WEBVTT

00:00:00.167 --> 00:00:02.035
- Hey everyone and 
welcome to Yoga with Adriene.

00:00:02.035 --> 00:00:04.037
I'm Adriene and this is Benji

00:00:04.037 --> 00:00:06.473
and today we have a 
yoga for depression.

00:00:06.473 --> 00:00:09.853
This is for anyone and everyone

00:00:09.853 --> 00:00:12.866
who just wants to process
whatever they're feeling today

00:00:12.866 --> 00:00:14.581
and hopefully move the energy

00:00:14.581 --> 00:00:16.953
so it's flowing 
in a way that serves.

00:00:16.953 --> 00:00:19.853
Hop into something 
comfy and let's get started.

00:00:19.853 --> 00:00:22.422
(upbeat music)

00:00:32.266 --> 00:00:33.700
Alright my sweet friends.

00:00:33.700 --> 00:00:36.403
Let's begin lying down.

00:00:36.403 --> 00:00:37.237
Yay.

00:00:37.237 --> 00:00:40.107
Things are already lookin' up.

00:00:40.107 --> 00:00:42.309
Come onto your back

00:00:42.309 --> 00:00:44.881
and we're gonna bring the 
soles of the feet together

00:00:44.881 --> 00:00:48.482
and very gently 
open the knees out wide.

00:00:48.482 --> 00:00:52.789
The lower back is kind 
of lifted from the yoga mat.

00:00:52.789 --> 00:00:55.589
You're gonna bring 
your left hand to your heart

00:00:55.589 --> 00:00:58.458
and your right 
hand to your belly.

00:00:58.458 --> 00:01:00.553
Thank you so much 
for choosing this video

00:01:00.553 --> 00:01:02.462
and for joining me.

00:01:02.462 --> 00:01:04.397
I'm sending you so much love.

00:01:04.397 --> 00:01:05.565
Let's practice here together

00:01:05.565 --> 00:01:08.378
with an open mind, 
an open heart.

00:01:08.378 --> 00:01:12.271
See if we can move some of
the energy of the body around

00:01:12.271 --> 00:01:14.408
and find what feels good, yeah?

00:01:14.408 --> 00:01:15.509
Press into your head.

00:01:15.509 --> 00:01:16.543
Lift your heart.

00:01:16.543 --> 00:01:18.912
Draw the shoulders 
down away from the ears.

00:01:18.912 --> 00:01:20.647
Snuggle your 
shoulder blades together

00:01:20.647 --> 00:01:23.984
and then release 
back onto the ground.

00:01:23.984 --> 00:01:25.552
Relax the weight of your body

00:01:25.552 --> 00:01:28.021
completely and 
fully into the earth.

00:01:28.021 --> 00:01:30.257
Then close your eyes.

00:01:30.257 --> 00:01:31.091
Trust me.

00:01:32.392 --> 00:01:33.660
Trust yourself.

00:01:34.661 --> 00:01:36.330
Trust this practice.

00:01:42.002 --> 00:01:45.005
Take a moment of calm, 
a moment of quiet here

00:01:45.005 --> 00:01:47.874
to notice your breath, 
feel your breath,

00:01:47.874 --> 00:01:51.445
and eventually start 
to listen more deeply.

00:02:07.894 --> 00:02:12.733
Then slowly but surely 
begin to deepen the breath

00:02:12.733 --> 00:02:15.302
and feel the rise and 
the fall of your hands

00:02:15.302 --> 00:02:19.473
as you inhale (inhaling) 
and exhale (exhaling)

00:02:22.476 --> 00:02:25.112
(inhaling)

00:02:25.112 --> 00:02:26.580
(exhaling)

00:02:26.580 --> 00:02:30.150
Imagine your breath 
here like waves of the ocean.

00:02:30.150 --> 00:02:31.685
Inhale.

00:02:31.685 --> 00:02:33.086
(inhaling)

00:02:33.086 --> 00:02:36.990
The wave rises and 
crests and exhale, it falls.

00:02:36.990 --> 00:02:39.726
(deep breathing)

00:02:55.409 --> 00:02:58.745
Then nice and slow so we're
calming the nervous system.

00:02:58.745 --> 00:03:00.847
Again, keep open mind, 
open heart here.

00:03:00.847 --> 00:03:03.987
Nice and slow you're 
gonna open the left arm out

00:03:03.987 --> 00:03:05.432
gently to your side

00:03:05.432 --> 00:03:09.022
and then open the right 
arm out gently to your side.

00:03:09.022 --> 00:03:12.192
Then nice and slow 
you're gonna inhale (inhaling)

00:03:12.192 --> 00:03:14.861
And then exhale, just 
rock onto your right ear.

00:03:14.861 --> 00:03:16.496
Keep breathing.

00:03:16.496 --> 00:03:18.465
(exhaling)

00:03:18.465 --> 00:03:20.667
Listen to that ocean breath.

00:03:20.667 --> 00:03:22.936
(inhaling)

00:03:24.304 --> 00:03:26.840
So maybe you connect 
to an Ujjayi breath here,

00:03:26.840 --> 00:03:29.910
creating a soft 
restriction in the passage way

00:03:29.910 --> 00:03:31.578
in the back of the throat.

00:03:31.578 --> 00:03:34.314
(deep breathing)

00:03:40.754 --> 00:03:43.490
Then roll the 
head back to center

00:03:43.490 --> 00:03:45.092
and rock onto the left ear.

00:03:45.092 --> 00:03:46.593
Keep breathing.

00:03:46.593 --> 00:03:47.961
(inhaling)

00:03:47.961 --> 00:03:50.263
Listening to that ocean sound.

00:03:50.263 --> 00:03:53.200
(exhaling)

00:03:53.200 --> 00:03:54.401
Inhaling.

00:03:54.401 --> 00:03:56.837
(inhaling)

00:03:56.837 --> 00:03:59.606
Relaxing the 
shoulders as you exhale.

00:03:59.606 --> 00:04:01.608
(exhaling)

00:04:01.608 --> 00:04:02.409
Then inhaling.

00:04:02.409 --> 00:04:04.861
Come back to 
center with the head.

00:04:04.861 --> 00:04:06.713
Bring the hands to the 
outer edges of the legs

00:04:06.713 --> 00:04:09.282
and then closing nice and slow.

00:04:11.918 --> 00:04:14.454
Then press the 
feet into the earth.

00:04:14.454 --> 00:04:16.523
Hug the knees into the chest

00:04:16.523 --> 00:04:18.458
and give yourself a hug.

00:04:18.458 --> 00:04:20.726
Notice what it feels 
like to give yourself a hug.

00:04:20.726 --> 00:04:23.019
So there's the stretch,

00:04:23.019 --> 00:04:26.766
but there's also this 
action of self love here.

00:04:26.766 --> 00:04:29.102
Roll a little side to side.

00:04:29.102 --> 00:04:31.004
Rock front to back.

00:04:31.004 --> 00:04:32.672
Whatever feels good.

00:04:33.940 --> 00:04:37.911
Keep breathing that full, 
deep audible breath.

00:04:37.911 --> 00:04:40.013
(exhaling)

00:04:40.013 --> 00:04:41.114
You got this.

00:04:42.015 --> 00:04:43.817
You got this.

00:04:43.817 --> 00:04:46.553
(deep breathing)

00:04:50.157 --> 00:04:50.991
Great.

00:04:50.991 --> 00:04:52.859
Then you're gonna slide the
hands to the backs of the thighs

00:04:52.859 --> 00:04:54.961
and you're gonna 
rock front and back,

00:04:54.961 --> 00:04:58.131
rocking and massaging 
the length of your spine.

00:04:58.131 --> 00:04:59.366
As you're ready,

00:04:59.366 --> 00:05:01.368
(inhaling)

00:05:01.368 --> 00:05:03.603
find a little momentum.

00:05:03.603 --> 00:05:05.238
And do it a couple times.

00:05:05.238 --> 00:05:07.974
(deep breathing)

00:05:15.081 --> 00:05:19.085
Rock all the way up to 
a nice cross-legged seat.

00:05:21.922 --> 00:05:25.692
Then take the left hand 
to the top of the left thigh.

00:05:25.692 --> 00:05:27.127
Swim the right 
fingertips behind.

00:05:27.127 --> 00:05:27.994
Take a gentle twist.

00:05:27.994 --> 00:05:30.664
Inhale, lift and lengthen.

00:05:30.664 --> 00:05:32.532
And exhale, twist.

00:05:32.532 --> 00:05:34.034
(exhaling)

00:05:34.034 --> 00:05:35.335
Release back to center.

00:05:35.335 --> 00:05:37.604
Right hand comes to 
the top of the left thigh.

00:05:37.604 --> 00:05:42.175
Same thing, inhale to 
lift and exhale to twist.

00:05:42.175 --> 00:05:44.311
(exhaling)

00:05:44.311 --> 00:05:47.120
The body stores emotion, yes?

00:05:47.120 --> 00:05:51.392
They're all tied into 
one another, all of it.

00:05:51.885 --> 00:05:53.220
Just focus on the movement.

00:05:53.220 --> 00:05:54.968
You don't need to 
focus on anything else

00:05:54.968 --> 00:05:57.837
or fixing anything 
or changing anything.

00:05:57.837 --> 00:06:01.134
Just focus on the sensation
of the movement and enjoy.

00:06:01.134 --> 00:06:03.063
Palms come to the knees,
create a little leverage here.

00:06:03.063 --> 00:06:04.864
As you inhale, lift your heart.

00:06:04.864 --> 00:06:06.233
(inhaling)

00:06:06.233 --> 00:06:08.268
And exhale, round 
through the spine.

00:06:08.268 --> 00:06:10.337
(exhaling)

00:06:10.337 --> 00:06:12.505
Inhale, lengthen 
through the spine, lift up.

00:06:12.505 --> 00:06:14.441
(inhaling)

00:06:14.441 --> 00:06:17.010
Strong exhalation as 
you bring chin to chest.

00:06:17.010 --> 00:06:19.385
(exhaling)

00:06:19.385 --> 00:06:20.847
One more time, 
here we go, giddy up.

00:06:20.847 --> 00:06:21.715
Inhale.

00:06:21.715 --> 00:06:23.383
(inhaling)

00:06:23.383 --> 00:06:24.417
Exhale.

00:06:24.417 --> 00:06:26.686
(exhaling)

00:06:27.988 --> 00:06:28.822
Beautiful.

00:06:28.822 --> 00:06:31.157
Inhale, lift and lengthen.

00:06:31.157 --> 00:06:32.492
Hands to heart.

00:06:32.492 --> 00:06:33.593
Anjali Mudra.

00:06:35.462 --> 00:06:37.564
Close your eyes.

00:06:37.564 --> 00:06:41.735
Continue to listen to the sound
of your breath, your spirit.

00:06:42.802 --> 00:06:46.473
Then whisper the 
mantra quietly to yourself.

00:06:47.941 --> 00:06:52.012
The universe is for me 
and so is everything else.

00:06:55.248 --> 00:06:56.449
Again.

00:06:56.449 --> 00:07:00.520
The universe is for me 
and so is everything else.

00:07:03.423 --> 00:07:04.924
And one more time.

00:07:06.126 --> 00:07:07.961
The universe is for me

00:07:09.996 --> 00:07:12.132
and so is everything else.

00:07:15.702 --> 00:07:16.536
Great.

00:07:16.536 --> 00:07:17.504
Release the fingertips.

00:07:17.504 --> 00:07:18.905
Press the palms 
forward up and back.

00:07:18.905 --> 00:07:19.873
Open the eyes.

00:07:19.873 --> 00:07:21.074
Inhale in.

00:07:21.074 --> 00:07:22.442
(inhaling)

00:07:22.442 --> 00:07:23.343
Exhale out.

00:07:23.343 --> 00:07:24.744
(exhaling)

00:07:24.744 --> 00:07:27.440
Inhale, pinkies 
reach up towards the sky.

00:07:27.440 --> 00:07:29.316
Nice, slow, conscious movement.

00:07:29.316 --> 00:07:30.617
(inhaling)

00:07:30.617 --> 00:07:33.119
Then exhale, bend 
the elbows, break free.

00:07:33.119 --> 00:07:33.987
(exhaling)

00:07:33.987 --> 00:07:34.921
Cactus arms.

00:07:34.921 --> 00:07:36.156
Open the chest.

00:07:37.123 --> 00:07:37.957
Beautiful.

00:07:37.957 --> 00:07:40.086
We're gonna come 
forward onto all fours now.

00:07:40.086 --> 00:07:41.584
Take your time.

00:07:47.617 --> 00:07:51.938
When you get there, drop the
elbows where the hands are.

00:07:51.938 --> 00:07:55.408
Then when you get there, 
walk the knees back.

00:07:55.408 --> 00:07:58.545
Then when you get there, 
inhale, look forward.

00:07:58.545 --> 00:07:59.879
Find a little playfulness here.

00:07:59.879 --> 00:08:01.147
Claw the fingertips.

00:08:01.147 --> 00:08:04.351
And then exhale, 
melt your heart back.

00:08:04.351 --> 00:08:05.952
Surrender.

00:08:05.952 --> 00:08:08.722
Surrender to that 
which you can't control.

00:08:08.722 --> 00:08:12.425
Feel a nice 
opening in the shoulders,

00:08:12.425 --> 00:08:14.661
a soft release in the neck.

00:08:17.364 --> 00:08:18.264
Breathe deep.

00:08:18.264 --> 00:08:20.934
You might wag your 
tail a little bit here.

00:08:20.934 --> 00:08:23.703
(deep breathing)

00:08:27.073 --> 00:08:27.907
Gorgeous.

00:08:27.907 --> 00:08:29.175
Then slowly come up.

00:08:29.175 --> 00:08:30.377
Nice and slow.

00:08:30.377 --> 00:08:34.013
Move with care, 
with consciousness.

00:08:34.013 --> 00:08:36.383
You're gonna walk the 
knees up towards the wrists.

00:08:36.383 --> 00:08:37.217
Curl the toes under.

00:08:37.217 --> 00:08:39.152
Excuse me, bring 
the toes together,

00:08:39.152 --> 00:08:40.787
and then curl the toes under.

00:08:40.787 --> 00:08:44.557
Then we're gonna come into
a little froggy shape here.

00:08:44.557 --> 00:08:45.859
Knees open wide.

00:08:45.859 --> 00:08:49.695
If this hands forward 
variation doesn't work for you,

00:08:49.695 --> 00:08:51.300
just make an adjustment.

00:08:51.300 --> 00:08:52.532
Bring the hands up.

00:08:53.800 --> 00:08:54.768
Breathing deep.

00:08:54.768 --> 00:08:56.469
Opening the hips.

00:08:56.469 --> 00:08:57.303
(shuffling)

00:08:57.303 --> 00:09:00.774
All sorts of 
shite on my mat today.

00:09:00.774 --> 00:09:01.908
Okay.

00:09:01.908 --> 00:09:04.277
(deep breathing)

00:09:04.277 --> 00:09:05.111
Alright.

00:09:05.111 --> 00:09:08.815
Smell whatever 
smells you smell here.

00:09:08.815 --> 00:09:12.051
Your armpits, your deodorant.

00:09:12.051 --> 00:09:14.954
Notice the quality of air.

00:09:14.954 --> 00:09:16.790
Stay present.

00:09:16.790 --> 00:09:17.824
Notice the thoughts that come up

00:09:17.824 --> 00:09:19.695
and then acknowledge them

00:09:19.695 --> 00:09:22.729
and then come back to the
sound of your amazing breath.

00:09:22.729 --> 00:09:25.465
(deep breathing)

00:09:27.200 --> 00:09:29.803
Then slowly we'll come up here.

00:09:30.804 --> 00:09:31.704
Turn out so you can see me.

00:09:31.704 --> 00:09:33.966
We're gonna come up 
onto the fingertips.

00:09:33.966 --> 00:09:36.910
Then nice and slow 
you're gonna draw the knees in.

00:09:36.910 --> 00:09:40.453
Then from here, 
one slow, conscious,

00:09:40.453 --> 00:09:41.848
beautiful movement, guys,

00:09:41.848 --> 00:09:43.835
Forward Fold.
Drop the heels.

00:09:43.835 --> 00:09:44.918
Forward Fold.

00:09:44.918 --> 00:09:47.620
Oh, yeah, that's what's up.

00:09:47.620 --> 00:09:49.155
Uttanasana.

00:09:49.155 --> 00:09:51.891
(deep breathing)

00:09:52.926 --> 00:09:56.329
So if things have 
been a little frantic

00:09:56.329 --> 00:10:00.234
or stressful or blue,

00:10:00.234 --> 00:10:02.445
if you've been 
carrying around any weight

00:10:02.445 --> 00:10:04.717
that you know is 
just not helping you out,

00:10:04.717 --> 00:10:08.775
it's not helping you 
move forward or evolve

00:10:08.775 --> 00:10:11.511
or it's not allowing you to
really be present with what is,

00:10:11.511 --> 00:10:14.757
just imagine it, close your
eyes here in this Forward Fold

00:10:14.757 --> 00:10:16.549
and just imagine it 
spilling off your back.

00:10:16.549 --> 00:10:19.221
Whatever you're 
carrying on your back,

00:10:19.221 --> 00:10:22.883
just imagine it releasing here.

00:10:22.883 --> 00:10:24.924
(exhaling)

00:10:26.259 --> 00:10:27.527
Then tuck your chin.

00:10:27.527 --> 00:10:30.597
When you're ready, 
slowly roll it up.

00:10:35.835 --> 00:10:37.937
Then feel your feet 
really press into the earth here

00:10:37.937 --> 00:10:40.773
as you stack up 
through the spine.

00:10:42.505 --> 00:10:44.711
Then really 
hold your heart high.

00:10:45.578 --> 00:10:48.067
Hold your head high.

00:10:48.067 --> 00:10:50.383
Just let the 
body respond to that.

00:10:54.654 --> 00:10:56.055
Then open your heart even more,

00:10:56.055 --> 00:10:57.557
whatever that means to you.

00:10:57.557 --> 00:11:01.537
Open your mind, choose to.

00:11:01.537 --> 00:11:04.063
Then let your 
body respond to that.

00:11:06.633 --> 00:11:08.301
Bring the hands to the waistline

00:11:08.301 --> 00:11:10.570
and take a nice power pose here.

00:11:12.238 --> 00:11:14.107
Inhale, lots of love in.

00:11:14.107 --> 00:11:14.941
(inhaling)

00:11:14.941 --> 00:11:16.309
Exhale, lots of love out.

00:11:16.309 --> 00:11:17.410
(exhaling)

00:11:17.410 --> 00:11:18.912
Inhale, bend the knees.

00:11:18.912 --> 00:11:21.281
Exhale, jump the feet out wide.

00:11:21.281 --> 00:11:22.115
Jump.

00:11:22.115 --> 00:11:23.883
(grunting)

00:11:23.883 --> 00:11:26.192
Then turn the two big toes in,

00:11:26.192 --> 00:11:28.270
or turn your feet in just a bit.

00:11:28.270 --> 00:11:30.356
Press into the 
outer edges of your feet.

00:11:30.356 --> 00:11:32.559
Then swim the fingertips around.

00:11:32.559 --> 00:11:33.946
Smile a little bit

00:11:33.946 --> 00:11:36.229
as you interlace your 
fingertips behind your back

00:11:36.229 --> 00:11:37.997
and then draw the 
knuckles down and away

00:11:37.997 --> 00:11:39.866
and open your 
heart and your mind.

00:11:39.866 --> 00:11:43.102
Lift your heart and your head.

00:11:43.102 --> 00:11:45.605
When you're ready, 
take it forward.

00:11:45.605 --> 00:11:49.488
My favorite and 
most therapeutic pose,

00:11:49.488 --> 00:11:51.844
Standing 
Wide-Legged Forward Fold.

00:11:53.112 --> 00:11:54.694
Your choice, my friend,

00:11:54.694 --> 00:11:57.917
to keep the fingertips 
reaching up towards the sky

00:11:57.917 --> 00:12:01.821
or maybe you release the arms
and bring them to the earth.

00:12:01.821 --> 00:12:04.023
I'd like for you to ask
yourself what feels good here.

00:12:04.023 --> 00:12:07.694
You might take a twist, 
inhaling one arm up.

00:12:08.628 --> 00:12:10.196
Then the other arm.

00:12:11.531 --> 00:12:15.702
You might take a head stand
here if that's in your practice.

00:12:16.636 --> 00:12:20.440
You might find stillness and
allow the breath to move you.

00:12:20.440 --> 00:12:21.474
(inhaling)

00:12:21.474 --> 00:12:23.626
You might be 
working towards one day

00:12:23.626 --> 00:12:25.845
bringing the crown of 
the head to the earth.

00:12:25.845 --> 00:12:26.879
(exhaling)

00:12:26.879 --> 00:12:30.583
Move slow and 
move with your breath.

00:12:30.583 --> 00:12:31.684
Trust yourself.

00:12:31.684 --> 00:12:33.519
Surprise yourself.

00:12:33.519 --> 00:12:34.454
(inhaling)

00:12:34.454 --> 00:12:35.755
Keep the foundation strong.

00:12:35.755 --> 00:12:39.025
So feet nice and strong, 
not gripping in the toes.

00:12:39.025 --> 00:12:40.493
Arches of the feet lifting.

00:12:40.493 --> 00:12:43.139
Inner thighs engage.

00:12:43.139 --> 00:12:44.263
Then really make 
it your own here.

00:12:44.263 --> 00:12:46.099
Move slow and mindful.

00:12:47.000 --> 00:12:49.902
We're here for a 
couple more breaths exploring.

00:12:49.902 --> 00:12:50.970
(inhaling)

00:12:50.970 --> 00:12:54.407
Again, letting the breath or
your spirit guide you here.

00:12:54.407 --> 00:12:55.274
(exhaling)

00:12:55.274 --> 00:12:58.845
Think about 
(chuckling) what I just said.

00:12:58.845 --> 00:13:01.014
Let your spirit guide you.

00:13:02.048 --> 00:13:04.450
There's this trust and this
listening that has to happen

00:13:04.450 --> 00:13:07.639
in order for that to be a truth.

00:13:09.188 --> 00:13:11.924
(deep breathing)

00:13:11.924 --> 00:13:13.559
Awesome work.

00:13:13.559 --> 00:13:15.795
Make your way back up.

00:13:15.795 --> 00:13:17.163
Take your time.

00:13:17.163 --> 00:13:18.998
Move from a place of connect.

00:13:18.998 --> 00:13:21.834
Maybe hands come 
to the waistline.

00:13:23.970 --> 00:13:27.840
We are gonna hop the feet 
in just as a little reset.

00:13:27.840 --> 00:13:29.618
When your feet land,

00:13:29.618 --> 00:13:32.245
I want you to think of something
that you're grateful for.

00:13:32.245 --> 00:13:33.079
Okay?

00:13:33.079 --> 00:13:34.447
We're jumping the feet together

00:13:34.447 --> 00:13:37.570
and we're jumping into gratitude

00:13:37.570 --> 00:13:41.273
as a way of transitioning out
of feeling blue, depressed.

00:13:41.273 --> 00:13:45.541
Getting the mind to 
be a little bit clear

00:13:45.541 --> 00:13:46.793
or a little more clear.

00:13:47.994 --> 00:13:50.229
Hopefully you felt a 
good rinse, a good flush,

00:13:50.229 --> 00:13:51.397
after you rolled up.

00:13:51.397 --> 00:13:52.231
Here we go.

00:13:52.231 --> 00:13:54.967
Inhale, lift your heart, 
lift your head, bend the knees.

00:13:54.967 --> 00:13:57.070
Exhale, jump into gratitude.

00:13:57.070 --> 00:13:58.948
(exhaling)

00:13:58.948 --> 00:14:00.740
A very humbling jump, as well.

00:14:00.740 --> 00:14:03.543
Bring the feet 
together, really together

00:14:03.543 --> 00:14:04.444
and close your eyes.

00:14:04.444 --> 00:14:05.978
Bring your hands to your heart.

00:14:05.978 --> 00:14:08.047
(exhaling)

00:14:08.047 --> 00:14:08.881
Alright.

00:14:08.881 --> 00:14:10.049
Mountain Pose.

00:14:12.051 --> 00:14:15.722
Think of something 
that you're grateful for.

00:14:17.523 --> 00:14:21.927
And when you have it, 
take a deep breath in

00:14:21.927 --> 00:14:25.164
and then think of something
else that you're grateful for.

00:14:25.164 --> 00:14:27.133
It could be 
anything, guys, anything.

00:14:27.133 --> 00:14:27.967
Don't judge it.

00:14:27.967 --> 00:14:31.671
It could be materialistic, 
it could be a blue sky,

00:14:31.671 --> 00:14:35.001
it can be anything.

00:14:35.001 --> 00:14:36.642
Take a deep breath in.

00:14:36.642 --> 00:14:37.477
(inhaling)

00:14:37.477 --> 00:14:38.444
Then exhale and then 
think of something else

00:14:38.444 --> 00:14:39.512
you're grateful for.

00:14:39.512 --> 00:14:41.781
(exhaling)

00:14:42.815 --> 00:14:43.649
Then one more time.

00:14:43.649 --> 00:14:45.294
Inhale.
(inhaling)

00:14:45.294 --> 00:14:48.263
Exhale, release.
(exhaling)

00:14:48.263 --> 00:14:50.823
Inhale, think of one more thing.

00:14:55.795 --> 00:14:56.596
Inhale.

00:14:57.764 --> 00:14:59.065
Exhale, out through the mouth.

00:14:59.065 --> 00:15:00.466
(exhaling)

00:15:00.466 --> 00:15:01.601
Just in case you didn't do it,

00:15:01.601 --> 00:15:02.869
inhale in through the nose.

00:15:02.869 --> 00:15:03.936
(inhaling)

00:15:03.936 --> 00:15:06.129
Come on now. 
Exhale out through the mouth.

00:15:06.129 --> 00:15:07.740
(exhaling)

00:15:07.740 --> 00:15:10.576
Inhale, thumbs 
to third eye point.

00:15:12.845 --> 00:15:14.881
Thank you for sharing your time,

00:15:14.881 --> 00:15:18.557
your energy, and your truth.

00:15:19.786 --> 00:15:20.686
We bow.

00:15:20.686 --> 00:15:21.587
Namaste.

00:15:21.587 --> 00:15:24.157
(upbeat music)