1 00:00:00,500 --> 00:00:02,542 - Howdy pal, and welcome to Yoga with Adriene. 2 00:00:02,542 --> 00:00:05,500 I'm Adriene and today we have a meditation 3 00:00:05,500 --> 00:00:09,000 for you to help you with anxiety. 4 00:00:09,000 --> 00:00:10,083 Happens to the best of us. 5 00:00:10,083 --> 00:00:12,500 It can get out of control fast. 6 00:00:12,500 --> 00:00:14,708 So, thank you for joining me in this meditation 7 00:00:14,708 --> 00:00:19,458 to help quell and soften and maybe even cure 8 00:00:19,458 --> 00:00:22,417 you from regular anxiety attacks. 9 00:00:22,417 --> 00:00:25,250 Hope into something comfy and let's get started. 10 00:00:25,250 --> 00:00:27,834 (gentle music) 11 00:00:35,917 --> 00:00:38,917 Alright, my sweet friends, so we're going to begin 12 00:00:38,917 --> 00:00:42,500 by finding a comfortable seat 13 00:00:42,500 --> 00:00:45,125 and what was a comfortable seat yesterday 14 00:00:45,125 --> 00:00:47,834 or where you may end up years from now 15 00:00:47,834 --> 00:00:50,166 in your meditation practice or just in your body 16 00:00:50,166 --> 00:00:54,041 is just always right in a constant state of flux 17 00:00:54,041 --> 00:00:55,333 for so many reasons. 18 00:00:55,333 --> 00:00:57,834 So, I'd like to invite you today to really consider 19 00:00:57,834 --> 00:00:59,041 what's gonna feel best. 20 00:00:59,041 --> 00:01:01,291 If it's leaning up against a wall, 21 00:01:01,291 --> 00:01:02,917 snuggle up against a wall. 22 00:01:02,917 --> 00:01:05,083 If it's sitting on the edge of your couch 23 00:01:05,083 --> 00:01:09,834 or participating in a chair, fabulous. 24 00:01:09,834 --> 00:01:13,041 Or you can lie down, you can practice 25 00:01:13,041 --> 00:01:14,667 this meditation lying down. 26 00:01:14,667 --> 00:01:16,667 So, we definitely wanna come to a place 27 00:01:16,667 --> 00:01:18,792 where we feel comfortable and safe 28 00:01:18,792 --> 00:01:22,792 to do this brief meditation and to practice the breath, 29 00:01:22,792 --> 00:01:27,583 the pranayama, and so today, just an extra gentle nudge 30 00:01:27,583 --> 00:01:31,875 to find a comfortable seat and really be honest about that. 31 00:01:31,875 --> 00:01:34,750 So, if it's not Sukhasana today, 32 00:01:34,750 --> 00:01:38,750 find something that feels supportive and good. 33 00:01:38,750 --> 00:01:40,917 For those coming into Sukhasana, 34 00:01:40,917 --> 00:01:43,375 you can even play with the legs here, one foot in front 35 00:01:43,375 --> 00:01:48,083 of the other, maybe give yourself a nice wide base. 36 00:01:48,083 --> 00:01:52,166 So, we'll all come into a position 37 00:01:52,166 --> 00:01:55,083 that we feel is the most supportive of us today. 38 00:01:55,083 --> 00:01:57,875 Again, it can be lying down. 39 00:01:57,875 --> 00:02:01,917 And when you arrive there, really choose to arrive 40 00:02:01,917 --> 00:02:06,375 by acknowledging, oh I chose to turn on this video, 41 00:02:06,375 --> 00:02:10,458 I made the choice to tend to what's going on, 42 00:02:10,458 --> 00:02:14,166 and the first position 43 00:02:14,166 --> 00:02:17,750 that I'm even taking here 44 00:02:17,750 --> 00:02:22,500 was also a choice to feel supported and comfortable. 45 00:02:24,500 --> 00:02:27,542 So, basically we're shifting gears a little bit 46 00:02:27,542 --> 00:02:31,125 from a mindset 47 00:02:32,959 --> 00:02:37,417 that might feel a little bit anxious or off, 48 00:02:37,417 --> 00:02:40,166 and we're starting to get organized in the brain and body 49 00:02:40,166 --> 00:02:42,708 and say, okay, wait, whoa, whoa, whoa, 50 00:02:42,708 --> 00:02:45,625 I have some power here, 51 00:02:45,625 --> 00:02:48,041 a lotta power 52 00:02:48,041 --> 00:02:52,250 to help guide myself out of 53 00:02:52,250 --> 00:02:56,125 that which doesn't feel good 54 00:02:56,125 --> 00:02:58,750 and to help guide myself 55 00:02:58,750 --> 00:03:02,083 to a place that feels 56 00:03:02,083 --> 00:03:03,917 more supported. 57 00:03:05,750 --> 00:03:10,792 So, hopefully by now, you found your seat for today, 58 00:03:10,792 --> 00:03:12,208 whatever it may be, 59 00:03:12,208 --> 00:03:16,417 your place where you are 60 00:03:16,417 --> 00:03:19,792 going to reside, 61 00:03:19,792 --> 00:03:23,542 and when you arrive there, you can use 62 00:03:23,542 --> 00:03:26,708 the sound of my voice now as a guide, 63 00:03:26,708 --> 00:03:31,208 so close your eyes and just bring some awareness 64 00:03:31,208 --> 00:03:35,667 to your chest, your heart space, 65 00:03:36,458 --> 00:03:38,917 and depending on where you're at today, my sweet friend, 66 00:03:38,917 --> 00:03:42,000 you might already start to lean in 67 00:03:42,000 --> 00:03:46,083 and just feel what's comin' up, 68 00:03:46,083 --> 00:03:49,041 let the emotional body have 69 00:03:49,041 --> 00:03:52,083 a seat at the table and just notice. 70 00:03:54,166 --> 00:03:56,417 And wherever you are today, 71 00:03:56,417 --> 00:04:00,625 see if you can begin to do just that, notice. 72 00:04:00,625 --> 00:04:02,792 Come into the role of the observer. 73 00:04:02,792 --> 00:04:05,792 So, I find it very helpful to close the eyes, 74 00:04:05,792 --> 00:04:08,500 relax the shoulders, and bring your awareness 75 00:04:08,500 --> 00:04:12,500 to your heart center or your chest area 76 00:04:12,500 --> 00:04:16,750 and just allow whatever feelings come up, 77 00:04:16,750 --> 00:04:20,750 whatever thoughts, just notice them. 78 00:04:30,458 --> 00:04:33,834 And then notice where you might be holding 79 00:04:33,834 --> 00:04:37,041 or gripping in the body, the fingers or the toes, 80 00:04:37,041 --> 00:04:41,583 the ankles or the wrists, and see if you can use 81 00:04:43,417 --> 00:04:46,917 this idea of the observer to just notice 82 00:04:46,917 --> 00:04:50,500 all of those points 83 00:04:50,500 --> 00:04:52,375 and then in time to allow 84 00:04:52,375 --> 00:04:56,500 just the noticing to bring a softness, an awareness. 85 00:05:04,625 --> 00:05:07,834 So, your only real job here in this practice today 86 00:05:07,834 --> 00:05:09,500 is to pay attention. 87 00:05:14,208 --> 00:05:17,041 We use Pranayama technique to help 88 00:05:18,291 --> 00:05:21,333 guide the energy of the body 89 00:05:21,333 --> 00:05:25,625 and to hopefully help relieve you from feelings 90 00:05:25,625 --> 00:05:27,834 that are not serving, 91 00:05:27,834 --> 00:05:32,000 if you feel stuck or off or anxious, stressed out. 92 00:05:34,166 --> 00:05:36,834 Hopefully, the Pranayama will allow us to 93 00:05:36,834 --> 00:05:41,250 just shift our perspective or break the pattern 94 00:05:41,250 --> 00:05:43,417 that we might be stuck in. 95 00:05:47,583 --> 00:05:50,834 So, after you've taken a couple moments to just arrive here 96 00:05:50,834 --> 00:05:53,333 and settle in, 97 00:05:53,333 --> 00:05:56,250 acknowledge that you chose this, 98 00:06:00,959 --> 00:06:02,792 start to notice your breath. 99 00:06:02,792 --> 00:06:04,542 You don't have to do anything, just acknowledge it, 100 00:06:04,542 --> 00:06:07,291 notice the natural ebb and flow. 101 00:06:07,291 --> 00:06:11,333 Notice what it feels like as you breathe in 102 00:06:11,333 --> 00:06:15,500 and notice what it feels like as you empty the breath out. 103 00:06:23,625 --> 00:06:24,959 And then again, bring your awareness 104 00:06:24,959 --> 00:06:28,458 to your chest again, your heart space, 105 00:06:28,458 --> 00:06:31,291 this place that tends to get really tight and collapsed 106 00:06:31,291 --> 00:06:34,834 when we feel anxiety, 107 00:06:34,834 --> 00:06:36,542 and see if you can start 108 00:06:36,542 --> 00:06:38,750 to lift up through that area, even if it's not 109 00:06:38,750 --> 00:06:43,041 a big muscular movement but just a little energy. 110 00:06:43,041 --> 00:06:46,792 Then allow that to affect your breath, 111 00:06:46,792 --> 00:06:49,792 maybe taking a more fuller inhale, 112 00:06:49,792 --> 00:06:52,458 feeling the heart lift a little, 113 00:06:54,583 --> 00:06:57,250 then perhaps feeling the shoulders relax 114 00:06:57,250 --> 00:06:59,750 and soften as you breathe out. 115 00:07:01,000 --> 00:07:04,250 So, the neck and shoulders also get a lot of tension, 116 00:07:04,250 --> 00:07:07,208 a little tightness when we feel anxious, 117 00:07:07,208 --> 00:07:10,291 so use your inhale to feel expansion, 118 00:07:11,959 --> 00:07:13,583 and as you start to deepen the breath, 119 00:07:13,583 --> 00:07:17,583 use your exhale to find a softness, a surrender. 120 00:07:23,667 --> 00:07:25,250 Alright, you're doing great. 121 00:07:25,250 --> 00:07:29,583 Stay with it, stick with it, eyes closed, 122 00:07:29,583 --> 00:07:32,000 shoulders relaxed, 123 00:07:32,000 --> 00:07:34,417 lots of awareness 124 00:07:34,417 --> 00:07:38,667 around your heart center, your chest, your sternum. 125 00:07:41,250 --> 00:07:43,959 On your next inhale, see if you can bring 126 00:07:43,959 --> 00:07:47,792 the tip of your tongue to the roof of your mouth now, 127 00:07:47,792 --> 00:07:51,458 just right behind the teeth, and breathe in, 128 00:07:52,500 --> 00:07:56,625 and then breathe out, jaw nice and soft. 129 00:07:56,625 --> 00:07:59,083 Again, the tip of the tongue comes to the roof of the mouth 130 00:07:59,083 --> 00:08:00,625 and we breathe in. 131 00:08:02,333 --> 00:08:06,500 The jaw stays soft, not clinched, as you breathe out. 132 00:08:08,208 --> 00:08:10,667 And on your next inhale, we're gonna count to four. 133 00:08:10,667 --> 00:08:13,208 Breathe in for four. 134 00:08:13,208 --> 00:08:15,041 Here we go. 135 00:08:15,041 --> 00:08:17,834 Tongue comes to the roof of the mouth. 136 00:08:17,834 --> 00:08:20,542 And we inhale, one, 137 00:08:20,542 --> 00:08:23,708 two, three, four, 138 00:08:23,708 --> 00:08:28,083 and then just let it go soft and easy. 139 00:08:28,083 --> 00:08:31,250 Inhale for four, one, 140 00:08:31,250 --> 00:08:34,917 two, three, four, 141 00:08:36,833 --> 00:08:38,417 and then let it go. 142 00:08:39,582 --> 00:08:43,792 Notice how you feel, stay present, keep observing. 143 00:08:47,500 --> 00:08:50,959 Adding onto this ratio, now we're going to hold the breath, 144 00:08:50,959 --> 00:08:53,708 retain the breath in between the inhalation 145 00:08:53,708 --> 00:08:56,875 and the exhalations for a seven count. 146 00:08:59,291 --> 00:09:01,792 So, we'll do one breath cycle, just in and out, 147 00:09:01,792 --> 00:09:04,458 and then we'll start with the four. 148 00:09:04,458 --> 00:09:08,917 So, breathe in deep here, nice, soft, easy breath. 149 00:09:08,917 --> 00:09:10,708 And exhale just to relax the shoulders, 150 00:09:10,708 --> 00:09:13,417 empty everything out. 151 00:09:13,417 --> 00:09:14,917 I'm breathing in for four. 152 00:09:14,917 --> 00:09:19,125 Inhale, one, two, 153 00:09:19,125 --> 00:09:21,959 three, four, holding, 154 00:09:21,959 --> 00:09:24,500 retaining the breath for seven, 155 00:09:24,500 --> 00:09:30,333 six, five, four, three, 156 00:09:30,333 --> 00:09:34,166 two, one, and let everything go. 157 00:09:36,250 --> 00:09:40,583 Notice what thoughts come up, stay present, let it unfold. 158 00:09:42,208 --> 00:09:44,458 Try to keep the body still. 159 00:09:46,625 --> 00:09:49,583 And the last bit of the ratio is an exhale for eight. 160 00:09:49,583 --> 00:09:53,417 So, we'll inhale for four, I'll guide you with my voice. 161 00:09:53,417 --> 00:09:58,166 We'll hold at the top, retaining the breath mindfully 162 00:09:58,166 --> 00:10:03,083 for seven and then a nice smooth exhalation on the eight. 163 00:10:04,333 --> 00:10:07,291 Four, seven, eight. 164 00:10:09,208 --> 00:10:12,834 Soften through your fingertips and toes. 165 00:10:12,834 --> 00:10:17,083 One breath cycle, in and out to start, and then we'll begin. 166 00:10:17,083 --> 00:10:18,667 Here we go, inhale. 167 00:10:20,917 --> 00:10:22,667 Empty it all out. 168 00:10:24,250 --> 00:10:28,208 And inhaling for four, inhale, one, 169 00:10:28,208 --> 00:10:32,708 two, three, four. 170 00:10:32,708 --> 00:10:36,625 Holding for seven, six, 171 00:10:36,625 --> 00:10:42,750 five, four, three, two, one. 172 00:10:42,750 --> 00:10:48,417 And exhale for eight, seven, six, 173 00:10:48,417 --> 00:10:54,166 five, four, three, two, one. 174 00:10:54,166 --> 00:10:58,250 Just notice how you did, no judgment, just observing. 175 00:11:00,583 --> 00:11:04,417 Inhaling for four, inhale, one, 176 00:11:04,417 --> 00:11:07,834 two, three, four. 177 00:11:07,834 --> 00:11:11,792 Retaining on seven, six, 178 00:11:11,792 --> 00:11:14,542 five, four, 179 00:11:14,542 --> 00:11:17,333 three, you got this, two, one. 180 00:11:17,333 --> 00:11:22,917 And big exhale, eight, seven, six, 181 00:11:22,917 --> 00:11:27,792 five, four, three, two, one. 182 00:11:27,792 --> 00:11:33,208 Inhale for four, three, two, one. 183 00:11:33,208 --> 00:11:36,792 Retain for seven, six, 184 00:11:36,792 --> 00:11:42,125 five, four, three, two, one. 185 00:11:42,125 --> 00:11:48,458 And exhale for eight, seven, six, five, 186 00:11:48,458 --> 00:11:52,583 four, three, two, and one. 187 00:11:52,583 --> 00:11:58,542 Inhale for four, three, two, one. 188 00:11:58,542 --> 00:12:01,625 Retain, seven, six, 189 00:12:01,625 --> 00:12:06,583 five, four, three, two, one. 190 00:12:06,583 --> 00:12:12,500 Exhale for eight, seven, six, five, 191 00:12:12,500 --> 00:12:17,542 four, three, two, and one. 192 00:12:17,542 --> 00:12:20,834 Let everything go. 193 00:12:20,834 --> 00:12:23,959 Stay with it. 194 00:12:23,959 --> 00:12:27,125 Notice what comes up. 195 00:12:27,125 --> 00:12:31,250 Reside in that wonderful role of the observer. 196 00:12:35,834 --> 00:12:39,834 And wherever you are, whether you're seated in a chair 197 00:12:39,834 --> 00:12:41,250 or Sukhasana or lying down, 198 00:12:41,250 --> 00:12:43,667 you're gonna find soft, easy movement with the neck. 199 00:12:43,667 --> 00:12:44,500 So, if you're lying down, 200 00:12:44,500 --> 00:12:48,166 you might rock the head gently side to side. 201 00:12:50,625 --> 00:12:54,083 You might shake the head yes and then no. 202 00:12:55,959 --> 00:12:59,917 And then you'll start to bat the eyelashes open. 203 00:12:59,917 --> 00:13:03,917 Soft, easy movement with the neck and shoulders. 204 00:13:07,417 --> 00:13:11,250 And then we'll take a big inhale in 205 00:13:11,250 --> 00:13:13,583 and exhale, sigh it out, so this is important, 206 00:13:13,583 --> 00:13:15,750 little big of sound here. 207 00:13:16,667 --> 00:13:17,500 Inhale in. 208 00:13:19,625 --> 00:13:22,583 Sigh it out. (sighs) 209 00:13:22,583 --> 00:13:24,625 And one more time, inhale. 210 00:13:27,041 --> 00:13:28,750 (deeply sighs) 211 00:13:28,750 --> 00:13:32,166 Hands come together, notice how you feel. 212 00:13:36,250 --> 00:13:37,834 Thank you for sharing your time 213 00:13:37,834 --> 00:13:41,041 and your energy and your practice with me 214 00:13:41,041 --> 00:13:45,083 and all the people around the globe participating, 215 00:13:45,083 --> 00:13:49,000 working towards a happy, healthy balanced life. 216 00:13:51,750 --> 00:13:53,041 Namaste. 217 00:13:53,041 --> 00:13:57,834 (gentle music)