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- Hey everyone.
Welcome to Yoga With Adriene,

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I'm Adriene and this is Benji

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and today we have a 
meditation for humility.

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So hop into something 
comfy and let's get started.

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(gentle music)

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Okay my sweet friends,

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we're gonna start 
today in a Child's Pose.

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If Child's Pose 
ain't your thang,

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just come into a nice,
comfortable seat.

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A place where you can 
connect to your breath.

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I'm choosing Child's Pose or
Extended Child's Pose so we can

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start in a pose of surrender and
just get our head a little bit

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below our hearts in 
honor of today's theme.

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So if you're into seated you
can just bow head to heart.

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Otherwise, let's come 
on down to the ground.

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Bring the knees as wide as your
yoga mat and as you're ready,

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send the fingertips out,
take a big breath,

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and with intention bow the head.

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Get it lower 
than your heart space.

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You'll feel the shoulders and
back and hips start to open up.

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But right away you might,
if you're willing,

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close your eyes.

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Start to listen to the sound of
your breath and just notice what

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this feels like if 
you can really lean in.

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Getting the heart to melt.

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Getting the head 
underneath the heart.

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Considering this is a little
symbol of just kind of giving

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the thinking mind a break.

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Allowing the heart, the soul to
be the star of the show today.

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So we often show up on 
our mat for asana practice.

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And that sort of 
conditioning and that work,

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of course, is important

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and extraordinary 
and valuable.

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But today's session 
is about being still.

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Residing with the breath.

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And connecting to 
this feeling of humility.

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In other words, (laughs)

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it's not what is on the outside,

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but what is on the 
inside that counts.

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As you gently continue 
to deepen your breath here,

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just find places to soften and
you might even feel things pop

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and shift even 
just with these long,

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conscious breaths.

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Accept any feelings any thoughts
that are coming across your

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table here, your desk.

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And then as you're willing,
start to clear the desk off.

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Focus on your breath.

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And then as an individual but
also considering this community,

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this global connection, just
take one final loving cycle of

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breath in humility.

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Tending to the inside.

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Surrendering to that 
which you can not control.

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Then slowly, nice and slow you
can keep your gaze soft as you

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press back up and you're gonna
come into a nice comfortable

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seat of your choice.

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And we have about a 
five minute vapasana,

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so a five minute quite 
sit we're gonna do today.

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You're gonna want 
to stop the video,

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you're gonna wanna quit.

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So let's see if we can make it
to the end as a grand act of

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love and humility.

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Sit up nice and tall.

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Allow your hands to rest 
gently wherever they fall.

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Tuck the chin just slightly,

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sit up nice and tall, lean back.

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Find places to lift 
and then places to ground.

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And remember why we practice
asana in the first place.

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To connect to our higher self.

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That divine

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and historically to
allow us to sit in meditation,

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to be still, to reflect,
to nurture the soul.

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You ready?

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Close your eyes.

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Take a deep breath in.

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And let's begin.

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Notice the natural ebb 
and flow of your breath

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as you come into your seat.

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If this is new for you, 
you are in the perfect zone.

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That beginner's mind.

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I'll watch the timer,

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so you can soften and 
relax into this moment.

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It's now about four 
minutes of your life.

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You're gonna be able 
to sit here and be still.

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Trust that you can and you will
do it with grace and with ease,

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with a curiosity.

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Keep breathing.

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Just relax and allow.

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Notice the thoughts that come
across your desk, your table.

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And then come back to the
structure you have in your body

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and come back to the ebb and

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flow of your breath 
and start again.

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You're doing great.

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Continue to sit 
up nice and tall.

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Continue to just observe the
ebb and flow of your breath.

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And for your 
final two minutes here,

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embrace this moment,
this stillness,

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this peace

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that resides within.

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So whether or not 
you're feeling it today or not,

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that's really not up to anyone.

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But being open to access
that through regular yoga and

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meditation practice,
that's the ticket.

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So stick with it here.
You got it.

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Serving the breath, 
embracing the moment.

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Relishing this 
stillness and this peace.

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This time for yourself.

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With the eyes closed 
and without moving a muscle,

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bring your awareness or

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your attention to 
the base of the spine.

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Slowly and sweetly 
from this point

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start to draw a
line all the way up.

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Maybe this affects your posture

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just a bit but you 
don't have to move.

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Just slowly, in your mind's
eye, draw a line all the way up

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through the center channel,
this plumb line,

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this super highway of energy.

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That is how this can affect you.

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If not today, 
with practice it will.

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Connecting all the way up
through the neck and all the way

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up through the crown of the
head 'til you reach the top.

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And when you reach the top

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slowly bring your hands 
to your heart space.

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Take a deep breath in 
and then empty it out.

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(exhales loudly)

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Inhale in again.

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(inhales sharply)

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With the eyes closed,

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exhale, bow head to heart.

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The most humble bow.

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Take one more quiet 
moment to notice how you feel.

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Then gently bat 
the eyelashes open.

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Open your eyes, lift your chin.

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Lift the corners of the mouth
just slightly and then bring the

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thumbs right up 
to the third eye.

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Sweet.

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You did it.
Amazing.

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Could this be the beginning of
a fresh lifelong romance with

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meditation in conjunction 
with your yoga practice?

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Maybe so.

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I'll be writing a little bit
more on today's theme on the

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blog so go check it out and
we'll have conversation down

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below, of course, and on the

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Find What Feels Good
membership as well.

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Thank you so much for being here
for sharing your practice with

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me and with so many beautiful
people around the world.

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We are definitely 
lucky to have each other.

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Deep breath in.

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Exhale to bow.

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Namaste.

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(gentle music)