WEBVTT

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- Hi everyone. 
Welcome to Yoga with Adriene.

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I'm Adriene, this is Benji.

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And today, 
we have a sweet little

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meditation for self love.

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So hop into something 
comfy and let's get started.

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(upbeat music)

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Alrighty my friend,

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we're going to begin in a
comfortable seat of your choice.

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You can also do 
this video lying down.

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I want you to feel comfortable.

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And go to a position,

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come into a 
position that feels good,

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that feels supported.

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So, I'm sitting up on a bolster

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so that I can feel nice and
comfortable sitting up tall,

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but you do you.

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If you're sitting up, align
your head over your heart,

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and your heart over your pelvis.

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If you're lying down,
tuck you chin,

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so that your 
neck is nice and long.

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Then let's bring our 
left hand to our heart space

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and our right 
hand to the low belly.

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Gently allow your 
eyelids to get heavy,

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close your eyes

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and baby, let's take this time

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to reset,

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reconnect,

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remember that

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we are worthy,

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worthy of love.

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As we begin to tune in here,

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trust that you 
made the right decision

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selecting this video,

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carving out just 
a little bit of time

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and space to 
consider or reconsider

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where you are right now.

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And not only reconnect 
or remember with this fact,

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in my mind this truth, 
that you are worthy of love.

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But perhaps we open to 
taking it one step further,

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and remembering or reconnecting
with the fact or the truth

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that you are love.

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Take a deep breath 
in wherever you are.

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And a long breath
out wherever you are.

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And now maybe 
with the eyes closed,

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if they are not already, 
take another deep breath in.

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Wherever you are,

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just whatever's 
going on with you today.

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And a long breath out.

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So I'm definitely 
rolling out the red carpet here

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for you to just come as you are,

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with however you're feeling.

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And then hopefully we 
can use this gentle process

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either as preventative care
or a little rescue remedy

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for you to know and feel 
that you are worthy of love,

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and that you are in fact,
the love itself.

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Inhale in.

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Now on your next exhale,

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just allow the hands to 
rest wherever it feels good.

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Gently at your sides,

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maybe palms on the 
knees or the thighs,

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maybe fingertips 
resting gently on the ribs

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if you're on your back.

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Use the sound of my 
voice to guide you here,

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so you can keep 
your eyes closed.

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Relax your tongue 
down in your mouth.

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Take a deep breath in.

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Fill your belly with air.

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And as you exhale, 
relax your shoulders.

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Now starting at your feet,

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send your 
awareness to your feet,

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and just slowly 
taking a gentle body scan

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noticing as you go 
up through the body,

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all the way to your crown,

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noticing if there 
are any tight places

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or places that you 
might be holding or gripping.

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See if you can detect 
any places in the body

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physically or energetically,

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where you might 
be able to soften,

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blanket a little love.

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Relax.

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Inhale in deeply.

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And exhale completely.

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Continuing with the 
nice conscious breath.

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Seeing if you can,
whatever this means to you,

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breath like you love yourself.

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Inhaling lots of love in.

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And exhaling lots of love out.

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Now if you stumbled 
across some areas,

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either specifically physically,

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maybe in the shoulders,
the low back, the hips,

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or more energetically,
emotionally,

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maybe in the heart space or
even in the head, the neck,

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if you stumbled across a 
place that has felt tight

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or is tight, congested,

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use your breath,
this loving inhale

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and this loving exhale,

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to soften that area,
to smooth it out.

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Send some love to that area.

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Breathing in deep into 
the belly as you inhale.

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Softening, blanketing 
the body in love

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as you surrender on the exhale.

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Continue to gently 
deepen your breath,

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using it as a tool

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to reside in 
the present moment.

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Notice the 
thoughts that come up.

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Acknowledge them 
and use the mantra

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inhale lots of love in.

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And exhale lots of love out.

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Anchor the brain to refocus

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on love.

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You can use the mantra

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inhale lots of love in.

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Exhale lots of love out.

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In repetition here.

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And you can use it off the mat

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when you wake up in the morning,

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and before you 
go to bed at night.

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Inhale lots of love in.

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Exhale lots of love out.

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Inhale lots of love in.

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Exhale lots of love out.

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Continue with your breath,

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repeating the mantra 
a couple more times,

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ingraining it, remembering it,

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taking it as a tool

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to reset and reconnect

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with the truth that 
you are worthy of love,

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and that in fact,

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you are love.

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If you're on your back,
tuck your chin again,

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lengthen through 
the back of the neck.

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If you're seated, 
use your next inhale

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to lift your heart 
space a little bit more.

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Inhale lots of love in.

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Exhale lots of love out.

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Inhale lots of love in.

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Exhale lots of love out.

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As you're ready,

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gently bring the palms together,

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Anjali Mudra at the heart.

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Take a hot second, 
notice how you feel.

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And as you're ready,

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start to lift the corners 
of the mouth and smile,

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even if it's a fake smile.

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Allow your smile to 
grow a little bit bigger.

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Take deep breath in.

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A long breath out.

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Flutter the eyelashes open.

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Bring the thumbs up 
to the third eye,

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quietly whisper,

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I am worthy of love.

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I am worthy of love.

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Don't be shy.

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Quietly whisper, affirm,

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I am love.

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I am love.

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And then allow your 
head and your hands

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to gently fold in, 
bowing towards your heart.

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Thank you so much for 
sharing a little time with me

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and with people 
all over the world.

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You are not alone.
We're all in this together.

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Let's take one more deep inhale.

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Breathing in love.

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Exhale, breathing out

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yup, you guessed it, love.

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Thanks everyone.

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Let me know how you're feeling

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in the comments 
section down below.

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If you think you 
know someone in your life

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who might benefit from 
this little meditation break,

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send this free video to them.

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Thank you for subscribing 
to Yoga with Adriene

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YouTube channel and 
supporting free yoga

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and meditation for all.

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I love ya.

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Namaste.

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(upbeat music)