WEBVTT

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(birds, insects chirping) 
(Adriene gasps)

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- Hey, everyone.

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Welcome to Yoga With Adriene.

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I'm Adriene.

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And today, we have yoga
for when you are scared.

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So hop into something comfy,

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and let's get started.

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(birds, insects chirping)

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Alright, and here we are.

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Thank you for
selecting this practice.

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You are not alone.
We're gonna begin laying down.

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Let's join Benji here.

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Come on down to the ground.

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Lay down on your back.

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Extend thine limbs out long.

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And I promise I'm not gonna talk
like that the whole practice.

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Extend your legs out.

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Just relax your arms.

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And essentially, we're starting

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in the corpse
posture today, Shavasana,

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just taking a moment to
relax the weight of our body

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completely and
fully into the earth.

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A moment of pause.

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An opportunity

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for a gentle surrender.

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If you've come to this
practice for preventative care,

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just to nurture
the nervous system,

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that's great.

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And if this practice finds you

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in survival mode,

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I got your back.

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And Benji does too.

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So close your eyes,
and together we'll begin

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to bring our
awareness to our breath.

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And just allow your awareness,

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this mindfulness of
the way you're breathing,

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to be what inspires maybe

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a deeper breath.

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But you don't have to force it,

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so just by bringing awareness

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to your breath, it will
start to change naturally.

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But you don't have to force it.

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Then notice where
your thoughts go here.

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Wherever the mind
has wandered here,

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that's okay.

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Just acknowledge those thoughts,

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and then let's use this
awareness of our breath

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to kind of just circle back

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to this present moment,
which is really a gift,

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a green light, a possibility,

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an opportunity to

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kind of get off
the hamster wheel

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and just find a little peace.

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Even if it's just a little.

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Soothing nerves.

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Quelling worry.

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Let this practice be
easy and comforting.

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Give yourself just
this time and space

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to simply be present.

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Not in the future, 
not in the past, but just here.

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Right now.

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Take a deep breath
in and start to wiggle

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the fingers and toes.

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As you exhale, you can
bat the eyelashes open

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and just walk
the heels together.

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We'll draw the right
knee up into the chest,

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wrap the fingers or the
arms around your right shin,

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and you're just gonna
rotate your right ankle

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one way and then the other.

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Inhale in deeply.

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As you exhale, 
peel your head, your chest up.

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Think about reaching
your nose towards your knee.

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And then release
it slowly and switch.

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Extend through the right leg.

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Squeeze the left knee up,
in towards the chest.

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Rotate the right, excuse me,

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left ankle one way
and then the other.

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And then inhale in deeply.

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As you exhale,
gently lift the head.

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Keep the shoulders relaxed here.

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You're reaching your
nose towards your knee,

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and then release.

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Now bring the
right knee up to join

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the left here and your
head's relaxed on the ground.

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You're just gonna hug
the knees into the chest,

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and gently rock a
little side to side.

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Part your lips, relax your jaw.

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Think about crawling
your shoulders down,

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away from your ears.

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Feel your back supported here.

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The earth rising
up to support you.

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This practice, literally having 
your back in this moment.

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Just take a breath in.

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And big exhale out.

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Beautiful.

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Bring the left foot down.

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Cross the right ankle over
the top of the left thigh.

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Thread the needle,
so lift your left knee.

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Interlace the fingertips
behind your left thigh.

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Breathe deep here.

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Keeping that left foot active.

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You might rock gently, side
to side here, if it feels good.

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Inhale in.

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Exhale again,
lift the head.

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And reach the nose towards
the calf or the ankle here.

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Breathe in.

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And breathe out to release.

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Then we'll switch.

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Finding that figure
four on the other side.

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You can rock gently, side
to side, if that feels right.

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Just feel your spine supported 
here, shoulders relaxed.

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Lots of emotion in the hips.

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Just lots of

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feelings in the body, right?

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Low back, the belly.

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So breathe deep.

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Inhale in.
Exhale, lift the head.

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Nose reaches towards the calf.

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And then exhale to release.

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Walk the feet now is
wide as your yoga mat.

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Bring the knees in to touch.

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Bring the hands
now to your belly.

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And as you inhale,
fill the belly with air.

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Feel the hands
rise as you breathe in,

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big diaphragmatic breath.

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And then fall as
you breathe out.

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So now we're
starting to get a little more

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specific with the breath.

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A little more intentional.

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Inhale, imagining a
big balloon in your belly

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as you breathe in.

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And exhale, it softens and
releases as you breathe out.

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Give it a couple of goes here.

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So now we're gonna
keep the belly breath,

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but we're gonna
add another part.

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So extending the inhale,
you're gonna inhale,

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fill the belly, 
the low belly with breath.

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And then you're
gonna keep inhaling in

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as you fill the chest,
the upper back with air,

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and then you'll
empty it all out.

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Let's give it a try.

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So here we go, inhaling deeply.

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First, fill the belly.

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Feel it expand.

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And then the chest, upper back.

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Good, and then exhale,
let everything go.

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Let's try that again.

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Two-part breath. 
Inhale, fill the belly.

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Keep breathing in,
keep breathing in.

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Fill the chest.

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Full exhale.

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Inhale, fill the belly.

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Fill the chest.

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Upper back.

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And full exhale.

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Now you can close your
eyes or soften your gaze here.

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We're gonna do two more.

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Inhale belly.

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Chest, upper back.

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Full exhale.

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Last one. 
Inhale, belly.

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Chest and upper back.

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And empty it out.

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Allow your hands to open here.

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Rest the arms
gently at your side.

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And you're gonna rock the
head a little side to side,

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ear to ear, just massaging 
the back of the head.

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Getting a nice,
passive stretch in the neck.

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And then bring
it back to center.

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We'll hug the
knees up into the chest,

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and you can rock
and roll up and down

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the length of your spine,

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or if it feels
more appropriate today,

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to turn and take a little
moment in fetal position,

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do that.

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We're gonna
transition all the way up

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to a nice, cross-legged seat.

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We'll bring the
hands to the knees here.

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And right away, we're
gonna move in a circle.

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So we're gonna inhale,
smooth the heart,

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the chest forward.

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Exhale, round the spine,
think Cat Pose.

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And then keep it going.
Inhale, smooth it forward.

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And exhale around and back.

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Now, close your eyes.

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If you feel comfortable 
or soften your gaze

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and just go inward here as
you move with your breath,

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perhaps inhaling
as you come forward,

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and exhaling as you
come around and back.

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Or you can just sync
up with your own rhythm,

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finding your own
conscious breath pattern here.

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And then reversing the circle.

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And then releasing

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that movement and
coming into a moment

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of exquisite stillness,

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with your head and
your heart and your pelvis

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all stacked in one line.

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Now notice if you
might be a little collapsed

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in the chest area or the heart.

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If you are, you're not alone.

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Let's just give a
gentle lift of the chest here.

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Relaxing the shoulders down.

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Beautiful, from here,
we'll open the eyes

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and we're gonna take the hands,

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and we're gonna create like a V

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with the index finger 
and middle finger.

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And we're gonna bring
them right to the ear here,

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right where the
earlobe and jaw are.

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And we're gonna give a little
massage up through the ear

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and then down to the jawline.

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Up through the ear
and down to the jawline.

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And you can part the
lips again, relax your jaw.

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Just a gentle massage here.

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Encouraging healthy,
lymphatic flow.

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And if you'd like, you can 
start to maybe draw it

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all the way down
to the collarbone.

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Just like so.

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You don't have to
press super hard here

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unless you're going
for a nice massage.

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Great, and then we're just gonna

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shake the hands a
little bit, let it go.

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Good, and then we're
gonna take the left hand

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to the right knee, right?

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Right fingertips behind, just 
a nice, easy twist to the right.

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Deep breath in.

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Long breath out.

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Again, deep breath in.

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And a really long breath out.

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And one more inhale in,
lift your chest.

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Exhale, twist.

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And nice and easy,
back through center

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and over to the other side.

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Inhale.

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Exhale, empty.

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Inhale in.

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Exhale fully.

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Deep breath in.

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And exhale, twist.

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Beautiful, bring the
palms together at center.

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You're gonna take a
deep breath in here.

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Exhale out through the mouth.

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Inhale deeply, slow it down.

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And exhale fully.

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Great, now we're gonna
do a little box breath.

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So you're gonna inhale for four.

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Then you'll retain
the breath for four.

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Then you'll exhale for four.

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And then we'll, on the exhale,

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keep it empty as

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you count to four and
then we'll begin again.

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I'll count us through,
so here we go.

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Just one breath
to get on the same page.

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Inhale in.

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Empty it out.

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And we'll inhale on one, two,

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three, four, pause.

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Hold the breath for 
one, two, three, four.

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And empty one, two, three, four.

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Hold one, two, three, four.

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Big inhale, one, two,
three, four, pause.

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Keep the shoulders relaxed
for one, two, three, four.

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And exhale one, 
two, three, four.

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Empty and hold 
one, two, three, four.

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Big buoyant inhale 
one, two, three, four.

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Pause for one, two, three, four.

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Empty one, two, three, four.

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Hold for one, two, three, four.

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Last time, inhale, 
one, two, three, four.

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Hold one, two, three, four.

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Exhale one, two, three,

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four, and release.

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Inhale, nice and easy.

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And exhale to let it go.

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Release the palms, we're gonna
come forward onto all fours.

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You're gonna walk the hands out,

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curl the toes under,

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and we're just gonna
move the hips a little easy,

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side to side.

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Just a little
somatic movement here.

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Finding what feels good.

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You might send the
hips all the way back.

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Stretch the feet.

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You might bump the hips
to the right, to the left.

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If you want to sneak
in a Cat-Cow, you can.

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And find your breath again.

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And then send the
hips up high in the back,

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Downward Facing Dog.

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And find what feels good here.

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Breathe deep, 
head is now below the hips,

00:16:30.700 --> 00:16:32.171
below the heart.

00:16:33.070 --> 00:16:35.572
We're reaching
through the fingertips.

00:16:41.710 --> 00:16:43.790
And then from here,
we're gonna lower the knees

00:16:43.790 --> 00:16:45.410
back down to the ground,

00:16:45.410 --> 00:16:47.890
bring the right hand
over to meet the left,

00:16:47.890 --> 00:16:50.240
and then we're gonna lift
the right foot all the way up

00:16:50.240 --> 00:16:52.010
towards the top edge of the mat.

00:16:52.010 --> 00:16:54.809
So we're in a little
Lizard variation here.

00:16:56.330 --> 00:16:58.210
Now pull the
right hip crease back

00:16:58.210 --> 00:17:01.200
and we're gonna turn the right
toes out just a little bit.

00:17:02.090 --> 00:17:03.180
We're breathing deep.

00:17:03.180 --> 00:17:04.750
If you want a little more here,

00:17:04.750 --> 00:17:07.623
you can walk the left
knee back just an inch.

00:17:09.340 --> 00:17:11.660
Good, inhale in, look forward.

00:17:11.660 --> 00:17:14.310
Exhale, relax the
shoulders away from the ears.

00:17:14.310 --> 00:17:16.650
Skin of the face is
nice and soft and easy here.

00:17:16.650 --> 00:17:17.954
Not clenching.

00:17:19.480 --> 00:17:21.290
Alright.

00:17:21.290 --> 00:17:23.460
Now inhale in here. 
As you exhale,

00:17:23.460 --> 00:17:27.040
lift the left knee and
reach the left heel back.

00:17:27.040 --> 00:17:28.390
Breathe deep here.

00:17:28.390 --> 00:17:29.880
Find that two-part breath.

00:17:29.880 --> 00:17:32.350
If you like,
think about breathing

00:17:32.350 --> 00:17:34.390
nice, wide, lateral breaths.

00:17:34.390 --> 00:17:38.037
So into the side bodies,
side body.

00:17:41.370 --> 00:17:44.420
Beautiful, now lower 
that left knee.

00:17:44.420 --> 00:17:47.410
You're gonna take the
left toes and just turn it

00:17:47.410 --> 00:17:49.880
to the right side
of your yoga mat.

00:17:49.880 --> 00:17:52.097
Walk your right foot in
just a little bit here,

00:17:52.097 --> 00:17:54.480
and we'll bring the
left hand to the low back

00:17:54.480 --> 00:17:55.800
as you open up
through the chest.

00:17:55.800 --> 00:17:57.112
Deep breath in.

00:17:58.670 --> 00:18:01.020
And long breath out.

00:18:01.020 --> 00:18:02.600
And then nice and easy release.

00:18:02.600 --> 00:18:04.840
Come back to
your nice, low lunge.

00:18:04.840 --> 00:18:07.270
We'll bring the right
foot back in the space.

00:18:07.270 --> 00:18:09.910
Walk the hands back out
and send the hips up high,

00:18:09.910 --> 00:18:11.160
Downward Facing Dog.

00:18:11.160 --> 00:18:12.890
Nice cleansing breath here.

00:18:12.890 --> 00:18:14.720
Inhale in deeply.

00:18:14.720 --> 00:18:17.650
Exhale, let go.

00:18:17.650 --> 00:18:19.093
Let it go.

00:18:22.952 --> 00:18:25.560
Then slowly lower the
knees back to the earth.

00:18:25.560 --> 00:18:27.500
Left hand comes
over to meet the right.

00:18:27.500 --> 00:18:30.190
Left foot comes up to
the top edge of your mat.

00:18:30.190 --> 00:18:31.630
Make any little adjustments here

00:18:31.630 --> 00:18:33.300
so you feel good
in your foundation.

00:18:33.300 --> 00:18:34.880
Front knee over front ankle.

00:18:34.880 --> 00:18:37.163
Maybe walk that
right knee back an inch.

00:18:38.270 --> 00:18:39.790
Turn the left toes out.

00:18:39.790 --> 00:18:42.760
Pull the left hip crease
back in space just a bit.

00:18:42.760 --> 00:18:45.757
And inhale, look forward,
open the chest.

00:18:48.340 --> 00:18:50.393
Nice, wide breaths here.

00:18:58.569 --> 00:19:00.070
And then inhale in deeply.

00:19:00.070 --> 00:19:01.810
As you exhale,
lift the right knee,

00:19:01.810 --> 00:19:03.150
reach the right heel back.

00:19:03.150 --> 00:19:04.682
Really reach, reach, reach.

00:19:09.270 --> 00:19:11.230
Deepen your breath.

00:19:13.920 --> 00:19:15.831
That's right, lean in.

00:19:16.961 --> 00:19:18.411
Mmm.

00:19:18.411 --> 00:19:20.140
And then we'll slowly
lower the right knee.

00:19:20.140 --> 00:19:22.840
Send the right toes towards
the left side of your mat.

00:19:23.690 --> 00:19:26.820
Walk your left knee back into 
center, towards the left hand.

00:19:26.820 --> 00:19:29.100
And you can really
press your left elbow

00:19:29.100 --> 00:19:31.530
and your, excuse me, your,
yeah, your left elbow

00:19:31.530 --> 00:19:34.160
and your left leg
in towards each other

00:19:34.160 --> 00:19:36.490
as we take the
right hand to the low back.

00:19:36.490 --> 00:19:39.300
Spiral your heart
up towards the sky.

00:19:39.300 --> 00:19:40.912
Big inhale.

00:19:43.050 --> 00:19:44.290
And exhale.

00:19:44.290 --> 00:19:45.930
Let's slowly release.

00:19:45.930 --> 00:19:49.210
We'll come back to Downward
Dog for just a breath more.

00:19:49.210 --> 00:19:51.430
So hips up high and back.

00:19:51.430 --> 00:19:52.880
Claw through their fingertips.

00:19:52.880 --> 00:19:55.096
Inhale in.

00:19:55.096 --> 00:19:57.138
And exhale out
through the mouth.

00:19:59.570 --> 00:20:02.110
Beautiful, slowly
lower to the knees.

00:20:02.110 --> 00:20:05.360
Bring the toes to touch,
knees as wide as the yoga mat.

00:20:05.360 --> 00:20:09.630
Melt your heart down
and come into Child's Pose.

00:20:09.630 --> 00:20:12.823
Forehead comes to the mat,
close your eyes,

00:20:13.920 --> 00:20:17.120
and listen to the
sound of your breath here.

00:20:17.120 --> 00:20:19.002
Nice and easy.

00:20:20.300 --> 00:20:23.030
Nice, slow, calm breath.

00:20:23.030 --> 00:20:24.460
Each breath in

00:20:25.390 --> 00:20:29.549
inviting in a sense of peace

00:20:30.690 --> 00:20:33.220
and of calm.

00:20:33.220 --> 00:20:35.176
And each breath out,

00:20:36.050 --> 00:20:37.598
a release,

00:20:38.540 --> 00:20:42.739
welcoming in relaxation.

00:20:59.660 --> 00:21:02.823
Take one more
deep breath in here.

00:21:04.870 --> 00:21:07.966
And as you exhale,
slowly rise up.

00:21:09.710 --> 00:21:11.390
Then we'll walk 
the knees together

00:21:11.390 --> 00:21:14.513
and we'll send
the legs to one side.

00:21:15.400 --> 00:21:18.531
Then we'll come through to
extend the legs out in front.

00:21:19.650 --> 00:21:21.271
Last bit here.

00:21:22.100 --> 00:21:23.960
We're gonna just
do spider fingers

00:21:23.960 --> 00:21:27.610
all the way out
to touch the shins,

00:21:27.610 --> 00:21:29.932
the ankles, or the toes.

00:21:30.810 --> 00:21:32.170
And then you can
bend your knees.

00:21:32.170 --> 00:21:33.810
As you inhale, lift your chest.

00:21:33.810 --> 00:21:37.870
Let your front body,
your belly really, get long.

00:21:37.870 --> 00:21:39.160
And then exhale.

00:21:39.160 --> 00:21:42.810
Allow the front
body to drape over,

00:21:42.810 --> 00:21:46.103
finding your version
of a seated Forward Fold.

00:21:47.040 --> 00:21:50.720
So rounding through the
spine is okay here today.

00:21:50.720 --> 00:21:52.660
A lot of times, we talk
about keeping flat back.

00:21:52.660 --> 00:21:54.920
I think you can just go
ahead and allow yourself

00:21:54.920 --> 00:21:56.670
to round forward,

00:21:56.670 --> 00:21:59.600
as long as you're breathing
that nice, wide breath here.

00:21:59.600 --> 00:22:01.362
Nice and slow.

00:22:02.700 --> 00:22:06.190
Feeling the sensation
of the skin on your back,

00:22:06.190 --> 00:22:08.304
stretching as you inhale.

00:22:10.000 --> 00:22:11.990
And honoring the softening

00:22:11.990 --> 00:22:15.180
that can happen when you exhale

00:22:15.180 --> 00:22:17.025
and let go.

00:22:20.520 --> 00:22:23.387
Inhale, find expansion.

00:22:25.410 --> 00:22:27.688
Exhale, release.

00:22:36.698 --> 00:22:38.430
Then slowly,

00:22:38.430 --> 00:22:42.270
we'll begin to tuck the chin
into the chest and roll it up.

00:22:42.270 --> 00:22:45.020
We'll come to lie
flat on the back.

00:22:45.020 --> 00:22:48.680
One more time, 
hug the knees into the chest.

00:22:52.080 --> 00:22:54.390
Then we're gonna take the
hands down at the sides,

00:22:54.390 --> 00:22:56.550
and we're gonna
bring the feet to the mat.

00:22:56.550 --> 00:22:57.830
And you're just gonna

00:22:57.830 --> 00:23:00.760
give yourself a little
bit of tap of the toes, but

00:23:02.360 --> 00:23:03.380
really give it a good tap

00:23:03.380 --> 00:23:04.910
unless you have
downstairs neighbors

00:23:04.910 --> 00:23:06.180
then maybe omit this part.

00:23:06.180 --> 00:23:07.650
But you're tapping,
you're tapping.

00:23:07.650 --> 00:23:10.526
Maybe you do the whole foot.

00:23:11.840 --> 00:23:14.810
Tapping the soles
of the feet for five,

00:23:14.810 --> 00:23:17.350
four, three,

00:23:17.350 --> 00:23:20.290
two, and on the one,
open the knees wide.

00:23:20.290 --> 00:23:22.500
Soles of the feet come together.

00:23:22.500 --> 00:23:23.900
Bring your left
hand to your heart,

00:23:23.900 --> 00:23:26.632
right hand to your belly,
take a deep breath in.

00:23:28.510 --> 00:23:31.051
And a long, slow breath out.

00:23:33.880 --> 00:23:35.974
Again, inhale in.

00:23:39.290 --> 00:23:41.255
Long, slow release.

00:23:42.370 --> 00:23:45.480
Bring the fingertips to
the outer edges of the thighs.

00:23:45.480 --> 00:23:47.930
Now walk the knees
in and once again,

00:23:47.930 --> 00:23:51.597
feet towards the
outer edge of the mat.

00:23:52.830 --> 00:23:54.830
Bring the hands to
rest on the low ribs.

00:23:54.830 --> 00:23:56.150
And you're just
gonna take the knees

00:23:56.150 --> 00:23:59.430
over towards the right, but
keep the feet where they are.

00:23:59.430 --> 00:24:02.580
If you like, you can cross
the left ankle over the top.

00:24:02.580 --> 00:24:05.860
Excuse me, right ankle
over the top of the left thigh.

00:24:05.860 --> 00:24:07.242
Breathe in.

00:24:09.330 --> 00:24:10.845
Nice, breathe out.

00:24:10.845 --> 00:24:12.710
Hopefully by now, 
you're really catching some

00:24:12.710 --> 00:24:14.680
nice, long, soulful breaths.

00:24:14.680 --> 00:24:17.073
If not, it's never too late.
How about now?

00:24:17.073 --> 00:24:19.091
Let's bring the
knees over to the left.

00:24:20.410 --> 00:24:23.400
Can cross the left
ankle over the right.

00:24:23.400 --> 00:24:26.034
Left ankle over the
top of the right thigh.

00:24:33.280 --> 00:24:35.240
And then release.

00:24:35.240 --> 00:24:37.580
Extend the legs out long.

00:24:37.580 --> 00:24:40.920
Allow the hands to rest
in a comfortable position.

00:24:40.920 --> 00:24:43.760
Either gently at your sides,
maybe resting on your belly

00:24:43.760 --> 00:24:45.140
is very comforting.

00:24:45.140 --> 00:24:47.080
Or even
interlacing the fingertips.

00:24:47.080 --> 00:24:49.660
Bring 'em behind
the head, elbows wide.

00:24:49.660 --> 00:24:51.977
Find what feels
good for you today.

00:24:53.320 --> 00:24:55.680
And we'll come into stillness.

00:25:02.928 --> 00:25:06.135
And notice any
sounds that may be

00:25:08.220 --> 00:25:11.376
a part of your soundscape here.

00:25:12.850 --> 00:25:14.717
Today, your setting,

00:25:16.770 --> 00:25:18.593
your scene.

00:25:22.100 --> 00:25:25.275
And then bring your
attention back to your breath.

00:25:27.820 --> 00:25:29.695
The sound of your breath.

00:25:32.720 --> 00:25:35.007
And how short or how long

00:25:36.120 --> 00:25:39.197
your inhales are, 
your exhales.

00:25:41.210 --> 00:25:43.909
And know that this is
always available to you

00:25:45.300 --> 00:25:48.225
to hear loud and
clear what is going on

00:25:48.930 --> 00:25:51.305
in the world.

00:25:52.560 --> 00:25:56.828
To experience the
sounds and the noise

00:25:58.120 --> 00:26:00.860
in the world, 
in your world, in your scene.

00:26:00.860 --> 00:26:04.280
And it's always available

00:26:05.210 --> 00:26:07.250
to you to pause

00:26:07.250 --> 00:26:11.650
and come and just 
start by noticing

00:26:11.650 --> 00:26:12.650
your breath.

00:26:12.650 --> 00:26:16.943
How long the inhales are,
how long the exhales are.

00:26:18.250 --> 00:26:22.666
Noticing the quality 
of your breathing.

00:26:25.755 --> 00:26:27.940
And that's all you have to do,
is come to that moment.

00:26:27.940 --> 00:26:31.770
And from there, I believe 
you might keep going.

00:26:33.310 --> 00:26:36.971
One deep breath leading
to another to another.

00:26:39.310 --> 00:26:41.040
But often, it's hard to remember

00:26:41.040 --> 00:26:42.450
that that's even there for us.

00:26:42.450 --> 00:26:44.932
It's quite remarkable, isn't it?

00:26:47.540 --> 00:26:50.994
So cheers to us for
taking time to remember.

00:26:54.090 --> 00:26:57.320
And cheers to you for sharing
your valuable time and energy

00:26:57.320 --> 00:26:58.720
with Benji and I here today,

00:26:58.720 --> 00:27:03.100
and all of the beautiful
people practicing together.

00:27:03.100 --> 00:27:07.340
I do believe that
this practice is special.

00:27:07.340 --> 00:27:10.410
It's a reminder
that we're not alone,

00:27:10.410 --> 00:27:12.670
and that even when we

00:27:12.670 --> 00:27:15.640
feel alone or isolated at home,

00:27:15.640 --> 00:27:18.364
we are connected and
we're all in this together.

00:27:19.700 --> 00:27:21.610
Take good care of yourself.

00:27:21.610 --> 00:27:23.250
I love you guys.

00:27:23.250 --> 00:27:26.150
Bring the palms up
to the forehead here.

00:27:26.150 --> 00:27:27.170
Thumbs to the third eye.

00:27:27.170 --> 00:27:28.700
Let's just take
one more breath in.

00:27:28.700 --> 00:27:31.368
Altogether, inhale in deeply.

00:27:33.180 --> 00:27:35.328
And long exhale.

00:27:37.430 --> 00:27:38.645
Namaste.

00:27:41.231 --> 00:27:46.591
(upbeat music)