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Please note that this week's episode contains discussion about rape that may bring up strong emotions for some listeners.
If you feel that hearing this content could potentially impact your mental well-being, please skip the section from 7 minutes and 30 seconds to 9 minutes and 30 seconds.
Or perhaps this particular episode. Whatever feels right for you.
I know the resiliency and the strength. that the enslaved people had to deal with in this country.
I pull from that strength all the time, Robin, because I know that if they can deal with that, just like that trauma is intergenerational, so is that strength and resiliency.
Have you ever wished you had a wise meditation teacher on speed dial?
Someone you can call after a long day. Someone you could lean on for their advice.
Someone to listen and help you to see things differently.
Welcome to Dear Headspace. Hello, everyone.
I am excited to be sitting here with you for another episode of Dear Headspace, a podcast where I sit down with one of our meditation teachers and we answer your questions about, quite frankly, whatever floats your boat.
I'm Robin Hopkins, and today it's me and Kisanga coming at you.
How you doing, Robin? Always a pleasure.
What floats your boat? Um, here's the thing.
I feel like lately work's been taking up a lot of my time and I don't know, I'm starting to think like maybe a little bit too much, like, cause I'm nothing if not, I mean, you've met me over committed.
Um, but I wanted to ask you apart from work, like what takes up too much of your time?
What takes up, I guess related is my, my, my kids, you know, particularly my oldest one, she's 17 and you know, she has one more year.
In the house. I have noticed. Does that go by so fast?
So fast, Robin. But yet so slow. Yeah. Depending on the day.
Yeah. Yeah. But in the grand scheme of things, it's like happens so fast.
Yeah. So I have recently noticed that I've been intentionally trying to like spend as much time with her and be in her space as much as possible.
I think that's so nice though. Because yeah, she's going to be off to school, you know, to college.
And it's like, does she notice you're doing this?
Yeah. Yeah. We talk about it. You talk about it.
Okay. Cause I was like, is this like a sneaky thing or is this like a, no, no, no, no.
We talk about, let me tell you, I'm going to be a full mess.
I know. Once he leaves for college. I know.
My sister came to visit, um, this past, this past week.
And we went out to eat and it's like, we left the restaurant.
We were saying goodbyes. And I love yous for like, five minutes.
And my sister commented, she was like, yeah, you're going to be a full wreck.
Yeah. You're going to be a full wreck when she leaves for school.
I always joke with the kids that I'm going to drop them off at college and then me and Mary are going to pull away and I'm going to be driving the motorcycle.
Mary's going to be in the sidecar and I'm going to be like, honk, honk.
But the reality is, is I'm going to be sobbing.
I'm going to be sobbing. It's wild. I can feel it right now.
I can feel it. It's like, Well, you know, what's so interesting is like my daughter's going into high school next year and that's like one of those breaking points.
Like, right, you get out of elementary school and then you're like in the middle school mania.
And then it's like, oh, like there's four years.
Then she's, and I keep getting this image of a bird and like, you know, you're pushing them out of the nest and that's what we're supposed to do.
But it doesn't make it any easier because it's like they're your little people.
Absolutely. Absolutely. My youngest is starting high school.
So I have my youngest starting high school and my oldest having the last year of high school.
Yeah. Yeah. Deep breaths, deep breaths. Indeed.
Well, all right. I think that... We're going to go off in a corner and cry, but not before we get to everyone's favorite part of the show, which is listener questions.
And today we've got amazing questions. We've got callers asking about how to know if you're making progress on a healing journey, how to apply mindfulness during difficult conversations, and how to honor our ancestors when you have negative feelings towards them.
Very nice. So let's play our first question.
Hi there, my name is Regina and I'm from Austin, Texas.
They say that healing is a journey and it's a work on progress.
That's what I've been doing for years. Me showing up for myself, me doing yoga, exercise, meditation, internal, everything.
All the head and heart work. But what if I say that it's exhausting too?
When do I stop? How would I know if I'm even making a progress?
When can I say that I'm healed? How do I stop the hurting?
Oh, man, that was just, you can just really, you can hear the hurt in her question.
You can totally hear it. So just first and foremost, just know that Kisanga and I are sitting here and our hands on our hearts and just sending you love because that's, we can, we can hear where you are.
Yeah. I want, I want to thank you, Regina, for, for sending this question to us.
And, and Robin's absolutely right. We are, we are sending you all the love and care because the, the hurt and the pain is, is so apparent in your voice.
Yeah. It sounds like something or some circumstance or someone has really hurt you.
Yeah. And it's something that is still with you.
And what I heard you say is that you showed up for yourself.
And you've done all the things to try and bounce back and heal yourself from this hurtful circumstance.
And it's exhausting. Yeah. And it is, it is Regina.
So oftentimes when we do show up for ourselves and we do all the things, the yoga, the journaling, the meditating, it is exhausting.
It is, but it doesn't mean to stop. Right.
You know, and from what you're saying, you've been doing this for years and you know, so I can totally understand you feeling this, you know, this exhaustion and this, um, I'm assuming there's also some frustration, it sounds like.
Yeah. But I think this is one of those circumstances where I highlight the idea of this self-healing journey as a lifestyle.
Yeah. I often say that mindfulness and meditation is not something that you only do when you're feeling stressed or frustrated.
Yeah. It's something that I often equate it with brushing your teeth.
Yeah. Right. So if you have a cavity and you brush your teeth and that cavity, you go to the dentist and get the cavity filled in.
It doesn't mean that you're going to stop brushing your teeth now.
Right. Yeah. Please don't. Right. Exactly.
This is, you know, it's a lifestyle. It's a lifestyle.
And, you know, oftentimes you do want to just jump out, jump up and run out the house without brushing your teeth.
But you allow yourself to brush your teeth.
So it's the same thing with all of these self-care practices that I hear that you've been doing, Regina.
So I just want to really encourage you to keep it going.
Yeah. This idea of, you know, I heard all the questions, you know, when will the hurt stop?
Yeah. When will I be healed? It's a heartbreak.
It just really touched my heart. It really does.
It reminds me, so I can tell you this story really quickly, Regina.
I had a client when I was doing psychotherapy.
I had a psychotherapy client. And she came to me and she had been dealing with a very, very heavy situation.
She had been dealing with a past rape. And when she first came to me, literally as soon as she started talking about it, she would just burst out crying.
Yeah. You know, and I would just give her the space to just experience whatever pain she was dealing with.
And week after week, at first I started seeing her twice a week.
Yeah. Every session after session, same thing.
She starts talking about it. She just burst out crying.
I saw her for about 10 months and we did all, you know, I suggested all the things.
We processed the event and we went through the whole journey.
And By the time that last session came, she was able to talk about the whole event for a full hour without breaking down and bursting into tears.
Yeah. Now, the pain was still there. Sure.
The pain was still there, and she still felt all the hurt and the anguish.
And the trauma. And the trauma, right. But she was still able to sit with it.
Yes. Right? In a different way. Her relationship to this trauma had changed.
Yeah. And that's kind of how the practice is.
It's not about getting rid of the hurt, Regina.
It's not about ignoring the hurt. It's really learning and shifting your relationship with it.
Yeah. I kind of, oftentimes I use the snow globe as an analogy with a lot of these practices.
Because right now, if you shake up a snow globe, if you can use your imagination... it's just a lot of turmoil, right?
Everything is just, and that's how, that's how it feels.
I can imagine for you, Regina, like that pain and that, that hurt is just tumultuous.
Yeah. But with the practice, with the meditation, the yoga and everything that you're doing, what you're doing is you're, when that snow globe is, is kind of still, you're creating that space where you're just allowing everything to just kind of stay still for a moment.
To settle. And to settle. Right. And, It doesn't disappear, right?
All of that flurry is still there, but it's like you said, Robin, it has settled, right?
So it's not as tumultuous. It doesn't disappear.
It doesn't go anywhere, but you have created some clarity.
Yeah. And it was within that clarity where the healing takes place, where the insight and the wisdom happens.
Yeah. You know, it's interesting. I was thinking of after my mom died, I was, I'm a to-do-er.
I'm a to-do-ister. Like I'm always like, I'm going to do this.
I'm going to do this. I'm going to do this.
And after my mom died, I was like, I will be going to yoga.
I will be journaling. And it's like and I remember going to yoga and laying there.
She had us lay there and then she laid a blanket over each of us like this warm and just we were all just sitting there.
And I started sobbing. Obviously, like my mom just died and I'm in yoga trying to like make the feelings of yoga, the feelings out, which is just not going to happen.
And in that moment, because it was just such a motherly thing to do that, it was like, of course, I'm going to start crying.
But in that moment, I had such a clear vision of I could not to do list away my pain.
Like sometimes it goes back to your snow globe thing.
It does have to settle. And sometimes time is what settles things.
Yeah, no, absolutely. But just not trying to make something go away.
Yeah, and that's what I heard her ask. I think she even asked, you know, when does the hurt stop?
I would even recommend seeing what it's like to let go of this notion of the hurt stopping.
And really shifting into a space of just accepting that it's here.
It doesn't mean that you have to like it.
Right. So the concept of acceptance is really just letting go of that resistance to it.
Yeah. Because as long as you're every day, day in, day out, wondering when this hurt is going to disappear, that's creating even more.
Yeah. Stress for you. You know, it can really lead to like a snowball of frustration.
That's such a good point, though, about that. about the letting go because it is the more you hold on to something, the tighter you hold it, the worse it generally is for you.
Yeah. You're creating that tension. But is that not the hardest thing to do?
We just like, I was saying to Kisanga, I was walking here, we're in person today and I was walking to the studio and I was listening to an episode, a cut of one with me and Kisanga.
And, and we were talking about letting go in that episode.
And I was, and I said to you then, and I'm saying it again now is it's not, easy in any way no no i think regina's going to she's gonna agree yeah she's gonna totally agree none of this is easy because i'm curious regina let's just say the hurt disappears let's just say tomorrow you feel completely better will you stop doing all the self-care things i hope not right right you know that's a really wonderful way to put it yeah will you stop meditating will you stop going to yoga will you stop you know would you stop all of these Things that, would you stop showing up for yourself?
Because that's what I heard you say, Regina, that you've been showing up for yourself.
So if tomorrow you feel 100% better. You want to keep showing up for yourself.
Right. Are you going to stop showing up for yourself?
Because imagine how much exponentially, like how much joy could come in, how much, how many dreams, how much new life could come in if you're still, you know, practicing.
So shifting that perspective, this is just a way of being.
This is what you do. You know, sure, right now there's pain and frustration.
Yeah. But this is how you face your every day.
So those concepts of acceptance and letting go, they really can be hugely beneficial with a situation like this, Regina.
Yeah. And patience. Patience and please show yourself.
Self-compassion and lots of love. And community and support.
Yeah. Put your hand on your heart and know we're with you.
Yeah, for sure. Well, thank you for your call.
We really, really appreciate it. Yeah, absolutely.
Okay, let's get to our next question. Sounds good.
Hi, Headspace. My name is Rizky. I'm from Indonesia.
I really like to ask about is there any advice or tips how to keep managing our negative emotions or to preserve ourselves from getting angry or to shout people during in the middle of conversations.
Because during the middle of conversations, it's really difficult for us to just like getting out of the conversation and going into our meditation space or zone.
So maybe you have tips or advice on that.
Thank you. Plus one. That's what I have to say to that question.
I love this question, Risky, because I can totally relate to this.
Me too. I got a little bit of a temper during a difficult conversation.
And there's nothing worse than... Saying to yourself, like, nope, don't take that bait.
Nope, don't say that right now. Nope, just walk away.
We should stop this. And another thing. Like, it's like I cannot – I have not figured out yet how to control myself when I'm very, very angry.
It's wild. It's wild because I think everybody has their own coping mechanism.
It sounds like, Rishki, somebody continues to piss him off during a conversation.
Or certain situations. And he's like, I want to.
He's like, I want to be my best self. Right, right.
I want to be my best self. I don't want to have to shout this person out.
Or I have shouted this person out. Or the shame of after having shouted this person out.
Right. Damn it, I shouldn't have done that.
Right, exactly. I don't want this to happen again.
So first off, kudos right there, right? Congratulate yourself, Risky, just for this kind of self-awareness.
And acceptance, right? He's accepted. Look, I get pissed off.
I shout people out when I get angry during conversations, and I don't want this to happen again.
By the way, we're making assumptions that he is shouting and screaming, but we're just using it as an example.
Yeah, for sure. Because it could be that he shuts down.
It could be that he just has nasty things.
He could be passive-aggressive. There's a million ways, like you said, that we all show up.
Exactly. Maybe not ourselves. Right. For myself, I've done both.
I've shut down. I just get quiet. Risky has obviously demonstrated...
That he's aware that this is happening for him.
So, you know, and again, just wanted to say, Risky, that we can all relate.
You're not alone in this. You know, so this is about communication, mindful communication and in the moment, acute mindfulness communication.
Right. This is, that's where, that's where we're at with this question.
I'm taking a deep breath right now as you say this, because it is, it's the, it's, we've said the stop thing a million times, but it is that moment of breaking something.
And actually that's one of, so he asked for specific tips.
I do want to give him some specific tips.
Right. So you mentioned the stop. I think we've said that a million times with this podcast, but, and it's not going to stop.
We're going to say it a million more times because it's such a, it's just an awesome tool to use.
The STOP technique, S-T-O-P, the acronym for, you know, stopping, taking a deep breath, observing what's present and then proceeding appropriately.
And the breath for me is what's key with that STOP acronym because it's what creates that pause.
Because what it is when we're in these heated situations, we're just reacting.
It's like a mini reset. Yeah. Yeah. And it's so easy to react, especially with a strong emotion like anger.
That's what Rishki is kind of stating here.
And we just want to react. We just want to lash out or shut down.
You know, however you react to that strong emotion.
But the breath, the breath is always with you in any kind of situation.
So allowing yourself to just take that deep breath.
Yep. Just to get a little sciencey here, remembering that that deep breath stimulates what?
It stimulates our parasympathetic nervous system, that rest and digest function.
Yeah. That's within all of us. You know, so that whole saying, hey, man, chill, take a deep breath, take a deep breath, man.
Right. That's what it's about. Taking that deep breath really stimulates and calms us down.
But what if I take a deep breath and I'm still angry?
Well, there's no rule that says you could only take one deep breath.
Yeah. I feel like that's a prime time to excuse yourself and go use the bathroom.
So you have like a break and a place to get away from it.
Because I know when I stay, I cannot stop myself.
So if I separate myself, that's helpful.
Tip number two. You don't have to stay.
I'm going to be leading you right into number two.
Thank you for that layup. You don't have to stay.
There's no rule that says you have to stay present in this situation.
Allow yourself to walk away. But you know what's keeping you in that situation?
You know what's keeping you in that space of volatility?
When I go out on a limb and I'm going to say me.
Your ego. Yeah. It's your ego. Yeah. Yeah.
Right? So that's another way. For me, it's always like wanting to win.
I want to win the argument or I want them to see my point of view.
And it's like, and no good comes when I'm badgering my point of view down someone's throat.
Exactly. Exactly. But your ego is telling you to stay.
Yeah. Make your point. Yeah. You know, or express that anger.
Yeah. Let them know how they made you feel.
Right? Yeah. When we listen to our ego, oftentimes...
It's not a positive thing. No. Generally speaking, it is not.
Right. So allow yourself, just walk away.
Yeah. Take that deep breath. Now, if you take the deep breath and you notice that you have calmed down, then sure.
And you can communicate mindfully and effectively.
That's fine. Yeah. But if that anger is so persistent and so strong, yeah, man, allow yourself to walk away.
Get out of the situation. Yep. Go take a walk, go to the store.
Yeah. I can't think of any situation where you can't extricate yourself in some way.
Exactly. And so something I didn't hear Rishki mention is his practice.
So I'm just going to circle this all back around.
Yeah. Because all of this is easier said than done.
Yeah. For sure. Which, by the way, 95% of the advice that we give on this podcast is easier said than done.
Right. Exactly. But in the circles back around to your...
Everyday practice. So he didn't mention what his practice was.
So I don't want to assume anything. But I am curious what his everyday meditation mindfulness practice looks like.
Because for sure, a consistent practice will make all of these suggestions easier to blend into your... Yeah, I think we can make some assumptions that he does have a practice since he was like, how do I bring mindful thinking into the conversation?
Right. Like, I think that is exactly what you're saying is to bring it in.
Like, I mean, it sounds like just bring it in.
Well, not so much just bring it in. It's kind of like that muscle memory.
Right. Oh, right. Better said. Yeah. It's, you know, just bringing up the analogy again with the athletes.
You know, like I'm looking at the playoffs now, right?
The NBA playoffs. Yeah. And it's like, why don't you just make that layup?
It's a layup, bro. Why didn't you just do it, right?
So why do these athletes practice every day, day in, day out?
So that muscle memory is there. So that when they see that layup that can be made, it's almost like they're not even thinking about it.
They just lay it up. Yeah. So it's the same thing here.
When you're in that space of strong emotions, that's when the practice almost automatically kicks in.
Yeah, yeah. That consistent practice. That's why I really stress that consistent practice because that's when it will just organically flow and you'll be able to just respond almost like you're in the zone.
Yeah. And I can say this because anger was something that I dealt with.
Yeah. And I noticed that with me, how my consistent practice changed. affected how I dealt with my own personal anger.
You know, that New York City Bronx anger that I carried on my shoulder.
You know, I wasn't as reactive. And there were times when I actually said to myself, wow, you know, I didn't really jump off like I usually would.
Yes, yes. I really handled that pretty good, you know.
And that's when you notice when your consistent practice is kicking in.
Well, Rashiki, thank you for your question.
Yeah, thank you so much. It's a great, great question.
And Kusanga, you dropped a lot of knowledge in there.
Yeah, it's, I think, you know, we all deal with it.
We all deal with, if it's not anger, then it's grief, you know, or some other strong emotion.
Yeah. Always be gentle with yourself during the journey and step into that consistent practice and see what happens.
Absolutely. Okay. Well, thank you. And we are going to roll right into our next question from Raya.
This is Raya from London. I regularly visit your meditation on honoring your ancestors, which I love.
I often experience a barrier of mistrust when I attempt this meditation, but I keep coming back to it.
What advice would you have about honoring ancestors for whom you have little or even negative information?
I know this must in part be down to the story we tell about our ancestors and ourselves.
And I wonder if there are other ways of relating that we can find in a meditation like this one.
Thank you. That's a wonderful question.
It's an absolutely awesome question that I personally can thoroughly relate to.
Because I gain a lot of strength and fortitude from thinking of my ancestors and taking the time to really just sop up that strength and resilience that my ancestors had to demonstrate, especially me being a Black man here in America.
So really quickly, Raya, You know, there's no rule that says you have to use all of your ancestors for strength and fortitude or resilience.
You know, like a quick example, I have my grandmother and my grandfather from my father's side.
Both of them were immigrants. My grandmother was probably the nicest person I have ever met in my life.
Just thoroughly nice and probably one of the strongest people that I've ever met.
You know, she's from Cuba. And she just demonstrated so much.
She had eight children. She cleaned houses when she lived in Cuba.
And my father was like five years old. And she would have to walk two miles to clean these people's homes with my father in tow.
And on the way back, it would be evening time.
And my father was five. He was tired. You know, he was a little kid.
He was tired. Walking two miles back, my grandmother would hike him up on her shoulder and walk two miles back with him on her shoulder.
And every parent knows that's like excruciating pain.
This is after cleaning houses. Yeah. This is after working all day, you know.
So it's that kind of strength and resilience, resiliency that I draw on oftentimes.
And she was a generally nice person. Yeah.
Just so nice and positive all the time. On the flip side was my grandfather, her husband, who was an alcoholic.
He was extremely abusive, a very volatile human being.
So I don't necessarily pull from him. You just be like, hi, nice to see you.
And that's that. Yeah. So in those spaces where I allow myself to reflect and meditate on my ancestral strength.
You know, you can choose who you want to use.
Yeah. Well, add on to that, you can pick and choose from the person as well.
Like I knew very little about my extended family and what I did know.
We always hear later it wasn't true or was, you know.
And I just had my parents and they both have passed away at this point.
And they weren't exceptional parents, but I can look for the moments of things that they did that were strong or supportive to me.
And it's like they say in every 12 step, meaning take the best, leave the rest.
Right. And I can pull from them and I can have compassion for the struggle.
And that compassion allows me to be like, wow, must have been very difficult to parent when you had a drinking problem.
It must have been very difficult to parent when you had low self-esteem or when you weren't parented well yourself.
And that's still strength I can get. Like that is they didn't do an amazing job, but they did a job.
And they did it despite all of that stuff.
So there's stuff that you can take. I totally wholeheartedly agree.
And to piggyback on that, Robin, there are lessons that can be learned, right?
So not so much trying to gain strength and resilience all the times from your ancestors, but maybe just gaining that lesson.
Yeah, a little wisdom. Yeah, a little wisdom.
For instance, my grandfather. alcoholic, like I said, there's some wisdom in there with coping skills.
He didn't have the best coping skills. So I can learn, I can recognize what that looks like.
I look at his ego. He was Jamaican, machismo, egotistical.
That's what I was thinking in my head is machismo.
Yeah, just egotistical dude. That's another lesson.
So being able to recognize that, being aware that Yeah, he was like that.
But guess what? That blood is in me. Yeah.
So that awareness is so important also. So it can be so easy for me to step into that space also.
Yeah. God doesn't just disappear. Sure doesn't.
It's intergenerational. Yeah. Right? I mean, because we all are just a collection of everything that's come before us.
Absolutely. And, you know, I was talking about my grandmother.
There's wisdom there also. Yes, she was the nicest person I ever knew.
But almost nice to a fault. Yeah. You know, where she, there were instances where I witnessed her being taken advantage of because she was just so nice.
Yeah. She didn't want to offend. Yeah. You know, and I think that's the wisdom that comes with the mindfulness practice.
Yeah. Being able to decipher what is there, what is present, and really dissect everything that you're reflecting on.
Yeah. And allowing us, you know, we live in the age of technology.
So we can look up, no matter where you're from, like I said, I'm a black man in America.
I can look up, I can go to an internet, boom, and Google great black experiences that have come before me.
Yeah, oh, that's nice. So sure, you know, Frederick Douglass might not be my direct ancestor or Harriet Tubman or Malcolm X, right?
But I can still pull people. Yeah. From that experience.
I know the resiliency and the strength that the enslaved people had to deal with in this country.
Yeah. I pull from that strength all the time, Robin.
Yeah. Because I know that if that if they can deal with that.
I know that that resilience and just like that trauma is intergenerational, so is that strength and resiliency.
There's a chosen family component to that too, which I am always such a fan of.
It's like choosing the people and the people you want to look up to, the people you want to live into and choosing those.
I love this idea of choosing people from the past too and being like, being inspired and moved and using that as a source of strength.
That's amazing. I love that. Absolutely.
I can't stress that enough. You know, Kisunga, every time I think that we cannot get more interesting and diverse and thought-provoking questions, we get more interesting, diverse, and thought-provoking questions.
They're just next-level exceptional questions.
Absolutely. And I appreciate each and every one of them.
Something I wanted to mention, especially for today's episode, some courses that I think would be really beneficial.
In the app, we have the Experiencing Strong Emotions course that would be hugely beneficial.
And we also have the Honoring Our Ancestors meditation that Mariah kind of mentioned it, but I invite everyone to really check it out, to really check out this particular meditation.
Yeah. And for anyone that's interested, there's another podcast that would be awesome.
It's the Long Time Academy, which really touches on Honoring our ancestors and processing that and meditations that would be really beneficial for gaining that strength and resiliency and just remembering your ancestors.
Well, and, you know, a little fun fact on that.
One of our producers, Ash Jones, the Ash Jones, he worked on that podcast.
And, you know, it's critically acclaimed and it did really, really well.
So go check it out if you haven't heard it yet.
All right. Big thanks to our callers today, Regina, Rishki and Raya.
Those are the three R's of today. And I don't know if your name starts with an R or any other letter and you want to submit a question, go to sayhi.chat slash Dear Headspace.
And yes, the link is in the show notes. And if we use your question on the show, you're going to get three months of Headspace for free.
You can use it. You can share it. Whatever works for you.
Whatever works for you. Absolutely right.
And one more thing, as you know, Each week, we like to leave you with the opportunity to just pause, to pause and reflect on what you just heard here today.
It's a time to transition, if you will, from this moment to the very next part of your day.
So today, as you listen to some recorded sounds of the wind in the canopy of the redwoods, let your mind go and let it do whatever it wants to do.
Until next time, stay happy, stay healthy.
And remember to be kind to yourself and to each other.
Dear Headspace is a Headspace Studios original podcast.
It's produced by Robin Hopkins, Ash Jones, and Scott Sorenson.
It's executive produced by Morgan Selzer, Sarah Cohn, Barron Farmer, and Danny Karisamy.
It's hosted and produced by Robin Hopkins, Keisunga Giscombe, Dora Kamau, Samantha Snowden, Eve Lewis Prieto, and Rosie Acosta.
Post-production is by Dan Kroll. Music is by Scott Sorensen and Chris Mergia.
And a special thanks to Colleen Lutz.
