- Hi, everyone!
Welcome to Yoga with Adriene.

I am Adriene and 
that's Benji back there.

And, today, we have an awesome
meditation for the classroom.

So we're gonna use some simple,

but powerful, 
mindful breathing techniques

to find what feels good.

Let's get started.

(upbeat music)

Alrighty, my friends.

We're gonna begin today seated.

You can sit in a 
chair or on the ground.

Or if you really want to,

you can even do 
this meditation standing.

So come into a position

where you can get 
really tall in the spine.

Imagine your spine is one nice,
long piece of string

or a light rope and 
it's lighting up with energy

as you sit or 
stand nice and tall.

Now, I'm ready 
for this meditation.

Benji, are you ready?

He said, "Yes," and 
I hope you are, too.

We're gonna start this together

by closing our eyes 
just for one second.

And if closing your eyes is
scary or makes you feel nervous,

no worries.

Just take your gaze and 
look down past your nose.

And if you're feeling 
silly or anything like that,

I totally understand because
I'm a super silly person.

But see if you can give yourself

just one big breath to focus.

Down past your nose or close
your eyes and focus inward,

and bring your 
attention to your breath.

So the breath is 
an amazing power tool

for changing how you feel.

So if your day isn't going great

or say you're 
having a tough morning

or even at nighttime

when you're maybe 
having trouble going to bed

or falling asleep, relaxing,

you can use 
your breath as a tool

to change the way you feel.

And, take it from me, it works.

It's super powerful.

So hopefully by now, 
you've noticed your breath

and just kind of 
brought some awareness

to how you're breathing, 
whatever that means to you.

And in an effort to 
bring a sense of inner peace

and calm, inner calm,

we're gonna take five slow
breaths in and out together.

You ready?

Benji, you ready?

Alright, let's go.

Inhale, breathe in.

Imagine your breath is 
going down into your belly

and you're belly's 
inflating like a big balloon.

Exhale, breathe out 
through the nose or mouth.

It's okay to make sound here.

(deeply exhales)

Four more, big inhale.

Exhale.

(deeply exhales)

Three more, see if you 
can make your breaths bigger.

More full, inhale.

(deeply inhales)

Exhale.

(deeply exhales)

Inhale, you're doing great.

(deeply inhales)

Slow it down, breath out.

(deeply exhales)

And one more just like that.

Nice and slow, big inhale.

(deeply inhales)

And exhale, empty it all out.

Breathe out, breathe out,
breathe out, breathe out.

Awesome, stand or 
sit a little taller.

Imagine you're really reaching
the crown of your head,

the tippy-tip 
topmost point of your head,

all the way towards the sky.

Beautiful, then slowly 
bring one hand to your belly

and one hand to your heart.

Inhale.

(deeply inhales)

And exhale.

(deeply exhales)

Four more, inhale.

(deeply inhales)

And exhale.

(deeply exhales)

Inhale.

(deeply inhales)

And exhale.

(air hissing)

Inhale.

(deeply inhales)

And empty it out.

(deeply exhales)

Inhale.

(deeply inhales)

And exhale.

(deeply exhales)

At the end of your exhale,

let your fingertips 
come down to rest gently

on your lap or at your sides,

and just notice how those slow,
deep breaths made you feel.

Then, nice and easy,
take the head

and you're just gonna 
gently nod it side to side

as if you were 
shaking the head no.

Awesome, then 
bring it back to center

and we're gonna shake 
the head or nod the head yes.

Awesome, then bring 
it back to stillness.

See if you can align 
your head over your heart

and your heart 
right over your hips.

Then we're gonna 
take one final breath,

the deepest breath 
you've taken all day.

And after this breath,

you're gonna have 
this fresh opportunity

to feel a different way,

to maybe see the good 
in yourself and in others,

and just see 
the good in the day.

So here we go, are you ready?

Benji, are you ready?

Alright, let's do it.

The deepest breath 
you've taken in all day.

Here we go, big inhale.

(deeply inhales)

And big exhale, 
let everything go.

(deeply exhales)

Awesome work.

Notice how you feel 
and carry it with you

on into the rest of your day.

Thanks for sharing 
this time for meditation

with me and with Benji.

Namaste.

(upbeat music)