WEBVTT

00:00:00.344 --> 00:00:02.962
- Hello everyone and
welcome to Yoga With Adriene.

00:00:02.962 --> 00:00:07.400
I'm Adriene and this is
Benji and today we have a

00:00:07.400 --> 00:00:11.119
five-minute meditation
that you can do anywhere.

00:00:11.119 --> 00:00:14.483
So on your mat, on a 
meditation cushion, on a block,

00:00:14.483 --> 00:00:17.367
on a chair, on your couch, 
in your bed, in a car,

00:00:17.367 --> 00:00:19.679
on a boat, I got you.

00:00:19.679 --> 00:00:24.600
Let's take a second to tune
in to our breath, to pause and

00:00:24.600 --> 00:00:28.566
invite balance back in
for the brain and the body.

00:00:28.566 --> 00:00:30.234
We got this.

00:00:30.234 --> 00:00:33.514
(upbeat music)

00:00:42.759 --> 00:00:46.295
Alright, come into your seat,

00:00:48.208 --> 00:00:50.488
wherever you are.

00:00:56.194 --> 00:00:57.745
And

00:00:58.939 --> 00:01:02.700
if you're comfortable,
right away, I'll invite you to

00:01:02.700 --> 00:01:07.481
soften your gaze down 
gently past your nose

00:01:07.481 --> 00:01:09.527
or close your eyes.

00:01:12.359 --> 00:01:16.596
Allow the sound of my
voice to guide you here.

00:01:19.239 --> 00:01:22.576
Five minutes of meditation

00:01:23.805 --> 00:01:25.844
to support you,

00:01:27.384 --> 00:01:29.445
to ground you,

00:01:31.879 --> 00:01:36.079
and to hold you in presence.

00:01:41.420 --> 00:01:43.194
Take a deep breath in and

00:01:43.194 --> 00:01:45.560
lengthen up through 
the crown of your head.

00:01:45.560 --> 00:01:48.897
So just get a little
taller in your spine.

00:01:50.799 --> 00:01:56.029
And as you exhale, gently draw
the shoulders back just a bit

00:01:56.029 --> 00:02:00.208
and imagine just draping
them down the back body.

00:02:01.319 --> 00:02:06.000
So again, inhale, 
sit up a little taller,

00:02:06.000 --> 00:02:09.199
lengthen through the spine.

00:02:09.199 --> 00:02:14.320
And exhale, pulling the
shoulders back and down.

00:02:16.840 --> 00:02:21.469
And one more time, 
sit up tall as you breathe in,

00:02:21.469 --> 00:02:24.028
get longer in the spine.

00:02:25.599 --> 00:02:30.629
And pulling the elbows and the
shoulders back a bit to relax

00:02:32.840 --> 00:02:37.000
the weight of the shoulders
and the weight of the arms

00:02:37.000 --> 00:02:38.649
down.

00:02:42.230 --> 00:02:45.529
Now just simply 
allow your breath

00:02:45.529 --> 00:02:48.471
to flow naturally.

00:02:49.800 --> 00:02:52.876
I always find that is a

00:02:54.341 --> 00:02:59.080
gentle catch-22 
because when we

00:02:59.080 --> 00:03:02.588
bring our awareness inward,

00:03:02.588 --> 00:03:05.995
it can change the 
quality of our breath.

00:03:07.698 --> 00:03:10.919
Let it flow naturally,
but also notice when you feel

00:03:10.919 --> 00:03:16.364
inspired to breathe

00:03:16.364 --> 00:03:19.018
with more awareness.

00:03:25.159 --> 00:03:27.554
There's no right or wrong here.

00:03:28.789 --> 00:03:32.120
Thank you for
allowing me to be your guide.

00:03:38.039 --> 00:03:40.958
As you sit quietly here,

00:03:42.275 --> 00:03:45.459
spine nice and tall,

00:03:48.116 --> 00:03:52.223
bring your awareness 
to the low body.

00:03:55.506 --> 00:04:00.864
And with each breath cycle
in and out, just imagine,

00:04:01.648 --> 00:04:06.889
feel the sensation of the
low body getting heavy.

00:04:14.400 --> 00:04:19.899
Like a bag of sand
sinking into the earth.

00:04:33.319 --> 00:04:37.227
And as you sit here quietly,

00:04:37.227 --> 00:04:41.750
you may notice some noise

00:04:44.283 --> 00:04:47.339
and the landscape 
of your thoughts.

00:04:49.879 --> 00:04:51.801
No problem.

00:04:52.869 --> 00:04:55.512
You can acknowledge 
that they're there,

00:04:55.512 --> 00:04:57.991
acknowledge the thought,

00:05:00.227 --> 00:05:02.527
and then just let it pass.

00:05:04.199 --> 00:05:08.400
Like a cloud moving,

00:05:10.685 --> 00:05:14.367
changing shape in the sky.

00:05:15.540 --> 00:05:19.187
(gentle music)

00:06:09.430 --> 00:06:12.873
Continue to acknowledge

00:06:12.873 --> 00:06:15.285
any thought that 
comes to mind and

00:06:15.285 --> 00:06:17.786
allow it to pass.

00:06:21.296 --> 00:06:24.921
And for this last beat

00:06:24.921 --> 00:06:28.262
of this meditation,

00:06:28.262 --> 00:06:31.680
I invite you into

00:06:31.680 --> 00:06:33.912
exquisite stillness,

00:06:33.912 --> 00:06:36.405
whatever that means to you.

00:06:51.920 --> 00:06:56.570
Gently bring your attention
to the upper body now.

00:06:58.470 --> 00:07:01.917
And when you're ready, 
take a deep breath in.

00:07:03.056 --> 00:07:06.759
And as you exhale, shrug
the shoulders a little bit and

00:07:06.759 --> 00:07:10.240
begin to bat
the eyelashes open.

00:07:10.240 --> 00:07:11.833
Open your eyes,

00:07:11.833 --> 00:07:14.210
draw your hands 
together at your heart.

00:07:16.000 --> 00:07:21.092
Thank you for taking this
moment to tune in, to pause,

00:07:21.959 --> 00:07:25.025
to meditate with me 
and with Benji.

00:07:26.832 --> 00:07:30.583
I hope you have a
beautiful rest of the day.