PODCAST VERSION 10.8

Connection Series: Guided Meditation 1: Self-Awareness — Taking Back Your Mind

Jai Ganesha! This is a special meditation edition, and the first in a series designed for anyone at the very beginning of their healing journey. If you're an adult healing from childhood abuse, neglect, or C-PTSD, it can be hard to feel at home in your own mind. In this guided meditation, we begin the work of self-awareness: learning what your thoughts are, that the people who failed you no longer hold power over you, and that you are already a survivor with real evidence of your strength. Drawing on wisdom from the Bhagavad Gita, Goswami Kriyananda, and Osho's The Book of Secrets, this practice guides you through: Grounding breathwork with posture cues to release what you've are carrying A color visualization to breathe in what brings you joy Observing your thoughts Affirmations for self-forgiveness, worth, and taking up space A closing breath-awareness technique that focuses on the stillness between breaths, ending with So Hum ("I am") You were a child. It was not your fault. And it's time to make space for yourself again, ten minutes a day. Find a quiet place, sit comfortably, and join us. Hari Om. Note: This episode touches on childhood abuse and neglect. Meditation is a supportive practice, not a substitute for professional mental health care. If you're struggling, please reach out to a licensed therapist or a trusted support person. Music: Mikhail Vereitino from https://pixabay.com/music

Connection Series: Niyama and Self-Discipline for Trauma Healing (Part 2 of 5)

Connection Series: The Observances — Niyama and Self-Discipline for Trauma Healing (Part 2 of 5) Healing starts with learning to trust yourself again. This episode moves from Yama into Niyama, exploring Kriya Yoga's five observances — and reframes self-discipline as self-compassion for anyone recovering from gaslighting or emotional manipulation Be patient. Be aware. That is your practice. Trust yourself, and the world opens up. Healing after trauma often starts with learning to trust yourself again. In Part 2 of our 5-part Connection Series, this Kriya Yoga podcast episode moves from Yama (what to release) into Niyama (what to build) — exploring the five observances of Kriya Yoga: Saucha (purity), Santosha (contentment), Tapas (discipline), Svadhyaya (self-study), and Ishvara Pranidhana (surrender). We reframe self-discipline as self-compassion, not punishment — a core practice for anyone healing from gaslighting, emotional manipulation, or growing up managing other people's moods instead of their own feelings. If you've ever doubted your own perceptions because of a relationship or upbringing that taught you not to trust yourself, this episode unpacks where that doubt comes from and how to start clearing it. This is part of an ongoing series for anyone navigating anxiety, trauma recovery, and the disorientation of these current, chaotic times — using yoga philosophy, meditation, and spiritual discipline to become a calmer, more aware, more grounded version of yourself. Practice along: Three deep yoga breaths + the mantra Hari Om Tat Sat Mentioned this episode: The Spiritual Science of Kriya Yoga by Goswami Kriyananda New to the series? Start with Episode 10 (Part 1) and follow along through all 5 parts of the Connection Series. ⭐⭐⭐⭐⭐ Please leave a review on Podbean or Spotify and tell us what you're working on this week.

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Connection Series: Healing Trauma with Kriya Yoga (Part 1 of 5)

Connection Series: Episode 1: Healing Trauma with Kriya Yoga (Part 1 of 5) The foundation episode of our 5-part Connection Series. In turbulent times, real strength starts within. Drawing on Ram Dass, the Bhagavad Gita, and Kriya Yoga philosophy, this episode introduces self-awareness as the starting point for healing — and includes a simple daily practice to begin. In the first installment of our five part Connection series, we explore a counterintuitive truth: in turbulent times, the path to strength begins not out in the world, but within. When everything around us feels chaotic, corrupt, or out of our control, the one thing we can control is our own mind, our mindset, and the way we move through it all. This episode lays the foundation. Drawing on the wisdom of Ram Dass, the Bhagavad Gita, the Art of War, and Goswami Kriyananda's The Spiritual Science of Kriya Yoga, we look at why self-awareness is the starting point for everything and why becoming an observer of your own thoughts is the real work. You'll learn the first principles of Kriya Yoga, including the practice of abstentions (the things we choose to step away from), and why healing yourself first is what gives you the power to heal others and connect with the collective. We also sit with a bigger idea: that we are all woven into the same fabric. From Advaita Vedanta's teaching of oneness to the surprising echoes between ancient Hindu philosophy and modern physics, this episode invites you to feel your place in the interconnected web of existence—and to treat yourself, and everyone around you, with a little more grace because of it. By the end, you'll have a simple, doable practice to begin with: just a few minutes a day of breathing, stillness, and going within. This is only the beginning. Over the next four episodes, we'll keep building on this foundation—deepening the practice and exploring what it truly means to connect, with ourselves, with each other, and with something larger. Jai Shree Ganesha. Hit play, settle in, and start the journey. If it resonates, leave us a review on Podbean or Spotify and share it with someone who might need it. Links referenced: Meditation from Ram Dass, https://open.spotify.com/track/5kdXiiF8MxyLVhRjkVv9jQ?si=KmYXGTqzTq2no1j7DmwB0w&rowId=e7198dbe2fad7dc0&nd=1&dlsi=8aff5001ebbb44d1 The Spiritual Science of Kriya Yoga By Goswami Kriyananda, https://www.thriftbooks.com/w/the-spiritual-science-of-kriya-yoga_goswami-kriyananda/293639/#edition=2297722&idiq=5030633

Season 2, Episode 9: Distortion in Chaos — Cognitive Warfare and Mental Clarity

Trauma Healing & Kriya Yoga The world feels chaotic right now — and that's by design. In this episode, we break down one of the most powerful psychological warfare tactics being used against us today: distortion. From "fake news" to government gaslighting, the goal is to keep us confused, divided, and too mentally exhausted to fight back. But we are not powerless. Drawing from ancient Vedic teachings, her own healing journey from CPTSD and avoidant attachment, and insights from cognitive warfare research, Vrinda walks us through how to reclaim mental clarity and inner strength. She covers how 90% of our thoughts are repetitive and not based in fact, the connection between childhood trauma and physical illness, how to use box breathing and meditation to calm a triggered nervous system, why going within — not seeking external validation — is the path to resilience, and the mind-body-spirit connection through yoga and Upanishad philosophy. This episode also features key findings from the Institute for the Study of War's 2025 report on Russian cognitive warfare, and a recommended deep dive into attachment theory with Dr. Tracy Marks. If the chaos feels overwhelming, this episode is your reminder: your strength is inside you. And together, we rise. Please consult your doctor before making any health decisions. This podcast is for informational and empowerment purposes only. Jai Shree Ganesha. Resources: Report on understanding cognitive warfare: https://www.understandingwar.org/wp-content/uploads/2025/08/ISW20CW20Russian20Cognitive20Warfare2C20June20302C20202520PDF20FINAL_0.pdf Study on Repetitive Thoughts: https://verybigbrain.com/psychology-thinking/how-many-thoughts-do-you-have-per-day-and-do-any-of-them-really-matter/ Dr. Tracy Marks: https://youtu.be/0mHm1seHKkE?si=6UwzRFvdEM89GwNG Integrated Medicine: https://www.youtube.com/watch?v=v1QVVwdWiK4 Understanding Yoga: https://www.arhantayoga.org/blog/5-fundamental-upanishads-in-yoga-philosophy-explained Yoga as journey of the self: https://www.hoshyoga.org/what-does-yoga-is-the-journey-of-the-self-through-the-self-to-the-self-mean 7 Types of Negativity to Kill: https://www.tumblr.com/faronmckenzie Importance of Meditation: https://realitypathing.com/mastering-self-realization-through-vedanta-teachings/

Season 2, Episode 8: Men and Women — Healing the Divide

Trauma Healing & Kriya Yoga In this episode, we explore the growing political and cultural divide—and why now, more than ever, men and women must come together instead of being pulled apart. We examine how “divide and conquer” strategies, amplified by media and political movements, have fueled toxic masculinity, gender resentment, and confusion about what strength truly means. Drawing on spiritual and psychological frameworks like yin and yang, Jung’s anima and animus, and the sacred union of Shiva and Shakti, we discuss how both masculine and feminine energies live within each of us—and must be balanced for true wholeness. This conversation challenges the shadow side of both energies while redefining the “divine masculine” as presence, accountability, and courage—and the feminine as intuition, creativity, and emotional wisdom. We close with a grounding spiritual practice to help you stay centered, clear, and empowered during uncertain times. Now is not the time for division. It’s time for integration—and unity.

Season 2, Episode 7: Self-Care as Resistance

Trauma Healing & Kriya Yoga In this timely episode of Podcast 10.8, we explore why self-care is not a luxury — it’s a necessity during political unrest. As fear, misinformation, and burnout are used to weaken communities, staying mentally grounded is essential to resisting injustice. We talk about civic duty, activism, media boundaries, and the long-term political agenda that profits from exhaustion and disconnection. This episode is both a call to action and a reminder that healing yourself strengthens the fight for justice. You’ll also be guided through a 5-minute breathing and relaxation practice (Savasana) to calm anxiety, regulate your nervous system, and restore clarity during overwhelming times. If you’re feeling tired, angry, or overwhelmed — this episode is for you. Rest, reset, and stay strong.

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Season 2, Episode 6: Poverty, Class, and Generational Trauma in America

Trauma Healing & Kriya Yoga In Season 2, Episode 5, Poor in America, we examine how poverty, political corruption, and trauma intersect in America today. We discuss how economic injustice functions much like an abusive system designed to control and exhaust people rather than help us prosper as a nation. Today, we see rising inequality, propaganda, and the erosion of democracy is a form of national abuse, generational trauma, and nervous system dysregulation. Drawing on data about poverty, wages, and social safety nets, we discuss how today’s crisis is built on a class war and a cultural divide. People are waking up personally and seeking justice for a better world. This regime is using constant chaos and fear to numb the public. But we must stay informed without becoming retraumatized. We end each episode with ancient wisdom, leadership philosophy, and grounding practices—specifically root chakra work—as tools to reclaim personal stability, dignity, and collective power. But we are better than they are. That is clear. They are the ones hurting people. And if you notice, most non-whites in America are working hard and, although treated horribly, have never asked to jail people because of their race or because they’re different or to create concentration camps or to create a police state, oh, and also to withhold women’s healthcare from women!! The corruption has overgrown to the point of ridiculousness. We are, in many ways, a parody of the countries we have judged for the past few hundred years. The good news is that we are no longer victims. We have been through it and done that. We all know when the murder called Renee Good an FB after he shot her in the face. For many of us - we recognized that darkness in our abusers. This man is terrifying, but sadly many victims may have recognize what would happen when a male ego is put in check. And this is about Americans and our constitution. This is about our democracy and this is about freedom. No longer can they divide and conquer. We should not give up our own personal civil rights or freedom. This man wants to detain the world! We are the richest country in the world right? The truth is that most Americans don’t have much. The numbers are staggering. This is from CAP or the Center for American Progress. Keep in mind we have over 330 million people 43.7 M people poverty - $32k with a family of 4 without a mortgage 10.4 M children under age 18 fall below the poverty threshold in 2024 So are there gender differences? Who fell below the poverty threshold in 2024? 23.1 M women, 20.5 M men Now the Center on Budget and Policy Priorities says it is going to get worse. In an article published in the summer this year by the Atlantic “Why Poor American Kids Are So Likely to Become Poor Adults” and they referenced a study by Nature Human Behavior they basically said: “The stickiness of poverty in the U.S. challenges the self-image of a country that prides itself on upward mobility. “Most scholars on the issue tend, logically enough, to focus on conditions during childhood, including the role of government income transfers in promoting children’s development. These studies have yielded important insights, but they overlook one major reason why poverty in the U.S. is so much stickier than in peer countries: Americans born into poverty receive far less government support during their adulthood.” https://www.theatlantic.com/ideas/archive/2025/01/american-poverty-childhood-adulthood/681234/ But that is not enough for the rich. They use immigrant labor and have found a way to make money from for-profit prisons. It’s not ok. They have been deliberately riding on the backs of Americans. This is a class war, America. Ask any single mother. Everybody wants the same thing. We can’t let divide and conquer win. We can have a better quality of life. We can do better for our kids and other generations. And you have this millionaire that’s sitting there, and he’s basically trying to tell us who we are by dividing us as he steals from the taxpayers’ money.

Season 2, Episode 5: The Kids Are Watching  — Parenting Through Collective Stress

Trauma Healing & Kriya Yoga Global events and personal stress are taking a toll on parents everywhere—and our kids are feeling it. In this episode, we talk honestly about how collective stress and unresolved trauma impact the way we parent. Learn how to balance healing your own nervous system while still showing up as a calm, supportive presence for your children. We share practical insights and end with a grounding pranayama breathing exercise to help you regulate and reset. Stay strong, stay aware, and bring back justice.

Season 2, Episode 4: Ground Yourself

Trauma Healing & Kriya Yoga Chaos is everywhere right now. This episode offers a calming pranayama breathing practice and practical guidance for staying spiritually resilient and mentally strong during an especially difficult chapter in America. There is so much chaos. It’s a call to become both spiritually resilient and boldly vocal about justice—because healing ourselves will help us restore our great democracy. This episode offers inspiration and guidance to start the healing process during an especially difficult moment in America. We discuss how current events are affecting our mental and emotional well-being, and share practical ways to strengthen both mental and spiritual resilience.

Season 2, Episode 3.5: Who We Are — A Note to Listeners

Trauma Healing & Kriya Yoga A reflection on the show's purpose: America carries deep collective and generational trauma, but healing yourself is where real change begins. A reminder that strength isn't about enduring — it's about rising. America is experiencing a deep collective trauma—pain passed down through generations. While we may not control the chaos around us, we can take charge of our healing. Strength isn’t just about enduring; it’s about rising. When we lift ourselves up, we lift the world with us. Through ancient wisdom and proven healing techniques, we will walk this journey together. It’s time to rise. I’ll see you there.

Season 2, Episode 3: Collective Election Trauma |

Trauma Healing & Kriya Yoga We need to collect, gather and build our own coalition to fight these criminals and mob bosses that have taken over our democracy. I will discuss their strategy and next steps. Processing political trauma collectively rather than alone. This episode covers strategies for building community and resilience during turbulent times, plus a grounding pranayama breathing technique to close the episode. Also, at the end of the podcast, I share a breathing technique that will help us get stronger through this! If you’re interested in this, especially during this traumatic time, stay tuned till the end. I plan to include those at the end of each podcast episode - which I highly encourage you to consider. Sources https://www.sciencedirect.com/science/article/pii/S0975947623001948 https://theyogainstitute.org/pranayama-puraka-prolonged-inhalation https://knowablemagazine.org/content/article/mind/2022/vital-crosstalk-between-breath-brain https://www.rishikulyogshalarishikesh.com/blog/breathing-made-simple-understanding-the-three-key-steps-of-pranayama/

Season 2, Episode 2: Why Do Men Hate Women?

Trauma Healing & Kriya Yoga A frank conversation about the rise of the manosphere, domestic violence statistics, and the impossible expectations placed on women — from body autonomy to caregiving to the workplace, often without support. Just look at the stats - women are struggling every day in their homes with domestic violence, trying to work and raise their children often alone, and dealing with impossible expectations of us. Yes, we will tell you what to do to your body but boy we won’t help you when the child is here. Interested in sharing your perspective and wisdom? Send us an email at podcastversion10.8@gmail.com Resources https://www.forbes.com/sites/traversmark/2024/07/04/why-men-enter-and-exit-the-manosphere-by-a-psychologist/ https://firstcheck.in/fact-check-is-there-any-truth-to-elon-musks-claims-on-birth-control/ https://www.thecut.com/article/who-is-gisele-pelicot-french-rape-case-explained.html https://journal.shabda.co/2024/10/17/vedic-shaktism-vs-western-feminism/

Season 2, Episode 1: Election 2024 — Who Are We Now?

Trauma Healing & Kriya Yoga In the aftermath of the 2024 election, this episode asks a bigger question: who are you in times of adversity? A call for women to stand up with decency and strength, plus trauma-healing homework and chakra-based tools for processing collective stress. The real question is - who are you in times of adversity? Who are you during this time of need for our nation? Will women stand up and bring sense back to the world? Homework to help you heal from trauma: We all eat lies when our hearts are hungry https://www.instagram.com/p/C8NcZI7S2Ci/?igsh=MTc4MmM1YmI2Ng== This is an amazing tool to understand your psychology https://www.instagram.com/reel/DBjz_RZCvuX/?igsh=MzRlODBiNWFlZA%3D%3D Solar plexus pain can often be linked to emotions such as anger, frustration, and anxiety. These feelings can create a physical response in the body, manifesting as discomfort or pain in the stomach area. Working through these emotions with practices like meditation, journaling, or therapy can help reduce this pain. (Source: https://www.centreofexcellence.com/understanding-and-healing-the-solar-plexus-chakra/#:~:text=Solar%20plexus%20pain%20can%20often,can%20help%20reduce%20this%20pain An imbalance or blockage in the Manipūra Chakra paralyses and destroys our energy and triggers diverse physical and psychic problems. If we are unable to think clearly, to express our thoughts and feelings, or if our mind is foggy there is often a disturbance in the Manipūra Chakra. Numerous complaints such as Diabetes, skin diseases, cardio-vascular diseases, Gout, Arthritis, rheumatic diseases, many types of migraines, allergies and many more can trace their origin back to a lack of energy within the Manipūra Chakra and a badly functioning digestive system. (Source: https://www.chakras.net/energy-centers/manipura/exercises)

Season 1, Episode 9 (Finale): Facing Our Dark Side

Trauma Healing & Kriya Yoga Healing isn't linear, and no one is "done." This season finale explores the darker parts of ourselves shaped by childhood trauma and PTSD — and how understanding that darkness, rather than denying it, helps us build healthier relationships. We share the masculine perspective about trauma and healing. We all have the dark wolf and the white wolf inside of us. We need to feed the white wolf and really look at the dark wolf - the key is to understand how it impacts our relationships and learning how to balance the light with the dark. Sources: https://en.wikipedia.org/wiki/Rakshasa http://ijasos.ocerintjournals.org/en/download/article-file/89501#:~:text=The%20environment%20in%20which%20these,and%20asuras%20(ungodly%20creatures http://www.whitewolfpack.com/2015/07/22-quotes-or-proverbs-by-native.html https://www.conspireforchange.org/the-wolf-i-feed/ https://wvutoday.wvu.edu/stories/2018/10/23/is-every-neuron-a-unique-snowflake-wvu-biology-student-studies-organizing-principles-of-neuron-diversity#:~:text=%E2%80%9CWe're%20also%20beginning%20to,a%20different%20set%20of%20tools

Season 1, Episode 8: Unconditional Love After PTSD

Trauma Healing & Kriya Yoga What does real love look like after trauma? This episode explores reframing relationships with family who caused harm, honoring ancestors (Pitru Paksha) even through generational pain, and why unconditional self-love is the foundation of healing. Change your thoughts and your view on self love. How do we reframe our ancestors (when our family may have hurt us)? What is real love? After all that, where does self love fit in? Sources: https://www.herzindagi.com/society-culture/lord-krishna-quotes-for-guidance-in-love-life-from-radha-krishna-article-277125 https://kbnsarma.wordpress.com/2017/03/18/pitru-kaaryas-significance-the-worship-of-the-departed-ancestors/ https://medium.com/@curtmercadante/what-is-the-meaning-of-as-above-so-below-d69e2adc41e6 https://zburres.medium.com/the-meaning-of-as-above-so-below-8555dbe4b71c https://www.learnreligions.com/as-above-so-below-occult-phrase-origin-4589922 https://www.psychologytoday.com/us/blog/the-emotional-toolkit/202407/the-science-of-emotions-questions-raised-by-inside-out-2 https://time.com/6987825/inside-out-2-neuroscience/

Season 1, Episode 7: Mindset, Emotion, and Shadow Work

Trauma Healing & Kriya Yoga Constant anxiety and anger are often signs of unprocessed trauma, not personal failure. This episode introduces shadow work, explains how low-energy thinking shows up in the body, and shares a new meditation technique for emotional regulation.. And of course we talk about ancient wisdom and share a new meditation technique. Call for Co-Hosts We are looking for more women in the collective that can join me in this discussion around personal empowerment after trauma. If you are available to share your advice, we want to hear it. Please message me if you are interested. I promise that as I grow, so will you. Jai Ganesha.

Season 1, Episode 6: Turning Pain Into Change

Trauma Healing & Kriya Yoga We are creators, not victims. This episode explores how mastering your mind and emotions — with strong boundaries — is the first step to breaking cycles of abuse and generational pain, for yourself and for future generations. Generational pain must stop somewhere. Let it start with you. We can lift ourselves up. The stronger we are, the stronger the world will be.

Season 1, Episode 5: Self-Sabotage and Grounding After Trauma

Trauma Healing & Kriya Yoga Trauma is complex — especially for women and women of color navigating layered expectations. This episode unpacks self-sabotage patterns and offers grounding techniques to help you reclaim your sense of safety and self. Get your life back using grounding techniques. Sources: Selfcare for Black Women (Amazon Kindle) https://www.nsvrc.org/statistics https://www.news18.com/news/india/marital-rape-is-not-a-crime-in-32-countries-one-of-them-is-india-4130363.html https://www.tiktok.com/t/ZP81qFsUs/ https://www.tiktok.com/t/ZP81qJWBT https://www.tiktok.com/t/ZP81VvTQm/ https://www.tiktok.com/t/ZP81VnPgY/ https://www.hinduwebsite.com/hinduism/essays/rape-and-sexual-violence-in-hinduism.asp https://www.gersonayurveda.com/giam-blog/2019/8/12/the-vedic-technique-of-elminating-negative-thoughts-by-scott-gerson-md-mphil-ayu-fiim-phd-ayu Serpent Rising (Amazon Kindle) https://www.intuitivegiraffe.com/single-post/2016/10/25/introduction-to-your-chakras

Season 1, Episode 4: Mothering Ourselves

Trauma Healing & Kriya Yoga The voice of your abuser doesn't get to live rent-free in your head anymore. This episode explores re-parenting yourself after trauma, cultivating self-compassion, and reclaiming your own mind as the first step to healing. We also discuss the USA election and the recent news of torture, abuse and murder of women in India. Sources: Insight timer is free (I am not a paid sponsor) : https://insig.ht/xbxX1zKiVhb Call for Co-Hosts I am looking for more women in the collective that can join me in this discussion around personal empowerment after trauma. If you are available to share your advice, we want to hear it. Please message me if you are interested. I do promise that as I grow, so will you. Jai Ganesha.

Season 1, Episode 3: Clean Your House — Releasing Toxic People

Trauma Healing & Kriya Yoga Clean Your House — Releasing Toxic People Own the mess. Audit your life. This episode covers why removing unsupportive people is essential to healing, plus root chakra balancing and how your Vedic Astrology natal chart can reveal patterns from an abusive upbringing. Call for Co-Hosts and Speakers I am looking for more women in the collective that can join me in this discussion around personal empowerment after trauma. If you are available to share your advice, we want to hear it. Please message me if you are interested. I do promise that as I grow, so will you. Sources: Astrological Indications & Analysis Of a Bad Abusive Father by Addittya Tamhankar : https://youtu.be/WkXutlGfv4I?si=hzlDGTFrVtBFSsFz Root (Muladhara) Chakra: Complete guide: https://www.arhantayoga.org/blog/all-you-need-to-know-about-muladhara-chakra-root-chakra/# Priyanka Chopra on confidence: https://www.instagram.com/reel/C-VX6TbSzYh/?igsh=MzRlODBiNWFlZA== Trauma Rewired Podcast on Rest and Recovery: https://open.spotify.com/episode/6zlTb60F81Dj4HOoqN1zOo?si=jAX6rumxRkS5lYlsOmaEog&t=770 The connection between abuse, PTSD and chronic pain: https://www.healio.com/news/rheumatology/20240522/it-clearly-can-make-it-worse-the-connection-between-abuse-ptsd-and-chronic-pain#:~:text=12%20min%20read-,'It%20clearly%20can%20make%20it%20worse'%3A%20The%20connection%20between,abuse%2C%20PTSD%20and%20chronic%20pain&text=A%20considerable%20proportion%20of%20rheumatology,component%20to%20their%20physical%20pain Integrating asana, pranayama and meditation – a lifetime yoga practice: https://www.ekhartyoga.com/articles/practice/integrating-asana-pranayama-and-meditation-a-lifetime-yoga-practice 7 Science-Backed Benefits of Pranayama: https://www.healthline.com/health/pranayama-benefits Abusive parents, an astrological analysis: https://psychologicallyastrology.com/2019/10/28/abusive-parents-an-astrological-analysis/comment-page-1/