1 00:00:00,344 --> 00:00:02,962 - Hello everyone and welcome to Yoga With Adriene. 2 00:00:02,962 --> 00:00:07,400 I'm Adriene and this is Benji and today we have a 3 00:00:07,400 --> 00:00:11,119 five-minute meditation that you can do anywhere. 4 00:00:11,119 --> 00:00:14,483 So on your mat, on a meditation cushion, on a block, 5 00:00:14,483 --> 00:00:17,367 on a chair, on your couch, in your bed, in a car, 6 00:00:17,367 --> 00:00:19,679 on a boat, I got you. 7 00:00:19,679 --> 00:00:24,600 Let's take a second to tune in to our breath, to pause and 8 00:00:24,600 --> 00:00:28,566 invite balance back in for the brain and the body. 9 00:00:28,566 --> 00:00:30,234 We got this. 10 00:00:30,234 --> 00:00:33,514 (upbeat music) 11 00:00:42,759 --> 00:00:46,295 Alright, come into your seat, 12 00:00:48,208 --> 00:00:50,488 wherever you are. 13 00:00:56,194 --> 00:00:57,745 And 14 00:00:58,939 --> 00:01:02,700 if you're comfortable, right away, I'll invite you to 15 00:01:02,700 --> 00:01:07,481 soften your gaze down gently past your nose 16 00:01:07,481 --> 00:01:09,527 or close your eyes. 17 00:01:12,359 --> 00:01:16,596 Allow the sound of my voice to guide you here. 18 00:01:19,239 --> 00:01:22,576 Five minutes of meditation 19 00:01:23,805 --> 00:01:25,844 to support you, 20 00:01:27,384 --> 00:01:29,445 to ground you, 21 00:01:31,879 --> 00:01:36,079 and to hold you in presence. 22 00:01:41,420 --> 00:01:43,194 Take a deep breath in and 23 00:01:43,194 --> 00:01:45,560 lengthen up through the crown of your head. 24 00:01:45,560 --> 00:01:48,897 So just get a little taller in your spine. 25 00:01:50,799 --> 00:01:56,029 And as you exhale, gently draw the shoulders back just a bit 26 00:01:56,029 --> 00:02:00,208 and imagine just draping them down the back body. 27 00:02:01,319 --> 00:02:06,000 So again, inhale, sit up a little taller, 28 00:02:06,000 --> 00:02:09,199 lengthen through the spine. 29 00:02:09,199 --> 00:02:14,320 And exhale, pulling the shoulders back and down. 30 00:02:16,840 --> 00:02:21,469 And one more time, sit up tall as you breathe in, 31 00:02:21,469 --> 00:02:24,028 get longer in the spine. 32 00:02:25,599 --> 00:02:30,629 And pulling the elbows and the shoulders back a bit to relax 33 00:02:32,840 --> 00:02:37,000 the weight of the shoulders and the weight of the arms 34 00:02:37,000 --> 00:02:38,649 down. 35 00:02:42,230 --> 00:02:45,529 Now just simply allow your breath 36 00:02:45,529 --> 00:02:48,471 to flow naturally. 37 00:02:49,800 --> 00:02:52,876 I always find that is a 38 00:02:54,341 --> 00:02:59,080 gentle catch-22 because when we 39 00:02:59,080 --> 00:03:02,588 bring our awareness inward, 40 00:03:02,588 --> 00:03:05,995 it can change the quality of our breath. 41 00:03:07,698 --> 00:03:10,919 Let it flow naturally, but also notice when you feel 42 00:03:10,919 --> 00:03:16,364 inspired to breathe 43 00:03:16,364 --> 00:03:19,018 with more awareness. 44 00:03:25,159 --> 00:03:27,554 There's no right or wrong here. 45 00:03:28,789 --> 00:03:32,120 Thank you for allowing me to be your guide. 46 00:03:38,039 --> 00:03:40,958 As you sit quietly here, 47 00:03:42,275 --> 00:03:45,459 spine nice and tall, 48 00:03:48,116 --> 00:03:52,223 bring your awareness to the low body. 49 00:03:55,506 --> 00:04:00,864 And with each breath cycle in and out, just imagine, 50 00:04:01,648 --> 00:04:06,889 feel the sensation of the low body getting heavy. 51 00:04:14,400 --> 00:04:19,899 Like a bag of sand sinking into the earth. 52 00:04:33,319 --> 00:04:37,227 And as you sit here quietly, 53 00:04:37,227 --> 00:04:41,750 you may notice some noise 54 00:04:44,283 --> 00:04:47,339 and the landscape of your thoughts. 55 00:04:49,879 --> 00:04:51,801 No problem. 56 00:04:52,869 --> 00:04:55,512 You can acknowledge that they're there, 57 00:04:55,512 --> 00:04:57,991 acknowledge the thought, 58 00:05:00,227 --> 00:05:02,527 and then just let it pass. 59 00:05:04,199 --> 00:05:08,400 Like a cloud moving, 60 00:05:10,685 --> 00:05:14,367 changing shape in the sky. 61 00:05:15,540 --> 00:05:19,187 (gentle music) 62 00:06:09,430 --> 00:06:12,873 Continue to acknowledge 63 00:06:12,873 --> 00:06:15,285 any thought that comes to mind and 64 00:06:15,285 --> 00:06:17,786 allow it to pass. 65 00:06:21,296 --> 00:06:24,921 And for this last beat 66 00:06:24,921 --> 00:06:28,262 of this meditation, 67 00:06:28,262 --> 00:06:31,680 I invite you into 68 00:06:31,680 --> 00:06:33,912 exquisite stillness, 69 00:06:33,912 --> 00:06:36,405 whatever that means to you. 70 00:06:51,920 --> 00:06:56,570 Gently bring your attention to the upper body now. 71 00:06:58,470 --> 00:07:01,917 And when you're ready, take a deep breath in. 72 00:07:03,056 --> 00:07:06,759 And as you exhale, shrug the shoulders a little bit and 73 00:07:06,759 --> 00:07:10,240 begin to bat the eyelashes open. 74 00:07:10,240 --> 00:07:11,833 Open your eyes, 75 00:07:11,833 --> 00:07:14,210 draw your hands together at your heart. 76 00:07:16,000 --> 00:07:21,092 Thank you for taking this moment to tune in, to pause, 77 00:07:21,959 --> 00:07:25,025 to meditate with me and with Benji. 78 00:07:26,832 --> 00:07:30,583 I hope you have a beautiful rest of the day.