1 00:00:00,500 --> 00:00:02,316 - Hi, everyone! Welcome to Yoga with Adriene. 2 00:00:02,316 --> 00:00:04,504 I am Adriene and that's Benji back there. 3 00:00:04,504 --> 00:00:08,809 And, today, we have an awesome meditation for the classroom. 4 00:00:08,809 --> 00:00:10,477 So we're gonna use some simple, 5 00:00:10,477 --> 00:00:14,047 but powerful, mindful breathing techniques 6 00:00:14,047 --> 00:00:16,550 to find what feels good. 7 00:00:16,550 --> 00:00:18,018 Let's get started. 8 00:00:18,018 --> 00:00:21,188 (upbeat music) 9 00:00:31,398 --> 00:00:32,598 Alrighty, my friends. 10 00:00:32,598 --> 00:00:34,434 We're gonna begin today seated. 11 00:00:34,434 --> 00:00:37,037 You can sit in a chair or on the ground. 12 00:00:37,037 --> 00:00:37,871 Or if you really want to, 13 00:00:37,871 --> 00:00:40,607 you can even do this meditation standing. 14 00:00:41,441 --> 00:00:42,843 So come into a position 15 00:00:42,843 --> 00:00:47,614 where you can get really tall in the spine. 16 00:00:47,614 --> 00:00:51,518 Imagine your spine is one nice, long piece of string 17 00:00:51,518 --> 00:00:55,055 or a light rope and it's lighting up with energy 18 00:00:55,055 --> 00:00:58,592 as you sit or stand nice and tall. 19 00:01:01,094 --> 00:01:03,263 Now, I'm ready for this meditation. 20 00:01:03,263 --> 00:01:05,165 Benji, are you ready? 21 00:01:05,165 --> 00:01:07,134 He said, "Yes," and I hope you are, too. 22 00:01:07,134 --> 00:01:09,569 We're gonna start this together 23 00:01:09,569 --> 00:01:13,073 by closing our eyes just for one second. 24 00:01:13,073 --> 00:01:16,243 And if closing your eyes is scary or makes you feel nervous, 25 00:01:16,243 --> 00:01:17,077 no worries. 26 00:01:17,077 --> 00:01:21,281 Just take your gaze and look down past your nose. 27 00:01:22,883 --> 00:01:25,919 And if you're feeling silly or anything like that, 28 00:01:25,919 --> 00:01:29,189 I totally understand because I'm a super silly person. 29 00:01:30,123 --> 00:01:31,925 But see if you can give yourself 30 00:01:31,925 --> 00:01:35,772 just one big breath to focus. 31 00:01:36,463 --> 00:01:41,001 Down past your nose or close your eyes and focus inward, 32 00:01:42,002 --> 00:01:44,304 and bring your attention to your breath. 33 00:01:45,739 --> 00:01:48,275 So the breath is an amazing power tool 34 00:01:48,275 --> 00:01:51,912 for changing how you feel. 35 00:01:51,912 --> 00:01:54,948 So if your day isn't going great 36 00:01:54,948 --> 00:01:57,617 or say you're having a tough morning 37 00:01:57,617 --> 00:01:58,785 or even at nighttime 38 00:01:58,785 --> 00:02:00,954 when you're maybe having trouble going to bed 39 00:02:00,954 --> 00:02:02,689 or falling asleep, relaxing, 40 00:02:02,689 --> 00:02:06,026 you can use your breath as a tool 41 00:02:06,026 --> 00:02:08,127 to change the way you feel. 42 00:02:08,127 --> 00:02:10,497 And, take it from me, it works. 43 00:02:10,497 --> 00:02:11,732 It's super powerful. 44 00:02:13,734 --> 00:02:16,236 So hopefully by now, you've noticed your breath 45 00:02:16,236 --> 00:02:19,973 and just kind of brought some awareness 46 00:02:19,973 --> 00:02:23,010 to how you're breathing, whatever that means to you. 47 00:02:26,113 --> 00:02:30,784 And in an effort to bring a sense of inner peace 48 00:02:33,487 --> 00:02:36,056 and calm, inner calm, 49 00:02:36,990 --> 00:02:41,995 we're gonna take five slow breaths in and out together. 50 00:02:42,829 --> 00:02:43,997 You ready? 51 00:02:43,997 --> 00:02:45,665 Benji, you ready? 52 00:02:45,665 --> 00:02:46,666 Alright, let's go. 53 00:02:47,501 --> 00:02:50,070 Inhale, breathe in. 54 00:02:50,070 --> 00:02:52,906 Imagine your breath is going down into your belly 55 00:02:52,906 --> 00:02:55,876 and you're belly's inflating like a big balloon. 56 00:02:57,944 --> 00:03:00,614 Exhale, breathe out through the nose or mouth. 57 00:03:00,614 --> 00:03:02,916 It's okay to make sound here. 58 00:03:02,916 --> 00:03:04,785 (deeply exhales) 59 00:03:04,785 --> 00:03:07,054 Four more, big inhale. 60 00:03:10,557 --> 00:03:11,425 Exhale. 61 00:03:11,425 --> 00:03:13,960 (deeply exhales) 62 00:03:13,960 --> 00:03:17,931 Three more, see if you can make your breaths bigger. 63 00:03:17,931 --> 00:03:19,966 More full, inhale. 64 00:03:19,966 --> 00:03:22,936 (deeply inhales) 65 00:03:22,936 --> 00:03:24,104 Exhale. 66 00:03:24,104 --> 00:03:27,240 (deeply exhales) 67 00:03:27,240 --> 00:03:29,242 Inhale, you're doing great. 68 00:03:29,242 --> 00:03:31,812 (deeply inhales) 69 00:03:31,812 --> 00:03:34,181 Slow it down, breath out. 70 00:03:34,181 --> 00:03:36,950 (deeply exhales) 71 00:03:36,950 --> 00:03:38,485 And one more just like that. 72 00:03:38,485 --> 00:03:40,654 Nice and slow, big inhale. 73 00:03:40,654 --> 00:03:43,056 (deeply inhales) 74 00:03:43,056 --> 00:03:45,792 And exhale, empty it all out. 75 00:03:45,792 --> 00:03:48,328 Breathe out, breathe out, breathe out, breathe out. 76 00:03:49,696 --> 00:03:53,467 Awesome, stand or sit a little taller. 77 00:03:55,035 --> 00:03:58,605 Imagine you're really reaching the crown of your head, 78 00:03:58,605 --> 00:04:02,008 the tippy-tip topmost point of your head, 79 00:04:02,008 --> 00:04:03,410 all the way towards the sky. 80 00:04:06,746 --> 00:04:11,418 Beautiful, then slowly bring one hand to your belly 81 00:04:11,418 --> 00:04:13,120 and one hand to your heart. 82 00:04:14,788 --> 00:04:16,223 Inhale. 83 00:04:16,223 --> 00:04:18,125 (deeply inhales) 84 00:04:18,125 --> 00:04:19,259 And exhale. 85 00:04:19,259 --> 00:04:20,827 (deeply exhales) 86 00:04:20,827 --> 00:04:22,696 Four more, inhale. 87 00:04:22,696 --> 00:04:25,298 (deeply inhales) 88 00:04:25,298 --> 00:04:26,333 And exhale. 89 00:04:26,333 --> 00:04:28,835 (deeply exhales) 90 00:04:28,835 --> 00:04:30,203 Inhale. 91 00:04:30,203 --> 00:04:33,006 (deeply inhales) 92 00:04:33,006 --> 00:04:34,241 And exhale. 93 00:04:34,241 --> 00:04:37,410 (air hissing) 94 00:04:37,410 --> 00:04:38,712 Inhale. 95 00:04:38,712 --> 00:04:41,448 (deeply inhales) 96 00:04:41,448 --> 00:04:42,616 And empty it out. 97 00:04:42,616 --> 00:04:45,585 (deeply exhales) 98 00:04:45,585 --> 00:04:46,820 Inhale. 99 00:04:46,820 --> 00:04:49,189 (deeply inhales) 100 00:04:49,189 --> 00:04:50,490 And exhale. 101 00:04:50,490 --> 00:04:52,225 (deeply exhales) 102 00:04:52,225 --> 00:04:54,227 At the end of your exhale, 103 00:04:54,227 --> 00:04:57,030 let your fingertips come down to rest gently 104 00:04:57,030 --> 00:04:59,032 on your lap or at your sides, 105 00:04:59,032 --> 00:05:03,370 and just notice how those slow, deep breaths made you feel. 106 00:05:05,972 --> 00:05:09,242 Then, nice and easy, take the head 107 00:05:09,242 --> 00:05:12,212 and you're just gonna gently nod it side to side 108 00:05:12,212 --> 00:05:14,247 as if you were shaking the head no. 109 00:05:18,218 --> 00:05:20,520 Awesome, then bring it back to center 110 00:05:20,520 --> 00:05:24,257 and we're gonna shake the head or nod the head yes. 111 00:05:29,262 --> 00:05:31,865 Awesome, then bring it back to stillness. 112 00:05:31,865 --> 00:05:34,568 See if you can align your head over your heart 113 00:05:34,568 --> 00:05:36,770 and your heart right over your hips. 114 00:05:38,438 --> 00:05:41,208 Then we're gonna take one final breath, 115 00:05:41,208 --> 00:05:44,244 the deepest breath you've taken all day. 116 00:05:44,244 --> 00:05:45,912 And after this breath, 117 00:05:45,912 --> 00:05:48,014 you're gonna have this fresh opportunity 118 00:05:48,014 --> 00:05:49,649 to feel a different way, 119 00:05:49,649 --> 00:05:54,020 to maybe see the good in yourself and in others, 120 00:05:54,020 --> 00:05:56,389 and just see the good in the day. 121 00:05:56,389 --> 00:05:57,991 So here we go, are you ready? 122 00:05:57,991 --> 00:05:59,893 Benji, are you ready? 123 00:05:59,893 --> 00:06:00,894 Alright, let's do it. 124 00:06:00,894 --> 00:06:03,763 The deepest breath you've taken in all day. 125 00:06:03,763 --> 00:06:06,132 Here we go, big inhale. 126 00:06:06,132 --> 00:06:08,635 (deeply inhales) 127 00:06:08,635 --> 00:06:11,605 And big exhale, let everything go. 128 00:06:11,605 --> 00:06:15,075 (deeply exhales) 129 00:06:15,075 --> 00:06:16,776 Awesome work. 130 00:06:16,776 --> 00:06:19,446 Notice how you feel and carry it with you 131 00:06:19,446 --> 00:06:21,948 on into the rest of your day. 132 00:06:21,948 --> 00:06:24,284 Thanks for sharing this time for meditation 133 00:06:24,284 --> 00:06:26,653 with me and with Benji. 134 00:06:27,887 --> 00:06:28,722 Namaste. 135 00:06:29,930 --> 00:06:33,100 (upbeat music)