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(birds, insects chirping) 
(Adriene gasps)

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- Hey, everyone.

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Welcome to Yoga With Adriene.

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I'm Adriene.

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And today, we have yoga
for when you are scared.

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So hop into something comfy,

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and let's get started.

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(birds, insects chirping)

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Alright, and here we are.

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Thank you for
selecting this practice.

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You are not alone.
We're gonna begin laying down.

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Let's join Benji here.

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Come on down to the ground.

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Lay down on your back.

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Extend thine limbs out long.

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And I promise I'm not gonna talk
like that the whole practice.

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Extend your legs out.

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Just relax your arms.

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And essentially, we're starting

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in the corpse
posture today, Shavasana,

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just taking a moment to
relax the weight of our body

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completely and
fully into the earth.

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A moment of pause.

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An opportunity

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for a gentle surrender.

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If you've come to this
practice for preventative care,

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just to nurture
the nervous system,

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that's great.

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And if this practice finds you

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in survival mode,

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I got your back.

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And Benji does too.

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So close your eyes,
and together we'll begin

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to bring our
awareness to our breath.

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And just allow your awareness,

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this mindfulness of
the way you're breathing,

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to be what inspires maybe

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a deeper breath.

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But you don't have to force it,

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so just by bringing awareness

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to your breath, it will
start to change naturally.

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But you don't have to force it.

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Then notice where
your thoughts go here.

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Wherever the mind
has wandered here,

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that's okay.

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Just acknowledge those thoughts,

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and then let's use this
awareness of our breath

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to kind of just circle back

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to this present moment,
which is really a gift,

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a green light, a possibility,

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an opportunity to

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kind of get off
the hamster wheel

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and just find a little peace.

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Even if it's just a little.

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Soothing nerves.

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Quelling worry.

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Let this practice be
easy and comforting.

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Give yourself just
this time and space

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to simply be present.

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Not in the future, 
not in the past, but just here.

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Right now.

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Take a deep breath
in and start to wiggle

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the fingers and toes.

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As you exhale, you can
bat the eyelashes open

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and just walk
the heels together.

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We'll draw the right
knee up into the chest,

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wrap the fingers or the
arms around your right shin,

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and you're just gonna
rotate your right ankle

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one way and then the other.

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Inhale in deeply.

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As you exhale, 
peel your head, your chest up.

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Think about reaching
your nose towards your knee.

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And then release
it slowly and switch.

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Extend through the right leg.

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Squeeze the left knee up,
in towards the chest.

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Rotate the right, excuse me,

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left ankle one way
and then the other.

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And then inhale in deeply.

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As you exhale,
gently lift the head.

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Keep the shoulders relaxed here.

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You're reaching your
nose towards your knee,

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and then release.

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Now bring the
right knee up to join

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the left here and your
head's relaxed on the ground.

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You're just gonna hug
the knees into the chest,

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and gently rock a
little side to side.

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Part your lips, relax your jaw.

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Think about crawling
your shoulders down,

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away from your ears.

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Feel your back supported here.

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The earth rising
up to support you.

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This practice, literally having 
your back in this moment.

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Just take a breath in.

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And big exhale out.

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Beautiful.

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Bring the left foot down.

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Cross the right ankle over
the top of the left thigh.

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Thread the needle,
so lift your left knee.

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Interlace the fingertips
behind your left thigh.

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Breathe deep here.

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Keeping that left foot active.

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You might rock gently, side
to side here, if it feels good.

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Inhale in.

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Exhale again,
lift the head.

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And reach the nose towards
the calf or the ankle here.

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Breathe in.

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And breathe out to release.

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Then we'll switch.

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Finding that figure
four on the other side.

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You can rock gently, side
to side, if that feels right.

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Just feel your spine supported 
here, shoulders relaxed.

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Lots of emotion in the hips.

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Just lots of

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feelings in the body, right?

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Low back, the belly.

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So breathe deep.

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Inhale in.
Exhale, lift the head.

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Nose reaches towards the calf.

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And then exhale to release.

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Walk the feet now is
wide as your yoga mat.

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Bring the knees in to touch.

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Bring the hands
now to your belly.

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And as you inhale,
fill the belly with air.

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Feel the hands
rise as you breathe in,

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big diaphragmatic breath.

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And then fall as
you breathe out.

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So now we're
starting to get a little more

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specific with the breath.

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A little more intentional.

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Inhale, imagining a
big balloon in your belly

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as you breathe in.

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And exhale, it softens and
releases as you breathe out.

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Give it a couple of goes here.

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So now we're gonna
keep the belly breath,

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but we're gonna
add another part.

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So extending the inhale,
you're gonna inhale,

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fill the belly, 
the low belly with breath.

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And then you're
gonna keep inhaling in

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as you fill the chest,
the upper back with air,

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and then you'll
empty it all out.

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Let's give it a try.

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So here we go, inhaling deeply.

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First, fill the belly.

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Feel it expand.

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And then the chest, upper back.

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Good, and then exhale,
let everything go.

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Let's try that again.

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Two-part breath. 
Inhale, fill the belly.

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Keep breathing in,
keep breathing in.

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Fill the chest.

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Full exhale.

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Inhale, fill the belly.

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Fill the chest.

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Upper back.

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And full exhale.

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Now you can close your
eyes or soften your gaze here.

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We're gonna do two more.

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Inhale belly.

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Chest, upper back.

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Full exhale.

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Last one. 
Inhale, belly.

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Chest and upper back.

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And empty it out.

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Allow your hands to open here.

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Rest the arms
gently at your side.

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And you're gonna rock the
head a little side to side,

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ear to ear, just massaging 
the back of the head.

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Getting a nice,
passive stretch in the neck.

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And then bring
it back to center.

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We'll hug the
knees up into the chest,

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and you can rock
and roll up and down

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the length of your spine,

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or if it feels
more appropriate today,

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to turn and take a little
moment in fetal position,

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do that.

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We're gonna
transition all the way up

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to a nice, cross-legged seat.

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We'll bring the
hands to the knees here.

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And right away, we're
gonna move in a circle.

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So we're gonna inhale,
smooth the heart,

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the chest forward.

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Exhale, round the spine,
think Cat Pose.

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And then keep it going.
Inhale, smooth it forward.

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And exhale around and back.

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Now, close your eyes.

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If you feel comfortable 
or soften your gaze

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and just go inward here as
you move with your breath,

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perhaps inhaling
as you come forward,

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and exhaling as you
come around and back.

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Or you can just sync
up with your own rhythm,

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finding your own
conscious breath pattern here.

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And then reversing the circle.

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And then releasing

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that movement and
coming into a moment

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of exquisite stillness,

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with your head and
your heart and your pelvis

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all stacked in one line.

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Now notice if you
might be a little collapsed

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in the chest area or the heart.

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If you are, you're not alone.

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Let's just give a
gentle lift of the chest here.

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Relaxing the shoulders down.

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Beautiful, from here,
we'll open the eyes

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and we're gonna take the hands,

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and we're gonna create like a V

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with the index finger 
and middle finger.

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And we're gonna bring
them right to the ear here,

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right where the
earlobe and jaw are.

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And we're gonna give a little
massage up through the ear

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and then down to the jawline.

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Up through the ear
and down to the jawline.

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And you can part the
lips again, relax your jaw.

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Just a gentle massage here.

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Encouraging healthy,
lymphatic flow.

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And if you'd like, you can 
start to maybe draw it

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all the way down
to the collarbone.

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Just like so.

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You don't have to
press super hard here

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unless you're going
for a nice massage.

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Great, and then we're just gonna

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shake the hands a
little bit, let it go.

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Good, and then we're
gonna take the left hand

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to the right knee, right?

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Right fingertips behind, just 
a nice, easy twist to the right.

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Deep breath in.

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Long breath out.

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Again, deep breath in.

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And a really long breath out.

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And one more inhale in,
lift your chest.

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Exhale, twist.

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And nice and easy,
back through center

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and over to the other side.

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Inhale.

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Exhale, empty.

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Inhale in.

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Exhale fully.

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Deep breath in.

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And exhale, twist.

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Beautiful, bring the
palms together at center.

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You're gonna take a
deep breath in here.

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Exhale out through the mouth.

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Inhale deeply, slow it down.

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And exhale fully.

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Great, now we're gonna
do a little box breath.

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So you're gonna inhale for four.

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Then you'll retain
the breath for four.

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Then you'll exhale for four.

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And then we'll, on the exhale,

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keep it empty as

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you count to four and
then we'll begin again.

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I'll count us through,
so here we go.

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Just one breath
to get on the same page.

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Inhale in.

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Empty it out.

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And we'll inhale on one, two,

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three, four, pause.

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Hold the breath for 
one, two, three, four.

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And empty one, two, three, four.

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Hold one, two, three, four.

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Big inhale, one, two,
three, four, pause.

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Keep the shoulders relaxed
for one, two, three, four.

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And exhale one, 
two, three, four.

263
00:15:11,630 --> 00:15:15,400
Empty and hold 
one, two, three, four.

264
00:15:15,400 --> 00:15:20,100
Big buoyant inhale 
one, two, three, four.

265
00:15:20,100 --> 00:15:23,900
Pause for one, two, three, four.

266
00:15:23,900 --> 00:15:28,070
Empty one, two, three, four.

267
00:15:28,070 --> 00:15:31,780
Hold for one, two, three, four.

268
00:15:31,780 --> 00:15:36,290
Last time, inhale, 
one, two, three, four.

269
00:15:36,290 --> 00:15:40,110
Hold one, two, three, four.

270
00:15:40,110 --> 00:15:43,664
Exhale one, two, three,

271
00:15:43,664 --> 00:15:45,810
four, and release.

272
00:15:45,810 --> 00:15:47,875
Inhale, nice and easy.

273
00:15:48,708 --> 00:15:50,120
And exhale to let it go.

274
00:15:50,120 --> 00:15:54,100
Release the palms, we're gonna
come forward onto all fours.

275
00:15:54,100 --> 00:15:56,240
You're gonna walk the hands out,

276
00:15:56,240 --> 00:15:58,080
curl the toes under,

277
00:15:58,080 --> 00:16:00,830
and we're just gonna
move the hips a little easy,

278
00:16:00,830 --> 00:16:02,660
side to side.

279
00:16:02,660 --> 00:16:05,320
Just a little
somatic movement here.

280
00:16:05,320 --> 00:16:06,740
Finding what feels good.

281
00:16:06,740 --> 00:16:09,000
You might send the
hips all the way back.

282
00:16:09,000 --> 00:16:10,030
Stretch the feet.

283
00:16:10,030 --> 00:16:12,320
You might bump the hips
to the right, to the left.

284
00:16:12,320 --> 00:16:14,879
If you want to sneak
in a Cat-Cow, you can.

285
00:16:15,940 --> 00:16:18,242
And find your breath again.

286
00:16:20,667 --> 00:16:22,580
And then send the
hips up high in the back,

287
00:16:22,580 --> 00:16:24,433
Downward Facing Dog.

288
00:16:25,470 --> 00:16:27,373
And find what feels good here.

289
00:16:27,373 --> 00:16:30,700
Breathe deep, 
head is now below the hips,

290
00:16:30,700 --> 00:16:32,171
below the heart.

291
00:16:33,070 --> 00:16:35,572
We're reaching
through the fingertips.

292
00:16:41,710 --> 00:16:43,790
And then from here,
we're gonna lower the knees

293
00:16:43,790 --> 00:16:45,410
back down to the ground,

294
00:16:45,410 --> 00:16:47,890
bring the right hand
over to meet the left,

295
00:16:47,890 --> 00:16:50,240
and then we're gonna lift
the right foot all the way up

296
00:16:50,240 --> 00:16:52,010
towards the top edge of the mat.

297
00:16:52,010 --> 00:16:54,809
So we're in a little
Lizard variation here.

298
00:16:56,330 --> 00:16:58,210
Now pull the
right hip crease back

299
00:16:58,210 --> 00:17:01,200
and we're gonna turn the right
toes out just a little bit.

300
00:17:02,090 --> 00:17:03,180
We're breathing deep.

301
00:17:03,180 --> 00:17:04,750
If you want a little more here,

302
00:17:04,750 --> 00:17:07,623
you can walk the left
knee back just an inch.

303
00:17:09,340 --> 00:17:11,660
Good, inhale in, look forward.

304
00:17:11,660 --> 00:17:14,310
Exhale, relax the
shoulders away from the ears.

305
00:17:14,310 --> 00:17:16,650
Skin of the face is
nice and soft and easy here.

306
00:17:16,650 --> 00:17:17,954
Not clenching.

307
00:17:19,480 --> 00:17:21,290
Alright.

308
00:17:21,290 --> 00:17:23,460
Now inhale in here. 
As you exhale,

309
00:17:23,460 --> 00:17:27,040
lift the left knee and
reach the left heel back.

310
00:17:27,040 --> 00:17:28,390
Breathe deep here.

311
00:17:28,390 --> 00:17:29,880
Find that two-part breath.

312
00:17:29,880 --> 00:17:32,350
If you like,
think about breathing

313
00:17:32,350 --> 00:17:34,390
nice, wide, lateral breaths.

314
00:17:34,390 --> 00:17:38,037
So into the side bodies,
side body.

315
00:17:41,370 --> 00:17:44,420
Beautiful, now lower 
that left knee.

316
00:17:44,420 --> 00:17:47,410
You're gonna take the
left toes and just turn it

317
00:17:47,410 --> 00:17:49,880
to the right side
of your yoga mat.

318
00:17:49,880 --> 00:17:52,097
Walk your right foot in
just a little bit here,

319
00:17:52,097 --> 00:17:54,480
and we'll bring the
left hand to the low back

320
00:17:54,480 --> 00:17:55,800
as you open up
through the chest.

321
00:17:55,800 --> 00:17:57,112
Deep breath in.

322
00:17:58,670 --> 00:18:01,020
And long breath out.

323
00:18:01,020 --> 00:18:02,600
And then nice and easy release.

324
00:18:02,600 --> 00:18:04,840
Come back to
your nice, low lunge.

325
00:18:04,840 --> 00:18:07,270
We'll bring the right
foot back in the space.

326
00:18:07,270 --> 00:18:09,910
Walk the hands back out
and send the hips up high,

327
00:18:09,910 --> 00:18:11,160
Downward Facing Dog.

328
00:18:11,160 --> 00:18:12,890
Nice cleansing breath here.

329
00:18:12,890 --> 00:18:14,720
Inhale in deeply.

330
00:18:14,720 --> 00:18:17,650
Exhale, let go.

331
00:18:17,650 --> 00:18:19,093
Let it go.

332
00:18:22,952 --> 00:18:25,560
Then slowly lower the
knees back to the earth.

333
00:18:25,560 --> 00:18:27,500
Left hand comes
over to meet the right.

334
00:18:27,500 --> 00:18:30,190
Left foot comes up to
the top edge of your mat.

335
00:18:30,190 --> 00:18:31,630
Make any little adjustments here

336
00:18:31,630 --> 00:18:33,300
so you feel good
in your foundation.

337
00:18:33,300 --> 00:18:34,880
Front knee over front ankle.

338
00:18:34,880 --> 00:18:37,163
Maybe walk that
right knee back an inch.

339
00:18:38,270 --> 00:18:39,790
Turn the left toes out.

340
00:18:39,790 --> 00:18:42,760
Pull the left hip crease
back in space just a bit.

341
00:18:42,760 --> 00:18:45,757
And inhale, look forward,
open the chest.

342
00:18:48,340 --> 00:18:50,393
Nice, wide breaths here.

343
00:18:58,569 --> 00:19:00,070
And then inhale in deeply.

344
00:19:00,070 --> 00:19:01,810
As you exhale,
lift the right knee,

345
00:19:01,810 --> 00:19:03,150
reach the right heel back.

346
00:19:03,150 --> 00:19:04,682
Really reach, reach, reach.

347
00:19:09,270 --> 00:19:11,230
Deepen your breath.

348
00:19:13,920 --> 00:19:15,831
That's right, lean in.

349
00:19:16,961 --> 00:19:18,411
Mmm.

350
00:19:18,411 --> 00:19:20,140
And then we'll slowly
lower the right knee.

351
00:19:20,140 --> 00:19:22,840
Send the right toes towards
the left side of your mat.

352
00:19:23,690 --> 00:19:26,820
Walk your left knee back into 
center, towards the left hand.

353
00:19:26,820 --> 00:19:29,100
And you can really
press your left elbow

354
00:19:29,100 --> 00:19:31,530
and your, excuse me, your,
yeah, your left elbow

355
00:19:31,530 --> 00:19:34,160
and your left leg
in towards each other

356
00:19:34,160 --> 00:19:36,490
as we take the
right hand to the low back.

357
00:19:36,490 --> 00:19:39,300
Spiral your heart
up towards the sky.

358
00:19:39,300 --> 00:19:40,912
Big inhale.

359
00:19:43,050 --> 00:19:44,290
And exhale.

360
00:19:44,290 --> 00:19:45,930
Let's slowly release.

361
00:19:45,930 --> 00:19:49,210
We'll come back to Downward
Dog for just a breath more.

362
00:19:49,210 --> 00:19:51,430
So hips up high and back.

363
00:19:51,430 --> 00:19:52,880
Claw through their fingertips.

364
00:19:52,880 --> 00:19:55,096
Inhale in.

365
00:19:55,096 --> 00:19:57,138
And exhale out
through the mouth.

366
00:19:59,570 --> 00:20:02,110
Beautiful, slowly
lower to the knees.

367
00:20:02,110 --> 00:20:05,360
Bring the toes to touch,
knees as wide as the yoga mat.

368
00:20:05,360 --> 00:20:09,630
Melt your heart down
and come into Child's Pose.

369
00:20:09,630 --> 00:20:12,823
Forehead comes to the mat,
close your eyes,

370
00:20:13,920 --> 00:20:17,120
and listen to the
sound of your breath here.

371
00:20:17,120 --> 00:20:19,002
Nice and easy.

372
00:20:20,300 --> 00:20:23,030
Nice, slow, calm breath.

373
00:20:23,030 --> 00:20:24,460
Each breath in

374
00:20:25,390 --> 00:20:29,549
inviting in a sense of peace

375
00:20:30,690 --> 00:20:33,220
and of calm.

376
00:20:33,220 --> 00:20:35,176
And each breath out,

377
00:20:36,050 --> 00:20:37,598
a release,

378
00:20:38,540 --> 00:20:42,739
welcoming in relaxation.

379
00:20:59,660 --> 00:21:02,823
Take one more
deep breath in here.

380
00:21:04,870 --> 00:21:07,966
And as you exhale,
slowly rise up.

381
00:21:09,710 --> 00:21:11,390
Then we'll walk 
the knees together

382
00:21:11,390 --> 00:21:14,513
and we'll send
the legs to one side.

383
00:21:15,400 --> 00:21:18,531
Then we'll come through to
extend the legs out in front.

384
00:21:19,650 --> 00:21:21,271
Last bit here.

385
00:21:22,100 --> 00:21:23,960
We're gonna just
do spider fingers

386
00:21:23,960 --> 00:21:27,610
all the way out
to touch the shins,

387
00:21:27,610 --> 00:21:29,932
the ankles, or the toes.

388
00:21:30,810 --> 00:21:32,170
And then you can
bend your knees.

389
00:21:32,170 --> 00:21:33,810
As you inhale, lift your chest.

390
00:21:33,810 --> 00:21:37,870
Let your front body,
your belly really, get long.

391
00:21:37,870 --> 00:21:39,160
And then exhale.

392
00:21:39,160 --> 00:21:42,810
Allow the front
body to drape over,

393
00:21:42,810 --> 00:21:46,103
finding your version
of a seated Forward Fold.

394
00:21:47,040 --> 00:21:50,720
So rounding through the
spine is okay here today.

395
00:21:50,720 --> 00:21:52,660
A lot of times, we talk
about keeping flat back.

396
00:21:52,660 --> 00:21:54,920
I think you can just go
ahead and allow yourself

397
00:21:54,920 --> 00:21:56,670
to round forward,

398
00:21:56,670 --> 00:21:59,600
as long as you're breathing
that nice, wide breath here.

399
00:21:59,600 --> 00:22:01,362
Nice and slow.

400
00:22:02,700 --> 00:22:06,190
Feeling the sensation
of the skin on your back,

401
00:22:06,190 --> 00:22:08,304
stretching as you inhale.

402
00:22:10,000 --> 00:22:11,990
And honoring the softening

403
00:22:11,990 --> 00:22:15,180
that can happen when you exhale

404
00:22:15,180 --> 00:22:17,025
and let go.

405
00:22:20,520 --> 00:22:23,387
Inhale, find expansion.

406
00:22:25,410 --> 00:22:27,688
Exhale, release.

407
00:22:36,698 --> 00:22:38,430
Then slowly,

408
00:22:38,430 --> 00:22:42,270
we'll begin to tuck the chin
into the chest and roll it up.

409
00:22:42,270 --> 00:22:45,020
We'll come to lie
flat on the back.

410
00:22:45,020 --> 00:22:48,680
One more time, 
hug the knees into the chest.

411
00:22:52,080 --> 00:22:54,390
Then we're gonna take the
hands down at the sides,

412
00:22:54,390 --> 00:22:56,550
and we're gonna
bring the feet to the mat.

413
00:22:56,550 --> 00:22:57,830
And you're just gonna

414
00:22:57,830 --> 00:23:00,760
give yourself a little
bit of tap of the toes, but

415
00:23:02,360 --> 00:23:03,380
really give it a good tap

416
00:23:03,380 --> 00:23:04,910
unless you have
downstairs neighbors

417
00:23:04,910 --> 00:23:06,180
then maybe omit this part.

418
00:23:06,180 --> 00:23:07,650
But you're tapping,
you're tapping.

419
00:23:07,650 --> 00:23:10,526
Maybe you do the whole foot.

420
00:23:11,840 --> 00:23:14,810
Tapping the soles
of the feet for five,

421
00:23:14,810 --> 00:23:17,350
four, three,

422
00:23:17,350 --> 00:23:20,290
two, and on the one,
open the knees wide.

423
00:23:20,290 --> 00:23:22,500
Soles of the feet come together.

424
00:23:22,500 --> 00:23:23,900
Bring your left
hand to your heart,

425
00:23:23,900 --> 00:23:26,632
right hand to your belly,
take a deep breath in.

426
00:23:28,510 --> 00:23:31,051
And a long, slow breath out.

427
00:23:33,880 --> 00:23:35,974
Again, inhale in.

428
00:23:39,290 --> 00:23:41,255
Long, slow release.

429
00:23:42,370 --> 00:23:45,480
Bring the fingertips to
the outer edges of the thighs.

430
00:23:45,480 --> 00:23:47,930
Now walk the knees
in and once again,

431
00:23:47,930 --> 00:23:51,597
feet towards the
outer edge of the mat.

432
00:23:52,830 --> 00:23:54,830
Bring the hands to
rest on the low ribs.

433
00:23:54,830 --> 00:23:56,150
And you're just
gonna take the knees

434
00:23:56,150 --> 00:23:59,430
over towards the right, but
keep the feet where they are.

435
00:23:59,430 --> 00:24:02,580
If you like, you can cross
the left ankle over the top.

436
00:24:02,580 --> 00:24:05,860
Excuse me, right ankle
over the top of the left thigh.

437
00:24:05,860 --> 00:24:07,242
Breathe in.

438
00:24:09,330 --> 00:24:10,845
Nice, breathe out.

439
00:24:10,845 --> 00:24:12,710
Hopefully by now, 
you're really catching some

440
00:24:12,710 --> 00:24:14,680
nice, long, soulful breaths.

441
00:24:14,680 --> 00:24:17,073
If not, it's never too late.
How about now?

442
00:24:17,073 --> 00:24:19,091
Let's bring the
knees over to the left.

443
00:24:20,410 --> 00:24:23,400
Can cross the left
ankle over the right.

444
00:24:23,400 --> 00:24:26,034
Left ankle over the
top of the right thigh.

445
00:24:33,280 --> 00:24:35,240
And then release.

446
00:24:35,240 --> 00:24:37,580
Extend the legs out long.

447
00:24:37,580 --> 00:24:40,920
Allow the hands to rest
in a comfortable position.

448
00:24:40,920 --> 00:24:43,760
Either gently at your sides,
maybe resting on your belly

449
00:24:43,760 --> 00:24:45,140
is very comforting.

450
00:24:45,140 --> 00:24:47,080
Or even
interlacing the fingertips.

451
00:24:47,080 --> 00:24:49,660
Bring 'em behind
the head, elbows wide.

452
00:24:49,660 --> 00:24:51,977
Find what feels
good for you today.

453
00:24:53,320 --> 00:24:55,680
And we'll come into stillness.

454
00:25:02,928 --> 00:25:06,135
And notice any
sounds that may be

455
00:25:08,220 --> 00:25:11,376
a part of your soundscape here.

456
00:25:12,850 --> 00:25:14,717
Today, your setting,

457
00:25:16,770 --> 00:25:18,593
your scene.

458
00:25:22,100 --> 00:25:25,275
And then bring your
attention back to your breath.

459
00:25:27,820 --> 00:25:29,695
The sound of your breath.

460
00:25:32,720 --> 00:25:35,007
And how short or how long

461
00:25:36,120 --> 00:25:39,197
your inhales are, 
your exhales.

462
00:25:41,210 --> 00:25:43,909
And know that this is
always available to you

463
00:25:45,300 --> 00:25:48,225
to hear loud and
clear what is going on

464
00:25:48,930 --> 00:25:51,305
in the world.

465
00:25:52,560 --> 00:25:56,828
To experience the
sounds and the noise

466
00:25:58,120 --> 00:26:00,860
in the world, 
in your world, in your scene.

467
00:26:00,860 --> 00:26:04,280
And it's always available

468
00:26:05,210 --> 00:26:07,250
to you to pause

469
00:26:07,250 --> 00:26:11,650
and come and just 
start by noticing

470
00:26:11,650 --> 00:26:12,650
your breath.

471
00:26:12,650 --> 00:26:16,943
How long the inhales are,
how long the exhales are.

472
00:26:18,250 --> 00:26:22,666
Noticing the quality 
of your breathing.

473
00:26:25,755 --> 00:26:27,940
And that's all you have to do,
is come to that moment.

474
00:26:27,940 --> 00:26:31,770
And from there, I believe 
you might keep going.

475
00:26:33,310 --> 00:26:36,971
One deep breath leading
to another to another.

476
00:26:39,310 --> 00:26:41,040
But often, it's hard to remember

477
00:26:41,040 --> 00:26:42,450
that that's even there for us.

478
00:26:42,450 --> 00:26:44,932
It's quite remarkable, isn't it?

479
00:26:47,540 --> 00:26:50,994
So cheers to us for
taking time to remember.

480
00:26:54,090 --> 00:26:57,320
And cheers to you for sharing
your valuable time and energy

481
00:26:57,320 --> 00:26:58,720
with Benji and I here today,

482
00:26:58,720 --> 00:27:03,100
and all of the beautiful
people practicing together.

483
00:27:03,100 --> 00:27:07,340
I do believe that
this practice is special.

484
00:27:07,340 --> 00:27:10,410
It's a reminder
that we're not alone,

485
00:27:10,410 --> 00:27:12,670
and that even when we

486
00:27:12,670 --> 00:27:15,640
feel alone or isolated at home,

487
00:27:15,640 --> 00:27:18,364
we are connected and
we're all in this together.

488
00:27:19,700 --> 00:27:21,610
Take good care of yourself.

489
00:27:21,610 --> 00:27:23,250
I love you guys.

490
00:27:23,250 --> 00:27:26,150
Bring the palms up
to the forehead here.

491
00:27:26,150 --> 00:27:27,170
Thumbs to the third eye.

492
00:27:27,170 --> 00:27:28,700
Let's just take
one more breath in.

493
00:27:28,700 --> 00:27:31,368
Altogether, inhale in deeply.

494
00:27:33,180 --> 00:27:35,328
And long exhale.

495
00:27:37,430 --> 00:27:38,645
Namaste.

496
00:27:41,231 --> 00:27:46,591
(upbeat music)