Susanna Barkataki (She/They): So our theme is living into the questions, inquiries, and so, allowing yourself to
Susanna Barkataki (She/They): this kind of open up to what questions might be alive for you right now in your life, and
Susanna Barkataki (She/They): flowing as a river, honoring, not knowing.
Susanna Barkataki (She/They): moving with curiosity more than control. Right? I think that's a big big theme so
Susanna Barkataki (She/They): inviting that in. And I'm checking on the
Susanna Barkataki (She/They): tats. Yeah, what now keeps coming up. What? Now?
Susanna Barkataki (She/They): Yeah.
Susanna Barkataki (She/They): Hmm.
Susanna Barkataki (She/They): Curious about why, I'm having trouble making right choices for myself, lots of over consuming food, news, etc. Etc. Yeah.
Susanna Barkataki (She/They): yeah, I feel like, so many of my teachers have brought my awareness to how
Susanna Barkataki (She/They): just being aware is like the 1st step to things
Susanna Barkataki (She/They): changing right? So, being kindly curious with self-compassion.
Susanna Barkataki (She/They): I think I have a
Susanna Barkataki (She/They): a similar kind of what now, as you, Alda, I'm at the end of the book tour. And so it's like, Okay, now, what you know, what's going to be integrating. I was very, very tired today. So I'm just taking a very useful day and
Susanna Barkataki (She/They): transitioning last event tonight and then transitioning back to home.
Susanna Barkataki (She/They): which I'm excited for. And then what now? What next? What?
Susanna Barkataki (She/They): What will come?
Susanna Barkataki (She/They): And really just being with it rather than forcing.
Susanna Barkataki (She/They): So we'll move into a little bit of a practice invitation to find an easeful way to be.
Susanna Barkataki (She/They): And then just one more time checking Juliana is my sound. Okay?
Susanna Barkataki (She/They): Okay? Great. I think I might grab the plug just to make sure that power doesn't go out while I'm I have a good amount of charge. But you know how these things go.
Susanna Barkataki (She/They): So I'm gonna get that.
Susanna Barkataki (She/They): Okay.
Susanna Barkataki (She/They): Yeah. But tour spots.
Susanna Barkataki (She/They): So true, I know it's like it.
Susanna Barkataki (She/They): There's so many places in this Airbnb that I could have gone. But this corner is lovely.
Susanna Barkataki (She/They): I'm in Virginia.
Susanna Barkataki (She/They): in Old town like Alexandria, and it's really, really cute. So it's also just been nice to get to see like
Susanna Barkataki (She/They): places where folks live right? Like as part of this global community we've been gathering for years. Now, I feel like it's half a decade, really, for many of us.
Susanna Barkataki (She/They): and we're all over. And so getting to peek into folks worlds is really really nice. And then for our theme around flowing like a river. I did pick my my little cute blue outfit, since it
Susanna Barkataki (She/They): evokes that river, especially like the quality right? And this is part of Yoga. Sometimes we forget that how we adorn ourselves
Susanna Barkataki (She/They): can be a practice.
Susanna Barkataki (She/They): Okay, so invitation to roll your shoulders back and down, lengthen through your spine.
Susanna Barkataki (She/They): deep breath in through your nose and exhale through your nose.
Susanna Barkataki (She/They): and imagine that you're breathing like a wave, or like the ocean so inhaling the tide, recedes, exhaling
Susanna Barkataki (She/They): the waves. Come up on the shore.
Susanna Barkataki (She/They): flowing like a river like the ocean, like any body of water
Susanna Barkataki (She/They): invitation. If you would like to bring all fingers together, Hakini, hakini, mudra.
Susanna Barkataki (She/They): So each fingertip touches, and you can push firmly or rest softly.
Susanna Barkataki (She/They): maybe flowing your fingers a little bit left and right.
Susanna Barkataki (She/They): like a river like the waves.
Susanna Barkataki (She/They): and allowing this Madra to rest down
Susanna Barkataki (She/They): on your body somewhere, so hands can stay connected, fingers stay connected, hands resting down
Susanna Barkataki (She/They): in our practice, honoring wisdom.
Susanna Barkataki (She/They): The wisdom of not knowing.
Susanna Barkataki (She/They): Flooding the waters. The river ocean of life guide us
Susanna Barkataki (She/They): not through control, but through curiosity
Susanna Barkataki (She/They): and water, has this creative way of moving around obstacles. It finds the way through
Susanna Barkataki (She/They): without force, and yet it's so strong that it can carve out marvels of the world like the Grand Canyon.
Susanna Barkataki (She/They): What does it mean to trust the river within?
Susanna Barkataki (She/They): Yeah, gently extending your spine, lifting up through the crown of your head.
Susanna Barkataki (She/They): and then gazing or turning your face. You can keep your eyes closed if you'd like, down towards the earth.
Susanna Barkataki (She/They): rocking your face over towards one shoulder, back towards the other shoulder.
Susanna Barkataki (She/They): It feels good, letting your neck circle around in full big circles, softening your jaw, softening your eyes.
Susanna Barkataki (She/They): moving with your own breath.
Susanna Barkataki (She/They): and then circling the other way.
Susanna Barkataki (She/They): Few more circles. Here we're gonna take some time to really work with our
Susanna Barkataki (She/They): neck and head, and so invitation to take your hands and clasp them together and then place them behind your head.
Susanna Barkataki (She/They): releasing your face down towards the earth.
Susanna Barkataki (She/They): bringing a little bit of extra traction to stretch all the way back to your cervical spine.
Susanna Barkataki (She/They): You can resist your hands and then release opening your elbows out wide.
Susanna Barkataki (She/They): Let's get a little bit of stretch through the shoulders and sides of your arms, and then exhale, closing your elbows in giving your head a little compression.
Susanna Barkataki (She/They): Inhale, open, exhale, and of course, if anything doesn't feel good or supportive, adjusting for your own experience.
Susanna Barkataki (She/They): Now on the next inhale, lifting your arms up and away.
Susanna Barkataki (She/They): gently dropping your head to one side, and you could take your hand up, bring it over.
Susanna Barkataki (She/They): even pulling it over to the other ear, the other side of the head stretching through
Susanna Barkataki (She/They): one side of your neck, and you can take the side that's stretching arm
Susanna Barkataki (She/They): and send it out to one side, gazing down, softening your jaw
Susanna Barkataki (She/They): bringing your hand over to
Susanna Barkataki (She/They): the side of your head and using your opposite hand to just kind of traction away your cheekbone like stretching, and if this feels weird, you know, you can also pull your jaw open.
Susanna Barkataki (She/They): and then stretch the side of your head. So getting into those muscles and the sides of the face the masseter.
Susanna Barkataki (She/They): and then gently lifting your head back up to center when you get there, just noticing the difference
Susanna Barkataki (She/They): in the side that you've stretched and the side that you haven't.
Susanna Barkataki (She/They): Then, when you're ready. Dropping your other, your shoulder, your ear towards your other shoulder.
Susanna Barkataki (She/They): taking your hand over and bringing it to your ear, the side of your head for a little extra weight.
Susanna Barkataki (She/They): sending your arm out to the side, softening your jaw, opening and closing.
Susanna Barkataki (She/They): casing down center up towards the sky.
Susanna Barkataki (She/They): Option to give yourself that stretch on the side, so, using your top hand to pull.
Susanna Barkataki (She/They): have above your above the temple, or above your ear, and then your other hand to stretch away
Susanna Barkataki (She/They): parts of our body. We don't think about that. Hold a lot of tension, or they can
Susanna Barkataki (She/They): to clear if we've been thinking a lot or in our heads.
Susanna Barkataki (She/They): and you're ready. Gently lifting your head back up to center.
Susanna Barkataki (She/They): taking a moment, maybe rocking it side to side, just checking in little circles.
Susanna Barkataki (She/They): gazing in one direction, back to center other direction, up towards the sky, back, down towards the earth.
Susanna Barkataki (She/They): Invitation to roll your shoulders back and down, and bring your hands, clasp them behind you, or reach for something, maybe a chair, support back behind you, opening your heart.
Susanna Barkataki (She/They): lifting your face up towards the sky.
Susanna Barkataki (She/They): exhale releasing.
Susanna Barkataki (She/They): Take a little more time to work on our head and neck, so option 2. Cross your hands and then bring your hands up under your ears, and just kind of bring your hands down, giving yourself a little bit of a massage in the place that we just stretched
Susanna Barkataki (She/They): front of the neck.
Susanna Barkataki (She/They): It's also can be helpful from a yoga therapy perspective to release lymph.
Susanna Barkataki (She/They): Let the lymph flow in our bodies. You don't have to push really hard or anything. It's just kind of a light touch.
Susanna Barkataki (She/They): and then you can do the same, and on the back of your head, so hands can go to the back and just massaging, maybe pinching with your hands down the sides and the back of your neck.
Susanna Barkataki (She/They): Now we're gonna work with our ears a little bit practice that we've done sometimes, so you can take your pointer finger and your thumb and pull up
Susanna Barkataki (She/They): on both ears, just pulling your ears up and away.
Susanna Barkataki (She/They): It's kind of like a pulse. Up and away, up and away with your breath, inhale, pull, exhale, release.
Susanna Barkataki (She/They): inhale, pull, X. Release and soften your jaw.
Susanna Barkataki (She/They): soften your eyes, even if they're closed.
Susanna Barkataki (She/They): and then take your fingers and pinch down your ears.
Susanna Barkataki (She/They): It can feel good to pinch at the bottom and do the same thing pulling back in a way
Susanna Barkataki (She/They): Raven out to the side.
Susanna Barkataki (She/They): Whatever feels nice for you.
Susanna Barkataki (She/They): Releasing your hands down, taking a moment to stretch your palm.
Susanna Barkataki (She/They): I'm gonna do a little bit more with our ears. But 1st we'll
Susanna Barkataki (She/They): rotate our wrists, stretching the hands
Susanna Barkataki (She/They): because we're gonna use our hands to continue to stretch out the muscles around
Susanna Barkataki (She/They): the 7th or the 6th and 5th
Susanna Barkataki (She/They): Chakra. So muscles around high charge points around, seeing our truth, intuition speaking our truth, listening deeply
Susanna Barkataki (She/They): rotating your other hand.
Susanna Barkataki (She/They): The lymph in our body is like that river right? Sometimes it's helpful to do some practices that release and bring some fluid movement into the body.
Susanna Barkataki (She/They): So next we'll just take one side.
Susanna Barkataki (She/They): pulling up that ear and keep a hold, not pulsing. Now inhale, gently gazing up.
Susanna Barkataki (She/They): exhale down. So we're kind of getting now a moving traction through the muscles.
Susanna Barkataki (She/They): your ear, your jaw, your skull.
Susanna Barkataki (She/They): One more, and then a little massage, maybe rolling out your hand in a shoulder and arm.
Susanna Barkataki (She/They): and then option to do the same here.
Susanna Barkataki (She/They): and then exhale. Bring that ear towards your shoulder, stretching through the other side, and now rocking your other ear to your other shoulder.
Susanna Barkataki (She/They): So getting some traction here.
Susanna Barkataki (She/They): This can be really helpful for resetting our nervous systems.
Susanna Barkataki (She/They): You might notice impacts on the senses. Pratyahara. The sense gates.
Susanna Barkataki (She/They): Hearing can become a little sharper, clearer, you might feel more tired or yawn stomach might growl.
Susanna Barkataki (She/They): you might feel more alert. One more each side, knees down, massaging your ear.
Susanna Barkataki (She/They): maybe pulling a little on the base of the year.
Susanna Barkataki (She/They): and then letting your hand come down, rolling out your this side, thanking your arm for assisting.
Susanna Barkataki (She/They): I'm taking a moment just to recalibrate.
Susanna Barkataki (She/They): and then reaching up for the other side.
Susanna Barkataki (She/They): clasping finger and thumb around your ear.
Susanna Barkataki (She/They): Gian Mudra, right? So, Gian Mudra in action, in movement, lifting up.
Susanna Barkataki (She/They): and then not in a painful way. But just so you feel it
Susanna Barkataki (She/They): lifting your face or your gaze up and then down, softening eyes softening your jaw.
Susanna Barkataki (She/They): One more massaging that ear.
Susanna Barkataki (She/They): You're rolling out your shoulder, your arm.
Susanna Barkataki (She/They): preparing to hold the same ear, rocking your head and left and right, stretching through
Susanna Barkataki (She/They): the side of the head and neck, opening your jaw.
Susanna Barkataki (She/They): releasing.
Susanna Barkataki (She/They): moving with your breath.
Susanna Barkataki (She/They): You can even try
Susanna Barkataki (She/They): taking in some air and puffing out your cheeks. You can still breathe through your nose
Susanna Barkataki (She/They): one more each side
Susanna Barkataki (She/They): when you're ready, coming back to center, massaging your ear, tugging on the earlobe.
Susanna Barkataki (She/They): leasing their hand down, noticing how you feel, seeing
Susanna Barkataki (She/They): sensations just from a very simple practice so far.
Susanna Barkataki (She/They): we'll start to move this movement down into the torso.
Susanna Barkataki (She/They): The cat and cow inhale hands can be on the legs.
Susanna Barkataki (She/They): sending the chest forward, chin forward, and then exhale, rounding the back, tucking face down, tailbone in.
Susanna Barkataki (She/They): seated, standing, lying down. Any amount is welcome. It doesn't even have to be something you could see could be very subtle.
Susanna Barkataki (She/They): moving with your breath
Susanna Barkataki (She/They): like that river ocean waves the waves of breath moving through.
Susanna Barkataki (She/They): You can stay right here, or if you'd like. Start to turn your spine kind of like you're stirring a pot.
Susanna Barkataki (She/They): So, circling your hips around one circle, one direction, neck can circle as well.
Susanna Barkataki (She/They): beginning to switch directions and circle the other way.
Susanna Barkataki (She/They): trusting the river of your own body movement.
Susanna Barkataki (She/They): No, as you're ready. Coming back to center
Susanna Barkataki (She/They): an invitation to lift up one leg and circle that around so you can be holding onto your foot your leg just making little circles.
Susanna Barkataki (She/They): or you can rest your foot on its opposite knee.
Susanna Barkataki (She/They): Circle your ankle.
Susanna Barkataki (She/They): maybe stretching forward to get into your hips a little bit, and as you do, making some circles around there so you can feel the sensation in different parts of your hips
Susanna Barkataki (She/They): exhale, releasing that leg slowly, taking your time, maybe circling it as you place it back down.
Susanna Barkataki (She/They): breathing with the questions, letting go of any need to fix or change what is.
Susanna Barkataki (She/They): and then bringing up the other leg, knowing that we're not symmetrical. So this side might be
Susanna Barkataki (She/They): tighter, might be looser, circling on the side.
Susanna Barkataki (She/They): placing the foot on your ankle and rolling the foot around in one direction and the other.
Susanna Barkataki (She/They): perhaps placing the foot on the other knee.
Susanna Barkataki (She/They): leaning forward and stretching into your hips, circling in one direction and the other
Susanna Barkataki (She/They): stretching into wonder
Susanna Barkataki (She/They): when you're ready, letting that leg find its way back down.
Susanna Barkataki (She/They): bringing the hands up, circling our wrists.
Susanna Barkataki (She/They): and then imagining that you're flicking water. You can do this with your toes, too.
Susanna Barkataki (She/They): like letting go of drops of water
Susanna Barkataki (She/They): and an optional phrase to go with this is, I don't know, and that is okay.
Susanna Barkataki (She/They): Inhale releasing hands, come back into Hakini mudra Anjali.
Susanna Barkataki (She/They): inhale, lift arms up overhead, and then clasp one hand around one wrist, exhale
Susanna Barkataki (She/They): Ardha Chandrasana, seated standing or lying down side, bend.
Susanna Barkataki (She/They): What is waiting to be asked.
Susanna Barkataki (She/They): Inhale through center, exhale Half Moon on the other side.
Susanna Barkataki (She/They): and then inhale up through center, exhale, folding forward any amount coming down towards the earth, bringing your body, your head, everything down.
Susanna Barkataki (She/They): offering question, or even the not knowing to the earth.
Susanna Barkataki (She/They): Gently inhale coming back up.
Susanna Barkataki (She/They): and we'll practice a intuitive movement guided meditation.
Susanna Barkataki (She/They): And this can be a very deep practice.
Susanna Barkataki (She/They): So not moving in any specific yogurt kind of way.
Susanna Barkataki (She/They): but just noticing if there's a part of your body that wants to move and allowing it
Susanna Barkataki (She/They): right, maybe your arm wants to.
Susanna Barkataki (She/They): One or both arms want to kind of like sneak around or move.
Susanna Barkataki (She/They): moving as the fluid body moves.
Susanna Barkataki (She/They): and it doesn't have to be symmetrical. Make any kind of sense doesn't have to be quick.
Susanna Barkataki (She/They): but allowing your body to move.
Susanna Barkataki (She/They): and if at any point it wants to find its way into stillness.
Susanna Barkataki (She/They): it can. And so we'll do intuitive moving meditation like this, and then find our way into silent contemplation.
Susanna Barkataki (She/They): and that silence may be filled with your body's intuitive movement, or your body
Susanna Barkataki (She/They): might find a kind of stillness.
Susanna Barkataki (She/They): it also might find stillness within the movement.
Susanna Barkataki (She/They): Oh, stop talking now, and we'll practice together, moving or in silence
Susanna Barkataki (She/They): for a few minutes, and then I'll guide us back
Susanna Barkataki (She/They): with my voice when it's time.
Susanna Barkataki (She/They): The river that flows in you also flows in me.
Susanna Barkataki (She/They): Cloud of love passes through the sky showers and rivers merge.
Susanna Barkataki (She/They): I thought I knew the way to truth.
Susanna Barkataki (She/They): Then I submerged.
Susanna Barkataki (She/They): Now I immerse, and the rivers hum
Susanna Barkataki (She/They): and let the current carry me home.
Susanna Barkataki (She/They): Now I become the river's hum, and let the current carry me home.
Susanna Barkataki (She/They): offering question or questions that are with you, surrounding them in compassion.
Susanna Barkataki (She/They): maybe visualizing yourself at the bank of a sacred river or a body of water.
Susanna Barkataki (She/They): maybe one that you visit often, or one that you make up in your mind's eye
Susanna Barkataki (She/They): the Sarswati River or the Ganga River, and imagining a lotus leaf flow, floats by.
Susanna Barkataki (She/They): and you gently place your question in that lotus leaf, noticing the flower that blooms
Susanna Barkataki (She/They): in the mud in the heart of the lotus, and then gently release the lotus to float away
Susanna Barkataki (She/They): river, taking your question not to erase it, but to transform it.
Susanna Barkataki (She/They): offering yourself and all those who question compassion.
Susanna Barkataki (She/They): Little chance!
Susanna Barkataki (She/They): Oh, manipadmiham!
Susanna Barkataki (She/They): 4 times, it's the jewel and the heart of the lotus, the mantra of great compassion.
Susanna Barkataki (She/They): invitation to bring their palms together and seal them at your heart full breath in deep breath, out.
Susanna Barkataki (She/They): inhale to chant, oh, mane pad Mayham. Oh, mane pad Mayham!
Susanna Barkataki (She/They): Oh, mane, pad Mehan!
Susanna Barkataki (She/They): Oh, manipad! Mayhem!
Susanna Barkataki (She/They): We'll do that twice more.
Susanna Barkataki (She/They): Oh, Manipad Mayham! Oh, Manipad Mayham!
Susanna Barkataki (She/They): Oh, man! A pan mayhem!
Susanna Barkataki (She/They): Oh, manipad, mayhem!
Susanna Barkataki (She/They): O manipad Mayham! O manipad Mayham!
Susanna Barkataki (She/They): O mane pad! May ham!
Susanna Barkataki (She/They): Oh, mane pan me
Susanna Barkataki (She/They): You breath in full breath out
Susanna Barkataki (She/They): gently bowing to your river within questions, and when you're ready, taking a moment to release.
Susanna Barkataki (She/They): look around, taking in form and color shape.
Susanna Barkataki (She/They): and then we'll take a little bit of time
Susanna Barkataki (She/They): to reflect on anything that arose in the practice. You can journal or right at the chat
Susanna Barkataki (She/They): anything that came.
Susanna Barkataki (She/They): The questions that I asked were
Susanna Barkataki (She/They): around, what questions have been following you, what you're releasing?
Susanna Barkataki (She/They): I'm taking a moment to finish up your thoughts.
Susanna Barkataki (She/They): Of course you can keep journaling or keep reflecting.
Susanna Barkataki (She/They): want to create some space. If
Susanna Barkataki (She/They): you would like to share out or
Susanna Barkataki (She/They): share any reflections in the chat, or aloud, or ask any any questions as well spaces available for that.
Susanna Barkataki (She/They): Hmm!
Susanna Barkataki (She/They): I'm inviting in any reflections. Any shares tatter out loud
Susanna Barkataki (She/They): anything you notice that shifted
Susanna Barkataki (She/They): feel like for me. This was a reminder that it doesn't take like a big, deep practice
Susanna Barkataki (She/They): for energy to shift like I feel my energy is different. I feel a lot more grounded.
Susanna Barkataki (She/They): Then at the beginning.
Susanna Barkataki (She/They): which you know, I know some of us are teachers, so sometimes the practice that we need is the practice that other people need.
Susanna Barkataki (She/They): And I had known that I wanted to build the theme around the waters because it's Ganga to Sarah is coming.
Susanna Barkataki (She/They): But it's really nice to be able to do that practice.
Susanna Barkataki (She/They): and so opening up the space if either of you would like to share. I see, Carly, since I'm working on releasing the need to know the answers to my questions, to practice letting the questions be enough.
Susanna Barkataki (She/They): Yeah.
Susanna Barkataki (She/They): we'll pull this space open for a little bit.
Susanna Barkataki (She/They): We would like to share more, and if not, we can close. We'll do a final closing practice.
Susanna Barkataki (She/They): Just a brief one.
Susanna Barkataki (She/They): your hands up to heart center and rubbing them together.
Susanna Barkataki (She/They): generating heats and light and energy.
Susanna Barkataki (She/They): and then bringing your hands like really getting them warm, bringing them over your eyes. So cupping them and gazing into
Susanna Barkataki (She/They): the darkness, as Valerie Core says of the womb, not of the tomb.
Susanna Barkataki (She/They): We'll do that one more time rubbing your hands together.
Susanna Barkataki (She/They): generating heat, light, energy, really getting them warm.
Susanna Barkataki (She/They): and then cupping that warmth over your eyes.
Susanna Barkataki (She/They): trusting yourself to follow the path wherever the question leads you.
Susanna Barkataki (She/They): and as you're ready, exhale arms come out and around some palms meet deep breath in full breath out.
Susanna Barkataki (She/They): Thank you so much for your presence. Thank you so much for your practice.
Susanna Barkataki (She/They): seeing you well today, if you'd like, you can unmute and say goodbye.
Carly Joelle: Thank you so much.
Carly Joelle: It was so fun to see you yesterday, and here's as promised. You're back in my living room with my cat and my dog.
Susanna Barkataki (She/They): Oh, my goodness!
Susanna Barkataki (She/They): How adorable!
Carly Joelle: This is great. That's good, rainy day activity for them.
Carly Joelle: Yeah, so huge.
Carly Joelle: Yeah.
Susanna Barkataki (She/They): They cuddle.
Carly Joelle: Our cat is obsessed with our dog, and our dog does not know what to do with it. They both came from Toby was raised with 3 big dogs and 2 cats, and then, as he got older, he started to get aggressive towards the other cats. So we adopted him and his 1st family kept saying he'd love a dog.
Carly Joelle: We started looking in the shelter for a dog that they knew had lived with cats, and it went well, and that was a long wait. And then trudy truffles showed up in our lives.
Susanna Barkataki (She/They): Oh, cute!
Carly Joelle: So she's not good with other dogs. He's not good with other cats. So
Carly Joelle: we're at our yeah. We'll have to enter another species if we're going to grow our.
Susanna Barkataki (She/They): They're good with each other. That's so beautiful.