WEBVTT

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- Hi, everyone!
Welcome to Yoga with Adriene.

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I am Adriene and 
that's Benji back there.

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And, today, we have an awesome
meditation for the classroom.

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So we're gonna use some simple,

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but powerful, 
mindful breathing techniques

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to find what feels good.

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Let's get started.

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(upbeat music)

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Alrighty, my friends.

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We're gonna begin today seated.

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You can sit in a 
chair or on the ground.

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Or if you really want to,

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you can even do 
this meditation standing.

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So come into a position

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where you can get 
really tall in the spine.

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Imagine your spine is one nice,
long piece of string

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or a light rope and 
it's lighting up with energy

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as you sit or 
stand nice and tall.

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Now, I'm ready 
for this meditation.

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Benji, are you ready?

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He said, "Yes," and 
I hope you are, too.

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We're gonna start this together

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by closing our eyes 
just for one second.

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And if closing your eyes is
scary or makes you feel nervous,

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no worries.

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Just take your gaze and 
look down past your nose.

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And if you're feeling 
silly or anything like that,

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I totally understand because
I'm a super silly person.

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But see if you can give yourself

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just one big breath to focus.

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Down past your nose or close
your eyes and focus inward,

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and bring your 
attention to your breath.

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So the breath is 
an amazing power tool

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for changing how you feel.

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So if your day isn't going great

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or say you're 
having a tough morning

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or even at nighttime

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when you're maybe 
having trouble going to bed

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or falling asleep, relaxing,

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you can use 
your breath as a tool

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to change the way you feel.

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And, take it from me, it works.

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It's super powerful.

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So hopefully by now, 
you've noticed your breath

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and just kind of 
brought some awareness

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to how you're breathing, 
whatever that means to you.

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And in an effort to 
bring a sense of inner peace

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and calm, inner calm,

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we're gonna take five slow
breaths in and out together.

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You ready?

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Benji, you ready?

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Alright, let's go.

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Inhale, breathe in.

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Imagine your breath is 
going down into your belly

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and you're belly's 
inflating like a big balloon.

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Exhale, breathe out 
through the nose or mouth.

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It's okay to make sound here.

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(deeply exhales)

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Four more, big inhale.

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Exhale.

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(deeply exhales)

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Three more, see if you 
can make your breaths bigger.

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More full, inhale.

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(deeply inhales)

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Exhale.

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(deeply exhales)

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Inhale, you're doing great.

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(deeply inhales)

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Slow it down, breath out.

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(deeply exhales)

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And one more just like that.

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Nice and slow, big inhale.

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(deeply inhales)

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And exhale, empty it all out.

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Breathe out, breathe out,
breathe out, breathe out.

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Awesome, stand or 
sit a little taller.

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Imagine you're really reaching
the crown of your head,

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the tippy-tip 
topmost point of your head,

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all the way towards the sky.

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Beautiful, then slowly 
bring one hand to your belly

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and one hand to your heart.

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Inhale.

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(deeply inhales)

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And exhale.

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(deeply exhales)

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Four more, inhale.

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(deeply inhales)

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And exhale.

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(deeply exhales)

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Inhale.

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(deeply inhales)

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And exhale.

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(air hissing)

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Inhale.

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(deeply inhales)

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And empty it out.

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(deeply exhales)

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Inhale.

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(deeply inhales)

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And exhale.

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(deeply exhales)

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At the end of your exhale,

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let your fingertips 
come down to rest gently

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on your lap or at your sides,

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and just notice how those slow,
deep breaths made you feel.

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Then, nice and easy,
take the head

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and you're just gonna 
gently nod it side to side

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as if you were 
shaking the head no.

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Awesome, then 
bring it back to center

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and we're gonna shake 
the head or nod the head yes.

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Awesome, then bring 
it back to stillness.

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See if you can align 
your head over your heart

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and your heart 
right over your hips.

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Then we're gonna 
take one final breath,

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the deepest breath 
you've taken all day.

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And after this breath,

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you're gonna have 
this fresh opportunity

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to feel a different way,

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to maybe see the good 
in yourself and in others,

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and just see 
the good in the day.

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So here we go, are you ready?

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Benji, are you ready?

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Alright, let's do it.

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The deepest breath 
you've taken in all day.

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Here we go, big inhale.

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(deeply inhales)

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And big exhale, 
let everything go.

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(deeply exhales)

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Awesome work.

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Notice how you feel 
and carry it with you

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on into the rest of your day.

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Thanks for sharing 
this time for meditation

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with me and with Benji.

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Namaste.

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(upbeat music)