1 00:00:00,601 --> 00:00:02,669 - Hello everyone and welcome to Yoga With Adriene. 2 00:00:02,669 --> 00:00:06,173 I'm Adriene and this is Benji and today we have a special 3 00:00:06,173 --> 00:00:10,330 meditation for endings so hop into something comfy 4 00:00:10,330 --> 00:00:12,125 and let's get started. 5 00:00:12,125 --> 00:00:16,321 (gentle music) 6 00:00:24,543 --> 00:00:26,660 Alright my beautiful friends, 7 00:00:26,660 --> 00:00:29,466 come into a nice comfortable seat. 8 00:00:29,466 --> 00:00:32,499 We're gonna just try to drop right in today. 9 00:00:32,499 --> 00:00:34,434 Honor your time. 10 00:00:34,434 --> 00:00:38,255 But also we're going to get started right away because 11 00:00:38,255 --> 00:00:41,441 I think that sometimes we think we have to have everything 12 00:00:41,441 --> 00:00:44,544 perfect or everything done or everything in place 13 00:00:44,544 --> 00:00:48,702 or the right experience to meditate. 14 00:00:48,702 --> 00:00:52,853 And the truth is you have the tools and everything you need to 15 00:00:52,853 --> 00:00:56,123 meditate anytime. 16 00:00:56,123 --> 00:00:57,991 Within reason because then I get these YouTube comments, 17 00:00:57,991 --> 00:01:00,294 "Well, you wouldn't really be able to meditate 18 00:01:00,294 --> 00:01:02,245 "if you were sky diving." 19 00:01:02,245 --> 00:01:05,265 But hopefully you understand what I'm saying. 20 00:01:05,265 --> 00:01:08,035 That we don't really need a lot to meditate. 21 00:01:08,035 --> 00:01:11,238 You just need the willingness and the commitment, 22 00:01:11,238 --> 00:01:16,369 the dedication to practice. 23 00:01:17,411 --> 00:01:19,506 So that's all we're gonna do today. 24 00:01:19,506 --> 00:01:22,916 I hope that whatever you're bringing to the meditation today 25 00:01:22,916 --> 00:01:24,851 you can bring it fully. 26 00:01:24,851 --> 00:01:27,187 So you don't have to be again in the perfect mindset. 27 00:01:27,187 --> 00:01:31,792 Just come as you are and when you're ready 28 00:01:31,792 --> 00:01:33,192 I'll invite you to 29 00:01:34,561 --> 00:01:37,364 sit up nice and tall in whatever comfortable seat feels good. 30 00:01:40,574 --> 00:01:45,077 And then just take a second to imagine the spine from the real 31 00:01:45,077 --> 00:01:49,405 bottom base where your coccyx is 32 00:01:50,078 --> 00:01:52,767 all the way up to the tip top of 33 00:01:52,768 --> 00:01:54,848 the head, the crown. 34 00:01:56,650 --> 00:01:58,618 And again, just a reminder, you don't have to have the 35 00:01:58,618 --> 00:02:00,187 perfect focused environment. 36 00:02:00,187 --> 00:02:05,525 If there's stuff going on around you or if you are feeling 37 00:02:05,525 --> 00:02:07,227 emotional or if you're just like, 38 00:02:07,227 --> 00:02:09,295 "Oh, maybe I should do a workout instead." 39 00:02:09,295 --> 00:02:11,164 Man, just trust. Can you? 40 00:02:11,164 --> 00:02:14,801 Like just trust maybe that this, you choosing this video and 41 00:02:14,801 --> 00:02:18,105 getting this far into this video already is a sign that maybe 42 00:02:18,105 --> 00:02:20,109 you need this video. 43 00:02:20,109 --> 00:02:23,472 So, close your eyes. 44 00:02:24,678 --> 00:02:29,235 And essentially together we're making an effort to 45 00:02:29,235 --> 00:02:32,953 just accept and agree that everything is as it should be. 46 00:02:37,557 --> 00:02:40,260 Allow your hands to rest wherever feels good. 47 00:02:40,260 --> 00:02:42,629 Maybe gently on the legs. 48 00:02:42,629 --> 00:02:44,931 Maybe one hand on a loved one 49 00:02:44,931 --> 00:02:47,234 who might be sitting next to you. 50 00:02:47,234 --> 00:02:50,170 Maybe you can rest them in your lap or you're also if you're 51 00:02:50,170 --> 00:02:52,639 already feeling fussy in the back welcome to take this 52 00:02:52,639 --> 00:02:54,541 meditation lying on your back. 53 00:02:58,454 --> 00:03:01,748 And with the eyes closed, together we'll take a deep 54 00:03:01,748 --> 00:03:03,702 breath in through the nose 55 00:03:05,960 --> 00:03:07,921 and nice and easy just empty it out 56 00:03:07,921 --> 00:03:09,923 through the nose or mouth. 57 00:03:13,226 --> 00:03:16,797 And continue to breathe, 58 00:03:16,797 --> 00:03:18,799 noticing the quality of your breath. 59 00:03:18,799 --> 00:03:20,801 Whatever it may be. 60 00:03:23,470 --> 00:03:27,372 And best you can, allow your body to come into stillness. 61 00:03:30,577 --> 00:03:35,190 So the breath moves, but we hold still. 62 00:03:47,894 --> 00:03:51,231 Then notice where your thoughts go and return to the action of 63 00:03:51,231 --> 00:03:53,611 slowing your breath down. 64 00:04:00,140 --> 00:04:04,652 Today's session is beginner friendly 65 00:04:04,655 --> 00:04:06,459 but it's also advanced. 66 00:04:10,450 --> 00:04:13,286 It will be different for everyone. 67 00:04:13,286 --> 00:04:15,722 Just as your practice of meditation will be different 68 00:04:15,722 --> 00:04:18,591 every single time you show up. 69 00:04:18,591 --> 00:04:20,927 Your job is to stick with it. 70 00:04:23,630 --> 00:04:28,401 To do your best and find what feels good. 71 00:04:33,941 --> 00:04:36,848 Find your way to good. 72 00:04:44,017 --> 00:04:46,186 Just continuing to slow the breath down. 73 00:04:59,240 --> 00:05:01,262 And then 74 00:05:03,713 --> 00:05:08,362 taking a moment to consider our theme. 75 00:05:12,279 --> 00:05:15,482 Seeing if you might be open to 76 00:05:17,673 --> 00:05:20,729 honoring endings. 77 00:05:24,182 --> 00:05:29,187 Even if an ending is sad or hard 78 00:05:29,926 --> 00:05:32,041 or as many of us practicing here today, 79 00:05:32,041 --> 00:05:33,300 it's the end of the year 80 00:05:33,300 --> 00:05:35,666 when this video's coming out live. 81 00:05:36,761 --> 00:05:38,436 There's a lot of pressure. 82 00:05:39,139 --> 00:05:43,076 Whether it's for New Year's Eve plans, 83 00:05:43,076 --> 00:05:46,092 something like that or maybe a little deeper. 84 00:05:49,216 --> 00:05:52,886 Scattered brain with a desire to set clear intentions. 85 00:05:56,923 --> 00:05:58,525 Whatever has brought you to this practice, 86 00:05:58,525 --> 00:06:03,096 whatever ending you are experiencing the invitation 87 00:06:03,096 --> 00:06:06,516 today is to see if you can honor the ending. 88 00:06:10,270 --> 00:06:12,372 Which is huge. 89 00:06:12,372 --> 00:06:14,741 Honoring the ending. 90 00:06:14,741 --> 00:06:16,002 Holy cow. 91 00:06:26,762 --> 00:06:30,593 And it doesn't mean that we're not 92 00:06:30,593 --> 00:06:33,093 allowing our feelings of 93 00:06:33,093 --> 00:06:36,896 grief or confusion or again, scatter brained. 94 00:06:38,932 --> 00:06:43,937 In fact we do honor those 95 00:06:44,727 --> 00:06:47,340 while we consider what it means to 96 00:06:47,340 --> 00:06:51,845 honor the ending but we just don't honor those feelings. 97 00:06:51,845 --> 00:06:54,245 We see if we can evolve. 98 00:06:59,686 --> 00:07:03,370 We resolve to evolve. 99 00:07:09,863 --> 00:07:11,471 Honoring the ending. 100 00:07:15,201 --> 00:07:19,866 And the last little bit I will say or share is the beauty of 101 00:07:20,940 --> 00:07:25,879 endings is within every ending is a new beginning so that can 102 00:07:25,879 --> 00:07:30,733 be a little motivator for 103 00:07:30,733 --> 00:07:35,004 the practice of honoring an ending. 104 00:07:38,124 --> 00:07:40,126 Honoring the ending. 105 00:07:42,495 --> 00:07:45,832 Take a deep breath in. 106 00:07:45,832 --> 00:07:47,716 Relax your shoulders. 107 00:07:55,929 --> 00:08:01,209 And simply residing with the breath. 108 00:08:34,447 --> 00:08:37,249 Slow inhalations. 109 00:08:39,385 --> 00:08:42,129 And slow exhalations. 110 00:09:11,451 --> 00:09:13,327 Very gently 111 00:09:15,478 --> 00:09:18,387 begin to deepen your breath and bring your awareness 112 00:09:18,387 --> 00:09:20,460 back to your body. 113 00:09:24,697 --> 00:09:27,154 Back to the room around you 114 00:09:28,262 --> 00:09:31,468 or the environment around you 115 00:09:31,468 --> 00:09:33,973 and very slowly you can blink the eyes open. 116 00:09:38,699 --> 00:09:41,181 In every ending is a new beginning. 117 00:09:43,332 --> 00:09:45,061 Remember and practice. 118 00:09:45,061 --> 00:09:46,519 I love you guys so much. 119 00:09:46,519 --> 00:09:48,288 Thank you for your time. 120 00:09:48,288 --> 00:09:50,056 Keep breathing. 121 00:09:50,056 --> 00:09:51,724 You just did a meditation. 122 00:09:51,724 --> 00:09:55,961 So if you're new to meditation, keep up the good work and 123 00:09:55,961 --> 00:09:59,466 you know I'm gonna be here to assist you any day, 124 00:09:59,466 --> 00:10:01,401 any time around the clock here on 125 00:10:01,401 --> 00:10:03,103 Yoga With Adriene channel. 126 00:10:03,103 --> 00:10:03,837 If you haven't already, 127 00:10:03,837 --> 00:10:05,405 please subscribe to the YouTube channel. 128 00:10:05,405 --> 00:10:08,487 It's the best way to support this ongoing free yoga. 129 00:10:08,487 --> 00:10:12,345 And I appreciate everyone who continues to share Yoga With 130 00:10:12,345 --> 00:10:16,516 Adriene with their friends and family and people on the street. 131 00:10:17,355 --> 00:10:19,373 Love you guys so much. 132 00:10:19,377 --> 00:10:21,866 Namaste. 133 00:10:21,866 --> 00:10:26,763 (gentle music)