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- Hi everyone and 
welcome to Yoga With Adriene.

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I'm Adriene and this 
is Benji and we have

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a super simple, super sweet 
mindfulness meditation

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to help you start your day.

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So grab a blanket or a 
pillow to sit on if you like

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and let's get started.

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(gentle music)

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Alright my darling friends,
Good Morning.

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We're gonna begin in a nice,

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comfortable seated 
position of your choice.

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So you can come onto the ground,

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sit on a pillow or 
a blanket or a towel.

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You can also do this sitting
up nice and tall at the edge of

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your couch or a chair.

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But we do want to come into a
position in which we can begin

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to sit up nice and 
tall through the spine.

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And then begin to 
relax your shoulders.

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Settle in

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and wherever the hands 
fall naturally, embrace that.

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So explore what 
feels good today,

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palms face up, 
palms close in to your center.

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Maybe hands 
together in your lap.

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Maybe you take a Mudra.

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So just start to 
listen to you body.

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This is gonna be important 
as we set ourselves up to

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have an awesome day.

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Present with what is,
open-minded,

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available for whatever 
the universe has in store.

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Take a moment to begin to notice
your breath and as you do that,

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soften your gaze 
or close your eyes.

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So we're sitting up tall.

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We're closing the eyes despite

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maybe feeling a 
little sleepy, don't worry.

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And we're gently 
beginning to deepen the breath.

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And as you're ready,
nice and slow,

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you're gonna drop 
your chin to your chest.

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And then lift your 
nose up towards the sky.

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Slow and steady.
Dropping the chin.

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And then nose to the heavens.

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Start to sync up with nice,
full, conscious breaths.

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Nodding the head.

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And then bring it back to center
stillness and you're just gonna

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take it in the opposite 
direction now, side to side.

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(clears throat) 
Excuse me.

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Taking your nose to 
the left and to the right.

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Nice and easy.

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And come back to center.

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Reset, sit up nice and tall.

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Close your eyes 
or soften your gaze.

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You're gonna take your 
hands now to your belly.

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Just nice, gentle 
hand to belly connection.

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Begin to breathe 
downward into your hands.

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Nice, full, conscious breath in.

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Belly expands.

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Nice, mindful, slow exhalation.

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Navel draws in.

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Then keep the hands there or 
you can replace them back to

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your knees or you thighs.

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Whatever feels best 
this morning, today.

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But continue the 
full diaphragmatic breath.

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Waking up with each inhale

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and surrendering 
with each exhale.

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See if you can allow 
this conscious breathing

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to affect your mood, 
to affect this posture.

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Make adjustments as needed.

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But then each time you do
mindfully return to the sound of

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your breath, to the 
quality of your breath.

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Soften through the skin 
of the face and the jaw.

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Just be present here

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in the moment.

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Then remember how you move
matters so pay attention to the

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way in which you slowly 
draw your palms together.

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Anjuli Mudra.

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A gentle, reverent bow 
of head to heart here

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and an opportunity

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for you to set an 
intention for your day.

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It can be a sentence,
it can be a quality.

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Something to be conscious of.

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Not something 
on your to-do list

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but a sensation,

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an energy, an intention 
that you can move with

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throughout the 
rest of your day.

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Then breathe a little deeper,
more fully and repeat your

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intention and if 
you can't settle on one,

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simply choose love.

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I choose love.

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Whatever came up today,
embrace it fully.

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Take a deep breath in.

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Then a long breath out.

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Once more, 
inhale lots of love in.

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And exhale lots of love out.

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Slowly release the hands.

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Flutter your eyelashes open.

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Tap into a little inner smile 
and have an amazing day.

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Namaste.

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(gentle music)