Peta Thompson Wellness

🧘‍♀️ Join Us for a Deep Stretch + Release Workshop! 🧘‍♂️

We’re excited to have Peta Thompson, one of our amazing members at Frontier Athletics and an Experienced Registered Yoga Teacher (E-RYT 200), lead a rejuvenating mobility workshop! This workshop is specifically designed for those who work out and want to improve flexibility, release tension, and feel their best! 💪✨

Expect a combination of deep stretching and fascia release techniques using massage balls and dowels to target those tight spots after your intense workouts. It’s the perfect way to boost your recovery and enhance your overall well-being! 🧘‍♂️🎯

🗓 When?
Date: October 11th, 2024
Time: 5:30 PM - 7:00 PM

📍 Where?
Frontier Athletics
920 Simpson Rd

💵 Price?
$25 + GST

Only 12 spots available—make sure to reserve your place!
Email us at: [email protected] to register.

You don’t want to miss out on this opportunity to give your body the recovery and release it deserves! 🌿🧘‍♀️

Guiding others in meditation and Pranayama is both an art and a science. It requires a deep understanding of these practices, as well as the ability to create a safe and supportive environment for your students. As a guide, you must be able to:

-Understand the needs of your students: Recognize where they are in their practice and offer appropriate guidance.

-Create a calm and welcoming environment: Whether in person or online, the space you hold is essential for deepening the practice.

-Communicate clearly and compassionately: Effective communication helps students connect with the practice on a deeper level.

-Adapt the practice as needed: Every student is unique, and being able to modify or adjust the practice to suit individual needs is crucial.

-Through proper training and experience, you can learn to guide your students towards greater awareness, relaxation, and transformation.

Are you ready to become a confident guide in Meditation and Pranayama? My upcoming training will equip you with the tools and techniques to lead with clarity and compassion.

:: YACEP (Yoga Alliance Continuing Education Provider) 20 hour Pranayama + Meditation + Subtle Anatomy Training in Nelson BC, this October ::

Join us, learn more - link in bio!

I'm excited to announce, starting tomorrow I'll be offering a new class at Nelson School of Yoga, directly after Flow to Slow.

"Stretch to Meditate" a class designed to prepare the body and mind for meditation. We begin with gentle movement to release tension and open the body, followed by pranayama to clear our energy body before moving into a guided meditation, exploring a different technique each week. Whether you're new to meditation or looking to deepen your practice, this class offers a holistic approach to stillness and inner peace.

In the subtle anatomy of yoga, Nadis are the channels through which Prana (life force) flows. There are said to be 72,000 Nadis within the body, but three are considered the most significant:

- Ida Nadi (Left channel) - Associated with the moon, Ida represents the cooling, calming energy and governs the left side of the body.

- Pingala Nadi (Right channel) - Associated with the sun, Pingala represents the warming, stimulating energy and governs the right side of the body.

- Sushumna Nadi (Central channel) - The most important Nadi, Sushumna runs along the spine and represents the path of spiritual awakening.

When Ida and Pingala are balanced, Prana can flow freely through Sushumna, leading to higher states of consciousness.

Balancing these Nadis is essential for maintaining overall well-being, both physically and spiritually.

Interested in exploring the Nadis and their role in your energy system? My upcoming Yoga Alliance certified 20hr Pranayama + Meditation + Subtle Anatomy training will be held in Nelson BC in October. Secure your spot—link in bio!

The Chakras are the 7 main energy centres along the spine, each corresponding to different aspects of our physical, emotional, and spiritual wellbeing. When these energy centres are balanced, we experience health, vitality, and a sense of inner harmony. However, when they're blocked or imbalanced, it can lead to physical ailments, emotional disturbances, or spiritual stagnation:

Muladhara (Root Chakra): Our sense of security and grounding.

Svadhisthana (Sacral Chakra): Creativity, pleasure, and emotional expression.

Manipura (Solar Plexus Chakra): Relates to personal power, confidence, and willpower.

Anahata (Heart Chakra): Love, compassion, and connection.

Vishuddha (Throat Chakra): Communication, truth, and self-expression.

Ajna (Third Eye Chakra): Intuition, insight, and mental clarity.

Sahasrara (Crown Chakra): Represents spiritual connection and enlightenment.

Balancing the Chakras involves working with Pranayama, meditation, and specific yoga poses to harmonize these energy centres.

Ready to explore the Chakra system and its impact on your practice (on and off the mat)?

Join my 20 hr training :: Pranayama + Meditation + Subtle Anatomy ::
YACEP Continuing Education
Nelson BC
October 4 - 6

Link in bio!

Pranayama, often referred to as the "control of life force," is a fundamental aspect of yoga that involves the regulation of breath. Breathing techniques to regulate the life force within you. Explore the connection between breath and consciousness, harnessing the power of breath to enhance your wellbeing.

The word Pranayama is derived from two Sanskrit words: "Prana" (life force or energy) and "Yama" (control).

By mastering Pranayama techniques, we can influence the flow of energy within our bodies, leading to improved physical, mental and spiritual health.

Each technique comes with its unique benefits:

Nadi Shodhana (Alternate Nostril Breathing): Balances the nadis (energy channels) and the right/left hemispheres of the brain.

Ujjayi (Victorious Breath) Creates a meditative focus, calming the mind while maintaining a steady energy flow.

Pranayama is not just about breath and mind control; it's about connecting with the deeper layers of consciousness.

Ready to unlock the power of Pranayama?

My upcoming (Yoga Alliance Certified) 20hr Pranayama + Meditation + Subtle Anatomy training will guide you through these incredible techniques, helping you harness the breath for physical, mental, and spiritual growth.

Register today—link in bio!

The Vayus are the five vital airs or winds that govern different functions in the body and mind. Understanding the Vayus helps us harness their power to improve physical health, enhance mental clarity, and deepen our spiritual practice:

Prana Vayu: Located in the heart and lungs, governs the intake of energy, such as breath and sensory impressions.

Apana Vayu: Situated in the lower abdomen, governs elimination, grounding, and stability.

Samana Vayu: Found in the navel region, controls digestion.

Udana Vayu: Located in the throat, governs speech, growth, and self-expression.

Vyana Vayu: Pervading the entire body, oversees circulation, coordination, and the distribution of energy.

By working with the Vayus, we can enhance our Pranayama practice, balance our energy, and promote overall well-being.

Want to learn how to guide the vital airs for a more balanced and energized life?

My Yoga Alliance Certified 20 hr Pranayama + Meditation + Subtle Anatomy training will cover the Vayus, providing you with practical tools for your practice.

Register now—link in bio!

𖤓 ☽ Yoga is much more than a physical practice—it's a holistic lifestyle that guides us toward spiritual liberation. The Eight Limbs of Yoga, written centuries ago by the great Sage, Patanjali in the Yoga Sutras, offer a path to inner peace and self-realization.

⤑ Yama – Ethical Principles

⤑ Niyama – Personal Observances

⤑ Asana – Physical Postures

⤑ Pranayama – Breath & Life Force Control

⤑ Pratyahara – Sense Withdrawal

⤑ Dharana – Focused Concentration

⤑ Dhyana – Meditative Absorption

⤑ Samadhi – Blissful Enlightenment

Join my Pranayama + Meditation + Subtle Anatomy 20 hour training to explore these teachings in-depth.

Link in bio!

Photo

The Koshas are the five layers, or sheaths of the subtle body that encase our true self, from the physical body to the most subtle spiritual essence. Understanding these layers allows us to work holistically, addressing every aspect of our being in our yoga practice:

Annamaya Kosha (Physical Body): The outermost layer, representing the physical body and its needs.

Pranamaya Kosha (Energy Body): The layer of Prana, or life force, which energizes the physical body.

Manomaya Kosha (Mental Body): The layer of thoughts and emotions, influencing our mental state.

Vijnanamaya Kosha (Wisdom Body): The layer of intuition and inner wisdom, guiding our decision-making.

Anandamaya Kosha (Bliss Body): The innermost layer, representing our connection to divine joy and spiritual fulfillment.

Each Kosha must be nurtured and balanced for us to experience true health, happiness, and spiritual growth.

Curious about the layers of the self and how they influence your practice (on and off the mat)?

My upcoming Yoga Alliance 20 hr Pranayama.+ Meditation + Subtle Anatomy training will guide you through the Koshas, offering insights into how to align all aspects of your being.

Sign up today—link in bio!

New Self Love Meditation on my Online Yoga + Meditation Shala - Breathe, Move Embody.

From my heart to yours.

New Pranayama Practice on my Online Yoga + Meditation Shala - Breathe, Move Embody.
From my heart to yours.

New Morning Flow Practice on my Online Yoga + Meditation Shala - Breathe, Move Embody.
From my heart to yours.

🌿 Tune in to the Wisdom of Your Body 🌿

"When you don't know how to say no, your body will say it for you" - Gabor Mate.

In the hustle and bustle of life, it's easy to overlook the subtle cues our body sends us. But these signals are essential for our well-being and growth. 🌱✨

🚦 Understanding the Unspoken 'No'

Our body's instinctual "no" often gets drowned out by the noise of daily life. But ignoring it comes at a cost, manifesting as tension, shallow breathing, and defensive armouring in the body. I invite you to tune in to the felt sense of your body, cultivating awareness through somatic practices. 🧘‍♂️

Remember, every "yes" is a "no" to something else. Take time to slow down, breathe, and move through your day with grace. 🍃🌺

🛑 Setting boundaries isn't always easy, but it's crucial for self-preservation. Before we set external boundaries, we need to become more familiar with our internal boundaries, while honouring our need for healthy connections.

🌿Ready to dive deeper? Join my online, on-demand, self-paced course Liberate Your Life: Break Patterns, Find Freedom.

🔗 Click the link below to sign up today! 🧘‍♀️🧘‍♂️
https://peta-thompson-s-school.teachable.com/p/break_patterns_find_freedom


🌱

New Embodiment Meditation Practice on my Online Yoga + Meditation Shala - Breathe, Move Embody.

From my heart to yours.

“The things we think we want are often substitutes for what we really want, and the pleasures we seek are less than the joy that they distract us from.” - Charles Eisenstein

Cravings and aversions keep us trapped in cycles of suffering, from unhealthy habits to avoiding discomfort. But why do we cling to these patterns despite their negative impact?

Breaking free from habitual patterns requires a holistic approach that weaves ancient wisdom with modern insights. Understanding the root causes and cultivating present, mindful awareness, can enhance our ability to choose our response through a compassionate lens.

I'm a person who has struggled with harmful habits inhibiting my ability to make conscious decisions throughout my life. From sugar, to alcohol, to technology and more. Gabor Mate's Compassionate Inquiry modality has been an incredible tool in my transformation, using somatic awareness and compassion as pillars to break free from habitual patterns.

Let's connect to work together in a 1:1 setting (in-person or online)
OR
Join my online, on-demand, self-paced course Liberate Your Life: Break Patterns, Find Freedom and learn in your own time.

🔗 Click the link below to sign up today! 🧘‍♀️🧘‍♂️
https://peta-thompson-s-school.teachable.com/p/break_patterns_find_freedom

Do you find yourself getting stuck in a story? A narrative that is affecting the way you interact with others? Every action has an equal and opposite reaction. When we expand our window of tolerance, build response flexibility, we are more equipped to choose our reaction and ultimately, the consequence of our action.

🧘‍♂️ By understanding the layers of our coping mechanisms, adaptations and superego, we can break free from old patterns and create new ones.

🎭 Facts, Feelings, and Perceptions: Learn to distinguish between what's factual, what you feel, and the stories you tell yourself. It's a game-changer in understanding your reactions and reclaiming control.

🔄 Core Beliefs: By shining a light on these deep-seated beliefs, we can rewrite our narratives and meet ourselves with compassion and understanding.

🛡️ Coping Mechanisms: Meet your inner warrior, protector, or people pleaser. These fragmented parts of our psyche are here to shield us, until we are ready to integrate them.

⚖️ Consequences: Let's approach our behaviours with curiosity and compassion. By understanding our motivations, we pave create a sense of safety for ourselves to re-pattern.

Ready to liberate your life? 🌟 Join me on the journey to break patterns and find freedom with my online course, "Liberate Your Life." 🌟 It's self-paced, affordable, and packed with transformative insights.

🔗 Click the link below to sign up today! 🧘‍♀️🧘‍♂️
https://peta-thompson-s-school.teachable.com/p/break_patterns_find_freedom

When was the last time you moved your body for fun?

Have you had a chance to check out my On-Demand Breathe, Move and Embody classes?
https://www.petathompson.com/yoga-videos

Breathe, Move, Embody. Online Yoga Membership Description: Welcome to your virtual space, where practicing movement and connecting with your breath is as accessible as making a cup of tea. Immerse yourself in a world of unlimited, expertly guided movement, breathwork, and embodiment practices led by Experienced Yoga Teacher and Somatic Embodime...

For the past few years I’ve made it a habit to offer to take a picture of people with their phone whenever I see them attempting to take a selfie (especially single parents with their children). Today, someone offered to take mine in return, which is new! What a treat ✨

Did you know there's more to Yoga than just physical postures? The Yoga Sutras - ancient scriptures dating back 3000 to 5000 years, written by the great Sage Patanjali, offer a roadmap to self-realization through the Eight Limbs of Yoga. My life drastically changed when I started to explore these ancient teachings.

✨ The Eight Limbs of Yoga:

✨Yama (Ethical Principles): Self-restraints, moral disciplines, and universal moral codes that guide your interactions with yourself and the world around you.
🍃Ahimsa (Non-Harming)
🍃Satya (Truthfulness)
🍃Asteya (Non-Stealing)
🍃Brahmacharya (Wise Use of Energy)
🍃Aparigraha (Non-Attachment)

✨Niyama (Personal Observances) Virtuous habits and internal ethical principles to purify your being.
🍃Saucha (Purification)
🍃Santosha (Contentment)
🍃Tapas (Discipline)
🍃Svadhyaya (Self-Study)
🍃Ishvara Pranidhana (Surrender y=Your Ego)

✨Asana: Physical postures for strength and balance.
✨Pranayama: Breath control for life force regulation.
✨Pratyahara: Withdrawal from external stimuli.
✨Dharana: Focused concentration.
✨Dhyana: Meditative absorption.
✨Samadhi: The state of bliss and oneness with the absolute.

Ready to deepen your practice? Explore these principles with our online course: Liberate Your Life: Break Patterns, Find Freedom. 🌟

🔗 Click the link below to sign up today! 🧘‍♀️🧘‍♂️
https://peta-thompson-s-school.teachable.com/p/break_patterns_find_freedom

🧠 Understanding Trauma & Building Emotional Resilience 🌿

"Trauma is not what happens to you, it's what happens inside you as a result of what happened to you." - Gabor Mate

Trauma shapes how we perceive and react to the world. It’s more than just events; it's also our unmet needs. 🌟

✨ Response Flexibility: Empowers us to pause before reacting. Viktor Frankl said, "Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and freedom."

🌿 Recognizing Triggers: Our bodies signal threats through sensations like increased heart rate and muscle tension. If safety is present, by turning toward them rather than suppressing them, we allow the body to discharge energy in a healthy way.

💡 Implicit vs. Explicit Memory: Explicit memory recalls events, while implicit memory, stored in our bodies, is triggered by sensory cues. Understanding these helps us navigate our reactions and build resilience.

Ready to dive deeper? Join our course Liberate Your Life: Break Patterns, Find Freedom and learn to balance these energies within yourself.

🔗 Click the link below to sign up today! 🧘‍♀️🧘‍♂️
https://peta-thompson-s-school.teachable.com/p/break_patterns_find_freedom

Step into Your Sacred Space:
Welcome to a realm where movement and breath intertwine effortlessly. Join us for a journey guided by Peta Thompson, an experienced yoga teacher and somatic embodiment coach. Whether you're amidst the rush or nestled into the comfort of your own home, indulge in the art of dropping into your body, nurturing your mind, body and spirit. Embrace the limitless possibilities of self-care, where every practice is as simple and essential as brewing a cup of tea.

Breath, Move, Embody: Online On-demand Yoga Membership:
https://breathemoveembody.vhx.tv/

Announcing the launch of my new online yoga library ‘Breathe, Move, Embody’ a virtual yoga space, where movement and breath practices are as accessible as making a cup of tea. Join me, an experienced Yoga Teacher and Somatic Embodiment Coach, for unlimited access to guided practices, including Vinyasa, Hatha, Yin, Yoga, Meditation, and Pranayama. Enjoy new classes added regularly, accessible across all devices, anytime, anywhere.

To check it out head to the link in my bio or write ‘TAKE ME THERE’ in the comments ⬇️

🌿 Discover the Power of Somatic Embodiment 🌿

“Soma” means "body" in Ancient Greek. “Somatic” relates to our internal experiences, felt through sensations. “Somatic Embodiment” is about truly connecting with our bodies.

But what does it mean to be connected to our body? Many of us unconsciously disconnect to cope with life's challenges. This disconnection can cause suffering, anxiety, and a sense of losing oneself.

🌼 The Buddha's first foundation of mindfulness is mindfulness of the body. Here’s how you can start:

✨ Breath Awareness: Anchor yourself in the present by focusing on your breath. Feel it moving through your nose, observe your shoulders, ribs, and chest, and notice the natural expansion and contraction of your body.

✨ Body Scan: Gently direct your attention from your toes to your head, noticing sensations without judgment. This simple practice can reconnect you with your body.

✨ Resourcing: Create a Resource Bank of memories, people, places, or activities that bring joy and calm. Notice how these memories shift sensations in your body, bringing a sense of safety and connection.

✨ Mindful Eating: Next time you eat, spend 30 seconds with your eyes closed, scanning your body. Notice any sensations, then eat slowly, savoring each bite with mindful awareness.

Ready to dive deeper? Learn more and transform your life with our fully online, on-demand, self-paced, and affordable course: Liberate Your Life: Break Patterns, Find Freedom. 🌟

🔗 Click the link below to sign up today! 🧘‍♀️🧘‍♂️
https://peta-thompson-s-school.teachable.com/p/break_patterns_find_freedom

The past few months have been INTENSE to say the least, juggling these projects along with my online course and podcast that launched last month, and I am so profoundly grateful and proud.

A big thanks to the amazing people who contributed to these launches:

and .business.hub for the gorgeous new branding!
for the new website! And
by for the artwork on my podcast and course.

If you have a minute - check it out ✨
www.petathompson.com

🌗 The Balance of Yin & Yang 🌞🌜

Yin & Yang, rooted in ancient Chinese philosophy, teach us about the delicate dance of opposing forces. Everything in existence has its opposite, and harmony involves balancing these dualities. 🌿

In Yoga philosophy, the body's energy channels, or Nadis, reflect this balance:
✨ Ida (Yin/Feminine): Left side of the body, calmness, and emotional depth.
✨ Pingala (Yang/Masculine): Right side of the body, strength, and activity.

Balance is essential. Yin embodies calmness, while Yang cultivates fire and strength. An imbalance can manifest as lethargy or hyperactivity, highlighting the importance of cultivating balance for well-being. 🌿✨

I spent my entire 20s in a state of imbalanced Yin & Yang energy, leading to burnout and living outside my window of tolerance. My career in skydiving significantly contributed to this imbalance, but the core issue was my lack of understanding and awareness.

In my private practice, I often see this in a 'not so obvious way'. Many of us are stuck in a state of hyper-doing, driven by the underlying belief that rest is not acceptable. It's time to shift this paradigm.

Ready to dive deeper? Join our online course: Liberate Your Life: Break Patterns, Find Freedom. This fully online, on-demand, self-paced course will guide you in balancing these energies within yourself.

🔗 Click the link below to sign up today! 🧘‍♀️🧘‍♂️
https://peta-thompson-s-school.teachable.com/p/break_patterns_find_freedom

Have you ever noticed how society's pressure to constantly improve can leave us feeling inadequate? From a young age, we're taught that our worth is tied to achievements, appearance, and a list of expectations. But what if we challenged this narrative?

Radical Self-Acceptance - an invitation to honour ourselves, flaws and all. It's about redefining worth beyond societal standards and appreciating the richness of what we have and who are, right now.

Tara Brach asks, 'How much time have you spent trying to change yourself?' It's a question that prompts introspection, urging us to reconsider the relentless pursuit of self-improvement. I have been guilty of constantly looking for ways to upgrade myself, and am continually working with this.

Despite what we may believe, self-acceptance isn't complacency. It's the catalyst for true growth, empowering us to live authentically, in the present.

Through mindfulness and presence, we can cultivate Radical Self-Acceptance - even amidst life's challenges. It's about acknowledging the beauty in the present moment and embracing ourselves as whole.

Ready to embrace Radical Self-Acceptance?

Join my online, on-demand, self-paced course - Liberate Your Life: Break Patterns, Find Freedom and learn to balance these energies within yourself.

🔗 Click the link below to sign up today! 🧘‍♀️🧘‍♂️
https://peta-thompson-s-school.teachable.com/p/break_patterns_find_freedom

🌟 Understanding the Window of Tolerance 🌟

In the realm of trauma and nervous system regulation, the Window of Tolerance is a essential concept that helps us navigate challenging situations without getting overwhelmed.

When we're within the optimal zone of our window, we have the ability to show up with presence and awareness. But when we step outside it, we experience what's known as hyperarousal or hypoarousal. Recognizing these states is the first step to expanding our tolerance and finding balance.

🌀 Hyperarousal: Increased heart rate, shallow breathing, tension, hyper-reactivity.
🌀 Hypoarousal: Lethargy, numbness, disconnection, mental fog.

"If we learn relaxation before we learn regulation, we're learning suppression (freeze)" - Hal Boutler

💡 Here are some techniques to help regulate, and return to your optimal zone to deal with daily stressors in a healthy way:

✨ Pranayama & Breathwork: Try 3-Part Dirgha or Sama Vritti Pranayama.
✨ Body Awareness: Practice a Mindfulness BodyScan or gentle touch exercises.
✨ Orientation: Use the 5-4-3-2-1 technique to ground yourself (name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste).
✨ Glimmers: Find and appreciate small moments of safety and connection, like the sound of rain or the smell of coffee.

Ready to dive deeper? Learn more about tracking your nervous system with my fully online, on-demand, self-paced, and affordable course: Liberate Your Life: Break Patterns, Find Freedom. 🌿

🔗 Click the link below to sign up today! 🧘‍♀️🧘‍♂️
https://peta-thompson-s-school.teachable.com/p/break_patterns_find_freedom

Librate Your Life Course:

This foundational, all-encompassing program introduces mindfulness, somatic embodiment, ancient wisdom and modern applied psychology, as you explore topics such as the nervous system, boundaries, habitual patterns, self-acceptance, and healing in community - ultimately strengthening your relationship with yourself as you walk through life with a newfound sense of ease.

The program consists of 6 parts, each comprising 2-3 modules. Within each module, you’ll find a blend of practices and resources, including breath/movement exercises, insightful written content, pre-recorded videos, guided meditations, and invitations to integrate the teachings into your daily life.

I created this program with my Vision and Mission at the forefront: To guide people home to themselves as they recalibrate their inner compass on their path to freedom by providing community with safety, tools and resources to liberate themselves from suffering and unconscious patterns, discovering sanctuary within.

The first step is only a few clicks away.

Welcome!

I have noticed lots of new faces here and thought I’d take a moment to say “Hello, I'm Peta Thompson (she/her), a Somatic Therapy Practitioner, Wellness Coach & Yoga Teacher.”
​
I am deeply committed to the work I share with the community, recognizing a profound connection between my own journey and that of each of my clients.
This connection brings a deep sense of compassion, coupled with an undeniable "I believe in you!"
​
A decade of self-study, primarily within the realm of Yoga, led me to freedom, liberation, and authenticity.
Having broken free from the sea of darkness myself, I now know it is possible. My passion is to guide others out of darkness and back into the light by embracing mindfulness and mid-body-spirit connection, finding safety within their bodies through compassionate inquiry and somatic therapy.
​With over 15 years of experience in human resources, coaching, and instruction across diverse settings—from the corporate world and the military to construction and holistic practices—I bring a wealth of knowledge and have developed a unique, intuitive approach. Additionally, I offer support in intention setting, preparation, and integration in the realms of plant medicine and psychedelics.
My personal struggles with mental health and alcoholism during my late teens and early twenties fuel my dedication to working with young adults and teens. Having navigated a dysregulated nervous system during my skydiving years, I am devoted to coaching extreme sport athletes, aiding them in regulating their nervous systems for harmony and balance.​
If you're feeling trapped by your identity or seeking guidance on your sober journey, desiring a deeper connection with yourself, I'm honoured to walk with you.
​
Together, we'll break free from limiting walls and embrace a new sense of freedom and inner connection.
To learn more about myself, the programs I offer and to listen to the ’dYouDoIt? Podcast use the link in bio, or send us a message today!