- Hello friends near and far

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

Today we have a 
special meditation.

This is a very simple practice.

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

You don't even 
need a lot of time.

We're gonna take a 
moment to go inward,

to connect with 
what matters most.

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

find that inner 
calm and of course,

to find what feels good.

Let's balance it out, 
hope into something comfy

and let's get started.

(upbeat music)

Alright my sweet friends,

let's begin in a 
nice comfortable seat.

Sukhasana with the legs crossed.

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

And we're just 
gonna drop right in,

so whatever you 
have going on today,

whatever happened 
before this moment,

whatever is going 
to happen after this,

we're gonna really 
just allow that to dissolve

and we're gonna do our best

for this very short 
time we have together

to really just 
tap into the breath

and quality of 
movement and essentially

find our chill.

Going inward, just seeing 
what that will do for us

for the rest of our day,

but for now really 
into this present moment.

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

to close the eyes.

And quietly repeat 
this mantra

to yourself.

I choose to let go.

I choose

to let go.

Sit up nice and 
tall and one more time

repeat this mantra 
quietly to yourself

I choose to let go.

And start to listen to 
the sound of your breath.

And start to relax 
the shoulders down.

Begin to imagine space

in between each vertebrae.

And so the quality of 
energy that runs up and down

the spine slowly 
starts to change,

even if just a little bit.

And continue to notice 
the sound of your breath.

And with the eyes 
closed we just check out

what's going on inside.

Notice where you 
might be holding or gripping

in the shoulders.

Maybe just let them 
drape down the back body.

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

Maybe you soften.

Maybe you're 
leaning a little forward

and you could 
stand to tuck the chin

and just lean back.

Then after you've 
taken a moment to notice

what's going on physically,

just take a moment to 
just very gently notice

what's going on emotionally 
in the present moment.

This is really a way of 
just honoring and recognizing

the different kinds of 
intelligence of the body.

And please begin to 
notice an audible breath.

So this can be Ujjayi breath

or just a breath you can hear,

that you can really listen to.

(breathing)

And with the eyes closed, 
continue to listen

to the sound of your breath

And see if you can 
connect the moment that the

inhalation and the 
exhalation join together.

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

So the wave rises

and then it crests and it falls.

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

for a couple beats.

Practice just really 
being present with what is.

Still in the body.

Welcoming that inner calm.

Your natural state of 
peace that does exist within.

(slow breathing)

So we're giving 
ourselves this opportunity

to practice doing 
absolutely nothing.

When your mind starts to 
wander you have the option

of returning back 
to that ocean sound,

that ocean breath, 
finding that connection

of the inhale 
and the exhalation.

You also now have the 
mantra that you can repeat

quietly to yourself.

I choose to let go.

Continue to sit up nice 
and tall through the spine.

And if you find that it 
might be slightly valuable,

you can tap into a 
little inner smile here

as you continue to breathe.

(slow breathing)

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

make sure you're 
not gripping or holding.

We'll continue

to sit with ourselves

with the support of one 
another and all the people

practicing this 
meditation, this video

for two minutes.

Here we go, deep breath in,

long breath out.

(deep breathing)

One more minute.

Continue to explore the breath.

Don't decide where it ends.

Just as you do with your asana.

Really lean into 
the breath practice,

the pranayama here.

Let it guide you inward.

(deep breathing)

Then slowly bat 
the eyelashes open

and draw your 
hands to your heart.

Squeeze the 
shoulders up to the ears,

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

then exhale, just 
allow the shoulders again

to drape down the back body.

Nice work, my friends.

Awesome work.

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

a little calm, a little rescue

remedy back inside, right?

We just proved that we can
kind of change the chemical

makeup of our body.

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

but hopefully you 
feel a little bit calmer,

a little more connected 
to what matters most, right?

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

Share this video 
with your friends

so that we can all 
continue to explore

this idea of self transformation

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

Thanks again, take good care.

Namaste.

(upbeat music)