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- Hello friends near and far

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and welcome to Yoga 
with Adriene, I'm Adriene.

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Today we have a 
special meditation.

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This is a very simple practice.

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You don't need anything but an
open mind and an open heart.

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You don't even 
need a lot of time.

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We're gonna take a 
moment to go inward,

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to connect with 
what matters most.

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We're gonna use the 
breath to soothe your soul,

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find that inner 
calm and of course,

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to find what feels good.

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Let's balance it out, 
hope into something comfy

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and let's get started.

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(upbeat music)

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Alright my sweet friends,

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let's begin in a 
nice comfortable seat.

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Sukhasana with the legs crossed.

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Try to sit up nice 
and tall, best you can.

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And we're just 
gonna drop right in,

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so whatever you 
have going on today,

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whatever happened 
before this moment,

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whatever is going 
to happen after this,

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we're gonna really 
just allow that to dissolve

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and we're gonna do our best

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for this very short 
time we have together

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to really just 
tap into the breath

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and quality of 
movement and essentially

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find our chill.

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Going inward, just seeing 
what that will do for us

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for the rest of our day,

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but for now really 
into this present moment.

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So in order to do 
that I'm gonna invite you

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to close the eyes.

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And quietly repeat 
this mantra

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to yourself.

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I choose to let go.

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I choose

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to let go.

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Sit up nice and 
tall and one more time

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repeat this mantra 
quietly to yourself

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I choose to let go.

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And start to listen to 
the sound of your breath.

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And start to relax 
the shoulders down.

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Begin to imagine space

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in between each vertebrae.

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And so the quality of 
energy that runs up and down

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the spine slowly 
starts to change,

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even if just a little bit.

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And continue to notice 
the sound of your breath.

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And with the eyes 
closed we just check out

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what's going on inside.

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Notice where you 
might be holding or gripping

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in the shoulders.

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Maybe just let them 
drape down the back body.

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Maybe you're gripping 
in the toes or the fingers.

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Maybe you soften.

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Maybe you're 
leaning a little forward

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and you could 
stand to tuck the chin

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and just lean back.

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Then after you've 
taken a moment to notice

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what's going on physically,

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just take a moment to 
just very gently notice

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what's going on emotionally 
in the present moment.

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This is really a way of 
just honoring and recognizing

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the different kinds of 
intelligence of the body.

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And please begin to 
notice an audible breath.

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So this can be Ujjayi breath

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or just a breath you can hear,

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that you can really listen to.

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(breathing)

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And with the eyes closed, 
continue to listen

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to the sound of your breath

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And see if you can 
connect the moment that the

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inhalation and the 
exhalation join together.

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So a great image is that 
of like an ocean wave, yes.

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So the wave rises

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and then it crests and it falls.

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So we're just gonna be 
here with his ocean breath

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for a couple beats.

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Practice just really 
being present with what is.

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Still in the body.

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Welcoming that inner calm.

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Your natural state of 
peace that does exist within.

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(slow breathing)

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So we're giving 
ourselves this opportunity

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to practice doing 
absolutely nothing.

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When your mind starts to 
wander you have the option

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of returning back 
to that ocean sound,

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that ocean breath, 
finding that connection

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of the inhale 
and the exhalation.

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You also now have the 
mantra that you can repeat

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quietly to yourself.

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I choose to let go.

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Continue to sit up nice 
and tall through the spine.

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And if you find that it 
might be slightly valuable,

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you can tap into a 
little inner smile here

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as you continue to breathe.

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(slow breathing)

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When you feel like you 
have a bit of a groove,

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make sure you're 
not gripping or holding.

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We'll continue

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to sit with ourselves

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with the support of one 
another and all the people

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practicing this 
meditation, this video

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for two minutes.

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Here we go, deep breath in,

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long breath out.

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(deep breathing)

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One more minute.

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Continue to explore the breath.

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Don't decide where it ends.

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Just as you do with your asana.

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Really lean into 
the breath practice,

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the pranayama here.

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Let it guide you inward.

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(deep breathing)

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Then slowly bat 
the eyelashes open

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and draw your 
hands to your heart.

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Squeeze the 
shoulders up to the ears,

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sit up as tall as you 
can and lift your heart,

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then exhale, just 
allow the shoulders again

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to drape down the back body.

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Nice work, my friends.

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Awesome work.

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Return to this video any
time you need a little chill,

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a little calm, a little rescue

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remedy back inside, right?

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We just proved that we can
kind of change the chemical

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makeup of our body.

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You may not feel 100% 
better based on how you felt,

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but hopefully you 
feel a little bit calmer,

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a little more connected 
to what matters most, right?

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Thank you so much for 
sharing your time, your energy.

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Share this video 
with your friends

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so that we can all 
continue to explore

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this idea of self transformation

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and self love so that then we
can share that with the world.

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Thanks again, take good care.

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Namaste.

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(upbeat music)