WEBVTT 1 00:00:00.390 --> 00:00:02.779 Susanna Barkataki (She/They): I'm very excited. 2 00:00:03.930 --> 00:00:10.710 Susanna Barkataki (She/They): For an opportunity, we're gonna go through, we're gonna explore some questions that came in. 3 00:00:10.860 --> 00:00:18.430 Susanna Barkataki (She/They): As well as explore colonization and decolonization, and some… 4 00:00:20.990 --> 00:00:26.249 Susanna Barkataki (She/They): some trauma-informed resources, right? Some tools that can support us. 5 00:00:26.750 --> 00:00:39.600 Susanna Barkataki (She/They): So, as we're coming into the space and just getting, getting kind of oriented and grounded and present, I'll invite you 6 00:00:40.360 --> 00:00:46.570 Susanna Barkataki (She/They): I'll share, I'll invite you to… Find… 7 00:00:48.180 --> 00:01:05.560 Susanna Barkataki (She/They): a way to be where you can check in with your own nervous system, right? So I'm gonna share just some words, and then you kind of see what resonates for you, and welcome, as you're coming in, we're just doing a little… 8 00:01:05.820 --> 00:01:11.429 Susanna Barkataki (She/They): nervous system drop in and check in. And Juliana, thank you for letting folks in. 9 00:01:14.010 --> 00:01:17.869 Susanna Barkataki (She/They): So, right now, do you feel… 10 00:01:18.430 --> 00:01:26.819 Susanna Barkataki (She/They): more steady? Is your breath steady? Are you present? Do you feel connected to yourself and to others? 11 00:01:27.260 --> 00:01:28.800 Susanna Barkataki (She/They): Just noticing. 12 00:01:29.990 --> 00:01:34.390 Susanna Barkataki (She/They): Do you feel a little bit heavy, kind of lethargic, or dull? 13 00:01:34.650 --> 00:01:38.490 Susanna Barkataki (She/They): Overwhelmed, low energy, or flat. 14 00:01:40.290 --> 00:01:42.010 Susanna Barkataki (She/They): Noticing… 15 00:01:45.220 --> 00:01:50.920 Susanna Barkataki (She/They): Is your heart racing? Is your breath shallow? Maybe up in your chest? 16 00:01:51.310 --> 00:01:55.450 Susanna Barkataki (She/They): So tension in your body, are your thoughts moving quickly? 17 00:01:57.370 --> 00:01:59.789 Susanna Barkataki (She/They): Or some combination of those. 18 00:02:01.420 --> 00:02:10.310 Susanna Barkataki (She/They): And… we'll make them… One… to… And 3? 19 00:02:10.520 --> 00:02:13.490 Susanna Barkataki (She/They): So you can just drop in the chat. 20 00:02:13.790 --> 00:02:26.909 Susanna Barkataki (She/They): Steady, present, connected… 1… More heavy, more disconnected, lower energy, flat, too. 21 00:02:27.450 --> 00:02:33.369 Susanna Barkataki (She/They): Sympathetic, heart racing, shallow breath, tension, maybe racing thoughts. 22 00:02:42.310 --> 00:02:43.100 Susanna Barkataki (She/They): Yeah. 23 00:02:43.580 --> 00:02:51.880 Susanna Barkataki (She/They): Thank you for dropping them in. And thank you for your question. We'll get to that in a minute. Caitlin, I have the group for you all. 24 00:02:52.120 --> 00:03:00.329 Susanna Barkataki (She/They): So, yeah, just checking in with where… where you are. 25 00:03:01.510 --> 00:03:13.410 Susanna Barkataki (She/They): And… This is one way… To notice, right, to bring awareness to our nervous systems. 26 00:03:13.570 --> 00:03:25.769 Susanna Barkataki (She/They): And there's no judgment. It's healthy to move through a kind of, like, activation or a disassociation, right? Like, that cycle of our nervous systems. 27 00:03:26.180 --> 00:03:29.740 Susanna Barkataki (She/They): all of it is… is welcome. It's… 28 00:03:29.920 --> 00:03:36.360 Susanna Barkataki (She/They): Help, though, to be able to notice, and then know what we can do about it. 29 00:03:36.970 --> 00:03:40.460 Susanna Barkataki (She/They): Yeah, intense lunar energies right now. 30 00:03:44.250 --> 00:03:48.850 Susanna Barkataki (She/They): So I'm gonna just drop this in the chat, although a lot of you are… 31 00:03:49.410 --> 00:03:51.369 Susanna Barkataki (She/They): Maybe I'll share it in a… 32 00:03:51.950 --> 00:03:53.910 Susanna Barkataki (She/They): in a Google Doc in a moment. 33 00:03:54.120 --> 00:03:59.260 Susanna Barkataki (She/They): But… this is a way of noticing, right? Am I in sympathetic activation? 34 00:03:59.620 --> 00:04:03.579 Susanna Barkataki (She/They): Right? Am I more, kind of, in that fight-flight? 35 00:04:04.010 --> 00:04:05.200 Susanna Barkataki (She/They): space. 36 00:04:05.420 --> 00:04:15.669 Susanna Barkataki (She/They): Am I more in dorsal vagal, right? Like, is my nervous system more shut down, kind of moving into disconnection? 37 00:04:15.790 --> 00:04:17.500 Susanna Barkataki (She/They): We're ventral vagal. 38 00:04:18.050 --> 00:04:19.279 Susanna Barkataki (She/They): And… 39 00:04:19.399 --> 00:04:34.929 Susanna Barkataki (She/They): bringing that awareness, we can then decide, and no one gets to tell you how you want to, or the kind of right way, or what you should do. They're just all options, right? Suggestions. And this came up 40 00:04:35.280 --> 00:04:48.520 Susanna Barkataki (She/They): Right at the end of our last call is… sometimes the suggestions, if we're in sympathetic, are like, okay, so take deep breaths, or ground, but at times we need to sort of complete the cycle. 41 00:04:48.520 --> 00:05:00.530 Susanna Barkataki (She/They): of activation, right? And we can't go from, like, I'm like this, like, oh, let me sit and meditate, and take deep breaths. And so, just really honoring that anything that I share 42 00:05:01.210 --> 00:05:04.399 Susanna Barkataki (She/They): It's… they're all offered as options. 43 00:05:04.740 --> 00:05:18.719 Susanna Barkataki (She/They): And it's up to you to check in with your own kind of mind, body, nervous system, soma, right? Like, mind, body, spirit, everything there, and see, okay, what do I need? 44 00:05:18.920 --> 00:05:23.409 Susanna Barkataki (She/They): And there is a map for this, which we'll go over later, in… 45 00:05:24.240 --> 00:05:29.130 Susanna Barkataki (She/They): Vedic thought, for orienting towards our own 46 00:05:30.110 --> 00:05:37.529 Susanna Barkataki (She/They): our soma, right? Our… what do I need? Am I hungry? Am I tired? You know, there… there is a map in… 47 00:05:37.980 --> 00:05:40.500 Susanna Barkataki (She/They): the yogic texts in the Upanishads. 48 00:05:41.300 --> 00:05:43.150 Susanna Barkataki (She/They): So we'll come back to that. 49 00:05:43.400 --> 00:05:53.359 Susanna Barkataki (She/They): But I also just want to begin with a little bit of the resources and a little bit of the practices, because some of what we'll go through might bring up 50 00:05:53.490 --> 00:06:05.880 Susanna Barkataki (She/They): things that you notice, right? Activation that you notice. And, and so, let me… Share my screen. 51 00:06:06.540 --> 00:06:14.610 Susanna Barkataki (She/They): And… Okay… Let's see… 52 00:06:23.960 --> 00:06:27.670 Susanna Barkataki (She/They): Can you all see my screen right now? 53 00:06:29.220 --> 00:06:30.040 Susanna Barkataki (She/They): Great. 54 00:06:30.640 --> 00:06:40.009 Susanna Barkataki (She/They): So you can see this image, right? And in a moment, I'll share this with you, but I just want to kind of go through it so you know what it is. And it's… 55 00:06:40.300 --> 00:06:54.179 Susanna Barkataki (She/They): our nervous system, right, we have these emotions, and sometimes the clue is we can check in on, like, heart rate or breath, but we also might get an indication through 56 00:06:54.310 --> 00:06:55.980 Susanna Barkataki (She/They): what we're feeling. 57 00:06:56.180 --> 00:07:00.470 Susanna Barkataki (She/They): And you can see everywhere, right, everywhere we are. 58 00:07:01.310 --> 00:07:05.569 Susanna Barkataki (She/They): Bringing compassion. Bringing in the yogic 59 00:07:05.750 --> 00:07:16.290 Susanna Barkataki (She/They): kind of terminology for this would be meta, or ahimsa, right? Love, compassion. So, anywhere that we are. And so, compassion 60 00:07:16.590 --> 00:07:31.909 Susanna Barkataki (She/They): And self-regulation or self-harmony, right, bringing harmony for us, is what helps us come back to ventral vagal, right? It's healthy, socially engaged, curious, right, present. 61 00:07:32.140 --> 00:07:40.290 Susanna Barkataki (She/They): And so here we've got our parasympathetic nervous system. We've got some options for how we might 62 00:07:40.520 --> 00:07:45.629 Susanna Barkataki (She/They): move there. But it's not that any of these things are… 63 00:07:45.920 --> 00:08:02.620 Susanna Barkataki (She/They): bad, right? Here we are, kind of going along in parasympathetic, and there's a couple different options for this, so I'll also explain that. But moving along, we're curious, we're compassionate, something happens, right? Phone call happens, a challenging email comes in. 64 00:08:02.620 --> 00:08:08.580 Susanna Barkataki (She/They): You know, as a parent, sometimes I'm like, I'm in the best state, kid comes home from school. 65 00:08:08.580 --> 00:08:18.230 Susanna Barkataki (She/They): Oh my gosh, all of a sudden, we go from, like, 0 to 600, I feel like, and… and now I'm up here, right? I'm in sympathetic. 66 00:08:18.260 --> 00:08:33.679 Susanna Barkataki (She/They): Or, something else happens, I see something on the news, with all that we take in, this happens all the time, and I've gone all the way, right, from here, bypassed this, straight to, I'm numbing out. Like, I'm scrolling. 67 00:08:33.679 --> 00:08:38.659 Susanna Barkataki (She/They): I'm, like, numbing, I'm going to go get something. 68 00:08:38.890 --> 00:08:45.830 Susanna Barkataki (She/They): to relieve my feelings of disassociation, right? Support my feelings of dissociation. 69 00:08:46.390 --> 00:08:47.720 Susanna Barkataki (She/They): And… 70 00:08:47.940 --> 00:09:01.890 Susanna Barkataki (She/They): So there's tools that can help, but if I'm here, it's like, it's not bad to be here. Maybe I do need to go scroll, or go read some fiction, or, you know, go do whatever it is to just kind of, like. 71 00:09:01.890 --> 00:09:11.720 Susanna Barkataki (She/They): relax for a little bit before I go try to problem solve or come back to what I was doing, right? So… so there's no, 72 00:09:11.790 --> 00:09:29.900 Susanna Barkataki (She/They): stigmatization, and I think that's one of the most important pieces. And so these tools, right, whether we call it self-regulation or self-harmonization, the kind of accepted term is regulation, but to me, regulation is like control, so I like harmonization. 73 00:09:30.880 --> 00:09:32.030 Susanna Barkataki (She/They): Breathing. 74 00:09:32.660 --> 00:09:36.050 Susanna Barkataki (She/They): Right, thinking before we act, just that pause. 75 00:09:36.660 --> 00:09:45.069 Susanna Barkataki (She/They): Movement, meditation, talking about our feelings can be so regulating, so nourishing, so harmonizing. 76 00:09:45.560 --> 00:09:54.859 Susanna Barkataki (She/They): Journaling, being vulnerable, right? All of these tools can support us in moving through those emotions. 77 00:09:56.350 --> 00:10:00.589 Susanna Barkataki (She/They): Any… Questions about this? 78 00:10:01.180 --> 00:10:02.150 Susanna Barkataki (She/They): before. 79 00:10:02.720 --> 00:10:04.020 Susanna Barkataki (She/They): share more. 80 00:10:04.330 --> 00:10:05.220 Susanna Barkataki (She/They): Yeah. 81 00:10:06.730 --> 00:10:09.239 Susanna Barkataki (She/They): Any thoughts or any questions? 82 00:10:12.070 --> 00:10:17.429 Monica: I found that diagram a bit confusing to follow, 83 00:10:17.660 --> 00:10:19.540 Monica: Could… would you mind just, sort of. 84 00:10:19.870 --> 00:10:27.520 Monica: talking it through… I feel like you began talking about the different aspects, but didn't really share how the different parts 85 00:10:28.070 --> 00:10:31.769 Monica: go together, if… could… would you mind just… 86 00:10:31.770 --> 00:10:41.880 Susanna Barkataki (She/They): Yeah, sure. And so there's, here's another way of looking at it, right? So this is sort of… for those who are visual, this might make sense, and there's a lot of information on there. 87 00:10:42.640 --> 00:10:45.400 Susanna Barkataki (She/They): Our nervous system is made up of… 88 00:10:45.570 --> 00:10:58.189 Susanna Barkataki (She/They): a few different parts. The sympathetic fight-flight, right? It's when we're kind of ready to act. We're anxious, we're angry, we're restless. The dorsal vagal is freeze, collapsed, or numb or shut down. 89 00:10:58.620 --> 00:11:18.240 Susanna Barkataki (She/They): Ventral vagal is when we're safe and connected. Calm, clear, open resource. And so those are mapped on here. Here's the ventral vagal, here's sympathetic, right, fight-flight. Here's, dorsal vagal, numbed out, right? So does that… do you see, kind of, we're mapping here 90 00:11:19.320 --> 00:11:20.550 Susanna Barkataki (She/They): here to… 91 00:11:20.550 --> 00:11:22.710 Monica: Yeah. Yeah. Yeah, thank you. 92 00:11:22.710 --> 00:11:29.059 Susanna Barkataki (She/They): Yeah. And then… What we started with is how we notice where we are. 93 00:11:29.320 --> 00:11:36.650 Susanna Barkataki (She/They): Right? Like, some of us might notice through feelings. It might be easy to be like, oh my gosh, I'm feeling really anxious. 94 00:11:36.780 --> 00:11:43.919 Susanna Barkataki (She/They): I'm feeling really kind of, like, a lot of anxiety, and so that would be… often, 95 00:11:44.150 --> 00:11:53.159 Susanna Barkataki (She/They): Again, no hard rules, we're all different. So, anxiety for you might be something else, but for many of us, it's sympathetic response. 96 00:11:53.420 --> 00:12:00.340 Susanna Barkataki (She/They): or if we're like, well, I don't really feel anything right now, I feel kind of numb, I feel kind of down, I feel like blah… 97 00:12:00.440 --> 00:12:10.230 Susanna Barkataki (She/They): That's an indication maybe we're in dorsal vagal. If we're feeling calm, if we're feeling happy, kind of a baseline… 98 00:12:10.470 --> 00:12:13.889 Susanna Barkataki (She/They): Of joy, right, even. Or just ease. 99 00:12:14.430 --> 00:12:21.799 Susanna Barkataki (She/They): Oops. Which is what… so the other beautiful thing about yoga is it sees us as always already here. 100 00:12:22.230 --> 00:12:24.100 Susanna Barkataki (She/They): And there are things that… 101 00:12:24.400 --> 00:12:33.649 Susanna Barkataki (She/They): get in the way, or, like, grunties or blocks, that can take us out of ventral vagle, right? But this is our natural state. 102 00:12:34.570 --> 00:12:37.740 Susanna Barkataki (She/They): So, what's important to know, though, is that 103 00:12:37.910 --> 00:12:47.540 Susanna Barkataki (She/They): through… and someone asked this question, through PTSD, through trauma, right? We can kind of get stuck in… not… 104 00:12:47.730 --> 00:12:55.370 Susanna Barkataki (She/They): ventral vagal. We can get stuck in dissociation, or we can get stuck in the sympathetic reaction. And… 105 00:12:55.520 --> 00:13:11.349 Susanna Barkataki (She/They): for me, through the thing, you know, my own personal makeup, from a yogic lens, we all come in with a certain kind of makeup, right, that makes us more prone to, like, dissociation, numbing, freezing, or fight-flight. 106 00:13:11.840 --> 00:13:23.239 Susanna Barkataki (She/They): plus the conditions of our lives, I spent a lot of my life stuck here, in sympathetic, in my early, you know, from, like, 6 to, honestly, about… 107 00:13:23.510 --> 00:13:24.480 Susanna Barkataki (She/They): Mmm. 108 00:13:25.360 --> 00:13:34.170 Susanna Barkataki (She/They): like, maybe between 6 and, like, 26, around there. And so folks might relate to this, right? And so if you're stuck here. 109 00:13:35.300 --> 00:13:52.320 Susanna Barkataki (She/They): it doesn't mean you're always there. Like, of course there's times where you down-regulate, or times where you disassociate, right? But if you're stuck here, it's so much easier to kind of, like, go up and back into all of these feelings, all of the nervous system states. 110 00:13:52.380 --> 00:14:04.050 Susanna Barkataki (She/They): If you're stuck here, it's so… it's like a… almost like a pattern, right? We go into and continue to numb, or freeze, or avoid, or dissociate sleep. 111 00:14:04.490 --> 00:14:08.219 Susanna Barkataki (She/They): And… Sometimes that's our nature. 112 00:14:08.590 --> 00:14:12.820 Susanna Barkataki (She/They): And sometimes it is the impact of trauma that 113 00:14:13.320 --> 00:14:17.019 Susanna Barkataki (She/They): Has kind of created these patterns in our 114 00:14:17.180 --> 00:14:25.810 Susanna Barkataki (She/They): Whole, mind, body, spirit, right? Brain, body, system, that can be changed with Trauma-informed practice. 115 00:14:26.100 --> 00:14:37.379 Susanna Barkataki (She/They): And so there's a lot of power in understanding your tendencies, and also what helps you identify and kind of harmonize 116 00:14:37.880 --> 00:14:41.840 Susanna Barkataki (She/They): for what your version of ventral vagal is. 117 00:14:41.970 --> 00:14:57.400 Susanna Barkataki (She/They): For example, and I think sometimes stories are the best way to do this, when I was in college, I lived in a chapel that had been converted to a, like, a place that students were living, right? And I shared the loft 118 00:14:57.400 --> 00:15:14.360 Susanna Barkataki (She/They): of this chapel with another student. And we had four other roommates, and it overlooked this big, beautiful, kind of like, you know how chapels are, like a big, steepled front room where we'd have parties, or we'd have, like, gatherings, we were always doing fun and creative things there. 119 00:15:14.890 --> 00:15:25.959 Susanna Barkataki (She/They): Me and my roommate in, in the loft, there was no door. We could not close off the… all the activities, right? Sometimes it was awesome, and it was super fun. 120 00:15:26.230 --> 00:15:42.150 Susanna Barkataki (She/They): But my roommate, if she was too much, or she was just going through a lot, could be the things happening in the house or just at school, she would fall asleep. She would go up… sometimes she slept, like, 12, 14, even 16 hours, was her way of responding to stress. 121 00:15:42.660 --> 00:15:45.250 Susanna Barkataki (She/They): Me? I could not sleep. 122 00:15:45.380 --> 00:16:03.790 Susanna Barkataki (She/They): I… if there… if I was going through stress from school, I was, like, agitated, I was anxious, I was not, you know, I felt, like, not okay in my… in my environment, in my body, right? So, two different people going through similar situations, of course, different backgrounds, different, you know, makeups. 123 00:16:03.790 --> 00:16:05.440 Susanna Barkataki (She/They): Different life stories. 124 00:16:05.820 --> 00:16:11.349 Susanna Barkataki (She/They): Hers, right, was… Dissociation, numbing. 125 00:16:11.630 --> 00:16:14.660 Susanna Barkataki (She/They): Mind Sympathetic activation. 126 00:16:14.950 --> 00:16:27.240 Susanna Barkataki (She/They): And for the longest time, I thought I was just an anxious and edgy, and not very happy person. I thought that was literally my nature. 127 00:16:28.830 --> 00:16:42.410 Susanna Barkataki (She/They): I was lucky to have people who shared with me, particularly one person, who shared with me yogic philosophy for harmonizing, you know, harmonizing to higher states. 128 00:16:42.630 --> 00:16:56.710 Susanna Barkataki (She/They): It didn't happen immediately, but over years of engaging with that and doing the practices, I started to see, oh, it's not that I am just, you know, either a depressed 129 00:16:56.830 --> 00:17:01.929 Susanna Barkataki (She/They): Dorsal, vagal, or, or anxious person. 130 00:17:02.680 --> 00:17:03.600 Susanna Barkataki (She/They): I just… 131 00:17:04.010 --> 00:17:23.050 Susanna Barkataki (She/They): have had a lot of things happen to me that put me in those states that I thought were my nature, but my nature is actually happy and calm and curious, like yoga says all of us are, right? So, yes, and I will… I will share it in just a moment. 132 00:17:23.400 --> 00:17:34.450 Susanna Barkataki (She/They): So, part of… The power of exploring trauma-informed yoga is we're giving people opportunities. 133 00:17:34.620 --> 00:17:52.089 Susanna Barkataki (She/They): to, one, for themselves become aware, right? You don't even have to explain the map of the nervous system, right? A simple or complex map like I gave you, but just checking in with how are they feeling, what's happening for them, and then what can help move them into more 134 00:17:52.270 --> 00:17:54.180 Susanna Barkataki (She/They): Ease. More harmony. 135 00:17:54.350 --> 00:18:00.350 Susanna Barkataki (She/They): And so, some of the practices… let me share… 136 00:18:00.630 --> 00:18:04.600 Susanna Barkataki (She/They): Once we've noticed where we are, Right? Like… 137 00:18:04.720 --> 00:18:08.349 Susanna Barkataki (She/They): Generally, and I'm using harmonize and regulate because 138 00:18:08.450 --> 00:18:15.749 Susanna Barkataki (She/They): Harmonize is more the yogic, Ayurvedic perspective. Regulate is kind of more the Western neuroscience perspective. 139 00:18:16.450 --> 00:18:18.740 Susanna Barkataki (She/They): So, some core practices… 140 00:18:19.180 --> 00:18:24.889 Susanna Barkataki (She/They): that we can move into are something like Durga Pranayama, which we'll do in just a moment. 141 00:18:25.080 --> 00:18:39.100 Susanna Barkataki (She/They): grounding, noticing what is touching the earth, or support, right? So it could be, your seat, your feet, your, you know, any part of you supported. 142 00:18:39.200 --> 00:18:42.780 Susanna Barkataki (She/They): by the Earth. Or, if you don't want to use the Earth. 143 00:18:42.910 --> 00:18:47.610 Susanna Barkataki (She/They): The chair, the floor, right, the mat. 144 00:18:48.660 --> 00:18:49.910 Susanna Barkataki (She/They): Rest. 145 00:18:50.840 --> 00:18:54.929 Susanna Barkataki (She/They): Sleep, stillness, yoga Nidra, Shavasana. 146 00:18:55.570 --> 00:19:00.400 Susanna Barkataki (She/They): Again, this may not be accessible if we're in high activation. 147 00:19:00.720 --> 00:19:07.670 Susanna Barkataki (She/They): But sometimes, it's really helpful to do a guided meditation, right? A guided practice. Movement. 148 00:19:07.870 --> 00:19:13.010 Susanna Barkataki (She/They): Big body movement to discharge energy, and remembering that this state will pass. 149 00:19:14.280 --> 00:19:16.089 Susanna Barkataki (She/They): And so, in… 150 00:19:16.950 --> 00:19:36.759 Susanna Barkataki (She/They): there are practices to try, right? Meaning, it's not a rulebook. It's not saying, if you're in sympathetic, do this. It's not like that. It's more like, hey, let's check this out, right? So, if we're in sympathetic, fight or flight, and we want to downregulate versus move through. 151 00:19:36.810 --> 00:19:41.190 Susanna Barkataki (She/They): If we want to… if we're in fight or flight, and we still aren't ready to kind of 152 00:19:41.270 --> 00:19:47.840 Susanna Barkataki (She/They): down harmonize or down-regulate, and we want safe activation, we would go here, right? So just noting that. 153 00:19:48.140 --> 00:19:50.109 Susanna Barkataki (She/They): But if we're ready to kind of… 154 00:19:50.280 --> 00:19:58.839 Susanna Barkataki (She/They): Bring it down. Then, you can try these together. Hand on your heart, hand on your belly, big breath in. 155 00:19:59.380 --> 00:20:01.979 Susanna Barkataki (She/They): Exhale, sigh out. 156 00:20:05.180 --> 00:20:09.369 Susanna Barkataki (She/They): And even a chant, or a sound, like, 157 00:20:19.320 --> 00:20:26.480 Susanna Barkataki (She/They): If we're in dorsal vagal… And we want safe activation, we want to kind of move through, 158 00:20:26.640 --> 00:20:32.090 Susanna Barkataki (She/They): activate, then maybe we're shaking, right? We're, like, shaking our arms, shaking our legs… 159 00:20:32.390 --> 00:20:39.640 Susanna Barkataki (She/They): And you can shake if that feels good, maybe shaking one foot, then the other, shaking your arms, shaking your whole body. 160 00:20:40.600 --> 00:20:50.340 Susanna Barkataki (She/They): also a stronger breath. Could be a Kapalabhati, but it also could be… Just big inhale, full exhale. 161 00:20:51.770 --> 00:20:52.650 Susanna Barkataki (She/They): Like that. 162 00:20:57.320 --> 00:21:01.749 Susanna Barkataki (She/They): Movement, walking, dancing, stretching, right? 163 00:21:02.060 --> 00:21:08.870 Susanna Barkataki (She/They): And then if we're noticing that we're in ventral vagal, we're already feeling safe or connected, then… 164 00:21:09.240 --> 00:21:16.030 Susanna Barkataki (She/They): Just continuing to feel… bringing awareness to that state sustains that state. 165 00:21:16.210 --> 00:21:23.229 Susanna Barkataki (She/They): So, practicing gratitude, Acknowledging it, like, oh, I feel really good right now. 166 00:21:23.340 --> 00:21:25.150 Susanna Barkataki (She/They): I'm really enjoying this. 167 00:21:25.800 --> 00:21:27.660 Susanna Barkataki (She/They): Checking in on our breath. 168 00:21:28.080 --> 00:21:43.180 Susanna Barkataki (She/They): practicing meta or compassion, and we'll go through a lot of these practices. I wanted to, so let me share this with you. I wanted to just offer the practices first, so we could then 169 00:21:43.320 --> 00:21:50.180 Susanna Barkataki (She/They): as we move into exploring some of these topics, if something… you notice, oh, I'm getting activated. 170 00:21:50.320 --> 00:22:12.259 Susanna Barkataki (She/They): my breath is getting short, I'm getting kind of… I'm feeling away, then you can check that, or anything else that supports you, and utilize it. You're dissociating. Great! If you need to, walk away, go get some tea, go get some water, right? But so we're beginning with the tools, and then we'll layer on all of the why and the understanding through this next 171 00:22:12.260 --> 00:22:14.430 Susanna Barkataki (She/They): You know, all the time that we are together. 172 00:22:14.430 --> 00:22:17.249 Susanna Barkataki (She/They): So there's no rush for it to… 173 00:22:17.250 --> 00:22:23.360 Susanna Barkataki (She/They): make sense. It's just like, okay, here's the toolkit. Maybe we're picking one, one thing. 174 00:22:23.880 --> 00:22:33.070 Susanna Barkataki (She/They): Okay, great. So… Let me share this, and then we'll drop into a little… practice. 175 00:22:35.950 --> 00:22:36.820 Susanna Barkataki (She/They): Okay… 176 00:22:40.990 --> 00:22:45.430 Susanna Barkataki (She/They): There we go. And Juliana, if you could… 177 00:22:46.940 --> 00:22:50.290 Susanna Barkataki (She/They): Let's see… we'll put it in the syllabus. 178 00:22:50.570 --> 00:23:08.369 Susanna Barkataki (She/They): So that way, like, we'll just have that syllabus at the bottom of it, kind of a running resource doc, because that's, like, the most useful place. That's, like, where we're going to check the call times, and if you can just drop this in. And if you can do it, it's just one of those little things where it… 179 00:23:08.550 --> 00:23:13.360 Susanna Barkataki (She/They): has the title, like the Trauma Informed Resources one-sheet, and then 180 00:23:13.740 --> 00:23:16.820 Susanna Barkataki (She/They): put, you know, hyperlink the words. That'd be awesome. 181 00:23:18.190 --> 00:23:25.010 Susanna Barkataki (She/They): One other logistical thing is we created a, a WhatsApp group. 182 00:23:25.310 --> 00:23:30.689 Susanna Barkataki (She/They): And part of that, and apologies for you, you all who are like, I really wanted that 183 00:23:31.280 --> 00:23:42.419 Susanna Barkataki (She/They): Before, the reason why, it just took us a moment to get it out, and we figured we would share it with you now. And so, the WhatsApp group… 184 00:23:42.530 --> 00:23:46.900 Susanna Barkataki (She/They): is, let me see if we… 185 00:23:47.410 --> 00:23:49.979 Susanna Barkataki (She/They): Oh, okay, I think we'll have to add that, too, at the top. 186 00:23:50.430 --> 00:23:58.149 Susanna Barkataki (She/They): So, let me grab the link for that, and… just take me a second… 187 00:24:02.250 --> 00:24:08.819 Susanna Barkataki (She/They): We're aiming to be… Really, like, supportive of… 188 00:24:09.290 --> 00:24:15.749 Susanna Barkataki (She/They): Our opportunities to connect here, and then also throughout the program. 189 00:24:16.420 --> 00:24:20.340 Susanna Barkataki (She/They): And… okay, what's up? 190 00:24:21.590 --> 00:24:28.880 Susanna Barkataki (She/They): And I'll just… Drop it there, and then I'll show you which got… 191 00:24:34.080 --> 00:24:43.559 Susanna Barkataki (She/They): And I know sometimes at the beginning of programs, it's kind of like, what's happening? How is it working? What are we doing? And so I just want to acknowledge 192 00:24:44.880 --> 00:24:49.220 Susanna Barkataki (She/They): We're… we're working to get it all organized and support you. 193 00:24:49.480 --> 00:24:54.530 Susanna Barkataki (She/They): It'll all be in this, I dropped the link in the chat, so here's your program calendar and syllabus. 194 00:24:54.650 --> 00:25:00.069 Susanna Barkataki (She/They): So, the book list is there, the WhatsApp group is there, 195 00:25:01.250 --> 00:25:05.790 Susanna Barkataki (She/They): All of the program dates, the calendar should work for everyone. 196 00:25:06.720 --> 00:25:12.119 Susanna Barkataki (She/They): Portal is there, and then the trauma-informed yoga resources. 197 00:25:12.320 --> 00:25:19.639 Susanna Barkataki (She/They): when she is there for you, right? So, plus, you can go in here at any time, click, and join the calls. 198 00:25:20.170 --> 00:25:24.570 Susanna Barkataki (She/They): And… let me see what happens when… do you see this? 199 00:25:25.860 --> 00:25:26.679 Susanna Barkataki (She/They): I don't know. 200 00:25:27.990 --> 00:25:29.180 Susanna Barkataki (She/They): If it's gonna work. 201 00:25:30.590 --> 00:25:34.410 Susanna Barkataki (She/They): The -oh? Did it work? 202 00:25:36.670 --> 00:25:42.960 Susanna Barkataki (She/They): So, I use WhatsApp on my phone, it looks like it's not gonna work for me on, on… 203 00:25:43.770 --> 00:25:50.470 Susanna Barkataki (She/They): my computer, but… If you have any trouble joining. 204 00:25:50.560 --> 00:25:54.890 Susanna Barkataki (She/They): Just ask us. You can email us at hello at… 205 00:25:54.930 --> 00:26:11.839 Susanna Barkataki (She/They): And then a note that the WhatsApp is there for us to connect, right? For really, like, you all to connect with one another, to, know that overall we're easing in slowly, we're not, like, rushing in with a ton of things, and… 206 00:26:12.030 --> 00:26:19.519 Susanna Barkataki (She/They): That in the group, we ask that you honor our community agreements, which we talked about in the last call. 207 00:26:19.640 --> 00:26:29.080 Susanna Barkataki (She/They): And that you… if you have personal questions, tech support, payment questions, all of that, you email support at. If you want, like. 208 00:26:29.330 --> 00:26:44.580 Susanna Barkataki (She/They): coaching about something for me, that you drop that into the, the doc, and I linked it in there, in the description, where you can drop questions, and bring it to the office hours. 209 00:26:45.100 --> 00:26:47.200 Susanna Barkataki (She/They): So it's not really a space for, like. 210 00:26:47.350 --> 00:26:59.750 Susanna Barkataki (She/They): asking stuff for me or the team, it's more like for conversation, or for I'm thinking about, right? Like, supporting each other with how we're engaging. And if you have any questions about that, you can always ask. 211 00:27:00.000 --> 00:27:07.460 Susanna Barkataki (She/They): It's also not a space, I should have put this in there, but for promoting your offerings. Of course. 212 00:27:07.600 --> 00:27:16.950 Susanna Barkataki (She/They): you know, it's a little tricky because we want to practice with each other, and if you're offering something where you're like, I would love to have people support me. 213 00:27:17.420 --> 00:27:25.939 Susanna Barkataki (She/They): I think the best way to do it would be to check in with us by emailing hello at, and if we're like, yes, please. So especially if it's… 214 00:27:26.030 --> 00:27:40.429 Susanna Barkataki (She/They): donation-based, right? Or, something that… something where you're not asking people to pay for things, or they can just show up and practice with you, and it's more of a community, like, collaborative, and you want feedback, that's… that's… that would be great. 215 00:27:41.740 --> 00:27:45.520 Susanna Barkataki (She/They): So… oh, I'm so glad that that's feeling supportive. 216 00:27:46.570 --> 00:27:53.330 Susanna Barkataki (She/They): Before we move into our practice, just any, any… Other logistical questions. 217 00:28:02.710 --> 00:28:06.409 Susanna Barkataki (She/They): Okay, you can always drop them in the chat. 218 00:28:09.600 --> 00:28:11.310 Susanna Barkataki (She/They): So I'll take a moment… 219 00:28:11.730 --> 00:28:19.069 Susanna Barkataki (She/They): And as we explore colonization and decolonization, right, we just kind of looked at a map of the nervous system. 220 00:28:19.350 --> 00:28:22.560 Susanna Barkataki (She/They): of an individual. This also happens. 221 00:28:22.870 --> 00:28:29.359 Susanna Barkataki (She/They): On a community, cultural, even nation, right, or group level. 222 00:28:30.000 --> 00:28:43.350 Susanna Barkataki (She/They): And so what colonization does is it fragments healthy cultures and ecosystems, right, and communities. And what decolonization offers is a reharmonization. 223 00:28:43.710 --> 00:28:53.689 Susanna Barkataki (She/They): And so we're gonna explore that through, like, that reharmonization through a little bit of a practice, and then look at the theory and the explanation behind it. 224 00:28:54.230 --> 00:29:01.090 Susanna Barkataki (She/They): So you can do this seated or standing, your choice. I think I'll stay seated, so you can just kind of see me here. 225 00:29:01.590 --> 00:29:09.429 Susanna Barkataki (She/They): But as you find yourself seated, and you'll notice this incorporates some of those resources on the sheet. 226 00:29:10.380 --> 00:29:16.889 Susanna Barkataki (She/They): Find your grounding. That might be your feet on the earth. 227 00:29:21.910 --> 00:29:24.630 Susanna Barkataki (She/They): Perhaps your seat on the chair… 228 00:29:25.780 --> 00:29:28.309 Susanna Barkataki (She/They): Feeling the weight of your body. 229 00:29:35.500 --> 00:29:38.690 Susanna Barkataki (She/They): I'm tuning into the earth element. 230 00:29:40.750 --> 00:29:52.660 Susanna Barkataki (She/They): Perhaps it may feel good to lift up one foot and then the other, place it down, or one arm and then the other, to feel the solidity of your own body, of the earth. 231 00:29:52.980 --> 00:30:00.419 Susanna Barkataki (She/They): Maybe leaning your back against the chair if you're seated in a chair against a wall, if you're standing or lying down. 232 00:30:03.850 --> 00:30:06.639 Susanna Barkataki (She/They): Connecting to the Earth element. 233 00:30:07.650 --> 00:30:13.969 Susanna Barkataki (She/They): And aware, as you do, of all the other beings, the animals, the plants. 234 00:30:14.500 --> 00:30:21.009 Susanna Barkataki (She/They): Everything nurtured and supported by the earth, of which you are an integral part. 235 00:30:21.480 --> 00:30:23.839 Susanna Barkataki (She/They): And intimately connected to. 236 00:30:31.990 --> 00:30:39.670 Susanna Barkataki (She/They): And now beginning to sway or move from earth element to water element, noticing 237 00:30:40.030 --> 00:30:47.120 Susanna Barkataki (She/They): How your body wants to move. The water, the… Lymph… 238 00:30:47.300 --> 00:30:50.149 Susanna Barkataki (She/They): All of the fluid in your body. 239 00:30:51.300 --> 00:30:53.850 Susanna Barkataki (She/They): Connects to the water element. 240 00:30:54.040 --> 00:31:05.750 Susanna Barkataki (She/They): So, from Prithvi, earth, to Jal, water, and maybe your body wants to make little circles, your head, your shoulders, your arms, your torso. 241 00:31:10.500 --> 00:31:12.550 Susanna Barkataki (She/They): Flowing, fluid. 242 00:31:19.080 --> 00:31:23.379 Susanna Barkataki (She/They): Letting your breath move in a fluid way. 243 00:31:37.610 --> 00:31:46.339 Susanna Barkataki (She/They): And then moving into… A little bit of… The element of fire. 244 00:31:48.980 --> 00:31:53.410 Susanna Barkataki (She/They): So, connecting to fire as it shows up… 245 00:31:54.410 --> 00:32:03.440 Susanna Barkataki (She/They): in your experience, right? That might be the light in… from the sun around you, it might be the light of… 246 00:32:03.440 --> 00:32:19.149 Susanna Barkataki (She/They): the screens or the lights, but also, like, the synapses firing in your brain, the fire in your digestion, and however, your body wants to express fire. Might be flicking your fingers, it might be some staccato movements, shaking. 247 00:32:19.230 --> 00:32:21.639 Susanna Barkataki (She/They): Could be deep, full breaths. 248 00:32:24.630 --> 00:32:32.930 Susanna Barkataki (She/They): maybe twists… One… fun way? 249 00:32:33.100 --> 00:32:42.210 Susanna Barkataki (She/They): can be awkward and weird. I'm really good at it, because I have a… everyone always tells me I have a kind of a ridiculous laugh, but laughing, right? So… 250 00:32:42.700 --> 00:32:45.149 Susanna Barkataki (She/They): Even if you have to fake your laugh, just… 251 00:32:51.420 --> 00:32:56.700 Susanna Barkataki (She/They): If you want to just let yourself laugh, because you feel like it, write that. 252 00:32:57.060 --> 00:33:02.700 Susanna Barkataki (She/They): Activates the fire element, right? Kind of a soft fire. Playful fire. 253 00:33:03.860 --> 00:33:13.300 Susanna Barkataki (She/They): And now moving from fire into air. And so here, your arms may want to come up, lifting up and out, widening. 254 00:33:13.530 --> 00:33:16.099 Susanna Barkataki (She/They): Taking a deep breath in… 255 00:33:16.430 --> 00:33:24.769 Susanna Barkataki (She/They): And then releasing your arms, resting down. Air is a bit more subtle, right? So just checking where you feel the breath. 256 00:33:24.960 --> 00:33:27.390 Susanna Barkataki (She/They): Maybe it's at the tip of your nose. 257 00:33:28.250 --> 00:33:37.680 Susanna Barkataki (She/They): And on both nostrils, or one nostril. Maybe you feel the breath in your chest or your belly. It can be helpful to feel. 258 00:33:38.130 --> 00:33:40.509 Susanna Barkataki (She/They): The breath in your body. 259 00:33:46.980 --> 00:33:59.879 Susanna Barkataki (She/They): Moving from Uggni… to Vayu, the earth, or the earth Prithvi, jaw water, Agni, fire. 260 00:34:03.350 --> 00:34:07.510 Susanna Barkataki (She/They): Value… Air… 261 00:34:13.969 --> 00:34:19.450 Susanna Barkataki (She/They): And knowing that each of these elements is in you and all around you. 262 00:34:22.260 --> 00:34:26.159 Susanna Barkataki (She/They): Air that we breathe, that we share with all the other animals. 263 00:34:30.420 --> 00:34:34.890 Susanna Barkataki (She/They): Plants… The water that nourishes us. 264 00:34:35.860 --> 00:34:39.999 Susanna Barkataki (She/They): The light… That gives us life. 265 00:34:42.590 --> 00:34:46.400 Susanna Barkataki (She/They): And then finally, connecting to space. 266 00:34:47.040 --> 00:34:48.290 Susanna Barkataki (She/They): Ether. 267 00:34:49.120 --> 00:34:52.070 Susanna Barkataki (She/They): Akash. Space Element. 268 00:34:54.800 --> 00:35:02.629 Susanna Barkataki (She/They): And however your body wants to feel that space, perhaps it's subtle, and it's just a gentle expansion. 269 00:35:04.370 --> 00:35:14.409 Susanna Barkataki (She/They): Maybe it's gross, and you're sending your body out, your arms out as far as they can, stretching your legs out, taking up space in where you are. 270 00:35:17.150 --> 00:35:25.449 Susanna Barkataki (She/They): Every cell, the majority of each of all of our cells, It's… it's mostly space. 271 00:35:27.130 --> 00:35:30.059 Susanna Barkataki (She/They): Space is what makes everything possible. 272 00:35:31.130 --> 00:35:33.929 Susanna Barkataki (She/They): Feeling into this spaciousness. 273 00:35:37.010 --> 00:35:42.059 Susanna Barkataki (She/They): This is the sponda, the contraction and expansion. 274 00:35:43.190 --> 00:35:44.680 Susanna Barkataki (She/They): Described. 275 00:35:46.320 --> 00:35:55.290 Susanna Barkataki (She/They): In yoga cosmology, in the metaphysics, the description of what is real. All things are expanding and contracting. 276 00:35:57.370 --> 00:36:04.140 Susanna Barkataki (She/They): And so we connect… Through visualization, through felt sense. 277 00:36:06.760 --> 00:36:08.429 Susanna Barkataki (She/They): To the earth. 278 00:36:08.650 --> 00:36:19.120 Susanna Barkataki (She/They): Water, fire, air, space, animals, wind, Stars. 279 00:36:22.110 --> 00:36:26.789 Susanna Barkataki (She/They): Knowing that we are made of exactly the same stuff as them. 280 00:36:29.110 --> 00:36:35.489 Susanna Barkataki (She/They): So, regulating, harmonizing with… All that is. 281 00:36:37.580 --> 00:36:49.349 Susanna Barkataki (She/They): And even if in this moment you just feel a slight, like, oh, I feel a little better, a little more ease in my heart, or open-hearted. 282 00:36:50.020 --> 00:36:52.469 Susanna Barkataki (She/They): A little more relief in my body. 283 00:36:52.670 --> 00:36:55.660 Susanna Barkataki (She/They): My thoughts are a little less racing. 284 00:36:56.720 --> 00:36:58.410 Susanna Barkataki (She/They): A little less numb. 285 00:36:59.810 --> 00:37:04.820 Susanna Barkataki (She/They): A little more connected. This is the promise of yoga. 286 00:37:05.020 --> 00:37:11.669 Susanna Barkataki (She/They): as… holding… Absolute, complete unity, oneness. 287 00:37:12.360 --> 00:37:17.920 Susanna Barkataki (She/They): Without erasing your individual uniqueness. 288 00:37:19.950 --> 00:37:25.139 Susanna Barkataki (She/They): And it's almost a paradox, yoga, the one and the many at once. 289 00:37:29.880 --> 00:37:32.849 Susanna Barkataki (She/They): This experiential knowing. 290 00:37:34.300 --> 00:37:36.570 Susanna Barkataki (She/They): Is what we move towards. 291 00:37:36.860 --> 00:37:38.999 Susanna Barkataki (She/They): In a yoga practice. 292 00:37:41.680 --> 00:37:45.110 Susanna Barkataki (She/They): It's healing-centered, community-engaged. 293 00:37:51.940 --> 00:37:56.349 Susanna Barkataki (She/They): Taking a moment to check in with your body, your breath. 294 00:37:57.020 --> 00:37:59.249 Susanna Barkataki (She/They): Your mind, your heart. 295 00:38:00.620 --> 00:38:02.800 Susanna Barkataki (She/They): How is it with me? 296 00:38:12.400 --> 00:38:18.700 Susanna Barkataki (She/They): As you're ready… I didn't go of… 297 00:38:18.980 --> 00:38:22.250 Susanna Barkataki (She/They): This inner practice, and coming into… 298 00:38:23.080 --> 00:38:32.619 Susanna Barkataki (She/They): Perhaps looking around you, and as you look around, maybe noticing all the things around you that are made up of the elements. 299 00:38:32.860 --> 00:38:35.319 Susanna Barkataki (She/They): Walls made of earth. 300 00:38:36.050 --> 00:38:39.299 Susanna Barkataki (She/They): Water and the glue and adhesive. 301 00:38:40.130 --> 00:38:50.780 Susanna Barkataki (She/They): Screens, as we maybe start to look at the screen, made up of all the elements, the electricity, the fire that allows us to talk, to connect. 302 00:38:51.400 --> 00:38:57.940 Susanna Barkataki (She/They): The air that carries the sound of my voice, and that allows your ears to hear. 303 00:38:58.720 --> 00:39:01.110 Susanna Barkataki (She/They): In the space around us. 304 00:39:03.370 --> 00:39:12.490 Susanna Barkataki (She/They): So coming back together and inviting in, in the chat or out loud, any reflections on that practice. 305 00:39:13.020 --> 00:39:16.000 Susanna Barkataki (She/They): Of connecting to the elements. 306 00:39:16.760 --> 00:39:18.999 Susanna Barkataki (She/They): It's one that I find to be kind of… 307 00:39:20.040 --> 00:39:23.919 Susanna Barkataki (She/They): All regulating, meaning we're all harmonizing. 308 00:39:24.170 --> 00:39:25.760 Susanna Barkataki (She/They): If I'm feeling… 309 00:39:26.580 --> 00:39:45.559 Susanna Barkataki (She/They): any kind of way, right? I… that practice helps me come back. If I'm able to get into a place, and sometimes I'm not, like, sitting, I'm stamping on the ground, right, to get connected to the earth. Or I go outside, and I'm laying on the ground, or run out to the grass and, like, flop on the earth. 310 00:39:46.440 --> 00:39:47.420 Susanna Barkataki (She/They): Yeah. 311 00:39:48.040 --> 00:39:50.790 Susanna Barkataki (She/They): Joanna, I feel really harmonized. 312 00:39:52.130 --> 00:40:07.619 Susanna Barkataki (She/They): And so this is not, you know, although they're practices, and although we're learning them, they're… from a yogic perspective, this is all our natural state. This is all… every one of your birthright, and every one of your inheritance. 313 00:40:07.850 --> 00:40:13.239 Susanna Barkataki (She/They): Right? No matter where you come from, what your background is, you know, all of those things. 314 00:40:13.940 --> 00:40:15.360 Susanna Barkataki (She/They): This is yours. 315 00:40:15.840 --> 00:40:20.800 Susanna Barkataki (She/They): And yoga cultivates that connection in a way that no one 316 00:40:21.180 --> 00:40:26.250 Susanna Barkataki (She/They): can take it away from you, right? That idea is. And… 317 00:40:26.450 --> 00:40:28.319 Susanna Barkataki (She/They): And I almost want to say it's like. 318 00:40:29.370 --> 00:40:37.100 Susanna Barkataki (She/They): it's not that yoga even cultivates it, it's just the vehicle by which you remember. It can be a vehicle by which you remember. 319 00:40:39.130 --> 00:40:39.950 Susanna Barkataki (She/They): Yeah. 320 00:40:42.170 --> 00:40:47.149 Susanna Barkataki (She/They): Karen, I enjoyed feeling being nothingness when we moved into Ether. Yeah. 321 00:40:47.930 --> 00:40:51.929 Susanna Barkataki (She/They): Emily, I feel much more calm and balanced. Yes. 322 00:40:52.400 --> 00:40:53.560 Susanna Barkataki (She/They): Thank you. 323 00:40:54.160 --> 00:40:59.630 Susanna Barkataki (She/They): For sharing, each of you, and feel free to share in the chat or journal if you would like. 324 00:41:20.750 --> 00:41:27.050 Susanna Barkataki (She/They): So I'm gonna move into sharing a little bit about some of the questions that came in. 325 00:41:28.590 --> 00:41:38.940 Susanna Barkataki (She/They): And then… sharing some… some… slides, I think, about colonization and decolonization. 326 00:41:42.440 --> 00:41:51.100 Susanna Barkataki (She/They): So we had a question about, family trauma, ancestral trauma, and collective grief, right? And I think… 327 00:41:51.390 --> 00:41:53.369 Susanna Barkataki (She/They): Touched on this a little bit. 328 00:41:53.600 --> 00:42:00.550 Susanna Barkataki (She/They): But… All of these are those kinds of… cultural… 329 00:42:00.820 --> 00:42:06.750 Susanna Barkataki (She/They): samskaras, right? In a yogic lens, that's a samskara, and I'll write that word in the chat. 330 00:42:08.020 --> 00:42:19.909 Susanna Barkataki (She/They): it's a kind of imprint or block, right? They… and a lot of the texts that we'll read when we get to Resma Menicum, which is much later, the idea that 331 00:42:20.490 --> 00:42:29.179 Susanna Barkataki (She/They): these… Experiences that can happen to us, or to even, you know, our family members who've gone before us. 332 00:42:29.340 --> 00:42:37.440 Susanna Barkataki (She/They): They imprint not just in the mind, but in the body, right? And just like that, so does healing imprint. 333 00:42:38.420 --> 00:42:52.310 Susanna Barkataki (She/They): And so there's a powerful… and from a yoga perspective, it actually happens forwards and backwards in time. So, meaning, the healing that we do now can heal some scars or blocks from ancestors. 334 00:42:52.780 --> 00:42:58.760 Susanna Barkataki (She/They): So there's a really powerful, for ancestors, right, and from ancestors. 335 00:42:59.590 --> 00:43:17.720 Susanna Barkataki (She/They): So there's a different kind of lens than the Western lens, so I just want to note that, that a lot of what we're doing here, and this is, like, the roots of trauma-informed yoga, or of yoga were always trauma-informed, is learning to see from 336 00:43:18.580 --> 00:43:20.570 Susanna Barkataki (She/They): Like, a within the culture? 337 00:43:21.110 --> 00:43:23.310 Susanna Barkataki (She/They): what's called an EMIC lens. 338 00:43:23.560 --> 00:43:34.880 Susanna Barkataki (She/They): or an edict lens, which is, like, kind of outside. And so, trauma-informed, Western, looks from outside, right? And it does that split, subject to object, but… 339 00:43:35.030 --> 00:43:40.369 Susanna Barkataki (She/They): Yoga… psychology, Really, has always… 340 00:43:40.850 --> 00:43:54.309 Susanna Barkataki (She/They): connected from the inside. And so, as we're changing those frames, it can feel a little awkward. It can be like, wait, but what's the proof? How do you know? Like, how am I healing my ancestors, you know? So, just knowing that. 341 00:43:54.700 --> 00:43:59.710 Susanna Barkataki (She/They): It's okay if it doesn't immediately, like, click. 342 00:44:00.920 --> 00:44:10.100 Susanna Barkataki (She/They): part of what we're doing is looking at a whole different, what's called an ontology, right? Way of knowing what we know, understanding all the things 343 00:44:10.240 --> 00:44:13.109 Susanna Barkataki (She/They): The understanding of what is to be known. 344 00:44:14.130 --> 00:44:21.400 Susanna Barkataki (She/They): And for those who come from communities of culture, right, and, 345 00:44:22.210 --> 00:44:25.719 Susanna Barkataki (She/They): Many of our wisdom traditions were passed down orally. 346 00:44:26.370 --> 00:44:38.470 Susanna Barkataki (She/They): And they have different frames of knowing than, like, the Western, kind of, Enlightenment scientific model. And so that does not mean they are less valuable. 347 00:44:38.870 --> 00:44:52.619 Susanna Barkataki (She/They): Or that they are not true. It just invites us into looking from a different way, and for those that have been really schooled in, or brought up in, culturally can't have come from… and again, like, I, as… 348 00:44:53.440 --> 00:45:04.379 Susanna Barkataki (She/They): an Indian person, grew up in the West. I studied Western philosophy, so my frame, for a very long time was that kind of subject-object, like. 349 00:45:04.770 --> 00:45:12.799 Susanna Barkataki (She/They): let me analyze, let me break down, let me dissect, right? And I had to learn at, through practice, many, many years of practice. 350 00:45:12.980 --> 00:45:21.180 Susanna Barkataki (She/They): to be like, oh, let me see how that experience evolves for me. So just inviting in, like, there are many modes of knowing. 351 00:45:22.510 --> 00:45:28.099 Susanna Barkataki (She/They): And so for family trauma and ancestral grief and collective grief. 352 00:45:30.370 --> 00:45:39.609 Susanna Barkataki (She/They): When we're practicing breath, or movement, or meditation, or ritual, we're actually tending to those deeper layers. 353 00:45:40.480 --> 00:45:46.850 Susanna Barkataki (She/They): And, excuse my little notification, we can take that as a mindfulness bell and take a breath. 354 00:45:59.780 --> 00:46:08.690 Susanna Barkataki (She/They): And sometimes, the very first step is to recognize, right, oh, this anxiety that I'm feeling, or this grief, or this rage. 355 00:46:08.890 --> 00:46:15.130 Susanna Barkataki (She/They): It's mine, but it's also my grandmother's, or my, you know, great-grandmother's, or… 356 00:46:15.340 --> 00:46:19.820 Susanna Barkataki (She/They): You know, whoever in your… your lower, it's my communities, right? 357 00:46:20.480 --> 00:46:24.710 Susanna Barkataki (She/They): And so, this… Perspective of, like. 358 00:46:24.820 --> 00:46:33.650 Susanna Barkataki (She/They): here arises grief, right, or anxiety. You can kind of imagine, like, our mind or our consciousness as this ball, and just… 359 00:46:33.760 --> 00:46:39.060 Susanna Barkataki (She/They): of… imagine, like, a ball of consciousness, right? And… and almost like, 360 00:46:40.240 --> 00:46:52.200 Susanna Barkataki (She/They): like, at the bottom, there's soil, so there's things underneath that we can't see, and there's all these seeds, right? And we all have seeds of sadness, we all have seeds of joy, we all have seeds of curiosity, seeds of… 361 00:46:52.500 --> 00:46:59.300 Susanna Barkataki (She/They): And so, as that seed arises, the anger, or the sadness, or the, you know, the grief. 362 00:46:59.580 --> 00:47:09.570 Susanna Barkataki (She/They): it's not about saying, oh, go back down, like, no, it's not going to help that seed. The seed has arisen, right, through the conditions of culture, of circumstance. 363 00:47:09.640 --> 00:47:21.960 Susanna Barkataki (She/They): Of just our lives. But caring for, and I know now it's, like, the side of the consciousness, right? But it is, really. It's like our own consciousness embraces, hugs, holds, right, tends to. 364 00:47:22.100 --> 00:47:27.450 Susanna Barkataki (She/They): acknowledges that seed. Oh… Grief. 365 00:47:28.110 --> 00:47:32.619 Susanna Barkataki (She/They): I grieve My parents' grief. My community's grief. 366 00:47:32.870 --> 00:47:35.590 Susanna Barkataki (She/They): I see you, I hold you. 367 00:47:37.700 --> 00:47:42.939 Susanna Barkataki (She/They): Acknowledge you. I'm with you. Right? Self-compassion. 368 00:47:43.330 --> 00:47:47.149 Susanna Barkataki (She/They): And it's beyond self as oneness, right? Compassion. 369 00:47:49.820 --> 00:47:51.420 Susanna Barkataki (She/They): And then with that. 370 00:47:51.650 --> 00:47:58.380 Susanna Barkataki (She/They): you know, and try this out. For those who are parents around little kids, it's almost like you get to see it 371 00:47:58.790 --> 00:48:02.100 Susanna Barkataki (She/They): Sped up real time outside of you. 372 00:48:02.210 --> 00:48:04.960 Susanna Barkataki (She/They): Because it used to be, like. 373 00:48:07.290 --> 00:48:09.999 Susanna Barkataki (She/They): I'll give the example of my kiddo, right? 374 00:48:10.540 --> 00:48:19.830 Susanna Barkataki (She/They): a seed arises, comes in really angry, 5 years old, 6 years old, you know, something didn't go right, like, stomping, crying. My reaction… 375 00:48:20.210 --> 00:48:25.060 Susanna Barkataki (She/They): Just through my conditioning, through what happened to me, was shut it down. 376 00:48:25.430 --> 00:48:31.409 Susanna Barkataki (She/They): fight, right? Like, stop, or flight. I just want to get away from this reaction. 377 00:48:31.570 --> 00:48:38.709 Susanna Barkataki (She/They): But I learned, okay, this is my… my nervous system is getting activated by this little being's nervous system. 378 00:48:38.850 --> 00:48:40.159 Susanna Barkataki (She/They): So take a breath. 379 00:48:41.020 --> 00:48:49.340 Susanna Barkataki (She/They): harmonize myself, and then I learned to just go over, place a hand on their back, right, take a breath with them. 380 00:48:50.050 --> 00:48:55.069 Susanna Barkataki (She/They): And sometimes it takes a few minutes, 5, you know, 3, sometimes 10. 381 00:48:56.260 --> 00:49:00.970 Susanna Barkataki (She/They): But guess what happens to that seed? It passes. It goes back down. 382 00:49:01.480 --> 00:49:04.889 Susanna Barkataki (She/They): And then, we can get to… 383 00:49:07.040 --> 00:49:17.089 Susanna Barkataki (She/They): almost like the… the caring, right? The action part. What do we want to do? Oh, that my friend wouldn't share. My friend didn't include me. Okay, right? So then we're in the… 384 00:49:17.340 --> 00:49:19.619 Susanna Barkataki (She/They): Like, where do we go from here? 385 00:49:19.880 --> 00:49:22.150 Susanna Barkataki (She/They): The problem solving, the curious. 386 00:49:22.640 --> 00:49:28.319 Susanna Barkataki (She/They): And so, experiment with that, as a seed emerges, and you bring compassion. 387 00:49:28.560 --> 00:49:32.940 Susanna Barkataki (She/They): and care. Then what happens? Right? This is… 388 00:49:33.060 --> 00:49:40.800 Susanna Barkataki (She/They): kind of the root of trauma-informed yoga and what we're doing, and it's described, this is the Vedic conception of the mind, right? We all have these 389 00:49:41.020 --> 00:49:42.600 Susanna Barkataki (She/They): These seeds. 390 00:49:42.720 --> 00:49:47.859 Susanna Barkataki (She/They): And when we apply awareness, And we apply compassion. 391 00:49:48.450 --> 00:49:57.020 Susanna Barkataki (She/They): then it helps care for and change those things. So over time, We're more able to… 392 00:49:57.910 --> 00:50:01.310 Susanna Barkataki (She/They): To help heal the… kind of… 393 00:50:02.380 --> 00:50:10.780 Susanna Barkataki (She/They): the patterns of those seeds, and also the present moment, like, when they arise. So I hope that answered your… your question. 394 00:50:11.210 --> 00:50:14.160 Susanna Barkataki (She/They): Let me know if you want to talk about it more. 395 00:50:17.320 --> 00:50:26.660 Susanna Barkataki (She/They): Another question that came up was, how do I come up with cohesive topics to teach or create content around that will resonate? 396 00:50:27.720 --> 00:50:32.060 Susanna Barkataki (She/They): Love this question, and maybe folks can answer it in the chat. 397 00:50:35.080 --> 00:50:51.170 Susanna Barkataki (She/They): I think, you know, of course you can start with, like, yoga philosophy, right? Like, you could run through the yamas and Yamas, but sometimes that can be a little bit, like, teacher-focused, rather than, like, where are people at? So, like, where are people at? You know, the people that you're teaching 398 00:50:51.170 --> 00:51:00.630 Susanna Barkataki (She/They): what are the things going on? I sometimes like to ask in class, like, well, what's happening in your mind, in your body, in your heart, you know, like, 399 00:51:01.000 --> 00:51:16.390 Susanna Barkataki (She/They): I'm stressed, I'm not sleeping well, I'm anxious, are some common things that people might say, or I have back pain, right? So it's like, what are they saying? And if you don't feel comfortable asking, because you know you can't just, like, come up with a class on the spot that meets all those things. 400 00:51:16.510 --> 00:51:30.010 Susanna Barkataki (She/They): You can just sort of talk to people after class, one week, and then here, note down what they said, right, and then prep that class for the next week, or the next time you see them. 401 00:51:30.610 --> 00:51:37.600 Susanna Barkataki (She/They): And I think it can be really led by… by the community that you're teaching, as well as 402 00:51:37.740 --> 00:51:45.250 Susanna Barkataki (She/They): if it's helpful to bring yoga philosophy, right? Like, I… in, Yoga Class Curator, each… 403 00:51:45.500 --> 00:52:02.550 Susanna Barkataki (She/They): of the modules is themed around, like, say, Ahimsa or self-care, which is always a great place to start if you're not sure about a theme. I could probably teach a whole year of classes on Ahimsa, because there's so many ways to care for ourselves. 404 00:52:02.550 --> 00:52:07.430 Susanna Barkataki (She/They): And so you can start with yoga philosophy and just kind of go in, go in, go in, but… 405 00:52:07.450 --> 00:52:11.250 Susanna Barkataki (She/They): Applied to their lives and your… lives. 406 00:52:11.540 --> 00:52:16.469 Susanna Barkataki (She/They): So the questions come to me in the office hours forum. 407 00:52:16.810 --> 00:52:21.249 Susanna Barkataki (She/They): And so the first question was just, Yoga about, 408 00:52:22.410 --> 00:52:27.649 Susanna Barkataki (She/They): Family trauma, ancestral trauma, and collective grief, which we're just talking about. 409 00:52:27.880 --> 00:52:30.569 Susanna Barkataki (She/They): And then the next question is, like, how? 410 00:52:30.730 --> 00:52:31.740 Susanna Barkataki (She/They): Can I? 411 00:52:31.940 --> 00:52:34.050 Susanna Barkataki (She/They): Come up with cohesive topics. 412 00:52:35.270 --> 00:52:39.910 Susanna Barkataki (She/They): And then the last question we've kind of been exploring, which is, like. 413 00:52:42.650 --> 00:52:59.810 Susanna Barkataki (She/They): how can we describe or, like, create kind of a script around, or what we might say, when life is, like, heavy and dysregulating, right? When we don't want to bypass and just be like, oh, we're in yoga class, everyone's happy here, we're all calm here, right? It's, 414 00:53:01.170 --> 00:53:04.409 Susanna Barkataki (She/They): And so, I'll drop that in the chat. 415 00:53:04.590 --> 00:53:11.229 Susanna Barkataki (She/They): something I… and again, bringing in the wisdom of the… the room. 416 00:53:14.580 --> 00:53:21.779 Susanna Barkataki (She/They): But one thing that I'll say is something like… I want to acknowledge… 417 00:53:22.700 --> 00:53:32.849 Susanna Barkataki (She/They): That many of us might be carrying heaviness today, from the world, from our families, from our own hearts, and it's normal to feel unsettled. It's normal to feel 418 00:53:33.480 --> 00:53:42.429 Susanna Barkataki (She/They): to respond to these things. And so the practice we're gonna do is not about fixing or erasing what we carry, but about expanding our capacity to be with it. 419 00:53:42.870 --> 00:54:01.820 Susanna Barkataki (She/They): And as we do whatever we're gonna do, right? Breathe, move, rest, notice what feels grounding, returning to that again and again. So you'll notice in that I didn't put a specific, like, thing. And I think this is a… it's an inquiry for each of us to explore in class, right? Because… 420 00:54:02.340 --> 00:54:13.129 Susanna Barkataki (She/They): Sometimes, it can be really activating to name the specific things that can happen, and sometimes it can be really activating to not name it. 421 00:54:13.350 --> 00:54:17.500 Susanna Barkataki (She/They): Right? So, because if someone isn't naming… 422 00:54:18.560 --> 00:54:22.750 Susanna Barkataki (She/They): Then, if there's someone from a community that's being impacted in the space. 423 00:54:22.940 --> 00:54:26.329 Susanna Barkataki (She/They): They might even feel erased, right, or not seen. 424 00:54:26.690 --> 00:54:37.519 Susanna Barkataki (She/They): And so you can decide, you get to kind of make choices about where you go and what you say. I definitely often opt 425 00:54:38.010 --> 00:54:56.309 Susanna Barkataki (She/They): to name the specifics, but there's also so many specifics that could be named, right? There's especially… well, maybe not especially now, I think it's always been this way for folks who are targeted and impacted. And so you get to kind of decide how you work with that. 426 00:54:56.540 --> 00:54:58.880 Susanna Barkataki (She/They): But that's just one of the things. 427 00:55:00.280 --> 00:55:05.729 Susanna Barkataki (She/They): And so, in our practice, right, as we're exploring. 428 00:55:06.630 --> 00:55:11.840 Susanna Barkataki (She/They): How to move from, kind of, colonial or control or power over. 429 00:55:12.620 --> 00:55:15.820 Susanna Barkataki (She/They): To decolonize practice, like… 430 00:55:16.100 --> 00:55:26.360 Susanna Barkataki (She/They): A practice of connecting, as we did in the meditation that we did, the experiential meditation, to the earth, to the water, to fire, air, space, like, all the elements. 431 00:55:26.840 --> 00:55:33.110 Susanna Barkataki (She/They): we're… Actually, by doing that, we're decolonizing yoga. 432 00:55:33.690 --> 00:55:45.149 Susanna Barkataki (She/They): And it's intimately connected to… the land, because decolonization is also… it's inherently connected to 433 00:55:45.310 --> 00:55:58.929 Susanna Barkataki (She/They): reconnecting the land to the original stewards, and just stewards who care for, right, which is often the original stewards of the land. And so it's not separate, and it might mean that you're beginning 434 00:55:59.120 --> 00:56:02.399 Susanna Barkataki (She/They): With a land acknowledgement, right, in your class. 435 00:56:02.710 --> 00:56:08.710 Susanna Barkataki (She/They): And that… perhaps… Like, bringing in… 436 00:56:08.940 --> 00:56:15.590 Susanna Barkataki (She/They): A ritual or a practice from the community or the people that you are connected to. 437 00:56:16.920 --> 00:56:23.500 Susanna Barkataki (She/They): the land that you're on, right? Or invite people to do some work to explore that land. 438 00:56:23.720 --> 00:56:25.910 Susanna Barkataki (She/They): To look into. 439 00:56:26.410 --> 00:56:32.919 Susanna Barkataki (She/They): the Indigenous people of the land that they're on. It also could be that you do a spiritual lineage acknowledgement. 440 00:56:33.160 --> 00:56:46.030 Susanna Barkataki (She/They): And say, you know, we're gonna practice yoga, a practice that comes from South Asia, and that has been shared for thousands of years, to find freedom from suffering for each of us and all of us together. 441 00:56:46.210 --> 00:56:56.700 Susanna Barkataki (She/They): And so there's a way that you can weave these elements, just subtly, right, through the path of your practice, and your own personal practice in your class. 442 00:56:57.360 --> 00:57:03.220 Susanna Barkataki (She/They): So I want to pause there, because, and also I'll just note… 443 00:57:04.740 --> 00:57:20.699 Susanna Barkataki (She/They): I understood for next time. It'll be helpful if I put the questions I'm going to talk about in the chat. Sometimes people don't want the, like, the explicit nature of the question share, but I think we can put the themes, so Juliana, maybe you and I can prep that, ahead for the next office hours. 444 00:57:20.810 --> 00:57:26.239 Susanna Barkataki (She/They): But overall, we covered resources for 445 00:57:26.620 --> 00:57:30.099 Susanna Barkataki (She/They): Harmonizing from a yogic perspective, and… 446 00:57:30.340 --> 00:57:36.250 Susanna Barkataki (She/They): over the next months, we'll unpack all the whys behind, but I wanted to start with the resources. 447 00:57:36.610 --> 00:57:45.420 Susanna Barkataki (She/They): And then some of your questions, and a little bit of, like, the beginning, the basis of colonization to decolonization. 448 00:57:46.740 --> 00:57:53.809 Susanna Barkataki (She/They): So yeah, any questions? The Decolonizing Yoga course, are there worksheets to go alongside the videos? 449 00:57:53.930 --> 00:57:56.439 Susanna Barkataki (She/They): Yeah, so a year. 450 00:57:56.720 --> 00:58:04.110 Susanna Barkataki (She/They): You have access for a year, and I believe… 451 00:58:06.400 --> 00:58:10.829 Susanna Barkataki (She/They): Yes. Do you have a recommended pacing? Yeah. So… 452 00:58:11.160 --> 00:58:14.650 Susanna Barkataki (She/They): We recommend you start with, 453 00:58:16.120 --> 00:58:18.720 Susanna Barkataki (She/They): And go, if it works for you. 454 00:58:19.130 --> 00:58:21.950 Susanna Barkataki (She/They): with Embrace Yoga's Roots. 455 00:58:23.270 --> 00:58:32.559 Susanna Barkataki (She/They): So, this course… yours might look a little different, just because I'm… But start with Module 1. 456 00:58:32.880 --> 00:58:34.880 Susanna Barkataki (She/They): Right? And going through that. 457 00:58:35.110 --> 00:58:38.549 Susanna Barkataki (She/They): And then move into Module 2. 458 00:58:39.000 --> 00:58:41.799 Susanna Barkataki (She/They): And so, for Module 1, 459 00:58:42.370 --> 00:58:55.739 Susanna Barkataki (She/They): As you go through, you've got just some key concepts, and then an audio meditation, and someone asked about handouts, so in the, 460 00:58:55.750 --> 00:59:06.430 Susanna Barkataki (She/They): if there's a handout, it'll be usually in the home play and practice, right? And you don't, you know, the home play is just if you would like to. It's all optional to support you. 461 00:59:06.500 --> 00:59:14.140 Susanna Barkataki (She/They): It's not necessary. It's just there as, like, a exploration. 462 00:59:15.380 --> 00:59:21.559 Susanna Barkataki (She/They): And so here, it's two short videos, and then an audio meditation. 463 00:59:21.930 --> 00:59:25.820 Susanna Barkataki (She/They): And, home play and practice. 464 00:59:26.530 --> 00:59:37.910 Susanna Barkataki (She/They): That's weird that it says that. I'm gonna check with Tewana about why I'm, like, in the course, but it's still telling me to enroll in the course. Don't re-enroll. You're already in it. I'll… I'll get that. 465 00:59:38.100 --> 00:59:39.149 Susanna Barkataki (She/They): To figure it out. 466 00:59:39.740 --> 00:59:40.870 Susanna Barkataki (She/They): And… 467 00:59:41.060 --> 00:59:48.840 Susanna Barkataki (She/They): And so starting there is great, you know, just… just kind of beginning with, with all of… 468 00:59:49.280 --> 00:59:51.989 Susanna Barkataki (She/They): All of that, and then office hours are there. 469 00:59:52.440 --> 00:59:59.829 Susanna Barkataki (She/They): Yeah, I think I'll stop there and see if there's any other questions. 470 01:00:03.860 --> 01:00:07.880 Susanna Barkataki (She/They): Nice. Okay, great. Any other questions? 471 01:00:11.060 --> 01:00:26.930 Susanna Barkataki (She/They): A lot of the material that's in that course is in the book, Embrace Yoga's Roots. So if you feel like you learn better from, like, seeing something, then I would say, like, the first couple chapters on cultural appropriation, it's all there. 472 01:00:26.980 --> 01:00:31.209 Susanna Barkataki (She/They): So, that's probably a really good, 473 01:00:32.160 --> 01:00:38.760 Susanna Barkataki (She/They): place for you, and let me drop the link to the free chapter, because that has a lot of it. Let me see if I can find it… 474 01:00:40.620 --> 01:00:47.790 Susanna Barkataki (She/They): Ugh, I can't actually remember where the free chapter is right now. But I actually… let me see… 475 01:00:48.230 --> 01:00:49.970 Susanna Barkataki (She/They): It might be… 476 01:00:55.890 --> 01:00:57.520 Susanna Barkataki (She/They): No. 477 01:00:58.180 --> 01:01:01.930 Susanna Barkataki (She/They): Just give me a second, and I'll see if I can find the free chapter. 478 01:01:03.010 --> 01:01:06.110 Susanna Barkataki (She/They): If anyone needs to leave, of course, please do. 479 01:01:06.340 --> 01:01:11.189 Susanna Barkataki (She/They): Free chapter. Embrace Hugo's reads book. Okay, great. 480 01:01:12.490 --> 01:01:13.899 Susanna Barkataki (She/They): Race sealed. 481 01:01:15.350 --> 01:01:17.160 Susanna Barkataki (She/They): Because I know not everyone. 482 01:01:19.600 --> 01:01:27.329 Susanna Barkataki (She/They): Can get the supplementary materials, and maybe you want something to start with, so let me just drop this. 483 01:01:28.940 --> 01:01:32.549 Susanna Barkataki (She/They): Your emails are… just so you know, your email is already on our… 484 01:01:32.950 --> 01:01:39.990 Susanna Barkataki (She/They): list, right, for this course. It's not like you're gonna get extra emails, so it's okay. It is a… it's, like, behind… 485 01:01:40.490 --> 01:01:45.930 Susanna Barkataki (She/They): So you would drop your email in, and then we'll send you a free chapter. 486 01:01:46.050 --> 01:01:51.060 Susanna Barkataki (She/They): And that's all about the… about trauma-informed roots of yoga. 487 01:01:52.520 --> 01:02:06.989 Susanna Barkataki (She/They): So we'll close with one sound of OM, inviting you to feel the earth, water, fire, air, space. Inhale, pull it together, hands come down at your heart. 488 01:02:07.190 --> 01:02:12.090 Susanna Barkataki (She/They): And we'll close with one sound of OM. Deep breath in. 489 01:02:12.350 --> 01:02:14.080 Susanna Barkataki (She/They): Full breath out. 490 01:02:15.040 --> 01:02:17.119 Susanna Barkataki (She/They): Inhale to chant. 491 01:02:29.910 --> 01:02:37.629 Susanna Barkataki (She/They): Shanti, shanti, shanti, shakti, Shakti, Shakti, peace, peace, peace, and power, power, power. 492 01:02:37.960 --> 01:02:54.089 Susanna Barkataki (She/They): Thank you so much to each of you for your presence, for your practice, and I'll see you next, I think, for our pilgrimage in Pooja. If you have any questions, please email us at 493 01:02:54.580 --> 01:02:57.990 Susanna Barkataki (She/They): Hello at Ignite Be Well, we're happy to… 494 01:02:58.140 --> 01:03:05.270 Susanna Barkataki (She/They): Support you, answer any questions, and, yeah, just so grateful. 495 01:03:06.230 --> 01:03:07.680 Susanna Barkataki (She/They): To be here with you. 496 01:03:09.430 --> 01:03:12.170 Susanna Barkataki (She/They): I'm so glad it's feeling supportive. 497 01:03:12.440 --> 01:03:13.800 Susanna Barkataki (She/They): In the tempo. 498 01:03:16.730 --> 01:03:18.789 Susanna Barkataki (She/They): Bye, y'all. Have a wonderful day.