- Hello everyone and
welcome to Yoga With Adriene.

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

five-minute meditation
that you can do anywhere.

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

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

on a boat, I got you.

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

invite balance back in
for the brain and the body.

We got this.

(upbeat music)

Alright, come into your seat,

wherever you are.

And

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

soften your gaze down 
gently past your nose

or close your eyes.

Allow the sound of my
voice to guide you here.

Five minutes of meditation

to support you,

to ground you,

and to hold you in presence.

Take a deep breath in and

lengthen up through 
the crown of your head.

So just get a little
taller in your spine.

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

and imagine just draping
them down the back body.

So again, inhale, 
sit up a little taller,

lengthen through the spine.

And exhale, pulling the
shoulders back and down.

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

get longer in the spine.

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

the weight of the shoulders
and the weight of the arms

down.

Now just simply 
allow your breath

to flow naturally.

I always find that is a

gentle catch-22 
because when we

bring our awareness inward,

it can change the 
quality of our breath.

Let it flow naturally,
but also notice when you feel

inspired to breathe

with more awareness.

There's no right or wrong here.

Thank you for
allowing me to be your guide.

As you sit quietly here,

spine nice and tall,

bring your awareness 
to the low body.

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

feel the sensation of the
low body getting heavy.

Like a bag of sand
sinking into the earth.

And as you sit here quietly,

you may notice some noise

and the landscape 
of your thoughts.

No problem.

You can acknowledge 
that they're there,

acknowledge the thought,

and then just let it pass.

Like a cloud moving,

changing shape in the sky.

(gentle music)

Continue to acknowledge

any thought that 
comes to mind and

allow it to pass.

And for this last beat

of this meditation,

I invite you into

exquisite stillness,

whatever that means to you.

Gently bring your attention
to the upper body now.

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

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

begin to bat
the eyelashes open.

Open your eyes,

draw your hands 
together at your heart.

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

to meditate with me 
and with Benji.

I hope you have a
beautiful rest of the day.