WEBVTT 1 00:00:01.750 --> 00:00:14.269 Susanna Barkataki (She/They): So our theme is living into the questions, inquiries, and so, allowing yourself to 2 00:00:14.430 --> 00:00:25.650 Susanna Barkataki (She/They): this kind of open up to what questions might be alive for you right now in your life, and 3 00:00:26.160 --> 00:00:31.439 Susanna Barkataki (She/They): flowing as a river, honoring, not knowing. 4 00:00:31.760 --> 00:00:42.290 Susanna Barkataki (She/They): moving with curiosity more than control. Right? I think that's a big big theme so 5 00:00:42.840 --> 00:00:46.590 Susanna Barkataki (She/They): inviting that in. And I'm checking on the 6 00:00:46.750 --> 00:00:50.789 Susanna Barkataki (She/They): tats. Yeah, what now keeps coming up. What? Now? 7 00:00:50.950 --> 00:00:51.810 Susanna Barkataki (She/They): Yeah. 8 00:00:53.410 --> 00:00:55.090 Susanna Barkataki (She/They): Hmm. 9 00:00:56.320 --> 00:01:04.759 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. 10 00:01:05.980 --> 00:01:13.640 Susanna Barkataki (She/They): yeah, I feel like, so many of my teachers have brought my awareness to how 11 00:01:13.790 --> 00:01:18.059 Susanna Barkataki (She/They): just being aware is like the 1st step to things 12 00:01:18.280 --> 00:01:24.270 Susanna Barkataki (She/They): changing right? So, being kindly curious with self-compassion. 13 00:01:27.910 --> 00:01:29.740 Susanna Barkataki (She/They): I think I have a 14 00:01:30.190 --> 00:01:48.090 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 15 00:01:48.200 --> 00:01:53.570 Susanna Barkataki (She/They): transitioning last event tonight and then transitioning back to home. 16 00:01:53.740 --> 00:01:59.979 Susanna Barkataki (She/They): which I'm excited for. And then what now? What next? What? 17 00:02:00.220 --> 00:02:01.739 Susanna Barkataki (She/They): What will come? 18 00:02:03.600 --> 00:02:06.529 Susanna Barkataki (She/They): And really just being with it rather than forcing. 19 00:02:07.830 --> 00:02:17.150 Susanna Barkataki (She/They): So we'll move into a little bit of a practice invitation to find an easeful way to be. 20 00:02:18.280 --> 00:02:22.849 Susanna Barkataki (She/They): And then just one more time checking Juliana is my sound. Okay? 21 00:02:24.660 --> 00:02:34.359 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. 22 00:02:34.510 --> 00:02:36.060 Susanna Barkataki (She/They): So I'm gonna get that. 23 00:02:58.440 --> 00:02:59.390 Susanna Barkataki (She/They): Okay. 24 00:03:16.260 --> 00:03:18.360 Susanna Barkataki (She/They): Yeah. But tour spots. 25 00:03:18.740 --> 00:03:21.649 Susanna Barkataki (She/They): So true, I know it's like it. 26 00:03:22.380 --> 00:03:29.321 Susanna Barkataki (She/They): There's so many places in this Airbnb that I could have gone. But this corner is lovely. 27 00:03:29.990 --> 00:03:32.189 Susanna Barkataki (She/They): I'm in Virginia. 28 00:03:33.770 --> 00:03:42.469 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 29 00:03:42.600 --> 00:03:53.040 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. 30 00:03:53.160 --> 00:04:10.800 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 31 00:04:10.910 --> 00:04:19.729 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 32 00:04:19.910 --> 00:04:22.239 Susanna Barkataki (She/They): can be a practice. 33 00:04:25.910 --> 00:04:39.749 Susanna Barkataki (She/They): Okay, so invitation to roll your shoulders back and down, lengthen through your spine. 34 00:04:41.320 --> 00:04:46.889 Susanna Barkataki (She/They): deep breath in through your nose and exhale through your nose. 35 00:04:48.830 --> 00:05:05.180 Susanna Barkataki (She/They): and imagine that you're breathing like a wave, or like the ocean so inhaling the tide, recedes, exhaling 36 00:05:05.560 --> 00:05:08.289 Susanna Barkataki (She/They): the waves. Come up on the shore. 37 00:05:16.220 --> 00:05:22.300 Susanna Barkataki (She/They): flowing like a river like the ocean, like any body of water 38 00:05:39.570 --> 00:05:47.280 Susanna Barkataki (She/They): invitation. If you would like to bring all fingers together, Hakini, hakini, mudra. 39 00:05:48.710 --> 00:05:55.779 Susanna Barkataki (She/They): So each fingertip touches, and you can push firmly or rest softly. 40 00:05:56.100 --> 00:06:01.159 Susanna Barkataki (She/They): maybe flowing your fingers a little bit left and right. 41 00:06:02.870 --> 00:06:05.909 Susanna Barkataki (She/They): like a river like the waves. 42 00:06:16.010 --> 00:06:20.259 Susanna Barkataki (She/They): and allowing this Madra to rest down 43 00:06:20.710 --> 00:06:29.040 Susanna Barkataki (She/They): on your body somewhere, so hands can stay connected, fingers stay connected, hands resting down 44 00:06:35.160 --> 00:06:38.850 Susanna Barkataki (She/They): in our practice, honoring wisdom. 45 00:06:39.100 --> 00:06:41.509 Susanna Barkataki (She/They): The wisdom of not knowing. 46 00:06:42.950 --> 00:06:49.290 Susanna Barkataki (She/They): Flooding the waters. The river ocean of life guide us 47 00:06:50.280 --> 00:06:55.440 Susanna Barkataki (She/They): not through control, but through curiosity 48 00:06:57.670 --> 00:07:05.729 Susanna Barkataki (She/They): and water, has this creative way of moving around obstacles. It finds the way through 49 00:07:06.800 --> 00:07:15.200 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. 50 00:07:29.750 --> 00:07:35.220 Susanna Barkataki (She/They): What does it mean to trust the river within? 51 00:08:11.960 --> 00:08:18.989 Susanna Barkataki (She/They): Yeah, gently extending your spine, lifting up through the crown of your head. 52 00:08:21.770 --> 00:08:28.440 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. 53 00:08:29.650 --> 00:08:37.380 Susanna Barkataki (She/They): rocking your face over towards one shoulder, back towards the other shoulder. 54 00:08:40.940 --> 00:08:49.199 Susanna Barkataki (She/They): It feels good, letting your neck circle around in full big circles, softening your jaw, softening your eyes. 55 00:08:58.560 --> 00:09:00.960 Susanna Barkataki (She/They): moving with your own breath. 56 00:09:09.270 --> 00:09:11.990 Susanna Barkataki (She/They): and then circling the other way. 57 00:09:35.050 --> 00:09:42.460 Susanna Barkataki (She/They): Few more circles. Here we're gonna take some time to really work with our 58 00:09:43.470 --> 00:09:50.939 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. 59 00:09:51.220 --> 00:09:55.350 Susanna Barkataki (She/They): releasing your face down towards the earth. 60 00:09:55.530 --> 00:10:01.710 Susanna Barkataki (She/They): bringing a little bit of extra traction to stretch all the way back to your cervical spine. 61 00:10:06.220 --> 00:10:14.870 Susanna Barkataki (She/They): You can resist your hands and then release opening your elbows out wide. 62 00:10:15.040 --> 00:10:26.719 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. 63 00:10:27.500 --> 00:10:40.920 Susanna Barkataki (She/They): Inhale, open, exhale, and of course, if anything doesn't feel good or supportive, adjusting for your own experience. 64 00:10:44.980 --> 00:10:50.110 Susanna Barkataki (She/They): Now on the next inhale, lifting your arms up and away. 65 00:10:54.030 --> 00:11:00.589 Susanna Barkataki (She/They): gently dropping your head to one side, and you could take your hand up, bring it over. 66 00:11:01.020 --> 00:11:06.599 Susanna Barkataki (She/They): even pulling it over to the other ear, the other side of the head stretching through 67 00:11:06.700 --> 00:11:12.290 Susanna Barkataki (She/They): one side of your neck, and you can take the side that's stretching arm 68 00:11:12.470 --> 00:11:20.550 Susanna Barkataki (She/They): and send it out to one side, gazing down, softening your jaw 69 00:11:35.890 --> 00:11:39.119 Susanna Barkataki (She/They): bringing your hand over to 70 00:11:39.260 --> 00:11:52.179 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. 71 00:11:52.460 --> 00:11:59.399 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. 72 00:12:06.870 --> 00:12:14.380 Susanna Barkataki (She/They): and then gently lifting your head back up to center when you get there, just noticing the difference 73 00:12:15.030 --> 00:12:19.010 Susanna Barkataki (She/They): in the side that you've stretched and the side that you haven't. 74 00:12:23.240 --> 00:12:31.630 Susanna Barkataki (She/They): Then, when you're ready. Dropping your other, your shoulder, your ear towards your other shoulder. 75 00:12:32.170 --> 00:12:38.390 Susanna Barkataki (She/They): taking your hand over and bringing it to your ear, the side of your head for a little extra weight. 76 00:12:38.680 --> 00:12:49.210 Susanna Barkataki (She/They): sending your arm out to the side, softening your jaw, opening and closing. 77 00:12:53.120 --> 00:13:00.510 Susanna Barkataki (She/They): casing down center up towards the sky. 78 00:13:07.050 --> 00:13:13.629 Susanna Barkataki (She/They): Option to give yourself that stretch on the side, so, using your top hand to pull. 79 00:13:13.770 --> 00:13:22.770 Susanna Barkataki (She/They): have above your above the temple, or above your ear, and then your other hand to stretch away 80 00:13:24.480 --> 00:13:29.589 Susanna Barkataki (She/They): parts of our body. We don't think about that. Hold a lot of tension, or they can 81 00:13:31.770 --> 00:13:37.850 Susanna Barkataki (She/They): to clear if we've been thinking a lot or in our heads. 82 00:13:44.730 --> 00:13:50.479 Susanna Barkataki (She/They): and you're ready. Gently lifting your head back up to center. 83 00:13:51.100 --> 00:13:59.389 Susanna Barkataki (She/They): taking a moment, maybe rocking it side to side, just checking in little circles. 84 00:14:04.260 --> 00:14:20.040 Susanna Barkataki (She/They): gazing in one direction, back to center other direction, up towards the sky, back, down towards the earth. 85 00:14:22.700 --> 00:14:36.509 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. 86 00:14:36.720 --> 00:14:39.829 Susanna Barkataki (She/They): lifting your face up towards the sky. 87 00:14:49.730 --> 00:14:53.119 Susanna Barkataki (She/They): exhale releasing. 88 00:14:57.880 --> 00:15:15.369 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 89 00:15:15.540 --> 00:15:17.029 Susanna Barkataki (She/They): front of the neck. 90 00:15:19.470 --> 00:15:26.230 Susanna Barkataki (She/They): It's also can be helpful from a yoga therapy perspective to release lymph. 91 00:15:26.770 --> 00:15:34.000 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. 92 00:15:34.130 --> 00:15:47.089 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. 93 00:16:01.690 --> 00:16:11.159 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 94 00:16:11.360 --> 00:16:16.150 Susanna Barkataki (She/They): on both ears, just pulling your ears up and away. 95 00:16:17.980 --> 00:16:31.560 Susanna Barkataki (She/They): It's kind of like a pulse. Up and away, up and away with your breath, inhale, pull, exhale, release. 96 00:16:32.640 --> 00:16:41.670 Susanna Barkataki (She/They): inhale, pull, X. Release and soften your jaw. 97 00:16:42.770 --> 00:16:46.730 Susanna Barkataki (She/They): soften your eyes, even if they're closed. 98 00:16:47.390 --> 00:16:51.439 Susanna Barkataki (She/They): and then take your fingers and pinch down your ears. 99 00:16:54.530 --> 00:17:01.469 Susanna Barkataki (She/They): It can feel good to pinch at the bottom and do the same thing pulling back in a way 100 00:17:02.490 --> 00:17:04.490 Susanna Barkataki (She/They): Raven out to the side. 101 00:17:05.920 --> 00:17:08.210 Susanna Barkataki (She/They): Whatever feels nice for you. 102 00:17:21.950 --> 00:17:29.730 Susanna Barkataki (She/They): Releasing your hands down, taking a moment to stretch your palm. 103 00:17:30.190 --> 00:17:35.110 Susanna Barkataki (She/They): I'm gonna do a little bit more with our ears. But 1st we'll 104 00:17:35.270 --> 00:17:39.599 Susanna Barkataki (She/They): rotate our wrists, stretching the hands 105 00:17:40.310 --> 00:17:47.520 Susanna Barkataki (She/They): because we're gonna use our hands to continue to stretch out the muscles around 106 00:17:47.770 --> 00:17:51.820 Susanna Barkataki (She/They): the 7th or the 6th and 5th 107 00:17:52.060 --> 00:18:08.130 Susanna Barkataki (She/They): Chakra. So muscles around high charge points around, seeing our truth, intuition speaking our truth, listening deeply 108 00:18:09.520 --> 00:18:11.799 Susanna Barkataki (She/They): rotating your other hand. 109 00:18:18.300 --> 00:18:30.190 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. 110 00:18:30.750 --> 00:18:33.450 Susanna Barkataki (She/They): So next we'll just take one side. 111 00:18:33.580 --> 00:18:43.150 Susanna Barkataki (She/They): pulling up that ear and keep a hold, not pulsing. Now inhale, gently gazing up. 112 00:18:43.900 --> 00:18:52.500 Susanna Barkataki (She/They): exhale down. So we're kind of getting now a moving traction through the muscles. 113 00:18:55.900 --> 00:19:02.819 Susanna Barkataki (She/They): your ear, your jaw, your skull. 114 00:19:04.640 --> 00:19:15.660 Susanna Barkataki (She/They): One more, and then a little massage, maybe rolling out your hand in a shoulder and arm. 115 00:19:16.670 --> 00:19:20.289 Susanna Barkataki (She/They): and then option to do the same here. 116 00:19:20.940 --> 00:19:31.939 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. 117 00:19:32.080 --> 00:19:35.140 Susanna Barkataki (She/They): So getting some traction here. 118 00:19:39.240 --> 00:19:43.710 Susanna Barkataki (She/They): This can be really helpful for resetting our nervous systems. 119 00:19:44.840 --> 00:19:50.719 Susanna Barkataki (She/They): You might notice impacts on the senses. Pratyahara. The sense gates. 120 00:19:51.780 --> 00:20:00.780 Susanna Barkataki (She/They): Hearing can become a little sharper, clearer, you might feel more tired or yawn stomach might growl. 121 00:20:02.000 --> 00:20:13.440 Susanna Barkataki (She/They): you might feel more alert. One more each side, knees down, massaging your ear. 122 00:20:15.310 --> 00:20:18.470 Susanna Barkataki (She/They): maybe pulling a little on the base of the year. 123 00:20:19.220 --> 00:20:28.249 Susanna Barkataki (She/They): and then letting your hand come down, rolling out your this side, thanking your arm for assisting. 124 00:20:30.880 --> 00:20:33.970 Susanna Barkataki (She/They): I'm taking a moment just to recalibrate. 125 00:20:35.420 --> 00:20:39.219 Susanna Barkataki (She/They): and then reaching up for the other side. 126 00:20:39.550 --> 00:20:42.989 Susanna Barkataki (She/They): clasping finger and thumb around your ear. 127 00:20:45.300 --> 00:20:52.720 Susanna Barkataki (She/They): Gian Mudra, right? So, Gian Mudra in action, in movement, lifting up. 128 00:20:52.980 --> 00:20:56.790 Susanna Barkataki (She/They): and then not in a painful way. But just so you feel it 129 00:20:57.070 --> 00:21:06.759 Susanna Barkataki (She/They): lifting your face or your gaze up and then down, softening eyes softening your jaw. 130 00:21:28.290 --> 00:21:34.570 Susanna Barkataki (She/They): One more massaging that ear. 131 00:21:35.340 --> 00:21:38.819 Susanna Barkataki (She/They): You're rolling out your shoulder, your arm. 132 00:21:43.250 --> 00:21:56.110 Susanna Barkataki (She/They): preparing to hold the same ear, rocking your head and left and right, stretching through 133 00:21:56.460 --> 00:22:01.410 Susanna Barkataki (She/They): the side of the head and neck, opening your jaw. 134 00:22:05.670 --> 00:22:07.210 Susanna Barkataki (She/They): releasing. 135 00:22:10.320 --> 00:22:12.250 Susanna Barkataki (She/They): moving with your breath. 136 00:22:22.000 --> 00:22:23.760 Susanna Barkataki (She/They): You can even try 137 00:22:24.190 --> 00:22:28.239 Susanna Barkataki (She/They): taking in some air and puffing out your cheeks. You can still breathe through your nose 138 00:22:44.700 --> 00:22:47.089 Susanna Barkataki (She/They): one more each side 139 00:22:52.860 --> 00:23:00.230 Susanna Barkataki (She/They): when you're ready, coming back to center, massaging your ear, tugging on the earlobe. 140 00:23:05.650 --> 00:23:13.610 Susanna Barkataki (She/They): leasing their hand down, noticing how you feel, seeing 141 00:23:14.750 --> 00:23:22.169 Susanna Barkataki (She/They): sensations just from a very simple practice so far. 142 00:23:23.900 --> 00:23:29.730 Susanna Barkataki (She/They): we'll start to move this movement down into the torso. 143 00:23:30.070 --> 00:23:36.550 Susanna Barkataki (She/They): The cat and cow inhale hands can be on the legs. 144 00:23:36.830 --> 00:23:47.079 Susanna Barkataki (She/They): sending the chest forward, chin forward, and then exhale, rounding the back, tucking face down, tailbone in. 145 00:23:47.240 --> 00:23:56.000 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. 146 00:23:57.320 --> 00:23:59.320 Susanna Barkataki (She/They): moving with your breath 147 00:24:04.340 --> 00:24:11.250 Susanna Barkataki (She/They): like that river ocean waves the waves of breath moving through. 148 00:24:17.630 --> 00:24:25.660 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. 149 00:24:25.890 --> 00:24:34.640 Susanna Barkataki (She/They): So, circling your hips around one circle, one direction, neck can circle as well. 150 00:24:53.260 --> 00:24:59.590 Susanna Barkataki (She/They): beginning to switch directions and circle the other way. 151 00:25:08.210 --> 00:25:13.640 Susanna Barkataki (She/They): trusting the river of your own body movement. 152 00:25:26.630 --> 00:25:34.270 Susanna Barkataki (She/They): No, as you're ready. Coming back to center 153 00:25:35.100 --> 00:25:45.490 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. 154 00:25:49.830 --> 00:25:55.170 Susanna Barkataki (She/They): or you can rest your foot on its opposite knee. 155 00:25:55.300 --> 00:25:57.260 Susanna Barkataki (She/They): Circle your ankle. 156 00:25:58.580 --> 00:26:09.389 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 157 00:26:34.980 --> 00:26:44.589 Susanna Barkataki (She/They): exhale, releasing that leg slowly, taking your time, maybe circling it as you place it back down. 158 00:26:46.290 --> 00:26:54.605 Susanna Barkataki (She/They): breathing with the questions, letting go of any need to fix or change what is. 159 00:26:55.760 --> 00:27:02.270 Susanna Barkataki (She/They): and then bringing up the other leg, knowing that we're not symmetrical. So this side might be 160 00:27:02.610 --> 00:27:07.950 Susanna Barkataki (She/They): tighter, might be looser, circling on the side. 161 00:27:14.300 --> 00:27:21.020 Susanna Barkataki (She/They): placing the foot on your ankle and rolling the foot around in one direction and the other. 162 00:27:33.210 --> 00:27:37.280 Susanna Barkataki (She/They): perhaps placing the foot on the other knee. 163 00:27:37.400 --> 00:27:47.190 Susanna Barkataki (She/They): leaning forward and stretching into your hips, circling in one direction and the other 164 00:27:53.340 --> 00:27:56.210 Susanna Barkataki (She/They): stretching into wonder 165 00:28:04.140 --> 00:28:12.510 Susanna Barkataki (She/They): when you're ready, letting that leg find its way back down. 166 00:28:16.280 --> 00:28:20.120 Susanna Barkataki (She/They): bringing the hands up, circling our wrists. 167 00:28:23.990 --> 00:28:30.490 Susanna Barkataki (She/They): and then imagining that you're flicking water. You can do this with your toes, too. 168 00:28:31.430 --> 00:28:34.710 Susanna Barkataki (She/They): like letting go of drops of water 169 00:28:36.270 --> 00:28:45.340 Susanna Barkataki (She/They): and an optional phrase to go with this is, I don't know, and that is okay. 170 00:28:57.300 --> 00:29:06.600 Susanna Barkataki (She/They): Inhale releasing hands, come back into Hakini mudra Anjali. 171 00:29:06.920 --> 00:29:15.840 Susanna Barkataki (She/They): inhale, lift arms up overhead, and then clasp one hand around one wrist, exhale 172 00:29:16.150 --> 00:29:21.639 Susanna Barkataki (She/They): Ardha Chandrasana, seated standing or lying down side, bend. 173 00:29:27.780 --> 00:29:31.510 Susanna Barkataki (She/They): What is waiting to be asked. 174 00:29:34.700 --> 00:29:45.010 Susanna Barkataki (She/They): Inhale through center, exhale Half Moon on the other side. 175 00:29:57.660 --> 00:30:09.129 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. 176 00:30:10.660 --> 00:30:15.450 Susanna Barkataki (She/They): offering question, or even the not knowing to the earth. 177 00:30:54.420 --> 00:30:59.830 Susanna Barkataki (She/They): Gently inhale coming back up. 178 00:31:04.920 --> 00:31:11.670 Susanna Barkataki (She/They): and we'll practice a intuitive movement guided meditation. 179 00:31:11.870 --> 00:31:15.370 Susanna Barkataki (She/They): And this can be a very deep practice. 180 00:31:16.910 --> 00:31:22.100 Susanna Barkataki (She/They): So not moving in any specific yogurt kind of way. 181 00:31:22.350 --> 00:31:29.520 Susanna Barkataki (She/They): but just noticing if there's a part of your body that wants to move and allowing it 182 00:31:29.930 --> 00:31:32.790 Susanna Barkataki (She/They): right, maybe your arm wants to. 183 00:31:33.840 --> 00:31:39.170 Susanna Barkataki (She/They): One or both arms want to kind of like sneak around or move. 184 00:31:40.130 --> 00:31:44.490 Susanna Barkataki (She/They): moving as the fluid body moves. 185 00:31:44.830 --> 00:31:51.470 Susanna Barkataki (She/They): and it doesn't have to be symmetrical. Make any kind of sense doesn't have to be quick. 186 00:31:53.770 --> 00:31:57.380 Susanna Barkataki (She/They): but allowing your body to move. 187 00:31:58.040 --> 00:32:04.960 Susanna Barkataki (She/They): and if at any point it wants to find its way into stillness. 188 00:32:06.210 --> 00:32:22.359 Susanna Barkataki (She/They): it can. And so we'll do intuitive moving meditation like this, and then find our way into silent contemplation. 189 00:32:22.540 --> 00:32:30.380 Susanna Barkataki (She/They): and that silence may be filled with your body's intuitive movement, or your body 190 00:32:30.500 --> 00:32:33.289 Susanna Barkataki (She/They): might find a kind of stillness. 191 00:32:35.630 --> 00:32:39.429 Susanna Barkataki (She/They): it also might find stillness within the movement. 192 00:32:46.190 --> 00:32:54.169 Susanna Barkataki (She/They): Oh, stop talking now, and we'll practice together, moving or in silence 193 00:32:58.120 --> 00:33:01.650 Susanna Barkataki (She/They): for a few minutes, and then I'll guide us back 194 00:33:01.810 --> 00:33:04.419 Susanna Barkataki (She/They): with my voice when it's time. 195 00:36:26.680 --> 00:36:33.950 Susanna Barkataki (She/They): The river that flows in you also flows in me. 196 00:36:35.720 --> 00:36:44.409 Susanna Barkataki (She/They): Cloud of love passes through the sky showers and rivers merge. 197 00:36:47.170 --> 00:36:50.250 Susanna Barkataki (She/They): I thought I knew the way to truth. 198 00:36:52.560 --> 00:36:54.459 Susanna Barkataki (She/They): Then I submerged. 199 00:37:02.580 --> 00:37:06.999 Susanna Barkataki (She/They): Now I immerse, and the rivers hum 200 00:37:08.050 --> 00:37:11.550 Susanna Barkataki (She/They): and let the current carry me home. 201 00:37:14.970 --> 00:37:23.080 Susanna Barkataki (She/They): Now I become the river's hum, and let the current carry me home. 202 00:37:45.140 --> 00:37:56.889 Susanna Barkataki (She/They): offering question or questions that are with you, surrounding them in compassion. 203 00:38:00.250 --> 00:38:08.380 Susanna Barkataki (She/They): maybe visualizing yourself at the bank of a sacred river or a body of water. 204 00:38:08.920 --> 00:38:14.740 Susanna Barkataki (She/They): maybe one that you visit often, or one that you make up in your mind's eye 205 00:38:15.660 --> 00:38:28.199 Susanna Barkataki (She/They): the Sarswati River or the Ganga River, and imagining a lotus leaf flow, floats by. 206 00:38:29.620 --> 00:38:39.059 Susanna Barkataki (She/They): and you gently place your question in that lotus leaf, noticing the flower that blooms 207 00:38:39.200 --> 00:38:50.460 Susanna Barkataki (She/They): in the mud in the heart of the lotus, and then gently release the lotus to float away 208 00:38:52.830 --> 00:39:03.030 Susanna Barkataki (She/They): river, taking your question not to erase it, but to transform it. 209 00:39:26.550 --> 00:39:32.520 Susanna Barkataki (She/They): offering yourself and all those who question compassion. 210 00:39:33.250 --> 00:39:34.690 Susanna Barkataki (She/They): Little chance! 211 00:39:36.180 --> 00:39:38.370 Susanna Barkataki (She/They): Oh, manipadmiham! 212 00:39:40.880 --> 00:39:51.009 Susanna Barkataki (She/They): 4 times, it's the jewel and the heart of the lotus, the mantra of great compassion. 213 00:39:52.230 --> 00:40:08.640 Susanna Barkataki (She/They): invitation to bring their palms together and seal them at your heart full breath in deep breath, out. 214 00:40:10.110 --> 00:40:22.479 Susanna Barkataki (She/They): inhale to chant, oh, mane pad Mayham. Oh, mane pad Mayham! 215 00:40:22.920 --> 00:40:27.050 Susanna Barkataki (She/They): Oh, mane, pad Mehan! 216 00:40:27.280 --> 00:40:31.509 Susanna Barkataki (She/They): Oh, manipad! Mayhem! 217 00:40:32.180 --> 00:40:35.500 Susanna Barkataki (She/They): We'll do that twice more. 218 00:40:41.870 --> 00:40:49.979 Susanna Barkataki (She/They): Oh, Manipad Mayham! Oh, Manipad Mayham! 219 00:40:50.200 --> 00:40:54.339 Susanna Barkataki (She/They): Oh, man! A pan mayhem! 220 00:40:54.470 --> 00:40:58.410 Susanna Barkataki (She/They): Oh, manipad, mayhem! 221 00:41:05.550 --> 00:41:13.769 Susanna Barkataki (She/They): O manipad Mayham! O manipad Mayham! 222 00:41:13.950 --> 00:41:18.109 Susanna Barkataki (She/They): O mane pad! May ham! 223 00:41:18.320 --> 00:41:22.020 Susanna Barkataki (She/They): Oh, mane pan me 224 00:41:54.370 --> 00:41:59.189 Susanna Barkataki (She/They): You breath in full breath out 225 00:42:02.740 --> 00:42:19.109 Susanna Barkataki (She/They): gently bowing to your river within questions, and when you're ready, taking a moment to release. 226 00:42:19.280 --> 00:42:24.840 Susanna Barkataki (She/They): look around, taking in form and color shape. 227 00:42:32.350 --> 00:42:35.590 Susanna Barkataki (She/They): and then we'll take a little bit of time 228 00:42:36.440 --> 00:42:45.660 Susanna Barkataki (She/They): to reflect on anything that arose in the practice. You can journal or right at the chat 229 00:42:45.970 --> 00:42:48.410 Susanna Barkataki (She/They): anything that came. 230 00:42:48.860 --> 00:42:52.119 Susanna Barkataki (She/They): The questions that I asked were 231 00:42:54.880 --> 00:43:00.130 Susanna Barkataki (She/They): around, what questions have been following you, what you're releasing? 232 00:45:38.500 --> 00:45:42.509 Susanna Barkataki (She/They): I'm taking a moment to finish up your thoughts. 233 00:45:42.990 --> 00:45:46.429 Susanna Barkataki (She/They): Of course you can keep journaling or keep reflecting. 234 00:45:47.350 --> 00:45:49.870 Susanna Barkataki (She/They): want to create some space. If 235 00:45:50.900 --> 00:45:53.870 Susanna Barkataki (She/They): you would like to share out or 236 00:45:54.050 --> 00:46:04.780 Susanna Barkataki (She/They): share any reflections in the chat, or aloud, or ask any any questions as well spaces available for that. 237 00:46:33.110 --> 00:46:33.960 Susanna Barkataki (She/They): Hmm! 238 00:46:44.780 --> 00:46:52.039 Susanna Barkataki (She/They): I'm inviting in any reflections. Any shares tatter out loud 239 00:47:47.940 --> 00:47:50.669 Susanna Barkataki (She/They): anything you notice that shifted 240 00:47:52.490 --> 00:48:00.079 Susanna Barkataki (She/They): feel like for me. This was a reminder that it doesn't take like a big, deep practice 241 00:48:02.070 --> 00:48:08.590 Susanna Barkataki (She/They): for energy to shift like I feel my energy is different. I feel a lot more grounded. 242 00:48:09.550 --> 00:48:11.279 Susanna Barkataki (She/They): Then at the beginning. 243 00:48:11.470 --> 00:48:20.769 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. 244 00:48:21.020 --> 00:48:30.250 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. 245 00:48:31.290 --> 00:48:35.510 Susanna Barkataki (She/They): But it's really nice to be able to do that practice. 246 00:48:36.280 --> 00:48:46.700 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. 247 00:48:47.470 --> 00:48:48.260 Susanna Barkataki (She/They): Yeah. 248 00:48:58.160 --> 00:49:01.170 Susanna Barkataki (She/They): we'll pull this space open for a little bit. 249 00:49:01.920 --> 00:49:09.979 Susanna Barkataki (She/They): We would like to share more, and if not, we can close. We'll do a final closing practice. 250 00:49:10.120 --> 00:49:11.320 Susanna Barkataki (She/They): Just a brief one. 251 00:49:29.000 --> 00:49:34.190 Susanna Barkataki (She/They): your hands up to heart center and rubbing them together. 252 00:49:34.450 --> 00:49:38.020 Susanna Barkataki (She/They): generating heats and light and energy. 253 00:49:41.250 --> 00:49:51.370 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 254 00:49:52.950 --> 00:49:59.520 Susanna Barkataki (She/They): the darkness, as Valerie Core says of the womb, not of the tomb. 255 00:50:06.510 --> 00:50:10.719 Susanna Barkataki (She/They): We'll do that one more time rubbing your hands together. 256 00:50:11.150 --> 00:50:17.039 Susanna Barkataki (She/They): generating heat, light, energy, really getting them warm. 257 00:50:18.360 --> 00:50:21.599 Susanna Barkataki (She/They): and then cupping that warmth over your eyes. 258 00:50:28.000 --> 00:50:33.710 Susanna Barkataki (She/They): trusting yourself to follow the path wherever the question leads you. 259 00:50:36.820 --> 00:50:50.259 Susanna Barkataki (She/They): and as you're ready, exhale arms come out and around some palms meet deep breath in full breath out. 260 00:51:02.430 --> 00:51:07.640 Susanna Barkataki (She/They): Thank you so much for your presence. Thank you so much for your practice. 261 00:51:12.120 --> 00:51:18.169 Susanna Barkataki (She/They): seeing you well today, if you'd like, you can unmute and say goodbye. 262 00:51:23.250 --> 00:51:26.010 Carly Joelle: Thank you so much. 263 00:51:28.280 --> 00:51:34.670 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. 264 00:51:34.670 --> 00:51:36.520 Susanna Barkataki (She/They): Oh, my goodness! 265 00:51:36.960 --> 00:51:38.890 Susanna Barkataki (She/They): How adorable! 266 00:51:38.890 --> 00:51:42.944 Carly Joelle: This is great. That's good, rainy day activity for them. 267 00:51:43.580 --> 00:51:46.160 Carly Joelle: Yeah, so huge. 268 00:51:46.160 --> 00:51:46.540 Carly Joelle: Yeah. 269 00:51:46.540 --> 00:51:47.490 Susanna Barkataki (She/They): They cuddle. 270 00:51:48.130 --> 00:52:07.830 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. 271 00:52:08.480 --> 00:52:22.190 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. 272 00:52:22.190 --> 00:52:23.660 Susanna Barkataki (She/They): Oh, cute! 273 00:52:23.660 --> 00:52:28.250 Carly Joelle: So she's not good with other dogs. He's not good with other cats. So 274 00:52:28.660 --> 00:52:34.240 Carly Joelle: we're at our yeah. We'll have to enter another species if we're going to grow our. 275 00:52:34.695 --> 00:52:38.340 Susanna Barkataki (She/They): They're good with each other. That's so beautiful.