WEBVTT 00:00:00.200 --> 00:00:02.480 - Hello everyone and welcome to Yoga With Adriene. 00:00:02.480 --> 00:00:06.000 Today we have a quick but effective meditation for 00:00:06.000 --> 00:00:11.000 helping to balance the nervous system in difficult times. 00:00:11.000 --> 00:00:12.280 You don't need much today, 00:00:12.280 --> 00:00:15.400 just a willingness and a little bit of time. 00:00:15.400 --> 00:00:16.790 If you want to sit up on something, 00:00:16.790 --> 00:00:18.720 go ahead and grab it now. 00:00:18.720 --> 00:00:20.369 Let's get started. 00:00:20.369 --> 00:00:24.164 (upbeat music) 00:00:32.780 --> 00:00:34.080 Alright, my darling friend, 00:00:34.080 --> 00:00:37.280 let's begin in a comfortable seat. 00:00:37.280 --> 00:00:41.120 You come into a position that feels right for you today. 00:00:41.120 --> 00:00:45.040 I'm seated up on a meditation cushion. 00:00:45.040 --> 00:00:47.516 How convenient. (chuckles) 00:00:47.516 --> 00:00:49.640 But you can sit up on a little blanket 00:00:49.640 --> 00:00:51.560 or just on the ground. 00:00:51.560 --> 00:00:54.460 You can also do this in a chair, 00:00:54.460 --> 00:00:58.520 on a couch or even lying down. 00:00:58.520 --> 00:01:01.800 If you feel like you can muster the energy to sit upright, 00:01:01.800 --> 00:01:04.680 I will encourage that for today 00:01:04.680 --> 00:01:08.266 just because we're gonna start off with the little breathwork 00:01:09.280 --> 00:01:11.920 where it might be nice to 00:01:11.920 --> 00:01:15.600 be seated tall, 00:01:15.600 --> 00:01:17.240 erect in the spine, 00:01:17.240 --> 00:01:21.271 but again, choose your starting position. 00:01:22.840 --> 00:01:27.480 And as you're ready, go ahead and close your eyes. 00:01:29.413 --> 00:01:33.160 And just allow the sound of my voice to guide you here. 00:01:33.160 --> 00:01:36.620 Don't need necessarily 00:01:36.620 --> 00:01:39.600 to have a visual for this practice. 00:01:39.600 --> 00:01:43.383 Of course, peek at me whenever you need to. 00:01:45.480 --> 00:01:49.348 But thank you for letting me be your guide. 00:01:52.640 --> 00:01:57.408 Just take a moment here to relax your shoulders down. 00:02:00.471 --> 00:02:02.360 And maybe make a couple active 00:02:02.360 --> 00:02:06.577 gestures to sit a little bit taller. 00:02:09.840 --> 00:02:11.480 But then after that, 00:02:11.480 --> 00:02:15.942 just imagine the crown of your head reaching up. 00:02:17.120 --> 00:02:19.900 Almost like the top of a coat hanger 00:02:19.900 --> 00:02:25.157 and then your body's hanging on that hanger. 00:02:29.400 --> 00:02:34.890 And in our yoga practice, we talk a lot about opposition. 00:02:34.890 --> 00:02:38.160 You kind of have that sensation here of lifting and 00:02:38.160 --> 00:02:43.055 lengthening up through the center channel, the body. 00:02:44.840 --> 00:02:46.480 And this softening, 00:02:46.480 --> 00:02:50.991 this soft grounding 00:02:52.445 --> 00:02:55.120 as the shoulders are heavy, 00:02:55.120 --> 00:02:59.400 the hips heavy, the limbs 00:02:59.400 --> 00:03:02.680 soft and relaxed. 00:03:10.560 --> 00:03:14.242 We've already begun. We're in it. 00:03:15.280 --> 00:03:19.120 Just start to notice what it's like today. 00:03:19.120 --> 00:03:22.120 Are you fidgeting a lot? 00:03:22.120 --> 00:03:26.160 Is your mind boppin' around from thought to thought? 00:03:26.160 --> 00:03:29.360 Just a reminder, this is the practice. 00:03:29.360 --> 00:03:31.700 That is exactly, 00:03:31.700 --> 00:03:35.040 exactly where you should be, 00:03:35.040 --> 00:03:40.082 where I would presume for you to be. 00:03:41.991 --> 00:03:44.842 (soft music) 00:03:52.240 --> 00:03:54.680 Soften through the skin of the forehead, 00:03:54.680 --> 00:03:57.726 relax your jaw. 00:04:02.600 --> 00:04:05.200 And I'll invite us together to 00:04:05.200 --> 00:04:10.047 slowly begin to gently deepen the breath. 00:04:14.160 --> 00:04:19.200 And then see if you can find stillness outside of that. 00:04:19.200 --> 00:04:21.600 So the movement is coming from 00:04:21.600 --> 00:04:24.320 the soft inhalation 00:04:24.320 --> 00:04:27.560 and the gentle exhalation. 00:04:27.560 --> 00:04:33.053 And we're starting to remove all the extraneous movement. 00:04:40.400 --> 00:04:42.360 Just do your best to continue 00:04:42.360 --> 00:04:47.097 to slowly draw your attention inward. 00:04:57.720 --> 00:05:00.040 And on your next inhale, 00:05:00.040 --> 00:05:04.280 see if you can breathe in on a six count 00:05:05.762 --> 00:05:09.880 and out on an eight count. 00:05:09.880 --> 00:05:11.920 I'll guide us through a few. 00:05:11.920 --> 00:05:16.880 Here we go. Inhaling for six, five, 00:05:16.880 --> 00:05:19.800 four, three, 00:05:19.800 --> 00:05:22.080 two, one. 00:05:22.080 --> 00:05:25.833 Exhaling for eight, seven, 00:05:25.833 --> 00:05:28.237 six, five, 00:05:28.237 --> 00:05:30.902 four, three, 00:05:30.902 --> 00:05:32.680 two, one. 00:05:32.680 --> 00:05:34.760 Inhale, six, 00:05:34.760 --> 00:05:35.960 five, 00:05:35.960 --> 00:05:37.240 four, 00:05:37.240 --> 00:05:38.640 three, 00:05:38.640 --> 00:05:39.880 two, 00:05:39.880 --> 00:05:42.640 one. Empty it out for eight, 00:05:42.640 --> 00:05:43.920 seven, 00:05:43.920 --> 00:05:45.120 six, 00:05:45.120 --> 00:05:46.360 five, 00:05:46.360 --> 00:05:47.760 four, 00:05:47.760 --> 00:05:49.040 three, 00:05:49.040 --> 00:05:50.440 two, one. 00:05:50.440 --> 00:05:52.640 Now on your own, 00:05:52.640 --> 00:05:55.120 you can keep the count or you can release it, 00:05:55.120 --> 00:05:59.880 but I just wanted to really give us the opportunity to 00:05:59.880 --> 00:06:05.071 extend the inhale and elongate the exhale. 00:06:07.035 --> 00:06:10.574 (soft music) 00:06:23.090 --> 00:06:26.970 And finish whatever elongated breath 00:06:26.970 --> 00:06:29.534 you're working on now 00:06:31.196 --> 00:06:33.080 and let it go. 00:06:33.080 --> 00:06:35.430 So letting the pranayama go and 00:06:35.430 --> 00:06:41.000 just allowing your breath to do whatever it wants to do 00:06:41.000 --> 00:06:46.016 naturally as we come to reside 00:06:46.016 --> 00:06:51.120 in this seated meditation. 00:06:53.661 --> 00:06:57.582 (soft music) 00:09:49.880 --> 00:09:54.931 Slowly bring your awareness back to your body. 00:09:59.020 --> 00:10:02.040 See if you can sit up a little bit taller, 00:10:02.040 --> 00:10:04.760 gently, with ease, 00:10:04.760 --> 00:10:08.998 finding more length from the crown of the head. 00:10:17.430 --> 00:10:21.440 Then slowly bring your attention, 00:10:21.440 --> 00:10:24.570 your awareness to 00:10:24.570 --> 00:10:29.040 any sounds that are around you. 00:10:31.680 --> 00:10:34.280 Bring some energy back to the body, 00:10:34.280 --> 00:10:37.900 maybe moving the fingers a little bit. 00:10:39.393 --> 00:10:43.280 And moving the tongue around in the mouth. 00:10:43.280 --> 00:10:46.258 Maybe feeling your teeth, 00:10:47.675 --> 00:10:49.950 your gums. 00:10:52.839 --> 00:10:55.560 And then we'll bat the eyes open, 00:10:55.560 --> 00:10:58.760 bring the palms together. 00:10:58.760 --> 00:11:00.000 Take a deep breath in. 00:11:00.000 --> 00:11:03.394 As you exhale, just notice how you feel. 00:11:05.320 --> 00:11:09.140 We'll close with just a 00:11:09.140 --> 00:11:12.160 easy, reverent bow. 00:11:12.160 --> 00:11:14.000 Inhale in. 00:11:14.000 --> 00:11:17.600 And exhale to bow. 00:11:17.600 --> 00:11:21.300 Thanks for joining me, I'll see you next time. 00:11:21.300 --> 00:11:25.540 (soft music)