some personality characteristics of vata energy and that's the energy that governs fall are creative, flexible, as in like within the muscles and within like movable joints, but also as in like mentally, like you can figure out other paths and solutions, but in excess tends toward worry, fear and anxiety. And what are, let's draw connection here, what are the characteristics of white supremacy culture that we talked about earlier rooted in fear, fear of not being enough of being too much of being who we are of not being accepted or being ridiculed or worse being harmed? Right? We hold those fears because of white supremacy culture. And for so many of us, myself included, we are constantly in our heads, wondering should I do this? Should I not do this will what will people think of me, and this has everything to do with everything, nothing is off the table, not work decisions. It has to do with home decisions, eating drinking, working, leisure, rest, fucking everything, it has to do with everything. And you know, whose whose fears who the besties are of fear, fears, besties or guilt and shame. Now, friend, I know the world is really fucked up. And in some instances, we are not doing ourselves any favors, and perhaps are allowing some of this fuckery to own real estate in our head and heart. And the truth is, we are causing, or at least not smoothing some of our inner turmoil to be led to turmoil. Sometimes we're feeding it. So if you're feeling attacked, or called out right now, remember, this is not my intention, right? But my mission is to disrupt and dismantle all the fuckery going on. So I have to shed light on this hard stuff and name the shit that might be uncomfortable. The work here is in being in this discomfort of getting curious about it, understanding it and figuring out where your work lives lies in moving through it. Right. So how do we start to smooth things out is the question. I always find myself coming to this question this answer first. And that's therapy, right? And then not just the therapy, but in the days in between sessions being in the constant state of handling your shit, remembering that there are many ways to do this. We've been discussing daily rhythm, daily practices all year, right? That's all helping you. And then the next step is to be supremely aware of yourself in the moment of how you're feeling and behaving. Western culture calls this mindfulness and hand in hand with that supreme awareness of how you're feeling and behaving in the moment, is also being aware of what you need. And the next step, and this is where things can get really uncomfortable is meeting yourself in the moment of what you need. This could be more of the same of what's occurring or less, or maybe something else altogether. Also, by meeting your biological needs in the moment using the bathroom, having a snack, taking a break, having physical contact with someone or an animal, baby, and also not bypassing yourself or gaslighting yourself based on what's coming up. And yes, of course, the reality is we're not always going to be able to meet our needs in the moment, right? Like, you know, you might say, Well, fuck, like a million dollars would solve a lot of my problems or like racism ending or, you know, trans folks being safe and cared for in this country. Yeah, it's not going to happen right now. It should. But it's not it's not right. But that doesn't mean that we shouldn't still take care of ourselves. And it doesn't mean because honestly, friends, the more we take care of ourselves, in spite of this fuckery then for me, the less power it has, and the more power I have, and the more power I have moving forward to fuck Shut up. Right? And so the idea here is even if it's like these big as things that you're like, Fuck, this is what the change I need. Then the question still is, how can you meet your visceral need, as in your deep inward feeling rather than like your intellect telling you Oh, well, I should be doing this or I should be doing that. But what do you need right now? And how can you meet yourself in the moment with something so small, that might you might make you feel more safe, or held or cared for or whatever else it is that you need? Because the reality is we cannot end racism or the attack on trans folks, as dysregulated turbulent and in turmoil messes, we just can't. And friend, you're not going to end burnout or have better boundaries. If you're in a constant or often state, like you're often in a state of dysregulation, turmoil or turbulence. That's a fact. So friend, I have a few offerings today, to support you, in your journey to smooth out the turbulence to soften turmoil to ease dysregulation. Now in the last two episodes, I offered the practices kind of going from if you've had like, low bandwidth and capacity, so like to high and today, I don't really have them ordered that way. But I still encourage you to choose based on that kind of manner. So the first offering is a process for moving through the day with mindful awareness. And this is to, to check in with yourself, how am I feeling? What's going on what's present? And identify when you're feeling unbalanced. What's happening? Ask yourself, why what's the root? Because this is really important, right? We, I feel like in Western culture, we're very reactive people, right? We're reactive beings. up this is the this is happening. So I need to do this right? Rather than getting curious about like, why like what's going on? We don't because we don't have time for it. Right? And we're not always taught to do it. So you got to ask yourself, like, what's, what's the root of what's going on? Is it inner protection? Is it fear? Is it old narratives false truths? Is it the system weighing you down? And what additional support do you need? The second practice, right? And not only I have lovely, before I move on to the second practice, when you ask yourself, what additional support do you need, then doing something, right, do something that will meet yourself there something very small. Now, the next practice is to pinpoint supportive coping mechanisms that you'll have at the ready for regulation. So this is like shit hits the fan, or it's about go in that direction. And consider practices based on your energy like the energy that you are feeling. What are you going to do if you're feeling anxious or frantic? That's when vata energy is in excess? What are you going to do when Pitta energy is in excess? And you're feeling anger and frustration? A need to be control in control or like achieving at all costs? How do you soften all that. And then practices for when Kapha energy is big and you want to uplift stagnation or, or feeling really sad or, you know, softening overwhelm. When you are feeling like big time energy in either one of those places, how will you meet yourself in the moment to offer some support. Now, the third practice is pranayama. This is one of yoga philosophy, one of yoga philosophies, eight limbs, and I encourage you to develop a breathing practice. And if you already have a breathing, practice deepening your relationship with it, right prana is translating to breath of life of vitality, wind, energy or strength. I Yama is length. And so pranayama when you put the two words together, it's like an extension of breath, and it's control. And this has control over the entire function of breathing. And also pranayama also refers to your soul, like the vitality of your soul, the strength of your short soul, the energy of your soul, rather than just the body. But a regular breathing practice helps us to do a lot of things right. It can help you to deal with respiratory diseases, strengthen the respiratory system, deal with stomach and digestive issues, cope with mental illness, manage and deal with issues that stem from stress, we help to soothe our nervous system, also, you know, can help us to just bring our focus to ourselves in a way from thoughts and emotions that just feel like they're overwhelming and too much. So the question I have for you is how can you come to your breath to offer the to help foster the stability we talked about last episode, and maybe ease turbulence and turmoil and dysregulation.