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- Hello everyone and
welcome to Yoga With Adriene.

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I'm Adriene and this is
Benji and today we have a

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five-minute meditation
that you can do anywhere.

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So on your mat, on a 
meditation cushion, on a block,

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on a chair, on your couch, 
in your bed, in a car,

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on a boat, I got you.

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Let's take a second to tune
in to our breath, to pause and

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invite balance back in
for the brain and the body.

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We got this.

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(upbeat music)

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Alright, come into your seat,

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wherever you are.

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And

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if you're comfortable,
right away, I'll invite you to

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soften your gaze down 
gently past your nose

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or close your eyes.

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Allow the sound of my
voice to guide you here.

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Five minutes of meditation

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to support you,

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to ground you,

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and to hold you in presence.

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Take a deep breath in and

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lengthen up through 
the crown of your head.

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So just get a little
taller in your spine.

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And as you exhale, gently draw
the shoulders back just a bit

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and imagine just draping
them down the back body.

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So again, inhale, 
sit up a little taller,

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lengthen through the spine.

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And exhale, pulling the
shoulders back and down.

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And one more time, 
sit up tall as you breathe in,

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get longer in the spine.

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And pulling the elbows and the
shoulders back a bit to relax

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the weight of the shoulders
and the weight of the arms

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down.

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Now just simply 
allow your breath

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to flow naturally.

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I always find that is a

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gentle catch-22 
because when we

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bring our awareness inward,

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it can change the 
quality of our breath.

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Let it flow naturally,
but also notice when you feel

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inspired to breathe

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with more awareness.

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There's no right or wrong here.

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Thank you for
allowing me to be your guide.

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As you sit quietly here,

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spine nice and tall,

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bring your awareness 
to the low body.

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And with each breath cycle
in and out, just imagine,

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feel the sensation of the
low body getting heavy.

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Like a bag of sand
sinking into the earth.

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And as you sit here quietly,

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you may notice some noise

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and the landscape 
of your thoughts.

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No problem.

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You can acknowledge 
that they're there,

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acknowledge the thought,

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and then just let it pass.

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Like a cloud moving,

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changing shape in the sky.

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(gentle music)

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Continue to acknowledge

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any thought that 
comes to mind and

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allow it to pass.

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And for this last beat

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of this meditation,

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I invite you into

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exquisite stillness,

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whatever that means to you.

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Gently bring your attention
to the upper body now.

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And when you're ready, 
take a deep breath in.

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And as you exhale, shrug
the shoulders a little bit and

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begin to bat
the eyelashes open.

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Open your eyes,

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draw your hands 
together at your heart.

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Thank you for taking this
moment to tune in, to pause,

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to meditate with me 
and with Benji.

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I hope you have a
beautiful rest of the day.