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- Hello everyone and
welcome to Yoga With Adriene.

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I'm Adriene and today we have
a quick meditation that you can

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do anytime anywhere
and it's for learning.

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So I'm learning a
new language right now.

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I'm learning Spanish and
sometimes it's nice to just take

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a little break and have a
little bit of guidance to slow

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everything down so that I can
come back and my brain and

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my body and my spirit are 
in a good position to learn.

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But if you are a student, this
might be awesome for you or if

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you just are wanting to take 
a little time for some more

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self study, this might be 
a wonderful meditation

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to implement into your week.

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So hop into something comfy,
grab a little pillow or a

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cushion if you like to sit
on it and let's get started.

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(upbeat music)

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Okay, my friend, welcome.

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Thank you so much for selecting
this video and thank you for

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sharing your valuable
time with me and with Benji.

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We're going to come to a
comfortable seat of your choice

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for today's practice.

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Maybe perhaps making a
selection based on how well you can

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sit up tall through the spine.

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So just do your best.

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It may not be super
comfortable at first,

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but we're gonna 
try to get to a place

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where we can be at ease here.

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We'll just see
what happens today.

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So as you get settled into

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a nice cross-legged seat or
maybe you're sitting in a chair.

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Take a moment here to just
drop your shoulders and land.

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You've taken this time 
for yourself it's valuable.

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Trust that that is true.

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And as you're ready, 
we will soften the gaze down

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gently past the nose.

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And just see if you can

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align your head 
over your heart

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and your heart over
your pelvis, over your center.

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And you might find "Whoa, yeah,
I was really leaning forward,"

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or, "Oh man, I was collapsed."

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And maybe it's not a big move.

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It's just a subtle move as 
we start to kind of drop our

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studies outside of this moment
and come into the present.

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This present state of awareness.

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Head over heart,
heart over pelvis.

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Then you can keep a nice 
soft gaze down past the nose

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or if you're comfortable, go
ahead and close your eyes here.

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And allow the sound of
my voice to guide you.

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When you're ready, inhale in 
deeply through the nose.

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And as you exhale, relax the
weight of your shoulders down.

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This could be just 
an awareness or

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it can be an 
actual physical move.

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We'll do that again.
Inhale in deeply.

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And exhale.

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Just feel the fall 
of this exhale

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relaxing the shoulders 
down, down, down.

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And one more time, big inhale.

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And exhale,
relaxing the shoulders.

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And if this creates any
small micro adjustments here,

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go ahead and allow it to happen.

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We're not locked in to
stillness and in general I think

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it's a nice way to approach
meditation particularly

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if you're new and you might 
think that you have to kind of

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nail the 
meditation posture, right?

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Let it feel like you,
whatever that means to you.

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So you can make 
soft, easy adjustments

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at anytime.

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Don't feel like you're 
locked into stillness

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or into a certain shape.

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Make it your own.

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And then just continue to
gently deepen your breath with

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the gaze soft down past
the nose or the eyes closed.

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Noticing where your thoughts go.

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And go ahead and 
make it a practice of

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acknowledging those thoughts.

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And then leaving them

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after the 
acknowledgement and coming back

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to the quality of your breath.

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The rhythm of your breath.

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Shoulders keep relaxing down.

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Then we keep fine-tuning this

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awareness of head over heart, 
heart over pelvis.

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Just kind of 
allowing the body to

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synch up here with the breath

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in a very subtle
and beautiful way.

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Feel the gentle
rise of your inhale.

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And then trace it.

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Follow it all the way down
through the end of your exhale.

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(light etherial music)

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Keep acknowledging the
thoughts as they come up.

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And then keep returning

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back to your 
current cycle of breath.

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Now as you're ready, 
bring your awareness to

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your lower body.

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Get heavy from the waist down.

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Whatever that means to you.

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Now bring your awareness to the
upper body, from the waist up.

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And without any grand
gesture necessarily,

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it can be a movement,
it can be a physical movement,

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but see if you can bring 
a little bit of a lightness

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into the upper body.

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And notice if that
changes your breath.

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Feel the rise of your inhale.

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And the softening
with your exhale.

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Stay where you are.

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Each breath, one present moment.

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That opens a 
window into the next.

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Now capture a moment
of exquisite stillness,

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whatever that means to you.

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Inhale in.

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And exhale out.

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On your next inhale,

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flip just the right 
palm up ever so slowly.

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Soft fingers with one palm now
face up and one palm face down.

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Inhale in.

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Exhale to switch.

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Right palm comes down.

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And inhale, 
left palm open, soft fingers.

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Inhale in.

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Exhale, both palms face up here.

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Capturing that
exquisite stillness.

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See what you can do.

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See what you can find.

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Noticing the thoughts 
as they come by and

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perhaps seeing them 
now more like clouds.

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You see them, 
you notice them

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but then they pass you by.

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Now bring your awareness
to the base of your spine.

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If you want you can

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put a little soft light there.

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Then with your mind's eye,
you're gonna slowly travel up

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from the base of the spine.

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Like an elevator, lift that
awareness all the way up from

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the pelvic floor, all the
way up through the waistline,

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all the way up
past the belly button,

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all the way up
through the rib cage.

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Lifting you up all the way
through your heart space,

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the neck gets long 
as it travels up

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through the cervical spine.

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This soft light or this
awareness now all the way up

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through the head and all the way
up to the crown until you're

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sitting up at your
tallest point here.

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Palms face open,
fingertips soft.

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Lots of awareness on
the rhythm of your breath.

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Then inhale in here.

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And you exhale,
spread the fingertips wide.

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Bring the palms together and
really feel the warmth or just

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the temperature of your palms
here pressing together as you

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bring the sternum to the thumbs.

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Inhale in deeply
through the nose.

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And exhale, nice cleansing
breath out through the mouth.

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Inhale in deeply
through the nose.

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Nice cleansing breath
out through the mouth.

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And one more time, big inhale.

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And exhale, sigh it out.
(sighs)

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Awesome, bow the
head to the hands.

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If you want you can bring
your thumbs to the third eye.

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Give yourself a little massage
here on the forehead before you

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return to your day 
or your evening

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or maybe back to your studies.

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Take one more
moment here of gratitude.

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You know a little
time just to slow down,

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connect with the breath, 
be kind to the body

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and the brain 
really goes a long way.

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Thanks again for
sharing your time with me.

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Take good care.

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Namaste.

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(upbeat music)