How to take A Holistic Approach to Sexual Well-Being and Emotional Health [Episode #872]

This week’s topic is: How to take A Holistic Approach to Sexual Well-Being and Emotional Health

Listen in as Kimberly Snyder discusses the importance of taking a holistic approach to sexual well-being. Learn as she explores the connection between sexuality, sensuality, and creativity, and the need to nurture and respect our sexual energy. Kimberly highlights the balance between the inner and outer worlds, the importance of fluidity and spontaneity, and the role of communication and boundaries in sexual well-being. She also dives into the significance of presence, intuition, and self-awareness in cultivating a fulfilling sexual life. We also learn how to nourish sexual energy through mindful practices, healthy communication, and a balanced diet. She also sheds light on how embracing our own sensuality in our intimate relationship unlocks the power of…

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[Question Answered]

Sarah – West Virginia

I’ve been incorporating a holistic lifestyle for the past couple of years and now I want to think about including this approach to my sexual wellbeing and emotional health. Can you speak to where to even start?

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Other Podcasts you may enjoy!:

• What Is Sexual Wellness and Why It Matters in Our Overall Health [Episode #748]
• Keeping Healthy Sex and Intimacy Alive in Your Relationship [Episode #507]
• Optimizing Sex, Relationships, Work and Motherhood with Alisa Vitti [Episode #443]
• How to Have a Healthy Sex Life with No Shame, with Alexandra Fine [Episode #489]

 

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Transcript:

Note: The following is the output of transcribing from an audio recording. Although the transcription is largely accurate, in some cases it is incomplete or inaccurate. This is due to inaudible passages or transcription errors. It is posted as an aid, but should not be treated as an authoritative record.

Kimberly Snyder (00:01.942)
Namaste loves and welcome back to our Thursday Q &A show. I hope you’re having a lovely week so far. And today I’m excited to talk about a very important topic, which is how to take a holistic approach to sexual well -being, which is part of our emotional well -being. And today we’re going to talk about expanding that definition a little bit when we talk about our sexuality.

When we talk about our sensuality, we’re talking about our creativity as well. We’re talking about our blossoming, tremoring, powerful creative power. And we’re also talking about the totality of our being. So we don’t want to cut off different energies, different parts of us. At the same time, of course, we want to respect our energy, we want to respect our sexuality, but this is something that we want to nurture.

It’s a vital part of our vitality. It’s a vital part of our health. When we tap into our sexual power in this expanded way, we’re able to express ourselves. We’re able to express our truths in the world and to create magic. It is said in the yogic system that there is a relationship between our sacral chakra, our sexual centers, and our vishuddha, our throat, our tongue area. So in other words, our expression.  We’re nurturing this part of us, we can start to wake up different energy and we just start to feel more alive. And as we get into this topic more deeply, which we will in a moment as always, with really practical tips and research as well, I just want to be clear here, we’re not just talking about the actual physical act of lovemaking or sexual intercourse. We’re also talking about the ways in which we move

Kimberly Snyder (01:56.782)
through the world, feeling alive and being alive to savoring and touching and just feeling the amazingness of being in this world, right? We don’t want to cut off our senses. We don’t want to cut off our ability to enjoy and be in the world. And this is part of the balance of also really being so in touch with the true self and the heart and the inner world that we’re not over emphasizing the outer world. But since we are having an embodied experience, we are here, we are alive. This is amazing. We also want to make sure that we are fueling our creative sexual power. And there are many ways to do that through what we’re eating and through our practices and through our awarenesses and through our breath.

So I’m very excited to get into all of that today. But really this is about turning on more energy inside of yourself, which is felt, will be felt by you. It will be felt by others into a more whole, total, radiant magnetic presence, which again is a real key to creating what you want in the world, whether that’s a new business or creating a beautiful family life or creating more incredible food creations or creating a beautiful day or whatever it is. It’s this ability to tap into a deeper way and to bring our energy out and to connect our energy with the world around us. But before we get into the show, I’m waving here if you’re watching over on YouTube. The show is now also on video. I encourage you to check that out. It’s nice to see as well. This is my…

home office, this is where I meditate over here next to me. This is my built -in couch area where I’ve always sat for the shows. If it is more convenient for you to listen to the show on Apple, Spotify, wherever you listened and where you have listened in the past, I encourage that as well. It can be nice to be together during those moments of walking your pet or driving or sitting in traffic or when you’re trying to fill in some of that time.

Kimberly Snyder (04:17.55)
chopping celery or vegetables together. So just wanted to let you know it’s available and you can also check out the show notes on mysaluna .com. All right, so let’s get deeper into our show today. We’re talking about a holistic approach to sexuality and which is part of emotional well -being. This is part of tapping into this wholeness, this absolute wholeness that is you.

And that is one of the reasons that we so emphatically talk about the four cornerstones, food, body, emotional wellbeing, and spiritual growth, because they’re all interconnected. So we could say that technically this is in our emotional wellbeing category. It also involves our body, our physical body, which is here experiencing life through this embodied experience. We can say that the true self, the soul, the higher self, the energy, the unique blueprint inside of you,

goes on and it’s not touched by aging. The Ayurvedic saying, no weapon can pierce the soul. No wind can, I’m paraphrasing here, no water can dampen it. Nothing is going to really affect the powerful energy inside of you that will go on and continues and has been here before this body. But at the same time, we’re here in this vehicle of the body. So part of that totality is…

of course, taking care of the body and taking care of our physical wellness so we can really sit in meditation and experience this incredible, profound joy and peace inside of us. And at the same time, we can also savor life and enjoy. Now, there is that balance, as I mentioned, we don’t wanna go over into hedonism where everything is about pleasure and we’re chasing all the sensations all the time. But at the same time, we don’t want to…

it off. And I want to read you this passage. This is from the author Daniel O’Day, a French author, who writes a book called Desire, the Tantric Path to Awakening. So he is of the Shivaite path and he has been a teacher to many yogis over the years. He’s written many books about Shivaism and about the Tantric path. And what he says,

Kimberly Snyder (06:39.182)
He’s talking about hedonism and then he talks on the other side. We find people who are fascinated by the spiritual search and whose aim is to purify themselves of desires and passions by trying to reduce the impact these have on their daily lives. They are said to be wise or on the path of wisdom. They proudly claim to be of a spiritual school and observing though, and observing them we sometimes notice along with their austerity, signs of coldness.

and hardness of heart and body, signs of a certain lack of spontaneity, a halo of fear in relation to sexuality encircles their whole being. They seem to have submitted themselves to overly strong tensions. Their virtuousness seems a little artificial. Their tolerance has limits. They are often slightly fanatical. Indeed, everything about them leads us to believe that their balance is precarious.

It would take only one lovely temptation, it seems, to tip them into their neurotic quest for pleasure that they condemn in others. Certain of them succeed in cutting off their passions. They too find a sort of grace and approach what their teachings promise them. And then he goes on and on through these chapters where then he talks about this easeness of the body and the mind, this harmony where we are in flow.

and we are living our lives as the total person. He goes on to say, consciousness is totality, totality is consciousness. We find through the quest that the unity we long for is already present within. So it’s an interesting book. And one of the things that he talks about as Tentricas talk about is this immediate and unfailing enjoyment of each moment. As the teacher, Devi says,

adhere deeply to reality with your heart of your being. There is nothing else to look for. So,

Kimberly Snyder (08:42.478)
I bring this up because when he talks about the austerity and the coldness, sometimes, and believe me, I’ve been in this part, I’ve gone down that road before where I’ve been really deeply into the spiritual teachings and neglected the spiritual part of myself and gotten a bit away from it, shall we speak, especially in times where I’ve been off on my own and just sort of gotten a bit more austere.

And what I realize is that we can be deeply spiritual and also balanced in our sexuality, in our creativity, in this aliveness oozing out of us. In fact, in the one book that Swami Sri Yukteswar wrote, who is the guru to Paramahansa Yogananda in the holy science, he says that you can balance your sexual energy so it’s not voracious, but there’s a healthy appetite there.

And so when we’re talking about our emotional well -being, when we’re talking about our sexuality, we want to embrace it. We want to feel that we are alive in life. I want to get into some of the research and then I want to talk about ways that we can start to bring this back, especially if you feel like maybe you’ve gotten a bit robotic in your sexual life with your partner or if you’re single or just in general in the ways in which we’re moving through life.

When we’re in our creative power, when we’re in our sexual wellbeing, there’s a fluidity. There is a lack of rigidity in the ways in which we see ourselves and the ways in which we see others. We start to drop more of the labels. I am this, I am a computer programmer or I am an author or I am this person. And we just start to be, we start to let this energy flow and we can more easily see others.

just for being energy and just for being this totality versus being so rigid, right? And so I noticed when I started to move through the room, there’s just a little bit more ease and more flow versus you can see when people are walking in a really stiff way, they tend to have more set ideas about things and about right or wrong. Whereas to me, this…

Kimberly Snyder (11:03.822)
flow of energy, embracing the totality of us means we embrace the totality of others and the totality of the planet. That means there’s room for other people’s ideas. There’s room for other people’s opinions. It means spontaneity. This means listening to our intuition. So it’s like when we dance, we don’t have to think so much, okay, this is how my arm is supposed to look. We just sort of flow with the music. And when we are in that free flow of journaling and expressing,

We don’t have to worry or think that other people are going to judge us or what we write. That’s one of the beauties of journaling, right? Because it’s free, because no one else is gonna read it. So we can be really open. And when we’re in a sexual encounter and we’re so present with touch and how we’re touching the other or ourselves, there’s this spontaneity and this aliveness, this tremoring aliveness that comes in each moment.

So there’s intense presence, right? And presence is the breeding ground for creative power. The best ideas, the best, you know, things you’re going to write or things you may come up with product ideas or ideas to bring forth into a meeting or how you would play with your child. This spontaneity, this playfulness is medicine in life. It’s this amrita nectar that nourishes and lubricates.

and creates this, again, this amazing flow, this energetic flow. So one of the things that the Shivaite Tantrikas talk about is that we experience more of this alive sexual energy when we are in full fluidity. So I’m gonna get to the research here now, but one of the things I wanna say at the top of the show is anytime we can invite suppleness and flexibility. So that means on a practical level, stretching.

If you notice your neck or your shoulders getting tight, taking time to stretch out, taking time to get up and move around, being more flexible in your daily life. If you’re out of carrots for the recipe, just use the cabbage or the mushrooms or the celery instead. If your friend wants to go to a different place than you were expecting or your husband, you can shift, you can move, you can pivot with life. Life means infinite pathways for the energy to flow.

Kimberly Snyder (13:26.446)
So we want to start really embracing this idea of suppleness and flexibility. And this is a really powerful way to start to fan the fires of your agony, of the fire of your creative passions, of your sexual passions and your sexual wellbeing. So, oh my goodness, I’m just blabbing away here and I didn’t even get to my question yet. It comes from Sarah in West Virginia. Sarah, thank you for first bringing this up.

You write, I’ve been incorporating a holistic lifestyle for the past couple of years. And now I think about including this approach to sexual wellbeing. I don’t even know where to start. Can you speak to that? I can. Sarah, as I’ve been getting along, as I’ve been talking here, thank you for bringing this up. And as always, we say how one thing you nourish one thing nourishes other things. So when you bring in more of this fluid, spontaneous flow, there’s more intuition. You start to be more confident and,

move with ease in the kitchen. You just start to not be so rigid and follow rigid recipes. You start to get a real sense of the taste you like and the textures you like, and you start to play around more. And cooking can be a lot more fun. And you start to experiment with different things that you can put into your smoothies. You start to experiment with different DIY, even, you know, masks or things you want to put on your skin or ways in which you touch your partner or massage or whatever it is. There’s…

this flow that starts to come through. And now a piece of research here, a systematic review in the Journal of Sexual Medicine from 2019 found that it was beneficial to introduce mindfulness practices, and I don’t love the word mindfulness, but awareness practices, being present that led to an increase in sexual satisfaction.

and a reduction of fear linked with sexual activity. So what they’re saying here is the more present we can be, the more we can bring this amazing energy in. So it’s again, everything’s related. If we have mindfulness practices, if we even tune into the breath, we come back to the body, we get out of the head, all the thinking, all the stress, all the things that have happened, take some time to meditate. This starts to bring us into this

Kimberly Snyder (15:49.4)
wow, what is in front of me? This incredible soup or this incredible person that I want to connect with in a sexual way or this energy that I feel inside of myself. If we want to, you know, be sensual with ourselves, we can bring that really sacred touch and presence is a precursor to any of that. So you may have had the experience I certainly have if you’re thinking too much about the day and you don’t really have that time for

foreplay or warming up and your partner may just want to jump in and it doesn’t feel as deep or rich because maybe we haven’t had the opportunity to get really fully present in our bodies. So it can be good to communicate that and just take that time to breathe. What I like to do with my husband is we just lay together first, we breathe. It’s almost like our breath starts to get synced up. There’s just this

deepening of awareness, of aliveness. And then we can start to go into deeper and deeper realms. But many times we’re busy, we’re rushed, we’re coming from a work Zoom or, you know, just a long day driving the kids around or whatever it is. So coming fully into this amazing body that you have, this amazing vehicle, and then using the breath. Very simple, but start to breathe with yourself, start to deepen your breath.

One hand’s on the heart, one hand’s on the belly. These are powerful ways to deepen your sexual connection. A study in the Journal of Sex Research found, speaking of communication, that sexual satisfaction increased with sexual communication and also the level of sexual satisfaction. So sometimes we can be a little bit shy about communicating what it is that we like or what we would want if we want to slow down and hold each other.

I used to be quite shy about that. But then we realized that we don’t have to be shy. This is again about opening up that throat, that beautiful expression. And it’s very empowering. And sometimes we don’t even have to communicate with words, right? We could take someone’s hands and place their hands on your heart. You can connect through the heartbeat. Me and my partner like to do that. My husband, we just, I’d like to feel his heart, like to connect.

Kimberly Snyder (18:14.414)
through this chest area, right? We like to touch the face. And sometimes if it’s, you know, moving too fast or something doesn’t feel right, you can slow it down through verbal communication or just through, you know, holding hands, breathing, smiling, or saying, you know, hey, I want to talk about the day. Let’s connect first. And of course, same thing, self -communication. You can journal about it. What feels really great to me or how can I wake up this?

aliveness inside of me. Right? You can just start to explore. You can ask questions. You could sit with them. Your heart and your gut will guide you so much in this way, especially if we felt a bit frozen or a bit cold from sensuality. Things feel rigid or robotic, mechanical. We’re doing the same positions or it’s the same schedule or there’s more time in between sexual activity or just feeling creative.

in life. Again, sexuality is much more than sexual activity. So how do we nourish that? How do we bring it back? Maybe as you introspect in your journaling, you may see that you were just over scheduling too much. Things are too busy or there’s stress that you need to move through your body. Maybe it’s time for massage. Maybe it’s time for a day just being in your pajamas to let that stress come down so that you can feel more alive and fluid again.

Right? So another study in the Journal of Social and Personal Behavior, this is from 2011, again about communication, found that open sexual communication and overall satisfaction was particularly stronger for males. And having that open special sexual communication was stronger for couples who have been together longer. So it goes deeper and deeper. We know communication is an overall thing. Sometimes men,

And we’re not pigeonholing here, but we can say that if there’s a little bit of shyness with women, there’s also shyness with men in communicating maybe some of their desires or their preferences or just feelings in general, right? Because the male body tends to be a bit more heavier bones and muscles and rigid.

Kimberly Snyder (20:37.134)
And so this natural softness of the divine feminine, you know, regardless of gender, we can feel how we can nourish that and bring it out more and just that vulnerability in communication and communicating with our partners. And this is true again for all genders, all different types of sexual encounters and relationships, whatever you’re drawn to.

It’s, you know, we all have the different energies inside of us. And so there’s this part of being open, playful, vulnerable, and with yourself and with your partner. And it really brings out this, I keep using the word fluidity, which is the opposite of rigidity. Rigidity doesn’t serve in the sexual realm, and it certainly doesn’t serve in the creative realm. We want to be open and fluid and just…

not take things so seriously.

So there’s a lot of research here. One that was really interesting was that higher sexual health was significantly associated with less frequent substance use and self -reported depression, lower thrill seeking and higher self -esteem. So…

Kimberly Snyder (22:00.718)
When we talk about sexual health, we also want to talk about how we can really, again, it’s all wrapped together, the communication and connecting with ourselves, respecting ourselves, not doing things that feel like we’re giving away our power or don’t feel right to us at the same time. We are, our bodies are sacred. Our bodies are all sacred temples. And we want to respect that and not be rigid.

but at the same time, again, have this deep respect knowing that we don’t have to cross any lines or any boundaries that don’t feel right for us. And also not feel shame about other people’s ideas or rules, right? It’s individual and we wanna make sure that we’re working with what feels really right and good to us. So.

Effective communication is the most, you know, one of the most important things with sexual well -being and awareness and presence. And sometimes that takes us really sitting with ourselves and seeing, you know, what may or may not feel good to us individually, for ourselves, for a couple. Sometimes we want to start more slowly and let it be a slow build. And sometimes,

You know, if we’ve gotten away from our sexual creative nature, it needs to be re -nourished even just within ourselves. We don’t have a partner, nor do we may not want to partner, but even just placing hands on the body. My next few books, children’s book and adult book are about connecting to the heart in a deeper sense, both spiritually and scientifically. And sometimes it’s as simple as putting your hands on your heart and feeling your heartbeat. If you felt…

really disconnected from yourself, just starting to actually physically touch your body and feel that breath and feel your heartbeat and start to feel again, start to wake up feelings inside of yourself. This is the beginning of nourishing passions, nourishing creativity and nourishing what feels right to you. Sometimes we don’t know which direction in which to go for our…

Kimberly Snyder (24:16.526)
you know, jobs or in our relationships or in our personal decisions. And so it becomes really important that we are able to take that time to connect through the breath, journaling and just touching our body. And then we can start to explore in an environment that we feel safe. Again, that could be with ourself, that could be with a partner. And if you are able to communicate well and also to create those healthy

boundaries and make sure their boundaries are clear to us, we can feel safe to play. And then we can feel safe to say, hey, I don’t really want to do that, or I’d rather go like this, or I think this is going a little fast, or I’m not ready for this, or whatever it is. When we use our voice, then we feel safe and then the passion can open up even more. Now, the next thing I want to talk about is exploring your…

um, savoring in the world and touch and sensuality. So again, this is the balance where the great yogis have always said, inside is the true self, the central nervous system. We’re pulling the energy in when we meditate, right? This is where the real bliss is, the consistent bliss. And when we have that, we don’t need to chase after

temporary pleasure in the external world. It doesn’t rule us. We don’t get into, you know, issues where we may become overly addicted to porn or food or the senses as much because we’re balanced on the inside. So if we have some of those deeper addictions, we can get professional help. But no matter what, I own, I have clients who have addictions.

and they’ve overcome addictions because we also work with the spiritual. We also work with the meditation and connecting inside the Kriya Yoga that Paramahansa Yogananda taught. And we have practical enlightenment meditation tracks, which you can check out. We’re soon gonna upload our Heart Aligned Meditations, which is the study that we did here in LA around the heart -based meditations that increased coherence and focus 29%. Then,

Kimberly Snyder (26:28.718)
Again, when we’re really balanced, we can enjoy without being over attached. We can explore touch. We can really savor that morning tea or that beautiful chai and the tastes that are coming in our mouth and the smells and the essential oils. And I’m a big incense burner, right? The candles. And I love to stare at the fire. I’ve been building a lot of fires over the past few weeks. I love to build them by hand. And I’m a big stare at the fire and enjoy the look of the embers and color.

I’m wearing our saloon of gold right now. I love gold. I love to wear colors that I truly enjoy. So anyways, we start to enjoy life and savoring instead of just coasting through being, you know, so in our heads, so worried about the future or replaying the past or thinking about our to do list that we miss the flowers along the walk or we don’t see the blue sky or we don’t really get to.

have those full belly laughs with our friends and our loved ones because there’s this sense of rigidity as we’re moving through. So as Daniel Odier was talking about this spontaneity, we wake that up and then it comes, it fuels our sexual energy, this playfulness. And then you can start to see that maybe spontaneously you just kind of dance around with your kids or.

in the bathroom while you’re getting ready and there’s less tightness in your body, there’s less aches and pains. We’re not holding on as much. Also, what happens is it cracks the ego because we don’t take ourselves so seriously. So someone doesn’t understand you. We don’t have to get all angry about it. We can just sort of explain or not. We let it go by and we realize that we do not have to give our power away. We don’t have to care so much about what others think of us. So this sexual energy, this then fuels us being more confident.

in our expression, in our words, in our ideas, in the, we read our emails in a different way. We start to say things in a different way. We start to communicate more deeply. We realize that we can stay loving and yet communicate our opinions and ideas to our loved ones and to our coworkers. And so this fluidity and this passion.

Kimberly Snyder (28:46.478)
allows people to be more magnetized to you. And at the same time, you stay so kind and loving because you’re not rigid anymore. And you don’t have to adhere to these set ideas and these identifications because sexuality and sensuality is about this totality. So again, it’s Daniel Odie. I keep wanting to say David. And you can check out that book if you’re interested in this, his spiritual approach.

sensuality and savoring and being in the world. And by the way, I will say he is a big fan of, for those that are drawn to it, to monogamy, right? And just finding that aliveness so much that you don’t need to chase multiple partners, but that you are with the one. And, you know, no shame and no judging, of course, that’s not the path for everyone. I can say in my

personal experience, being with my husband, being with the one has allowed me to open up creatively in infinite ways and playfulness and sexual energy. And so it’s many different paths, right? But it’s this aliveness. And so we can also fuel this energy with the foods in which we’re eating.

Fluidity means hydration. It means fiber. It means really good digestion. It means juicy fruit. So the glowing green smoothie is amazing for your sexual energy because it’s keeping you in that those greens and the minerals. It’s keeping your body really supple. We don’t want to overly eat animal proteins or really dense acidic foods, which tighten the body and take a longer time to go through the GI tract. I want to have.

and avocado and we’ll link in the show notes to some articles I’ve written about sexual energy and sexual foods, eating seeds which have this potency for creation inside of them. So all the sexual or the seeds are wonderful, right? So we can start to bring in cinnamon and some of these enlivening spices which can help us feel more alive to life. And again, whether that’s just…

Kimberly Snyder (30:59.726)
making a wonderful elixir for yourself and enjoying the evening, filling the water in your shower and putting on your face oil and your amazing vitamin C saloon serum and giving yourself a body massage, just being with yourself or having a passionate night with your lover or your partner, whatever it is, right? We wanna bring in more of that amazing circulation, lymphatic systems.

Dry brushing is also really great, just feeling more of that circulation. And of course, walking, nature, exercise, this aliveness of the world around us. Sitting outside for a few moments in the sunlight with adequate sun protection, of course, but any ways in which we can bring it, bring more circulation, scalp massage, foot massage for yourself, touch is so healing and wonderful. And it brings…

more life into the nerves. So starting to live a life of awareness, feeling your breath. We talked about so many different practices today, touching your heart, good communication with yourself and others, introspection, exploration, healthy boundaries. Listen to your heart and intuition about what feels right to you, what you need to communicate, what boundaries you have in this arena. And then it will start to keep unfolding like a flower.

And of course, this may also start to wake up other ideas like, oh, I’m actually not feeling so connected to this person in many ways, and that’s why it’s been cut off sexually. So maybe relationships even shift, or maybe it’s an opportunity to really deepen your current relationship and to go into deeper communication and touch and sexuality.

and exploring as you start to waken up yourself, you can communicate some of the ways that you’ve done that with your partner and you can laugh and have more humor and playfulness. I recently posted a little video on Instagram of my husband and I dancing in the kitchen, which we like to do. It’s like the meeting station because my office is down here and his office is across the property in our guest house. It’s when we come together. Sometimes we just have this quick moment and it’s this joyful, spontaneous little dance.

Kimberly Snyder (33:18.958)
Right? So we start to bring more of that energy in and it’s going to fuel your ideas and fuel your life and your vitality. It’s going to come out through your skin and your hair. So sexual energy is a very important part of our well -being. And it’s part of, again, that creative, the sacral chakra, the Shavadisana fuels the Vishuddha, the expression. So turn on that music. Don’t be afraid to dance.

When people aren’t around or if they are around, don’t be afraid to experiment in the kitchen with different recipes and ideas. Don’t forget to feel more free and maybe get some more clothes that are comfortable so you don’t feel so tight in those uncomfortable jeans or clothes that make you feel rigid. You want to feel a bit comfortable as you move through the world. So we’ll link to more of this in the show notes over at mysalina .com.

Thank you and continue to let the questions flow into me. I love to share, I love to connect with you. I love to see how more deeply I can support you. You can ask them over on mysalooner .com. You can also come visit me on our social at underscore Kimberly Snyder. And I’ll be back here Monday as always for our next interview show. Till then sending you so much love. Take great care of your unique, amazing self. Namaste.