susanna Barkataki (she/her): Hmm! 96 00:11:45.800 --> 00:11:49.110 Susanna Barkataki (she/her): To just breathing into that self-acceptance. 97 00:12:26.450 --> 00:12:28.710 Susanna Barkataki (she/her): I will take some time 98 00:12:31.430 --> 00:12:35.540 Susanna Barkataki (she/her): to release and relax each part of our body 99 00:12:35.870 --> 00:12:37.780 Susanna Barkataki (she/her): so relaxing. 100 00:12:38.550 --> 00:12:40.999 Susanna Barkataki (she/her): I'm resting your head 101 00:12:41.080 --> 00:12:42.759 Susanna Barkataki (she/her): in your brain. 102 00:12:42.780 --> 00:12:44.040 Susanna Barkataki (she/her): your face 103 00:12:47.130 --> 00:12:49.290 Susanna Barkataki (she/her): not forgetting 104 00:12:50.010 --> 00:12:54.729 Susanna Barkataki (she/her): that we are embodied, but caring for our bodies, and 105 00:12:55.500 --> 00:13:00.979 Susanna Barkataki (she/her): if it feels supportive you can bring your hands to your head and maybe massage 106 00:13:01.240 --> 00:13:03.649 Susanna Barkataki (she/her): that part of you. 107 00:13:04.800 --> 00:13:07.829 Susanna Barkataki (she/her): perhaps starting with your temples and 108 00:13:07.980 --> 00:13:09.959 Susanna Barkataki (she/her): moving through your 109 00:13:10.180 --> 00:13:11.450 Susanna Barkataki (she/her): head and 110 00:13:15.240 --> 00:13:17.760 Susanna Barkataki (she/her): hair, neck 111 00:13:17.990 --> 00:13:19.350 Susanna Barkataki (she/her): lower. 112 00:13:19.980 --> 00:13:21.889 Susanna Barkataki (she/her): lower back of your neck. 113 00:13:25.080 --> 00:13:32.139 Susanna Barkataki (she/her): and if it feels good, and you want to, and you can just visualize this, or you can physically be 114 00:13:32.170 --> 00:13:37.380 Susanna Barkataki (she/her): touching your forehead, your cheeks, maybe giving yourself a little massage 115 00:13:38.270 --> 00:13:41.180 Susanna Barkataki (she/her): round your nose, your eyes. 116 00:13:44.580 --> 00:13:46.720 Susanna Barkataki (she/her): chin, and jaw 117 00:13:49.100 --> 00:13:54.809 Susanna Barkataki (she/her): down to your neck, and I like to cross my hands and kind of stroke down 118 00:13:55.440 --> 00:13:59.200 Susanna Barkataki (she/her): my neck from either side onto my collar bones. 119 00:14:01.370 --> 00:14:07.310 Susanna Barkataki (she/her): And again, you can always just visualize and stay still, or, if you'd like, you could drop your 120 00:14:07.510 --> 00:14:10.209 Susanna Barkataki (she/her): one ear towards one shoulder. 121 00:14:10.300 --> 00:14:17.800 Susanna Barkataki (she/her): inhaling up through center, other ear towards other shoulder, dropping that shoulder down to the earth. 122 00:14:22.170 --> 00:14:24.610 Susanna Barkataki (she/her): We'll move rhythmically 123 00:14:25.280 --> 00:14:28.830 Susanna Barkataki (she/her): with your breath as lazily as possible. 124 00:14:29.990 --> 00:14:33.470 Susanna Barkataki (she/her): You can stay rotating 125 00:14:34.020 --> 00:14:39.929 Susanna Barkataki (she/her): side to side, or, if you'd like, let your head roll around in circles 126 00:14:40.280 --> 00:14:42.679 Susanna Barkataki (she/her): in one direction. 127 00:14:48.660 --> 00:14:53.020 Susanna Barkataki (she/her): bring ease and relaxation. Rest here. 128 00:14:53.800 --> 00:14:57.959 Susanna Barkataki (she/her): and if you're circling around, circling your head the other way. 129 00:15:14.320 --> 00:15:16.280 Susanna Barkataki (she/her): Once you feel 130 00:15:16.590 --> 00:15:18.920 Susanna Barkataki (she/her): satisfied of movement there. 131 00:15:20.130 --> 00:15:21.850 Susanna Barkataki (she/her): pausing here 132 00:15:22.450 --> 00:15:25.860 Susanna Barkataki (she/her): and rolling your shoulders up and back and down. 133 00:15:26.180 --> 00:15:28.410 Susanna Barkataki (she/her): bringing ease and 134 00:15:29.230 --> 00:15:31.940 Susanna Barkataki (she/her): appreciation into your shoulders. 135 00:15:32.180 --> 00:15:35.659 Susanna Barkataki (she/her): There might be some cracking like there is in mine. 136 00:15:37.840 --> 00:15:43.479 Susanna Barkataki (she/her): And let the movement be really subtle, like maybe going at 137 00:15:43.490 --> 00:15:47.169 Susanna Barkataki (she/her): 30%, 40% of your full 138 00:15:48.830 --> 00:15:57.130 Susanna Barkataki (she/her): movement if you'd like, and you can stay there, or, if you'd like, bring some rotation into your hands and your elbows 139 00:15:57.160 --> 00:16:00.060 Susanna Barkataki (she/her): circling around with each arm. 140 00:16:02.740 --> 00:16:09.220 Susanna Barkataki (she/her): I like to go just in one direction, back and around, because my shoulders kind of curve forward. 141 00:16:09.680 --> 00:16:19.910 Susanna Barkataki (she/her): but if you would like to go in both directions, maybe rotating the other way, rolling your shoulders forward. I'm gonna keep mine rolling back. 142 00:16:23.410 --> 00:16:33.640 Susanna Barkataki (she/her): imagining all of the play and the fun that your arms bring the trees that you can swing from, or the flowers that you can cup and smell 143 00:16:33.690 --> 00:16:36.790 Susanna Barkataki (she/her): the shapes that you can explore. 144 00:16:38.700 --> 00:16:47.659 Susanna Barkataki (she/her): and when you're ready, releasing your arms, appreciating them and bringing your awareness into your trunk. 145 00:16:48.070 --> 00:17:03.089 Susanna Barkataki (she/her): If you're lying on the earth, maybe inhaling and arching your back away from the earth, and then exhaling and pushing it into the earth. If you're sitting in a chair, you can do the same thing with the back of your chair, arching away 146 00:17:03.630 --> 00:17:08.060 Susanna Barkataki (she/her): and exhale, rounding, pushing into the chair. 147 00:17:30.790 --> 00:17:32.740 Susanna Barkataki (she/her): inhaling 148 00:17:33.690 --> 00:17:35.690 Susanna Barkataki (she/her): and exhaling. 149 00:17:37.700 --> 00:17:45.910 Susanna Barkataki (she/her): If you'd like, you can start to move from side to side. So if you're on the earth that might be kind of banana. 150 00:17:45.920 --> 00:17:59.010 Susanna Barkataki (she/her): like a banana shape. With your body you can leave your arms down by your side if you're feeling easeful, or you can stretch them over your head and stretch your spine and towards one side and then the other. 151 00:17:59.450 --> 00:18:01.860 Susanna Barkataki (she/her): If you're seated in a chair. 152 00:18:01.960 --> 00:18:03.999 Susanna Barkataki (she/her): you can see what I'm doing 153 00:18:04.060 --> 00:18:11.898 Susanna Barkataki (she/her): stretching your spine most like you're sloshing a pail of water from one side to the other. 154 00:18:12.950 --> 00:18:15.010 Susanna Barkataki (she/her): really, gently. 155 00:18:15.400 --> 00:18:17.339 Susanna Barkataki (she/her): really lazily. 156 00:18:23.500 --> 00:18:28.100 Susanna Barkataki (she/her): and you can circle around or move your spine in any way that 157 00:18:28.130 --> 00:18:30.430 Susanna Barkataki (she/her): feel supportive to you 158 00:18:33.230 --> 00:18:36.510 Susanna Barkataki (she/her): now bringing this movement into your hips. 159 00:18:36.790 --> 00:18:42.329 Susanna Barkataki (she/her): So if you're on a chair that might mean like opening your legs a little wider and 160 00:18:42.380 --> 00:18:50.130 Susanna Barkataki (she/her): just kind of rolling from one head to the other. If you're on the earth, maybe you're dropping your knees from side to side. 161 00:18:50.410 --> 00:18:55.060 Susanna Barkataki (she/her): or inhaling and lifting your hips up off the earth, and 162 00:18:55.210 --> 00:18:56.660 Susanna Barkataki (she/her): I'm set to 163 00:18:56.710 --> 00:19:02.169 Susanna Barkataki (she/her): Bundasana, so supportive and gentle bridge pose. 164 00:19:03.600 --> 00:19:09.390 Susanna Barkataki (she/her): Bring some rhythmic, gentle, useful movement into your hips. 165 00:19:15.600 --> 00:19:18.039 Susanna Barkataki (she/her): perhaps making circles. 166 00:19:18.700 --> 00:19:22.009 Susanna Barkataki (she/her): This can be very subtle or more 167 00:19:22.820 --> 00:19:24.060 Susanna Barkataki (she/her): pronounced 168 00:19:28.190 --> 00:19:32.009 Susanna Barkataki (she/her): in your chair on the earth, standing 169 00:19:32.270 --> 00:19:33.949 Susanna Barkataki (she/her): wherever you are. 170 00:19:36.890 --> 00:19:42.070 Susanna Barkataki (she/her): And now moving, letting the movement come down into your legs. 171 00:19:42.270 --> 00:19:51.449 Susanna Barkataki (she/her): So if you're on the earth and you want to, you can always bend one knee and put the other foot across it and start to rotate your 172 00:19:51.750 --> 00:19:54.299 Susanna Barkataki (she/her): ankles and calves. 173 00:19:54.510 --> 00:19:58.109 Susanna Barkataki (she/her): If you're sitting in a chair, maybe have space to lift up 174 00:19:58.250 --> 00:20:02.299 Susanna Barkataki (she/her): your ankles and calves, and rotate them in one direction 175 00:20:03.090 --> 00:20:04.800 Susanna Barkataki (she/her): and then the other. 176 00:20:05.990 --> 00:20:10.490 Susanna Barkataki (she/her): and you can let that rotation come into your knees, your hips. 177 00:20:10.580 --> 00:20:11.890 Susanna Barkataki (she/her): eyes. 178 00:20:18.910 --> 00:20:22.030 Susanna Barkataki (she/her): if you're rotating on one side. 179 00:20:22.250 --> 00:20:24.400 Susanna Barkataki (she/her): biting in the other leg. 180 00:20:25.230 --> 00:20:26.640 Susanna Barkataki (she/her): for both legs 181 00:20:37.940 --> 00:20:43.970 Susanna Barkataki (she/her): bring ease and joy and playfulness with your breath, with your movement. 182 00:20:45.890 --> 00:20:46.870 Susanna Barkataki (she/her): and then. 183 00:20:47.670 --> 00:20:54.009 Susanna Barkataki (she/her): when you're satisfied of movement releasing your legs down into the earth or the floor. 184 00:20:57.610 --> 00:20:58.970 Susanna Barkataki (she/her): Montula. 185 00:21:00.380 --> 00:21:03.269 Susanna Barkataki (she/her): Progressive relaxation technique that 186 00:21:03.330 --> 00:21:12.549 Susanna Barkataki (she/her): was one of the earliest Yoga practices that my father taught me and his Guru. His teachers taught him 187 00:21:12.800 --> 00:21:15.400 Susanna Barkataki (she/her): to do, to allow 188 00:21:15.450 --> 00:21:17.710 Susanna Barkataki (she/her): for deep relaxation. 189 00:21:18.530 --> 00:21:26.599 Susanna Barkataki (she/her): and if at any time anything that I say doesn't feel good. Please just go back to following your breath or turn the sound down 190 00:21:27.420 --> 00:21:28.750 Susanna Barkataki (she/her): for this 191 00:21:28.790 --> 00:21:30.540 Susanna Barkataki (she/her): practice, where 192 00:21:30.550 --> 00:21:46.790 Susanna Barkataki (she/her): tightening and like pulling in the muscles, I imagine kind of like making a fist, but with different parts of your body, one at a time, and then releasing. So, beginning with your feet, curling your toes, tensing your feet, inhaling. 193 00:21:47.530 --> 00:21:49.530 Susanna Barkataki (she/her): and on your next exhale 194 00:21:49.920 --> 00:21:51.380 Susanna Barkataki (she/her): releasing. 195 00:21:52.830 --> 00:21:57.920 Susanna Barkataki (she/her): doing that one more time, inhale, tensing your toes and your feet 196 00:21:58.740 --> 00:22:00.206 Susanna Barkataki (she/her): exhale release. 197 00:22:02.420 --> 00:22:10.129 Susanna Barkataki (she/her): Now, moving this up your legs, so, including feet, toes, calves, knees, thighs, tensing, tensing, tensing 198 00:22:10.320 --> 00:22:14.579 Susanna Barkataki (she/her): other parts of my body. Kind of try to get in there, too, but holding it. 199 00:22:14.700 --> 00:22:15.479 Susanna Barkataki (she/her): and then 200 00:22:16.120 --> 00:22:21.500 Susanna Barkataki (she/her): releasing your legs, and we'll do that one more time tensing. 201 00:22:21.750 --> 00:22:22.970 Susanna Barkataki (she/her): bringing 202 00:22:23.130 --> 00:22:25.109 Susanna Barkataki (she/her): tension into your legs. 203 00:22:26.140 --> 00:22:30.759 Susanna Barkataki (she/her): gripping all the muscles, and then exhale release. 204 00:22:32.570 --> 00:22:37.710 Susanna Barkataki (she/her): Now we'll move up, and you can include your legs or isolate around your belly and low back. 205 00:22:37.820 --> 00:22:40.530 Susanna Barkataki (she/her): pulling in, tensing, tightening. 206 00:22:41.390 --> 00:22:44.010 Susanna Barkataki (she/her): and then exhale. Release 207 00:22:46.170 --> 00:22:52.210 Susanna Barkataki (she/her): once more. Inhale pulling in your belly, your low back sides of your body. 208 00:22:52.660 --> 00:22:54.780 Susanna Barkataki (she/her): and exhale release. 209 00:22:55.950 --> 00:23:05.179 Susanna Barkataki (she/her): Now moving up to your arms, your hands so, making fists, tensing your arms, your shoulders, your upper chest under your collar bones 210 00:23:05.670 --> 00:23:07.310 Susanna Barkataki (she/her): holding, holding. 211 00:23:09.400 --> 00:23:11.429 Susanna Barkataki (she/her): exhale release 212 00:23:12.180 --> 00:23:17.839 Susanna Barkataki (she/her): once more, making fists with your hands, tensing your arms, your shoulders 213 00:23:17.930 --> 00:23:20.180 Susanna Barkataki (she/her): upper, test, upper back 214 00:23:20.650 --> 00:23:21.205 Susanna Barkataki (she/her): and 215 00:23:21.840 --> 00:23:23.720 Susanna Barkataki (she/her): exhale release. 216 00:23:23.870 --> 00:23:33.940 Susanna Barkataki (she/her): Now bringing this into your neck and face, scrunching up your face, making like a sour face, tightening every muscle that you can in your face. 217 00:23:34.090 --> 00:23:37.649 Susanna Barkataki (she/her): Looks kind of funny, but don't worry, no one can see you. 218 00:23:39.108 --> 00:23:41.659 Susanna Barkataki (she/her): And then exhale release 219 00:23:42.520 --> 00:23:51.199 Susanna Barkataki (she/her): once more, tightening every muscle in your face, scrunching your face up like you're smelling something like onion 220 00:23:51.330 --> 00:23:53.620 Susanna Barkataki (she/her): and then exhale 221 00:23:53.980 --> 00:23:55.230 Susanna Barkataki (she/her): release. 222 00:23:56.080 --> 00:23:59.530 Susanna Barkataki (she/her): and we'll do 2 times with our whole bodies. 223 00:23:59.590 --> 00:24:04.540 Susanna Barkataki (she/her): So, pulling everything in from the bottom of your toes to the top of your head. 224 00:24:04.550 --> 00:24:10.010 Susanna Barkataki (she/her): middle of the body, belly in hold, tightening everything tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight, tight tight tight tight tight, tight. 225 00:24:10.410 --> 00:24:11.850 Susanna Barkataki (she/her): and then I'm 226 00:24:12.460 --> 00:24:17.199 Susanna Barkataki (she/her): with the sound and a sigh exhale everything out 227 00:24:17.650 --> 00:24:25.920 Susanna Barkataki (she/her): once more, scrunching up your face, curling up your toes, legs, tummy shoulders, arms, crown of your head. 228 00:24:26.140 --> 00:24:27.919 Susanna Barkataki (she/her): pulling everything in 229 00:24:30.290 --> 00:24:32.060 Susanna Barkataki (she/her): and release. 230 00:24:33.870 --> 00:24:36.200 Susanna Barkataki (she/her): And now from this place 231 00:24:36.760 --> 00:24:40.150 Susanna Barkataki (she/her): we'll take another deep breath in, and 232 00:24:40.520 --> 00:24:41.800 Susanna Barkataki (she/her): oh. 233 00:24:41.810 --> 00:24:43.650 Susanna Barkataki (she/her): deep exhale! 234 00:24:44.350 --> 00:24:46.620 Susanna Barkataki (she/her): I'll invite us into 235 00:24:47.520 --> 00:24:50.110 Susanna Barkataki (she/her): 5 min of 236 00:24:50.170 --> 00:24:52.210 Susanna Barkataki (she/her): easeful silence. 237 00:24:53.440 --> 00:24:56.589 Susanna Barkataki (she/her): So you can fall asleep if you'd like. 238 00:24:56.790 --> 00:24:58.680 Susanna Barkataki (she/her): Let yourself connect 239 00:24:59.000 --> 00:25:01.910 Susanna Barkataki (she/her): with the divine Ishvara Panidana 240 00:25:02.430 --> 00:25:06.330 Susanna Barkataki (she/her): through your breath, or just through visualization. 241 00:25:06.770 --> 00:25:10.950 Susanna Barkataki (she/her): and I'll guide us back with my voice in time. 242 00:30:45.050 --> 00:30:47.340 Susanna Barkataki (she/her): Deep breath in 243 00:30:48.650 --> 00:30:50.910 Susanna Barkataki (she/her): and deep breath out 244 00:31:03.220 --> 00:31:04.610 Susanna Barkataki (she/her): peeling. 245 00:31:05.030 --> 00:31:06.610 Susanna Barkataki (she/her): the energy 246 00:31:06.720 --> 00:31:08.070 Susanna Barkataki (she/her): A power 247 00:31:08.650 --> 00:31:16.799 Susanna Barkataki (she/her): of Krishna, if you would like to connect to him directly, or to the energy of divine love, play. 248 00:31:17.530 --> 00:31:18.890 Susanna Barkataki (she/her): joy. 249 00:31:19.020 --> 00:31:20.460 Susanna Barkataki (she/her): devotion. 250 00:31:30.810 --> 00:31:40.190 Susanna Barkataki (she/her): Perhaps at this time in your life you're connecting more to the teacher Krishna, the teacher who shares his wisdom in the Bhagavad Gita 251 00:31:40.230 --> 00:31:41.480 Susanna Barkataki (she/her): to Arjuna. 252 00:31:43.500 --> 00:31:50.859 Susanna Barkataki (she/her): shares the path of Yana Yoga of wisdom and knowledge as well as Karma Yoga. 253 00:31:51.040 --> 00:31:52.890 Susanna Barkataki (she/her): Selfless action. 254 00:31:53.400 --> 00:31:58.120 Susanna Barkataki (she/her): bhakti, yoga, joy and play devotion to the divine. 255 00:32:00.070 --> 00:32:02.130 Susanna Barkataki (she/her): All of these are 256 00:32:02.600 --> 00:32:04.960 Susanna Barkataki (she/her): powerful paths of practice. 257 00:32:07.250 --> 00:32:09.990 Susanna Barkataki (she/her): So in a moment I'll invite you 258 00:32:10.780 --> 00:32:12.619 Susanna Barkataki (she/her): to gently shift. 259 00:32:13.330 --> 00:32:17.840 Susanna Barkataki (she/her): move in any ways that feel good, maybe making circles or 260 00:32:18.060 --> 00:32:20.100 Susanna Barkataki (she/her): rotating around. 261 00:32:20.880 --> 00:32:30.460 Susanna Barkataki (she/her): and to move into a reflection journal reflection which you can type into the chat or write in your journal, or just think about. 262 00:32:31.020 --> 00:32:34.090 Susanna Barkataki (she/her): And I put the prompts in the chat for us. 263 00:32:34.720 --> 00:32:37.320 Susanna Barkataki (she/her): keeping the focus inwards 264 00:32:38.260 --> 00:32:39.610 Susanna Barkataki (she/her): and 265 00:32:39.630 --> 00:32:41.670 Susanna Barkataki (she/her): restful playful. 266 00:32:42.690 --> 00:32:49.629 Susanna Barkataki (she/her): What insights or teachings from Krishna's life resonate with me the most right now. 267 00:32:49.820 --> 00:32:52.549 Susanna Barkataki (she/her): and how can I apply this in my life. 268 00:32:52.810 --> 00:32:55.920 Susanna Barkataki (she/her): perhaps to overcome challenges. 269 00:32:56.520 --> 00:32:58.480 Susanna Barkataki (she/her): deepen self-awareness. 270 00:32:58.560 --> 00:33:00.929 Susanna Barkataki (she/her): cultivate joy and play. 271 00:33:01.410 --> 00:33:03.889 Susanna Barkataki (she/her): So you can begin to reflect on that. 272 00:33:04.170 --> 00:33:06.160 Susanna Barkataki (she/her): or prompt 2. 273 00:33:06.180 --> 00:33:15.310 Susanna Barkataki (she/her): In what areas of my life can I practice more surrender and trust in the divine or the universe, or Yoga. 274 00:33:15.470 --> 00:33:18.980 Susanna Barkataki (she/her): and all kind of different ways of saying the same thing. 275 00:33:19.650 --> 00:33:20.990 Susanna Barkataki (she/her): So we'll take 276 00:33:21.650 --> 00:33:25.429 Susanna Barkataki (she/her): about 5 min just to journal. Reflect. 277 00:33:25.630 --> 00:33:27.899 Susanna Barkataki (she/her): and I'll play some music. 278 00:33:28.160 --> 00:33:30.670 Susanna Barkataki (she/her): and then we'll share in a little bit. 279 00:39:04.900 --> 00:39:08.359 Susanna Barkataki (she/her): Taking some time to finish up your thoughts. 280 00:39:08.390 --> 00:39:11.090 Susanna Barkataki (she/her): maybe finishing your sentence 281 00:39:11.830 --> 00:39:13.300 Susanna Barkataki (she/her): and 282 00:39:14.990 --> 00:39:16.870 Susanna Barkataki (she/her): invitation 283 00:39:16.890 --> 00:39:22.890 Susanna Barkataki (she/her): to open up and share, if you would like, out loud or in the chat. 284 00:39:26.010 --> 00:39:33.009 Susanna Barkataki (she/her): We're exploring and reflecting on themes of the different yogas of 285 00:39:33.510 --> 00:39:35.010 Susanna Barkataki (she/her): but the 286 00:39:35.220 --> 00:39:36.370 Susanna Barkataki (she/her): Oh 287 00:39:39.240 --> 00:39:41.500 Susanna Barkataki (she/her): or the Yoga of devotion 288 00:39:41.750 --> 00:39:45.869 Susanna Barkataki (she/her): of Karma, the yoga of action 289 00:39:46.070 --> 00:39:50.060 Susanna Barkataki (she/her): of Jan or Yana, the yoga of 290 00:39:50.390 --> 00:39:53.450 Susanna Barkataki (she/her): wisdom and insight. 291 00:39:54.460 --> 00:39:57.730 Susanna Barkataki (she/her): and so invitation to share 292 00:39:57.760 --> 00:40:03.480 Susanna Barkataki (she/her): really anything that came up in the drawing, or anything that's on your mind or heart right now 293 00:40:07.190 --> 00:40:10.809 Susanna Barkataki (she/her): can also share how the practice was for you. 294 00:40:10.910 --> 00:40:19.129 Susanna Barkataki (she/her): You can share out loud or in the chat, or we can also just be together in the energy of this practice. 295 00:40:24.600 --> 00:40:26.050 Susanna Barkataki (she/her): Yes, Don. 296 00:40:34.230 --> 00:40:36.339 Susanna Barkataki (she/her): and I think you might need to 297 00:40:36.960 --> 00:40:38.210 Susanna Barkataki (she/her): unmute. 298 00:40:38.990 --> 00:40:39.919 Susanna Barkataki (she/her): There we go. 299 00:40:40.680 --> 00:40:44.159 Susanna Barkataki (she/her): Hi! Oh, I don't think we can hear you yet. 300 00:40:47.390 --> 00:40:48.510 Susanna Barkataki (she/her): Check your 301 00:40:48.540 --> 00:40:50.000 Susanna Barkataki (she/her): your audio. 302 00:40:50.070 --> 00:40:57.189 Susanna Barkataki (she/her): There's a little carrot like a little arrow up that if you tick on it you can change your speaker. 303 00:41:05.370 --> 00:41:09.420 Susanna Barkataki (she/her): No, why can't we hear? Let me make sure my sound is up. 304 00:41:10.060 --> 00:41:11.860 Susanna Barkataki (she/her): Yes, my sound is up. 305 00:41:15.950 --> 00:41:18.279 Susanna Barkataki (she/her): no, we don't hear you. 306 00:41:20.970 --> 00:41:22.810 Susanna Barkataki (she/her): maybe try 307 00:41:23.270 --> 00:41:24.470 Susanna Barkataki (she/her): your 308 00:41:27.070 --> 00:41:31.174 Susanna Barkataki (she/her): reconnecting your sound. I really wanna hear from you. 309 00:41:49.260 --> 00:41:50.390 Susanna Barkataki (she/her): Okay. 310 00:41:50.800 --> 00:41:51.900 Susanna Barkataki (she/her): we 311 00:41:52.050 --> 00:41:56.809 Susanna Barkataki (she/her): can. You see that little carrot, the little arrow next to audio. 312 00:41:56.870 --> 00:42:00.340 Susanna Barkataki (she/her): Then, if you click on it, you can choose 313 00:42:00.750 --> 00:42:02.300 Susanna Barkataki (she/her): which audio 314 00:42:02.570 --> 00:42:04.230 Susanna Barkataki (she/her): to use like 315 00:42:04.590 --> 00:42:09.589 Susanna Barkataki (she/her): it says, Select a microphone, and then you can choose whichever microphone 316 00:42:10.450 --> 00:42:12.019 Susanna Barkataki (she/her): is the right one. 317 00:42:12.930 --> 00:42:15.110 Susanna Barkataki (she/her): Often it's same as system. 318 00:42:24.440 --> 00:42:27.559 Susanna Barkataki (she/her): Or yes, you can type to us. Okay. 319 00:42:27.720 --> 00:42:29.820 Susanna Barkataki (she/her): your browser is not allowing you. Okay. 320 00:42:29.890 --> 00:42:35.820 Susanna Barkataki (she/her): So sometimes we have to restart or like re-enable permissions in zoom. 321 00:42:36.180 --> 00:42:39.149 Susanna Barkataki (she/her): And I'm sorry to hear that that didn't work. 322 00:42:40.295 --> 00:42:45.430 Susanna Barkataki (she/her): Feel free to to type, Don, and I'll read aloud what you say 323 00:42:46.820 --> 00:42:49.509 Susanna Barkataki (she/her): would anyone else like to share? 324 00:43:14.030 --> 00:43:16.610 Susanna Barkataki (she/her): I mean, I can share. I really. 325 00:43:16.870 --> 00:43:19.710 Susanna Barkataki (she/her): you know, as a teacher sometimes. 326 00:43:19.880 --> 00:43:22.549 Susanna Barkataki (she/her): And I'm curious if other people relate to this. 327 00:43:22.640 --> 00:43:27.680 Susanna Barkataki (she/her): even though my focus is on the experience of people practicing. 328 00:43:27.810 --> 00:43:36.358 Susanna Barkataki (she/her): I like to teach from a my own somatic experience, so I can be there with you right? So I was doing the. 329 00:43:36.870 --> 00:43:57.070 Susanna Barkataki (she/her): I'm not just reading words or like reading off a script. I was doing that guided kind of relaxation, and then tensing and releasing myself, and even from when we started, just at the crown of the head and moving, you know, side to side. I was like, Oh, I actually really needed this. 330 00:43:57.160 --> 00:44:02.849 Susanna Barkataki (she/her): And so I'm grateful, you know. Sometimes it's like the energy of the group is 331 00:44:02.980 --> 00:44:19.440 Susanna Barkataki (she/her): directs where we're going, regardless of what I've planned for the day. And so I was noticing how supportive that was for this moment, where I hadn't even realized I had a lot of tension up here, and being able to release it, felt really helpful. 332 00:44:19.800 --> 00:44:22.019 Susanna Barkataki (she/her): And so then, when I was journaling 333 00:44:22.240 --> 00:44:25.019 Susanna Barkataki (she/her): the thing that felt most alive for me 334 00:44:25.090 --> 00:44:47.209 Susanna Barkataki (she/her): was not really play or or joy, but more like surrender. In one of those moments where just a lot changing in my life and kind of like the material conditions, like some of the structures and like responsibilities, you know, kind of everyday life stuff. And so 335 00:44:47.620 --> 00:44:53.469 Susanna Barkataki (she/her): there's like grief, I think, associated with some of those changes, and just 336 00:44:53.520 --> 00:44:57.779 Susanna Barkataki (she/her): being able to surrender into it like 337 00:44:58.040 --> 00:45:00.669 Susanna Barkataki (she/her): at home, household 338 00:45:02.470 --> 00:45:13.759 Susanna Barkataki (she/her): and work as well, you know. So surrender felt really alive for me, and I'm grateful to now have that awareness, because sometimes for me, when I'm in a moment of that 339 00:45:13.800 --> 00:45:15.980 Susanna Barkataki (she/her): where that's like what's needed. 340 00:45:16.270 --> 00:45:23.510 Susanna Barkataki (she/her): Forcing myself to feel joy or playfulness isn't actually helpful. But being in the 341 00:45:24.050 --> 00:45:37.309 Susanna Barkataki (she/her): I kind of think of it as like, you know, on rolling hills, or like on a roller coaster, or something being on the down part, but just allowing it to kind of go, allows for the momentum to eventually like, go somewhere else. 342 00:45:37.950 --> 00:45:41.670 Susanna Barkataki (she/her): So yeah, that's my share. 343 00:45:43.680 --> 00:45:54.469 Susanna Barkataki (she/her): I'll read Don's. I wanted to share my joy in observing my grandchild and their cousins playing in an old growth forest on Victoria Island. Wow! 344 00:45:54.650 --> 00:46:01.680 Susanna Barkataki (she/her): They fell deeply into awe, and the impulse to be fully immersed, to move freely to discover pathways 345 00:46:02.090 --> 00:46:08.539 Susanna Barkataki (she/her): and to move freely over fallen trees to challenge their balance. Wow! That's so beautiful! 346 00:46:08.780 --> 00:46:10.520 Susanna Barkataki (she/her): Thank you for sharing 347 00:46:10.740 --> 00:46:11.889 Susanna Barkataki (she/her): such a 348 00:46:12.320 --> 00:46:14.010 Susanna Barkataki (she/her): a vivid image. 349 00:46:16.700 --> 00:46:18.300 Susanna Barkataki (she/her): anyone else. 350 00:46:19.810 --> 00:46:40.910 Susanna Barkataki (she/her): and on the beach they discovered beauty in every pebble, and to share and gift each other through exchange, and then to leave all behind, as they were satisfied with the experience. I love that so much. There's so many metaphors in this for us, right? Like to really enjoy something, and then offer it up and let it go and not be attached 351 00:46:43.160 --> 00:46:44.500 Susanna Barkataki (she/her): thank you don 352 00:46:44.620 --> 00:46:46.840 Susanna Barkataki (she/her): and to the young 353 00:46:46.850 --> 00:46:50.160 Susanna Barkataki (she/her): teachers, your grandchild and their cousins. 354 00:46:50.360 --> 00:46:53.009 Susanna Barkataki (she/her): yeah, it really opens your heart. 355 00:46:53.450 --> 00:46:54.550 Susanna Barkataki (she/her): Hmm! 356 00:46:56.090 --> 00:46:57.619 Susanna Barkataki (she/her): That's so beautiful. 357 00:47:11.560 --> 00:47:14.959 Susanna Barkataki (she/her): We'll leave the space for anyone else to share. 358 00:47:33.940 --> 00:47:37.770 Susanna Barkataki (she/her): And then I did want to let you all know there's a free 359 00:47:37.780 --> 00:47:41.758 Susanna Barkataki (she/her): challenge that I'm doing. That's a heart opener challenge. 360 00:47:42.530 --> 00:47:47.760 Susanna Barkataki (she/her): that's coming up tomorrow, so it'll be tomorrow evening tomorrow at 5, 361 00:47:47.770 --> 00:47:52.449 Susanna Barkataki (she/her): and it'll be you can watch either on yo kyoga or on 362 00:47:53.060 --> 00:47:57.430 Susanna Barkataki (she/her): on zoom. So you're more than welcome to join if you would like. 363 00:47:57.490 --> 00:48:02.740 Susanna Barkataki (she/her): and the link is in the chat if you haven't seen it. I wanted to share it there. 364 00:48:03.430 --> 00:48:06.729 Susanna Barkataki (she/her): Then I think we can just gently 365 00:48:06.900 --> 00:48:12.900 Susanna Barkataki (she/her): offer any insights or takeaways, maybe, to ourselves or in the chat. 366 00:48:12.950 --> 00:48:18.969 Susanna Barkataki (she/her): We'll just kind of slowly move into closing our time together. I feel like. 367 00:48:20.355 --> 00:48:21.570 Susanna Barkataki (she/her): transmission 368 00:48:21.740 --> 00:48:29.339 Susanna Barkataki (she/her): is complete, like the offering of care and nourishment and release and joy and play. 369 00:48:29.380 --> 00:48:31.639 Susanna Barkataki (she/her): and if you have some water 370 00:48:33.490 --> 00:48:35.159 Susanna Barkataki (she/her): I have some in a bowl. 371 00:48:35.860 --> 00:48:37.170 Susanna Barkataki (she/her): or if you have a 372 00:48:37.550 --> 00:48:40.900 Susanna Barkataki (she/her): like a water bottle, and you'd like to whisper 373 00:48:41.030 --> 00:48:48.509 Susanna Barkataki (she/her): from your journaling anything that you're bringing forward. So your intentions for this time for yourself or for the world. 374 00:48:58.780 --> 00:49:01.169 Susanna Barkataki (she/her): and sending some gratitude. 375 00:49:01.530 --> 00:49:04.170 Susanna Barkataki (she/her): if you like, you can take your ring finger 376 00:49:04.360 --> 00:49:10.709 Susanna Barkataki (she/her): and bring that water onto your 3rd eye in front of your head, your heart. 377 00:49:12.410 --> 00:49:23.949 Susanna Barkataki (she/her): and then either pour it into. You can leave it on your altar if you have it, or you can do this later as well. Put the bowl of water on your altar, or if it's your water bottle, drink the water. 378 00:49:23.960 --> 00:49:25.110 Susanna Barkataki (she/her): and 379 00:49:26.680 --> 00:49:30.739 Susanna Barkataki (she/her): you'll receive those self blessings. 380 00:49:31.790 --> 00:49:52.230 Susanna Barkataki (she/her): So thank you to each of you, and I'll see you in a few weeks for our next gathering, which will be our office hours. You can unmute if you'd like, and say goodbye, or you can just float away, sending you so many blessings and so much care and joy. Today.