WEBVTT

00:00:00.200 --> 00:00:02.480
- Hello everyone and
welcome to Yoga With Adriene.

00:00:02.480 --> 00:00:06.000
Today we have a quick
but effective meditation for

00:00:06.000 --> 00:00:11.000
helping to balance the nervous
system in difficult times.

00:00:11.000 --> 00:00:12.280
You don't need much today,

00:00:12.280 --> 00:00:15.400
just a willingness
and a little bit of time.

00:00:15.400 --> 00:00:16.790
If you want to 
sit up on something,

00:00:16.790 --> 00:00:18.720
go ahead and grab it now.

00:00:18.720 --> 00:00:20.369
Let's get started.

00:00:20.369 --> 00:00:24.164
(upbeat music)

00:00:32.780 --> 00:00:34.080
Alright, my darling friend,

00:00:34.080 --> 00:00:37.280
let's begin in a
comfortable seat.

00:00:37.280 --> 00:00:41.120
You come into a position
that feels right for you today.

00:00:41.120 --> 00:00:45.040
I'm seated up on a
meditation cushion.

00:00:45.040 --> 00:00:47.516
How convenient.
(chuckles)

00:00:47.516 --> 00:00:49.640
But you can sit up
on a little blanket

00:00:49.640 --> 00:00:51.560
or just on the ground.

00:00:51.560 --> 00:00:54.460
You can also do this in a chair,

00:00:54.460 --> 00:00:58.520
on a couch or even lying down.

00:00:58.520 --> 00:01:01.800
If you feel like you can muster
the energy to sit upright,

00:01:01.800 --> 00:01:04.680
I will encourage that for today

00:01:04.680 --> 00:01:08.266
just because we're gonna start
off with the little breathwork

00:01:09.280 --> 00:01:11.920
where it might be nice to

00:01:11.920 --> 00:01:15.600
be seated tall,

00:01:15.600 --> 00:01:17.240
erect in the spine,

00:01:17.240 --> 00:01:21.271
but again,
choose your starting position.

00:01:22.840 --> 00:01:27.480
And as you're ready,
go ahead and close your eyes.

00:01:29.413 --> 00:01:33.160
And just allow the sound of
my voice to guide you here.

00:01:33.160 --> 00:01:36.620
Don't need necessarily

00:01:36.620 --> 00:01:39.600
to have a 
visual for this practice.

00:01:39.600 --> 00:01:43.383
Of course, peek at me
whenever you need to.

00:01:45.480 --> 00:01:49.348
But thank you for
letting me be your guide.

00:01:52.640 --> 00:01:57.408
Just take a moment here
to relax your shoulders down.

00:02:00.471 --> 00:02:02.360
And maybe make a couple active

00:02:02.360 --> 00:02:06.577
gestures to sit a
little bit taller.

00:02:09.840 --> 00:02:11.480
But then after that,

00:02:11.480 --> 00:02:15.942
just imagine the crown
of your head reaching up.

00:02:17.120 --> 00:02:19.900
Almost like the 
top of a coat hanger

00:02:19.900 --> 00:02:25.157
and then your
body's hanging on that hanger.

00:02:29.400 --> 00:02:34.890
And in our yoga practice,
we talk a lot about opposition.

00:02:34.890 --> 00:02:38.160
You kind of have that
sensation here of lifting and

00:02:38.160 --> 00:02:43.055
lengthening up through
the center channel, the body.

00:02:44.840 --> 00:02:46.480
And this softening,

00:02:46.480 --> 00:02:50.991
this soft grounding

00:02:52.445 --> 00:02:55.120
as the shoulders are heavy,

00:02:55.120 --> 00:02:59.400
the hips heavy,
the limbs

00:02:59.400 --> 00:03:02.680
soft and relaxed.

00:03:10.560 --> 00:03:14.242
We've already begun.
We're in it.

00:03:15.280 --> 00:03:19.120
Just start to notice
what it's like today.

00:03:19.120 --> 00:03:22.120
Are you fidgeting a lot?

00:03:22.120 --> 00:03:26.160
Is your mind boppin'
around from thought to thought?

00:03:26.160 --> 00:03:29.360
Just a reminder,
this is the practice.

00:03:29.360 --> 00:03:31.700
That is exactly,

00:03:31.700 --> 00:03:35.040
exactly where you should be,

00:03:35.040 --> 00:03:40.082
where I would
presume for you to be.

00:03:41.991 --> 00:03:44.842
(soft music)

00:03:52.240 --> 00:03:54.680
Soften through the
skin of the forehead,

00:03:54.680 --> 00:03:57.726
relax your jaw.

00:04:02.600 --> 00:04:05.200
And I'll invite us together to

00:04:05.200 --> 00:04:10.047
slowly begin to
gently deepen the breath.

00:04:14.160 --> 00:04:19.200
And then see if you can
find stillness outside of that.

00:04:19.200 --> 00:04:21.600
So the movement is coming from

00:04:21.600 --> 00:04:24.320
the soft inhalation

00:04:24.320 --> 00:04:27.560
and the gentle exhalation.

00:04:27.560 --> 00:04:33.053
And we're starting to remove
all the extraneous movement.

00:04:40.400 --> 00:04:42.360
Just do your best to continue

00:04:42.360 --> 00:04:47.097
to slowly draw
your attention inward.

00:04:57.720 --> 00:05:00.040
And on your next inhale,

00:05:00.040 --> 00:05:04.280
see if you can 
breathe in on a six count

00:05:05.762 --> 00:05:09.880
and out on an eight count.

00:05:09.880 --> 00:05:11.920
I'll guide us through a few.

00:05:11.920 --> 00:05:16.880
Here we go. 
Inhaling for six, five,

00:05:16.880 --> 00:05:19.800
four, three,

00:05:19.800 --> 00:05:22.080
two, one.

00:05:22.080 --> 00:05:25.833
Exhaling for eight, seven,

00:05:25.833 --> 00:05:28.237
six, five,

00:05:28.237 --> 00:05:30.902
four, three,

00:05:30.902 --> 00:05:32.680
two, one.

00:05:32.680 --> 00:05:34.760
Inhale, six,

00:05:34.760 --> 00:05:35.960
five,

00:05:35.960 --> 00:05:37.240
four,

00:05:37.240 --> 00:05:38.640
three,

00:05:38.640 --> 00:05:39.880
two,

00:05:39.880 --> 00:05:42.640
one.
Empty it out for eight,

00:05:42.640 --> 00:05:43.920
seven,

00:05:43.920 --> 00:05:45.120
six,

00:05:45.120 --> 00:05:46.360
five,

00:05:46.360 --> 00:05:47.760
four,

00:05:47.760 --> 00:05:49.040
three,

00:05:49.040 --> 00:05:50.440
two, one.

00:05:50.440 --> 00:05:52.640
Now on your own,

00:05:52.640 --> 00:05:55.120
you can keep the count 
or you can release it,

00:05:55.120 --> 00:05:59.880
but I just wanted to really
give us the opportunity to

00:05:59.880 --> 00:06:05.071
extend the inhale
and elongate the exhale.

00:06:07.035 --> 00:06:10.574
(soft music)

00:06:23.090 --> 00:06:26.970
And finish 
whatever elongated breath

00:06:26.970 --> 00:06:29.534
you're working on now

00:06:31.196 --> 00:06:33.080
and let it go.

00:06:33.080 --> 00:06:35.430
So letting the pranayama go and

00:06:35.430 --> 00:06:41.000
just allowing your breath
to do whatever it wants to do

00:06:41.000 --> 00:06:46.016
naturally as we come to reside

00:06:46.016 --> 00:06:51.120
in this seated meditation.

00:06:53.661 --> 00:06:57.582
(soft music)

00:09:49.880 --> 00:09:54.931
Slowly bring your
awareness back to your body.

00:09:59.020 --> 00:10:02.040
See if you can sit
up a little bit taller,

00:10:02.040 --> 00:10:04.760
gently, with ease,

00:10:04.760 --> 00:10:08.998
finding more length
from the crown of the head.

00:10:17.430 --> 00:10:21.440
Then slowly 
bring your attention,

00:10:21.440 --> 00:10:24.570
your awareness to

00:10:24.570 --> 00:10:29.040
any sounds that are around you.

00:10:31.680 --> 00:10:34.280
Bring some energy
back to the body,

00:10:34.280 --> 00:10:37.900
maybe moving the
fingers a little bit.

00:10:39.393 --> 00:10:43.280
And moving the
tongue around in the mouth.

00:10:43.280 --> 00:10:46.258
Maybe feeling your teeth,

00:10:47.675 --> 00:10:49.950
your gums.

00:10:52.839 --> 00:10:55.560
And then we'll
bat the eyes open,

00:10:55.560 --> 00:10:58.760
bring the palms together.

00:10:58.760 --> 00:11:00.000
Take a deep breath in.

00:11:00.000 --> 00:11:03.394
As you exhale,
just notice how you feel.

00:11:05.320 --> 00:11:09.140
We'll close with just a

00:11:09.140 --> 00:11:12.160
easy, reverent bow.

00:11:12.160 --> 00:11:14.000
Inhale in.

00:11:14.000 --> 00:11:17.600
And exhale to bow.

00:11:17.600 --> 00:11:21.300
Thanks for joining me,
I'll see you next time.

00:11:21.300 --> 00:11:25.540
(soft music)