WEBVTT

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- Hello everyone, and
welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji.

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And today we have a beautiful

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dropping into
stillness practice for you.

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So whilst I know
we're all trying

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to get the most out
of our valuable time

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and make the most out
of our valuable energy,

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what if it were
so valuable for us

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to pause and learn how
to drop into stillness

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in this fast-paced world?

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So this could be really great

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after an active workout
or active yoga practice.

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This would also be a
beautiful way to start the day.

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Or if you are
feeling a little turbulence

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in your mind, say,

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this could be a
good thing to do midday,

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but also it's gonna 
be a surefire way

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to wind down for bedtime.

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So it's pretty great.
Hop into something comfy.

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Grab something to
sit up on if ya have it

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and let's get started.

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(upbeat music)

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Alright, my sweet friends,

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go ahead and find a
nice comfortable seat

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or you may do this
practice on your back.

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Maybe come to lay down.

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Find a comfortable position.

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And right away, we're
going to soften the gaze,

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or you can close your
eyes if you feel comfortable.

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And really it may not
be easy, but the invite

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is to see how fast you can

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surrender to stillness.

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(tranquil music)

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Thank you for joining me
and Benji for this practice.

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Again, the invitation

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is to see how fast you can

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surrender to stillness.

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So whether you chose to lie down

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or to find a 
comfortable upright position,

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settle in.

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And begin to just
notice your breath.

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Dropping into
stillness is a process

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that with practice, 
like anything,

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it can be finessed.

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It can become more familiar.

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Perhaps more readily available.

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A powerful tool
in this day and age.

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Allow your hands to rest gently

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in a comfortable
position of your choice.

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And if there's
any area of your body

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that might be
gripping or holding,

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perhaps in the limbs,

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or in the shoulders, 
or the hips,

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or in the jaw, or even in
the skin of the forehead,

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see if you can
soften it a bit here.

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And just noticing again

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the natural ebb and
flow of your breath.

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You don't have to force anything

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or do anything besides

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bring your awareness to it.

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Again, seeing
dropping into stillness

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as a process, an action.

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And it doesn't
necessarily happen immediately.

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But it will happen if you
continue to focus your awareness

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on simply noticing,
just observing your breath,

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observing how you feel.

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Maybe you're particularly 
fidgety today and you think,

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"Maybe this wasn't the
right practice to select."

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Well, trust that
you're here for a reason.

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And you might begin to
gently deepen your breath

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just naturally by bringing
your focus and awareness to it.

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But if it doesn't
happen kind of naturally,

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and it doesn't feel good, you
don't have to force it today.

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Just seeing every natural inhale

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as an opportunity to check in.

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Maybe cultivating a

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sense of peace or calm,

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relaxation with

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every breath out.

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So essentially
with every breath in,

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you're just accepting 
your beautiful self,

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who you are and
where you are today.

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And with every exhale,

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you're willing and open

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to inviting in a sense of calm,

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of peace, and of relaxation.

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(tranquil music continues)

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Stay present with
your breath here.

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And when you're ready,

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we'll scan the body,
starting with the toes

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and the soles of the feet.

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Just bringing your attention
to that part of the body,

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softening anything
that's gripping or holding.

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But otherwise, you don't
have to do anything

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or make anything of it.

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Just sending your
awareness to the toes,

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to the soles of the
feet and the heels.

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And scanning the tops of
the feet and the ankles.

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And as you continue to
gently breathe with awareness,

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send your attention to
the lower part of your legs,

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the shins, the calves.

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And then up through the knees.

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In front of the knee, the sides,
and the back of the knee.

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And through the
upper parts of your legs.

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And the thighs,
the top of the thigh,

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and the back of the thighs.

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The outer edges
of the inner thigh.

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Then scan all the
way up to the hips,

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the hip creases,
the bowl of the pelvis,

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the outer hip, and the glutes.

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And just nice, easy
inhalations here,

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Observing.

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And nice, easy exhalations that

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welcome in a sense of peace.

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Now travel up through the waist,

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the lower back,

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the tailbone and sacrum.

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With love, wrap
around the low belly,

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the front body, your center,

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your core, the side bodies.

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Travel up the spine and
send attention and awareness

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to the back,

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the low back,

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mid-back.

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Around to your ribs,

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and all the way up
through your heart space.

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The chest,

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the upper back.

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Relax your shoulders
as you draw awareness

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to your arms.

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The fingers soft,

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hands heavy.

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The lower part of your arms,

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the elbows,

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the upper-arm bones,

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shoulders again, relax.

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And the collarbones.

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The trapezius
muscles in your neck.

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The back of the head,

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the jawline.

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And travel all the
way up through the skull.

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Relaxing the skin
of the face, the brow.

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And bringing your
awareness all the way up

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to the crown of your head,
the tippy-tip-top of your head.

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And then let the scan go and

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notice what it feels 
like to be still today.

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Notice all that
you can experience

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while you are still.

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(tranquil music continues)

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Relax your tongue in your mouth.

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We'll just take a
few more breaths here.

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Stillness practice in a world

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where we are constantly rushing,

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looking to speed things up,

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fill in every space, every gap.

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Take one more moment here
to embody exquisite stillness

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and just be.

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Now, one last
time here together,

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we'll gently deepen the breath.

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And this time, let a big
inhale and a long exhale

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activate some
movement in your fingers.

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Maybe you bat the
eyelashes gently open,

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but keep your gaze down, soft.

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Then we'll bring
the palms together

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and all the way up
to your heart space.

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And you just might
even press your thumbs

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against your chest here.

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Feel the warmth
between your two palms

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or the potential warmth 
between your two palms

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or the potential warmth of
your thumbs on your chest.

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You might even feel
your heartbeat here.

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And I'd like to
just give thanks.

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And I invite you to join me

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if you feel pulled to just
have a moment of gratitude

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for slowing down,

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for welcoming in a
sense of inner peace.

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And I do believe that when
we take the time to be still,

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we are taking the time to know

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and understand ourselves better.

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So thank you for
sharing this practice with me.

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To more stillness practices

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in our modern day world.

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If you don't have
time for this full video,

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just know you can
always plant your feet

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or just take a
moment anytime, anywhere,

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to pause, notice your breath,
and find stillness.

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Thank you so much.

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Take good care.

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Namaste.

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(upbeat music)