PODCAST VERSION 10.8

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 SatMentioned 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.

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

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/

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.

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.

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.

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.

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.

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.

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/