WEBVTT

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- Howdy pal, and
welcome to Yoga with Adriene.

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I'm Adriene and
today we have a meditation

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for you to help
you with anxiety.

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Happens to the best of us.

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It can get out of control fast.

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So, thank you for
joining me in this meditation

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to help quell and
soften and maybe even cure

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you from
regular anxiety attacks.

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Hope into something
comfy and let's get started.

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(gentle music)

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Alright, my sweet friends,
so we're going to begin

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by finding a comfortable seat

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and what was a
comfortable seat yesterday

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or where you may
end up years from now

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in your meditation
practice or just in your body

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is just always right in
a constant state of flux

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for so many reasons.

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So, I'd like to invite
you today to really consider

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what's gonna feel best.

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If it's leaning
up against a wall,

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snuggle up against a wall.

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If it's sitting on
the edge of your couch

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or participating
in a chair, fabulous.

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Or you can lie down,
you can practice

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this meditation lying down.

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So, we definitely
wanna come to a place

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where we feel
comfortable and safe

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to do this brief meditation
and to practice the breath,

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the pranayama, and so today,
just an extra gentle nudge

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to find a comfortable seat and
really be honest about that.

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So, if it's not Sukhasana today,

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find something that
feels supportive and good.

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For those coming into Sukhasana,

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you can even play with the
legs here, one foot in front

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of the other, maybe give
yourself a nice wide base.

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So, we'll all
come into a position

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that we feel is the
most supportive of us today.

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Again, it can be lying down.

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And when you arrive
there, really choose to arrive

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by acknowledging, oh
I chose to turn on this video,

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I made the choice to
tend to what's going on,

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and the first position

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that I'm even taking here

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was also a choice to feel
supported and comfortable.

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So, basically we're
shifting gears a little bit

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from a mindset

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that might feel a
little bit anxious or off,

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and we're starting to get
organized in the brain and body

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and say, okay,
wait, whoa, whoa, whoa,

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I have some power here,

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a lotta power

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to help guide myself out of

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that which doesn't feel good

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and to help guide myself

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to a place that feels

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more supported.

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So, hopefully by now, you
found your seat for today,

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whatever it may be,

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your place where
you are

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going to reside,

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and when you
arrive there, you can use

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the sound of my
voice now as a guide,

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so close your eyes and
just bring some awareness

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to your chest, your heart space,

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and depending on where you're
at today, my sweet friend,

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you might
already start to lean in

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and just feel what's comin' up,

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let the emotional body have

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a seat at the
table and just notice.

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And wherever you are today,

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see if you can begin
to do just that, notice.

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Come into the
role of the observer.

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So, I find it very
helpful to close the eyes,

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relax the shoulders,
and bring your awareness

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to your heart
center or your chest area

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and just allow
whatever feelings come up,

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whatever thoughts,
just notice them.

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And then notice
where you might be holding

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or gripping in the body,
the fingers or the toes,

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the ankles or the wrists,
and see if you can use

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this idea of the
observer to just notice

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all of those points

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and then in time to allow

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just the noticing to
bring a softness, an awareness.

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So, your only real job
here in this practice today

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is to pay attention.

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We use Pranayama
technique to help

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guide the energy of the body

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and to hopefully help
relieve you from feelings

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that are not serving,

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if you feel stuck or off
or anxious, stressed out.

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Hopefully, the
Pranayama will allow us to

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just shift our perspective
or break the pattern

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that we might be stuck in.

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So, after you've taken a couple
moments to just arrive here

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and settle in,

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acknowledge that you chose this,

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start to notice your breath.

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You don't have to do
anything, just acknowledge it,

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notice the natural ebb and flow.

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Notice what it feels
like as you breathe in

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and notice what it feels like
as you empty the breath out.

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And then again,
bring your awareness

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to your chest again,
your heart space,

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this place that tends to get
really tight and collapsed

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when we feel anxiety,

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and see if you can start

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to lift up through
that area, even if it's not

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a big muscular movement
but just a little energy.

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Then allow that to
affect your breath,

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maybe taking a
more fuller inhale,

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feeling the heart lift a little,

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then perhaps
feeling the shoulders relax

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and soften as you breathe out.

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So, the neck and shoulders
also get a lot of tension,

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a little tightness
when we feel anxious,

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so use your
inhale to feel expansion,

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and as you start
to deepen the breath,

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use your exhale to find
a softness, a surrender.

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Alright, you're doing great.

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Stay with it, stick
with it, eyes closed,

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shoulders relaxed,

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lots of awareness

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around your heart center,
your chest, your sternum.

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On your next inhale,
see if you can bring

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the tip of your tongue to
the roof of your mouth now,

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just right behind the
teeth, and breathe in,

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and then breathe out,
jaw nice and soft.

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Again, the tip of the tongue
comes to the roof of the mouth

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and we breathe in.

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The jaw stays soft, not
clinched, as you breathe out.

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And on your next inhale,
we're gonna count to four.

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Breathe in for four.

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Here we go.

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Tongue comes to
the roof of the mouth.

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And we inhale, one,

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two, three, four,

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and then just let
it go soft and easy.

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Inhale for four, one,

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two, three, four,

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and then let it go.

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Notice how you feel,
stay present, keep observing.

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Adding onto this ratio, now
we're going to hold the breath,

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retain the breath in
between the inhalation

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and the exhalations
for a seven count.

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So, we'll do one
breath cycle, just in and out,

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and then we'll
start with the four.

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So, breathe in deep
here, nice, soft, easy breath.

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And exhale just to
relax the shoulders,

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empty everything out.

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I'm breathing in for four.

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Inhale, one, two,

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three, four, holding,

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retaining the breath for seven,

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six, five, four, three,

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two, one,
and let everything go.

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Notice what thoughts come up,
stay present, let it unfold.

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Try to keep the body still.

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And the last bit of the
ratio is an exhale for eight.

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So, we'll inhale for four,
I'll guide you with my voice.

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We'll hold at the top,
retaining the breath mindfully

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for seven and then a nice
smooth exhalation on the eight.

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Four, seven, eight.

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Soften through your
fingertips and toes.

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One breath cycle, in and out
to start, and then we'll begin.

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Here we go, inhale.

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Empty it all out.

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And inhaling for four,
inhale, one,

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two, three, four.

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Holding for seven, six,

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five, four, three, two, one.

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And exhale for
eight, seven, six,

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five, four, three, two, one.

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Just notice how you did,
no judgment, just observing.

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Inhaling for four,
inhale, one,

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two, three, four.

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Retaining on
seven, six,

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five, four,

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three, you got this, two, one.

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And big exhale,
eight, seven, six,

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five, four, three, two, one.

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Inhale for four,
three, two, one.

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Retain for seven, six,

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five, four, three, two, one.

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And exhale for
eight, seven, six, five,

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four, three, two, and one.

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Inhale for four,
three, two, one.

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Retain, seven, six,

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five, four, three, two, one.

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Exhale for
eight, seven, six, five,

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four, three, two, and one.

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Let everything go.

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Stay with it.

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Notice what comes up.

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Reside in that
wonderful role of the observer.

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And wherever you are, whether
you're seated in a chair

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or Sukhasana or lying down,

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you're gonna find soft,
easy movement with the neck.

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So, if you're lying down,

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you might rock the
head gently side to side.

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You might shake the
head yes and then no.

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And then you'll start
to bat the eyelashes open.

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Soft, easy movement
with the neck and shoulders.

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And then we'll
take a big inhale in

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and exhale, sigh it out,
so this is important,

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little big of sound here.

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Inhale in.

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Sigh it out. (sighs)

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And one more time, inhale.

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(deeply sighs)

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Hands come together,
notice how you feel.

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Thank you for sharing your time

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and your energy and
your practice with me

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and all the people
around the globe participating,

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working towards a
happy, healthy balanced life.

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Namaste.

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(gentle music)