Susanna Barkataki (She/They): I'm very excited.
Susanna Barkataki (She/They): For an opportunity, we're gonna go through, we're gonna explore some questions that came in.
Susanna Barkataki (She/They): As well as explore colonization and decolonization, and some…
Susanna Barkataki (She/They): some trauma-informed resources, right? Some tools that can support us.
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
Susanna Barkataki (She/They): I'll share, I'll invite you to… Find…
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…
Susanna Barkataki (She/They): nervous system drop in and check in. And Juliana, thank you for letting folks in.
Susanna Barkataki (She/They): So, right now, do you feel…
Susanna Barkataki (She/They): more steady? Is your breath steady? Are you present? Do you feel connected to yourself and to others?
Susanna Barkataki (She/They): Just noticing.
Susanna Barkataki (She/They): Do you feel a little bit heavy, kind of lethargic, or dull?
Susanna Barkataki (She/They): Overwhelmed, low energy, or flat.
Susanna Barkataki (She/They): Noticing…
Susanna Barkataki (She/They): Is your heart racing? Is your breath shallow? Maybe up in your chest?
Susanna Barkataki (She/They): So tension in your body, are your thoughts moving quickly?
Susanna Barkataki (She/They): Or some combination of those.
Susanna Barkataki (She/They): And… we'll make them… One… to… And 3?
Susanna Barkataki (She/They): So you can just drop in the chat.
Susanna Barkataki (She/They): Steady, present, connected… 1… More heavy, more disconnected, lower energy, flat, too.
Susanna Barkataki (She/They): Sympathetic, heart racing, shallow breath, tension, maybe racing thoughts.
Susanna Barkataki (She/They): Yeah.
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.
Susanna Barkataki (She/They): So, yeah, just checking in with where… where you are.
Susanna Barkataki (She/They): And… This is one way… To notice, right, to bring awareness to our nervous systems.
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.
Susanna Barkataki (She/They): all of it is… is welcome. It's…
Susanna Barkataki (She/They): Help, though, to be able to notice, and then know what we can do about it.
Susanna Barkataki (She/They): Yeah, intense lunar energies right now.
Susanna Barkataki (She/They): So I'm gonna just drop this in the chat, although a lot of you are…
Susanna Barkataki (She/They): Maybe I'll share it in a…
Susanna Barkataki (She/They): in a Google Doc in a moment.
Susanna Barkataki (She/They): But… this is a way of noticing, right? Am I in sympathetic activation?
Susanna Barkataki (She/They): Right? Am I more, kind of, in that fight-flight?
Susanna Barkataki (She/They): space.
Susanna Barkataki (She/They): Am I more in dorsal vagal, right? Like, is my nervous system more shut down, kind of moving into disconnection?
Susanna Barkataki (She/They): We're ventral vagal.
Susanna Barkataki (She/They): And…
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
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.
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
Susanna Barkataki (She/They): It's… they're all offered as options.
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?
Susanna Barkataki (She/They): And there is a map for this, which we'll go over later, in…
Susanna Barkataki (She/They): Vedic thought, for orienting towards our own
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…
Susanna Barkataki (She/They): the yogic texts in the Upanishads.
Susanna Barkataki (She/They): So we'll come back to that.
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
Susanna Barkataki (She/They): things that you notice, right? Activation that you notice. And, and so, let me… Share my screen.
Susanna Barkataki (She/They): And… Okay… Let's see…
Susanna Barkataki (She/They): Can you all see my screen right now?
Susanna Barkataki (She/They): Great.
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…
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
Susanna Barkataki (She/They): what we're feeling.
Susanna Barkataki (She/They): And you can see everywhere, right, everywhere we are.
Susanna Barkataki (She/They): Bringing compassion. Bringing in the yogic
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
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.
Susanna Barkataki (She/They): And so here we've got our parasympathetic nervous system. We've got some options for how we might
Susanna Barkataki (She/They): move there. But it's not that any of these things are…
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.
Susanna Barkataki (She/They): You know, as a parent, sometimes I'm like, I'm in the best state, kid comes home from school.
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.
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.
Susanna Barkataki (She/They): I'm, like, numbing, I'm going to go get something.
Susanna Barkataki (She/They): to relieve my feelings of disassociation, right? Support my feelings of dissociation.
Susanna Barkataki (She/They): And…
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.
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,
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.
Susanna Barkataki (She/They): Breathing.
Susanna Barkataki (She/They): Right, thinking before we act, just that pause.
Susanna Barkataki (She/They): Movement, meditation, talking about our feelings can be so regulating, so nourishing, so harmonizing.
Susanna Barkataki (She/They): Journaling, being vulnerable, right? All of these tools can support us in moving through those emotions.
Susanna Barkataki (She/They): Any… Questions about this?
Susanna Barkataki (She/They): before.
Susanna Barkataki (She/They): share more.
Susanna Barkataki (She/They): Yeah.
Susanna Barkataki (She/They): Any thoughts or any questions?
Monica: I found that diagram a bit confusing to follow,
Monica: Could… would you mind just, sort of.
Monica: talking it through… I feel like you began talking about the different aspects, but didn't really share how the different parts
Monica: go together, if… could… would you mind just…
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.
Susanna Barkataki (She/They): Our nervous system is made up of…
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.
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
Susanna Barkataki (She/They): here to…
Monica: Yeah. Yeah. Yeah, thank you.
Susanna Barkataki (She/They): Yeah. And then… What we started with is how we notice where we are.
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.
Susanna Barkataki (She/They): I'm feeling really kind of, like, a lot of anxiety, and so that would be… often,
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.
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…
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…
Susanna Barkataki (She/They): Of joy, right, even. Or just ease.
Susanna Barkataki (She/They): Oops. Which is what… so the other beautiful thing about yoga is it sees us as always already here.
Susanna Barkataki (She/They): And there are things that…
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.
Susanna Barkataki (She/They): So, what's important to know, though, is that
Susanna Barkataki (She/They): through… and someone asked this question, through PTSD, through trauma, right? We can kind of get stuck in… not…
Susanna Barkataki (She/They): ventral vagal. We can get stuck in dissociation, or we can get stuck in the sympathetic reaction. And…
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.
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…
Susanna Barkataki (She/They): Mmm.
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.
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.
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.
Susanna Barkataki (She/They): And… Sometimes that's our nature.
Susanna Barkataki (She/They): And sometimes it is the impact of trauma that
Susanna Barkataki (She/They): Has kind of created these patterns in our
Susanna Barkataki (She/They): Whole, mind, body, spirit, right? Brain, body, system, that can be changed with Trauma-informed practice.
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
Susanna Barkataki (She/They): for what your version of ventral vagal is.
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
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.
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.
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.
Susanna Barkataki (She/They): Me? I could not sleep.
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.
Susanna Barkataki (She/They): Different life stories.
Susanna Barkataki (She/They): Hers, right, was… Dissociation, numbing.
Susanna Barkataki (She/They): Mind Sympathetic activation.
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.
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.
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
Susanna Barkataki (She/They): Dorsal, vagal, or, or anxious person.
Susanna Barkataki (She/They): I just…
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.
Susanna Barkataki (She/They): So, part of… The power of exploring trauma-informed yoga is we're giving people opportunities.
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
Susanna Barkataki (She/They): Ease. More harmony.
Susanna Barkataki (She/They): And so, some of the practices… let me share…
Susanna Barkataki (She/They): Once we've noticed where we are, Right? Like…
Susanna Barkataki (She/They): Generally, and I'm using harmonize and regulate because
Susanna Barkataki (She/They): Harmonize is more the yogic, Ayurvedic perspective. Regulate is kind of more the Western neuroscience perspective.
Susanna Barkataki (She/They): So, some core practices…
Susanna Barkataki (She/They): that we can move into are something like Durga Pranayama, which we'll do in just a moment.
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.
Susanna Barkataki (She/They): by the Earth. Or, if you don't want to use the Earth.
Susanna Barkataki (She/They): The chair, the floor, right, the mat.
Susanna Barkataki (She/They): Rest.
Susanna Barkataki (She/They): Sleep, stillness, yoga Nidra, Shavasana.
Susanna Barkataki (She/They): Again, this may not be accessible if we're in high activation.
Susanna Barkataki (She/They): But sometimes, it's really helpful to do a guided meditation, right? A guided practice. Movement.
Susanna Barkataki (She/They): Big body movement to discharge energy, and remembering that this state will pass.
Susanna Barkataki (She/They): And so, in…
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.
Susanna Barkataki (She/They): If we want to… if we're in fight or flight, and we still aren't ready to kind of
Susanna Barkataki (She/They): down harmonize or down-regulate, and we want safe activation, we would go here, right? So just noting that.
Susanna Barkataki (She/They): But if we're ready to kind of…
Susanna Barkataki (She/They): Bring it down. Then, you can try these together. Hand on your heart, hand on your belly, big breath in.
Susanna Barkataki (She/They): Exhale, sigh out.
Susanna Barkataki (She/They): And even a chant, or a sound, like,
Susanna Barkataki (She/They): If we're in dorsal vagal… And we want safe activation, we want to kind of move through,
Susanna Barkataki (She/They): activate, then maybe we're shaking, right? We're, like, shaking our arms, shaking our legs…
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.
Susanna Barkataki (She/They): also a stronger breath. Could be a Kapalabhati, but it also could be… Just big inhale, full exhale.
Susanna Barkataki (She/They): Like that.
Susanna Barkataki (She/They): Movement, walking, dancing, stretching, right?
Susanna Barkataki (She/They): And then if we're noticing that we're in ventral vagal, we're already feeling safe or connected, then…
Susanna Barkataki (She/They): Just continuing to feel… bringing awareness to that state sustains that state.
Susanna Barkataki (She/They): So, practicing gratitude, Acknowledging it, like, oh, I feel really good right now.
Susanna Barkataki (She/They): I'm really enjoying this.
Susanna Barkataki (She/They): Checking in on our breath.
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
Susanna Barkataki (She/They): as we move into exploring some of these topics, if something… you notice, oh, I'm getting activated.
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
Susanna Barkataki (She/They): You know, all the time that we are together.
Susanna Barkataki (She/They): So there's no rush for it to…
Susanna Barkataki (She/They): make sense. It's just like, okay, here's the toolkit. Maybe we're picking one, one thing.
Susanna Barkataki (She/They): Okay, great. So… Let me share this, and then we'll drop into a little… practice.
Susanna Barkataki (She/They): Okay…
Susanna Barkataki (She/They): There we go. And Juliana, if you could…
Susanna Barkataki (She/They): Let's see… we'll put it in the syllabus.
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…
Susanna Barkataki (She/They): has the title, like the Trauma Informed Resources one-sheet, and then
Susanna Barkataki (She/They): put, you know, hyperlink the words. That'd be awesome.
Susanna Barkataki (She/They): One other logistical thing is we created a, a WhatsApp group.
Susanna Barkataki (She/They): And part of that, and apologies for you, you all who are like, I really wanted that
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…
Susanna Barkataki (She/They): is, let me see if we…
Susanna Barkataki (She/They): Oh, okay, I think we'll have to add that, too, at the top.
Susanna Barkataki (She/They): So, let me grab the link for that, and… just take me a second…
Susanna Barkataki (She/They): We're aiming to be… Really, like, supportive of…
Susanna Barkataki (She/They): Our opportunities to connect here, and then also throughout the program.
Susanna Barkataki (She/They): And… okay, what's up?
Susanna Barkataki (She/They): And I'll just… Drop it there, and then I'll show you which got…
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
Susanna Barkataki (She/They): We're… we're working to get it all organized and support you.
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.
Susanna Barkataki (She/They): So, the book list is there, the WhatsApp group is there,
Susanna Barkataki (She/They): All of the program dates, the calendar should work for everyone.
Susanna Barkataki (She/They): Portal is there, and then the trauma-informed yoga resources.
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.
Susanna Barkataki (She/They): And… let me see what happens when… do you see this?
Susanna Barkataki (She/They): I don't know.
Susanna Barkataki (She/They): If it's gonna work.
Susanna Barkataki (She/They): The -oh? Did it work?
Susanna Barkataki (She/They): So, I use WhatsApp on my phone, it looks like it's not gonna work for me on, on…
Susanna Barkataki (She/They): my computer, but… If you have any trouble joining.
Susanna Barkataki (She/They): Just ask us. You can email us at hello at…
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…
Susanna Barkataki (She/They): That in the group, we ask that you honor our community agreements, which we talked about in the last call.
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.
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.
Susanna Barkataki (She/They): So it's not really a space for, like.
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.
Susanna Barkataki (She/They): It's also not a space, I should have put this in there, but for promoting your offerings. Of course.
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.
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…
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.
Susanna Barkataki (She/They): So… oh, I'm so glad that that's feeling supportive.
Susanna Barkataki (She/They): Before we move into our practice, just any, any… Other logistical questions.
Susanna Barkataki (She/They): Okay, you can always drop them in the chat.
Susanna Barkataki (She/They): So I'll take a moment…
Susanna Barkataki (She/They): And as we explore colonization and decolonization, right, we just kind of looked at a map of the nervous system.
Susanna Barkataki (She/They): of an individual. This also happens.
Susanna Barkataki (She/They): On a community, cultural, even nation, right, or group level.
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.
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.
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.
Susanna Barkataki (She/They): But as you find yourself seated, and you'll notice this incorporates some of those resources on the sheet.
Susanna Barkataki (She/They): Find your grounding. That might be your feet on the earth.
Susanna Barkataki (She/They): Perhaps your seat on the chair…
Susanna Barkataki (She/They): Feeling the weight of your body.
Susanna Barkataki (She/They): I'm tuning into the earth element.
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.
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.
Susanna Barkataki (She/They): Connecting to the Earth element.
Susanna Barkataki (She/They): And aware, as you do, of all the other beings, the animals, the plants.
Susanna Barkataki (She/They): Everything nurtured and supported by the earth, of which you are an integral part.
Susanna Barkataki (She/They): And intimately connected to.
Susanna Barkataki (She/They): And now beginning to sway or move from earth element to water element, noticing
Susanna Barkataki (She/They): How your body wants to move. The water, the… Lymph…
Susanna Barkataki (She/They): All of the fluid in your body.
Susanna Barkataki (She/They): Connects to the water element.
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.
Susanna Barkataki (She/They): Flowing, fluid.
Susanna Barkataki (She/They): Letting your breath move in a fluid way.
Susanna Barkataki (She/They): And then moving into… A little bit of… The element of fire.
Susanna Barkataki (She/They): So, connecting to fire as it shows up…
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…
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.
Susanna Barkataki (She/They): Could be deep, full breaths.
Susanna Barkataki (She/They): maybe twists… One… fun way?
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…
Susanna Barkataki (She/They): Even if you have to fake your laugh, just…
Susanna Barkataki (She/They): If you want to just let yourself laugh, because you feel like it, write that.
Susanna Barkataki (She/They): Activates the fire element, right? Kind of a soft fire. Playful fire.
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.
Susanna Barkataki (She/They): Taking a deep breath in…
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.
Susanna Barkataki (She/They): Maybe it's at the tip of your nose.
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.
Susanna Barkataki (She/They): The breath in your body.
Susanna Barkataki (She/They): Moving from Uggni… to Vayu, the earth, or the earth Prithvi, jaw water, Agni, fire.
Susanna Barkataki (She/They): Value… Air…
Susanna Barkataki (She/They): And knowing that each of these elements is in you and all around you.
Susanna Barkataki (She/They): Air that we breathe, that we share with all the other animals.
Susanna Barkataki (She/They): Plants… The water that nourishes us.
Susanna Barkataki (She/They): The light… That gives us life.
Susanna Barkataki (She/They): And then finally, connecting to space.
Susanna Barkataki (She/They): Ether.
Susanna Barkataki (She/They): Akash. Space Element.
Susanna Barkataki (She/They): And however your body wants to feel that space, perhaps it's subtle, and it's just a gentle expansion.
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.
Susanna Barkataki (She/They): Every cell, the majority of each of all of our cells, It's… it's mostly space.
Susanna Barkataki (She/They): Space is what makes everything possible.
Susanna Barkataki (She/They): Feeling into this spaciousness.
Susanna Barkataki (She/They): This is the sponda, the contraction and expansion.
Susanna Barkataki (She/They): Described.
Susanna Barkataki (She/They): In yoga cosmology, in the metaphysics, the description of what is real. All things are expanding and contracting.
Susanna Barkataki (She/They): And so we connect… Through visualization, through felt sense.
Susanna Barkataki (She/They): To the earth.
Susanna Barkataki (She/They): Water, fire, air, space, animals, wind, Stars.
Susanna Barkataki (She/They): Knowing that we are made of exactly the same stuff as them.
Susanna Barkataki (She/They): So, regulating, harmonizing with… All that is.
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.
Susanna Barkataki (She/They): A little more relief in my body.
Susanna Barkataki (She/They): My thoughts are a little less racing.
Susanna Barkataki (She/They): A little less numb.
Susanna Barkataki (She/They): A little more connected. This is the promise of yoga.
Susanna Barkataki (She/They): as… holding… Absolute, complete unity, oneness.
Susanna Barkataki (She/They): Without erasing your individual uniqueness.
Susanna Barkataki (She/They): And it's almost a paradox, yoga, the one and the many at once.
Susanna Barkataki (She/They): This experiential knowing.
Susanna Barkataki (She/They): Is what we move towards.
Susanna Barkataki (She/They): In a yoga practice.
Susanna Barkataki (She/They): It's healing-centered, community-engaged.
Susanna Barkataki (She/They): Taking a moment to check in with your body, your breath.
Susanna Barkataki (She/They): Your mind, your heart.
Susanna Barkataki (She/They): How is it with me?
Susanna Barkataki (She/They): As you're ready… I didn't go of…
Susanna Barkataki (She/They): This inner practice, and coming into…
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.
Susanna Barkataki (She/They): Walls made of earth.
Susanna Barkataki (She/They): Water and the glue and adhesive.
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.
Susanna Barkataki (She/They): The air that carries the sound of my voice, and that allows your ears to hear.
Susanna Barkataki (She/They): In the space around us.
Susanna Barkataki (She/They): So coming back together and inviting in, in the chat or out loud, any reflections on that practice.
Susanna Barkataki (She/They): Of connecting to the elements.
Susanna Barkataki (She/They): It's one that I find to be kind of…
Susanna Barkataki (She/They): All regulating, meaning we're all harmonizing.
Susanna Barkataki (She/They): If I'm feeling…
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.
Susanna Barkataki (She/They): Yeah.
Susanna Barkataki (She/They): Joanna, I feel really harmonized.
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.
Susanna Barkataki (She/They): Right? No matter where you come from, what your background is, you know, all of those things.
Susanna Barkataki (She/They): This is yours.
Susanna Barkataki (She/They): And yoga cultivates that connection in a way that no one
Susanna Barkataki (She/They): can take it away from you, right? That idea is. And…
Susanna Barkataki (She/They): And I almost want to say it's like.
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.
Susanna Barkataki (She/They): Yeah.
Susanna Barkataki (She/They): Karen, I enjoyed feeling being nothingness when we moved into Ether. Yeah.
Susanna Barkataki (She/They): Emily, I feel much more calm and balanced. Yes.
Susanna Barkataki (She/They): Thank you.
Susanna Barkataki (She/They): For sharing, each of you, and feel free to share in the chat or journal if you would like.
Susanna Barkataki (She/They): So I'm gonna move into sharing a little bit about some of the questions that came in.
Susanna Barkataki (She/They): And then… sharing some… some… slides, I think, about colonization and decolonization.
Susanna Barkataki (She/They): So we had a question about, family trauma, ancestral trauma, and collective grief, right? And I think…
Susanna Barkataki (She/They): Touched on this a little bit.
Susanna Barkataki (She/They): But… All of these are those kinds of… cultural…
Susanna Barkataki (She/They): samskaras, right? In a yogic lens, that's a samskara, and I'll write that word in the chat.
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
Susanna Barkataki (She/They): these… Experiences that can happen to us, or to even, you know, our family members who've gone before us.
Susanna Barkataki (She/They): They imprint not just in the mind, but in the body, right? And just like that, so does healing imprint.
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.
Susanna Barkataki (She/They): So there's a really powerful, for ancestors, right, and from ancestors.
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
Susanna Barkataki (She/They): Like, a within the culture?
Susanna Barkataki (She/They): what's called an EMIC lens.
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…
Susanna Barkataki (She/They): Yoga… psychology, Really, has always…
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.
Susanna Barkataki (She/They): It's okay if it doesn't immediately, like, click.
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
Susanna Barkataki (She/They): The understanding of what is to be known.
Susanna Barkataki (She/They): And for those who come from communities of culture, right, and,
Susanna Barkataki (She/They): Many of our wisdom traditions were passed down orally.
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.
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…
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.
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.
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.
Susanna Barkataki (She/They): And so for family trauma and ancestral grief and collective grief.
Susanna Barkataki (She/They): When we're practicing breath, or movement, or meditation, or ritual, we're actually tending to those deeper layers.
Susanna Barkataki (She/They): And, excuse my little notification, we can take that as a mindfulness bell and take a breath.
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.
Susanna Barkataki (She/They): It's mine, but it's also my grandmother's, or my, you know, great-grandmother's, or…
Susanna Barkataki (She/They): You know, whoever in your… your lower, it's my communities, right?
Susanna Barkataki (She/They): And so, this… Perspective of, like.
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…
Susanna Barkataki (She/They): of… imagine, like, a ball of consciousness, right? And… and almost like,
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…
Susanna Barkataki (She/They): And so, as that seed arises, the anger, or the sadness, or the, you know, the grief.
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.
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.
Susanna Barkataki (She/They): acknowledges that seed. Oh… Grief.
Susanna Barkataki (She/They): I grieve My parents' grief. My community's grief.
Susanna Barkataki (She/They): I see you, I hold you.
Susanna Barkataki (She/They): Acknowledge you. I'm with you. Right? Self-compassion.
Susanna Barkataki (She/They): And it's beyond self as oneness, right? Compassion.
Susanna Barkataki (She/They): And then with that.
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
Susanna Barkataki (She/They): Sped up real time outside of you.
Susanna Barkataki (She/They): Because it used to be, like.
Susanna Barkataki (She/They): I'll give the example of my kiddo, right?
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…
Susanna Barkataki (She/They): Just through my conditioning, through what happened to me, was shut it down.
Susanna Barkataki (She/They): fight, right? Like, stop, or flight. I just want to get away from this reaction.
Susanna Barkataki (She/They): But I learned, okay, this is my… my nervous system is getting activated by this little being's nervous system.
Susanna Barkataki (She/They): So take a breath.
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.
Susanna Barkataki (She/They): And sometimes it takes a few minutes, 5, you know, 3, sometimes 10.
Susanna Barkataki (She/They): But guess what happens to that seed? It passes. It goes back down.
Susanna Barkataki (She/They): And then, we can get to…
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…
Susanna Barkataki (She/They): Like, where do we go from here?
Susanna Barkataki (She/They): The problem solving, the curious.
Susanna Barkataki (She/They): And so, experiment with that, as a seed emerges, and you bring compassion.
Susanna Barkataki (She/They): and care. Then what happens? Right? This is…
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
Susanna Barkataki (She/They): These seeds.
Susanna Barkataki (She/They): And when we apply awareness, And we apply compassion.
Susanna Barkataki (She/They): then it helps care for and change those things. So over time, We're more able to…
Susanna Barkataki (She/They): To help heal the… kind of…
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.
Susanna Barkataki (She/They): Let me know if you want to talk about it more.
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?
Susanna Barkataki (She/They): Love this question, and maybe folks can answer it in the chat.
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
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,
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.
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.
Susanna Barkataki (She/They): And I think it can be really led by… by the community that you're teaching, as well as
Susanna Barkataki (She/They): if it's helpful to bring yoga philosophy, right? Like, I… in, Yoga Class Curator, each…
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.
Susanna Barkataki (She/They): And so you can start with yoga philosophy and just kind of go in, go in, go in, but…
Susanna Barkataki (She/They): Applied to their lives and your… lives.
Susanna Barkataki (She/They): So the questions come to me in the office hours forum.
Susanna Barkataki (She/They): And so the first question was just, Yoga about,
Susanna Barkataki (She/They): Family trauma, ancestral trauma, and collective grief, which we're just talking about.
Susanna Barkataki (She/They): And then the next question is, like, how?
Susanna Barkataki (She/They): Can I?
Susanna Barkataki (She/They): Come up with cohesive topics.
Susanna Barkataki (She/They): And then the last question we've kind of been exploring, which is, like.
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,
Susanna Barkataki (She/They): And so, I'll drop that in the chat.
Susanna Barkataki (She/They): something I… and again, bringing in the wisdom of the… the room.
Susanna Barkataki (She/They): But one thing that I'll say is something like… I want to acknowledge…
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
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.
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…
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.
Susanna Barkataki (She/They): Right? So, because if someone isn't naming…
Susanna Barkataki (She/They): Then, if there's someone from a community that's being impacted in the space.
Susanna Barkataki (She/They): They might even feel erased, right, or not seen.
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
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.
Susanna Barkataki (She/They): But that's just one of the things.
Susanna Barkataki (She/They): And so, in our practice, right, as we're exploring.
Susanna Barkataki (She/They): How to move from, kind of, colonial or control or power over.
Susanna Barkataki (She/They): To decolonize practice, like…
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.
Susanna Barkataki (She/They): we're… Actually, by doing that, we're decolonizing yoga.
Susanna Barkataki (She/They): And it's intimately connected to… the land, because decolonization is also… it's inherently connected to
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
Susanna Barkataki (She/They): With a land acknowledgement, right, in your class.
Susanna Barkataki (She/They): And that… perhaps… Like, bringing in…
Susanna Barkataki (She/They): A ritual or a practice from the community or the people that you are connected to.
Susanna Barkataki (She/They): the land that you're on, right? Or invite people to do some work to explore that land.
Susanna Barkataki (She/They): To look into.
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.
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.
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.
Susanna Barkataki (She/They): So I want to pause there, because, and also I'll just note…
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.
Susanna Barkataki (She/They): But overall, we covered resources for
Susanna Barkataki (She/They): Harmonizing from a yogic perspective, and…
Susanna Barkataki (She/They): over the next months, we'll unpack all the whys behind, but I wanted to start with the resources.
Susanna Barkataki (She/They): And then some of your questions, and a little bit of, like, the beginning, the basis of colonization to decolonization.
Susanna Barkataki (She/They): So yeah, any questions? The Decolonizing Yoga course, are there worksheets to go alongside the videos?
Susanna Barkataki (She/They): Yeah, so a year.
Susanna Barkataki (She/They): You have access for a year, and I believe…
Susanna Barkataki (She/They): Yes. Do you have a recommended pacing? Yeah. So…
Susanna Barkataki (She/They): We recommend you start with,
Susanna Barkataki (She/They): And go, if it works for you.
Susanna Barkataki (She/They): with Embrace Yoga's Roots.
Susanna Barkataki (She/They): So, this course… yours might look a little different, just because I'm… But start with Module 1.
Susanna Barkataki (She/They): Right? And going through that.
Susanna Barkataki (She/They): And then move into Module 2.
Susanna Barkataki (She/They): And so, for Module 1,
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,
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.
Susanna Barkataki (She/They): It's not necessary. It's just there as, like, a exploration.
Susanna Barkataki (She/They): And so here, it's two short videos, and then an audio meditation.
Susanna Barkataki (She/They): And, home play and practice.
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.
Susanna Barkataki (She/They): To figure it out.
Susanna Barkataki (She/They): And…
Susanna Barkataki (She/They): And so starting there is great, you know, just… just kind of beginning with, with all of…
Susanna Barkataki (She/They): All of that, and then office hours are there.
Susanna Barkataki (She/They): Yeah, I think I'll stop there and see if there's any other questions.
Susanna Barkataki (She/They): Nice. Okay, great. Any other questions?
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.
Susanna Barkataki (She/They): So, that's probably a really good,
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…
Susanna Barkataki (She/They): Ugh, I can't actually remember where the free chapter is right now. But I actually… let me see…
Susanna Barkataki (She/They): It might be…
Susanna Barkataki (She/They): No.
Susanna Barkataki (She/They): Just give me a second, and I'll see if I can find the free chapter.
Susanna Barkataki (She/They): If anyone needs to leave, of course, please do.
Susanna Barkataki (She/They): Free chapter. Embrace Hugo's reads book. Okay, great.
Susanna Barkataki (She/They): Race sealed.
Susanna Barkataki (She/They): Because I know not everyone.
Susanna Barkataki (She/They): Can get the supplementary materials, and maybe you want something to start with, so let me just drop this.
Susanna Barkataki (She/They): Your emails are… just so you know, your email is already on our…
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…
Susanna Barkataki (She/They): So you would drop your email in, and then we'll send you a free chapter.
Susanna Barkataki (She/They): And that's all about the… about trauma-informed roots of yoga.
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.
Susanna Barkataki (She/They): And we'll close with one sound of OM. Deep breath in.
Susanna Barkataki (She/They): Full breath out.
Susanna Barkataki (She/They): Inhale to chant.
Susanna Barkataki (She/They): Shanti, shanti, shanti, shakti, Shakti, Shakti, peace, peace, peace, and power, power, power.
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
Susanna Barkataki (She/They): Hello at Ignite Be Well, we're happy to…
Susanna Barkataki (She/They): Support you, answer any questions, and, yeah, just so grateful.
Susanna Barkataki (She/They): To be here with you.
Susanna Barkataki (She/They): I'm so glad it's feeling supportive.
Susanna Barkataki (She/They): In the tempo.
Susanna Barkataki (She/They): Bye, y'all. Have a wonderful day.