1 00:00:00,400 --> 00:00:02,750 - Hello everyone, and welcome to Yoga With Adriene. 2 00:00:02,750 --> 00:00:04,670 I'm Adriene and this is sweet Benji. 3 00:00:04,670 --> 00:00:06,374 And today we have a beautiful 4 00:00:06,374 --> 00:00:09,500 dropping into stillness practice for you. 5 00:00:09,500 --> 00:00:11,550 So whilst I know we're all trying 6 00:00:11,550 --> 00:00:13,960 to get the most out of our valuable time 7 00:00:13,960 --> 00:00:17,080 and make the most out of our valuable energy, 8 00:00:17,080 --> 00:00:19,580 what if it were so valuable for us 9 00:00:19,580 --> 00:00:23,840 to pause and learn how to drop into stillness 10 00:00:23,840 --> 00:00:27,320 in this fast-paced world? 11 00:00:27,320 --> 00:00:28,620 So this could be really great 12 00:00:28,620 --> 00:00:33,120 after an active workout or active yoga practice. 13 00:00:33,120 --> 00:00:36,450 This would also be a beautiful way to start the day. 14 00:00:36,450 --> 00:00:39,620 Or if you are feeling a little turbulence 15 00:00:39,620 --> 00:00:40,920 in your mind, say, 16 00:00:40,920 --> 00:00:42,930 this could be a good thing to do midday, 17 00:00:42,930 --> 00:00:45,090 but also it's gonna be a surefire way 18 00:00:45,090 --> 00:00:46,960 to wind down for bedtime. 19 00:00:46,960 --> 00:00:49,640 So it's pretty great. Hop into something comfy. 20 00:00:49,640 --> 00:00:52,400 Grab something to sit up on if ya have it 21 00:00:52,400 --> 00:00:54,459 and let's get started. 22 00:00:54,459 --> 00:00:58,527 (upbeat music) 23 00:01:07,060 --> 00:01:08,823 Alright, my sweet friends, 24 00:01:10,080 --> 00:01:13,070 go ahead and find a nice comfortable seat 25 00:01:13,070 --> 00:01:17,420 or you may do this practice on your back. 26 00:01:17,420 --> 00:01:20,970 Maybe come to lay down. 27 00:01:20,970 --> 00:01:23,003 Find a comfortable position. 28 00:01:23,970 --> 00:01:29,040 And right away, we're going to soften the gaze, 29 00:01:29,040 --> 00:01:33,160 or you can close your eyes if you feel comfortable. 30 00:01:35,130 --> 00:01:38,210 And really it may not be easy, but the invite 31 00:01:38,210 --> 00:01:41,589 is to see how fast you can 32 00:01:41,589 --> 00:01:45,079 surrender to stillness. 33 00:01:45,079 --> 00:01:48,614 (tranquil music) 34 00:01:50,000 --> 00:01:54,263 Thank you for joining me and Benji for this practice. 35 00:01:58,460 --> 00:02:00,330 Again, the invitation 36 00:02:00,330 --> 00:02:03,436 is to see how fast you can 37 00:02:03,436 --> 00:02:05,510 surrender to stillness. 38 00:02:05,510 --> 00:02:09,270 So whether you chose to lie down 39 00:02:09,270 --> 00:02:13,590 or to find a comfortable upright position, 40 00:02:15,721 --> 00:02:17,488 settle in. 41 00:02:19,700 --> 00:02:22,749 And begin to just notice your breath. 42 00:02:26,340 --> 00:02:30,040 Dropping into stillness is a process 43 00:02:30,040 --> 00:02:33,700 that with practice, like anything, 44 00:02:33,700 --> 00:02:36,410 it can be finessed. 45 00:02:36,410 --> 00:02:39,949 It can become more familiar. 46 00:02:43,110 --> 00:02:46,551 Perhaps more readily available. 47 00:02:48,124 --> 00:02:51,897 A powerful tool in this day and age. 48 00:02:58,180 --> 00:03:00,210 Allow your hands to rest gently 49 00:03:00,210 --> 00:03:03,460 in a comfortable position of your choice. 50 00:03:10,620 --> 00:03:12,690 And if there's any area of your body 51 00:03:12,690 --> 00:03:15,033 that might be gripping or holding, 52 00:03:16,010 --> 00:03:19,426 perhaps in the limbs, 53 00:03:19,426 --> 00:03:22,710 or in the shoulders, or the hips, 54 00:03:24,250 --> 00:03:28,430 or in the jaw, or even in the skin of the forehead, 55 00:03:28,430 --> 00:03:31,112 see if you can soften it a bit here. 56 00:03:46,509 --> 00:03:48,660 And just noticing again 57 00:03:48,660 --> 00:03:51,550 the natural ebb and flow of your breath. 58 00:03:51,550 --> 00:03:53,160 You don't have to force anything 59 00:03:53,160 --> 00:03:55,981 or do anything besides 60 00:03:55,981 --> 00:03:58,745 bring your awareness to it. 61 00:04:00,500 --> 00:04:04,460 Again, seeing dropping into stillness 62 00:04:04,460 --> 00:04:08,273 as a process, an action. 63 00:04:09,370 --> 00:04:13,249 And it doesn't necessarily happen immediately. 64 00:04:16,520 --> 00:04:21,520 But it will happen if you continue to focus your awareness 65 00:04:24,950 --> 00:04:28,700 on simply noticing, just observing your breath, 66 00:04:28,700 --> 00:04:30,414 observing how you feel. 67 00:04:31,360 --> 00:04:34,441 Maybe you're particularly fidgety today and you think, 68 00:04:34,441 --> 00:04:38,020 "Maybe this wasn't the right practice to select." 69 00:04:38,020 --> 00:04:41,326 Well, trust that you're here for a reason. 70 00:04:44,580 --> 00:04:47,470 And you might begin to gently deepen your breath 71 00:04:47,470 --> 00:04:50,920 just naturally by bringing your focus and awareness to it. 72 00:04:50,920 --> 00:04:53,100 But if it doesn't happen kind of naturally, 73 00:04:53,100 --> 00:04:56,760 and it doesn't feel good, you don't have to force it today. 74 00:04:56,760 --> 00:05:00,409 Just seeing every natural inhale 75 00:05:01,940 --> 00:05:06,250 as an opportunity to check in. 76 00:05:11,640 --> 00:05:14,836 Maybe cultivating a 77 00:05:14,836 --> 00:05:18,130 sense of peace or calm, 78 00:05:18,130 --> 00:05:22,500 relaxation with 79 00:05:22,500 --> 00:05:24,345 every breath out. 80 00:05:31,370 --> 00:05:34,210 So essentially with every breath in, 81 00:05:34,210 --> 00:05:38,860 you're just accepting your beautiful self, 82 00:05:38,860 --> 00:05:41,651 who you are and where you are today. 83 00:05:43,840 --> 00:05:45,735 And with every exhale, 84 00:05:45,735 --> 00:05:49,377 you're willing and open 85 00:05:49,377 --> 00:05:52,629 to inviting in a sense of calm, 86 00:05:53,740 --> 00:05:57,547 of peace, and of relaxation. 87 00:05:57,547 --> 00:06:00,560 (tranquil music continues) 88 00:06:14,671 --> 00:06:17,588 Stay present with your breath here. 89 00:06:24,030 --> 00:06:26,193 And when you're ready, 90 00:06:27,310 --> 00:06:30,800 we'll scan the body, starting with the toes 91 00:06:30,800 --> 00:06:32,933 and the soles of the feet. 92 00:06:35,710 --> 00:06:39,143 Just bringing your attention to that part of the body, 93 00:06:40,330 --> 00:06:43,170 softening anything that's gripping or holding. 94 00:06:43,170 --> 00:06:45,320 But otherwise, you don't have to do anything 95 00:06:45,320 --> 00:06:46,470 or make anything of it. 96 00:06:46,470 --> 00:06:50,023 Just sending your awareness to the toes, 97 00:06:50,980 --> 00:06:53,898 to the soles of the feet and the heels. 98 00:06:57,387 --> 00:07:01,565 And scanning the tops of the feet and the ankles. 99 00:07:05,020 --> 00:07:09,248 And as you continue to gently breathe with awareness, 100 00:07:12,310 --> 00:07:17,010 send your attention to the lower part of your legs, 101 00:07:17,010 --> 00:07:20,951 the shins, the calves. 102 00:07:31,380 --> 00:07:34,379 And then up through the knees. 103 00:07:37,270 --> 00:07:41,784 In front of the knee, the sides, and the back of the knee. 104 00:07:46,850 --> 00:07:50,860 And through the upper parts of your legs. 105 00:07:58,418 --> 00:08:01,661 And the thighs, the top of the thigh, 106 00:08:02,594 --> 00:08:04,858 and the back of the thighs. 107 00:08:06,510 --> 00:08:10,100 The outer edges of the inner thigh. 108 00:08:17,170 --> 00:08:20,564 Then scan all the way up to the hips, 109 00:08:21,672 --> 00:08:26,315 the hip creases, the bowl of the pelvis, 110 00:08:26,315 --> 00:08:30,270 the outer hip, and the glutes. 111 00:08:35,420 --> 00:08:39,755 And just nice, easy inhalations here, 112 00:08:39,755 --> 00:08:41,689 Observing. 113 00:08:44,190 --> 00:08:48,124 And nice, easy exhalations that 114 00:08:48,124 --> 00:08:51,532 welcome in a sense of peace. 115 00:08:55,510 --> 00:08:58,695 Now travel up through the waist, 116 00:09:01,990 --> 00:09:03,862 the lower back, 117 00:09:06,340 --> 00:09:08,883 the tailbone and sacrum. 118 00:09:11,640 --> 00:09:15,162 With love, wrap around the low belly, 119 00:09:17,870 --> 00:09:19,925 the front body, your center, 120 00:09:19,925 --> 00:09:23,877 your core, the side bodies. 121 00:09:27,130 --> 00:09:30,550 Travel up the spine and send attention and awareness 122 00:09:30,550 --> 00:09:32,040 to the back, 123 00:09:33,700 --> 00:09:35,602 the low back, 124 00:09:37,560 --> 00:09:39,584 mid-back. 125 00:09:43,000 --> 00:09:44,950 Around to your ribs, 126 00:09:44,950 --> 00:09:47,827 and all the way up through your heart space. 127 00:09:49,400 --> 00:09:51,380 The chest, 128 00:09:52,980 --> 00:09:55,081 the upper back. 129 00:09:59,130 --> 00:10:01,840 Relax your shoulders as you draw awareness 130 00:10:01,840 --> 00:10:05,522 to your arms. 131 00:10:06,381 --> 00:10:08,775 The fingers soft, 132 00:10:09,690 --> 00:10:12,055 hands heavy. 133 00:10:14,210 --> 00:10:16,745 The lower part of your arms, 134 00:10:18,270 --> 00:10:20,266 the elbows, 135 00:10:23,410 --> 00:10:25,835 the upper-arm bones, 136 00:10:27,430 --> 00:10:30,256 shoulders again, relax. 137 00:10:36,620 --> 00:10:39,139 And the collarbones. 138 00:10:41,720 --> 00:10:45,449 The trapezius muscles in your neck. 139 00:10:50,866 --> 00:10:53,397 The back of the head, 140 00:10:55,570 --> 00:10:57,537 the jawline. 141 00:10:59,840 --> 00:11:03,979 And travel all the way up through the skull. 142 00:11:05,610 --> 00:11:09,359 Relaxing the skin of the face, the brow. 143 00:11:10,970 --> 00:11:14,101 And bringing your awareness all the way up 144 00:11:16,360 --> 00:11:20,122 to the crown of your head, the tippy-tip-top of your head. 145 00:11:26,364 --> 00:11:29,216 And then let the scan go and 146 00:11:30,539 --> 00:11:35,590 notice what it feels like to be still today. 147 00:11:39,690 --> 00:11:43,891 Notice all that you can experience 148 00:11:46,410 --> 00:11:48,412 while you are still. 149 00:11:50,048 --> 00:11:54,131 (tranquil music continues) 150 00:12:28,320 --> 00:12:31,294 Relax your tongue in your mouth. 151 00:12:34,910 --> 00:12:38,275 We'll just take a few more breaths here. 152 00:12:40,116 --> 00:12:43,080 Stillness practice in a world 153 00:12:43,080 --> 00:12:47,073 where we are constantly rushing, 154 00:12:49,200 --> 00:12:51,890 looking to speed things up, 155 00:12:53,180 --> 00:12:56,274 fill in every space, every gap. 156 00:12:57,390 --> 00:13:02,390 Take one more moment here to embody exquisite stillness 157 00:13:02,390 --> 00:13:05,033 and just be. 158 00:13:26,141 --> 00:13:29,552 Now, one last time here together, 159 00:13:30,790 --> 00:13:33,536 we'll gently deepen the breath. 160 00:13:35,710 --> 00:13:39,890 And this time, let a big inhale and a long exhale 161 00:13:39,890 --> 00:13:43,770 activate some movement in your fingers. 162 00:13:43,770 --> 00:13:46,530 Maybe you bat the eyelashes gently open, 163 00:13:46,530 --> 00:13:50,601 but keep your gaze down, soft. 164 00:13:52,320 --> 00:13:54,890 Then we'll bring the palms together 165 00:13:54,890 --> 00:13:56,840 and all the way up to your heart space. 166 00:13:56,840 --> 00:13:59,660 And you just might even press your thumbs 167 00:13:59,660 --> 00:14:00,920 against your chest here. 168 00:14:00,920 --> 00:14:05,920 Feel the warmth between your two palms 169 00:14:05,920 --> 00:14:08,640 or the potential warmth between your two palms 170 00:14:08,640 --> 00:14:13,010 or the potential warmth of your thumbs on your chest. 171 00:14:13,010 --> 00:14:15,571 You might even feel your heartbeat here. 172 00:14:17,780 --> 00:14:19,550 And I'd like to just give thanks. 173 00:14:19,550 --> 00:14:21,671 And I invite you to join me 174 00:14:22,510 --> 00:14:25,760 if you feel pulled to just have a moment of gratitude 175 00:14:25,760 --> 00:14:27,712 for slowing down, 176 00:14:29,660 --> 00:14:32,952 for welcoming in a sense of inner peace. 177 00:14:33,810 --> 00:14:36,940 And I do believe that when we take the time to be still, 178 00:14:36,940 --> 00:14:40,070 we are taking the time to know 179 00:14:40,070 --> 00:14:42,916 and understand ourselves better. 180 00:14:46,890 --> 00:14:49,978 So thank you for sharing this practice with me. 181 00:14:51,590 --> 00:14:56,343 To more stillness practices 182 00:14:56,343 --> 00:14:59,190 in our modern day world. 183 00:14:59,190 --> 00:15:01,830 If you don't have time for this full video, 184 00:15:01,830 --> 00:15:04,560 just know you can always plant your feet 185 00:15:04,560 --> 00:15:07,780 or just take a moment anytime, anywhere, 186 00:15:07,780 --> 00:15:12,240 to pause, notice your breath, and find stillness. 187 00:15:12,240 --> 00:15:13,540 Thank you so much. 188 00:15:13,540 --> 00:15:15,110 Take good care. 189 00:15:15,110 --> 00:15:16,603 Namaste. 190 00:15:18,718 --> 00:15:22,579 (upbeat music)