WEBVTT

00:00:00.300 --> 00:00:02.269
- Hey everyone.
Welcome to Yoga With Adriene,

00:00:02.269 --> 00:00:03.770
I'm Adriene and this is Benji

00:00:03.770 --> 00:00:07.541
and today we have a 
meditation for humility.

00:00:07.541 --> 00:00:10.510
So hop into something 
comfy and let's get started.

00:00:10.510 --> 00:00:15.515
(gentle music)

00:00:23.290 --> 00:00:24.291
Okay my sweet friends,

00:00:24.291 --> 00:00:26.460
we're gonna start 
today in a Child's Pose.

00:00:26.460 --> 00:00:28.528
If Child's Pose 
ain't your thang,

00:00:28.528 --> 00:00:30.330
just come into a nice,
comfortable seat.

00:00:30.330 --> 00:00:34.034
A place where you can 
connect to your breath.

00:00:34.034 --> 00:00:37.871
I'm choosing Child's Pose or
Extended Child's Pose so we can

00:00:37.871 --> 00:00:41.174
start in a pose of surrender and
just get our head a little bit

00:00:41.174 --> 00:00:45.812
below our hearts in 
honor of today's theme.

00:00:45.812 --> 00:00:48.849
So if you're into seated you
can just bow head to heart.

00:00:48.849 --> 00:00:51.218
Otherwise, let's come 
on down to the ground.

00:00:51.218 --> 00:00:55.555
Bring the knees as wide as your
yoga mat and as you're ready,

00:00:55.555 --> 00:00:59.393
send the fingertips out,
take a big breath,

00:00:59.393 --> 00:01:01.495
and with intention bow the head.

00:01:01.495 --> 00:01:03.563
Get it lower 
than your heart space.

00:01:08.201 --> 00:01:12.372
You'll feel the shoulders and
back and hips start to open up.

00:01:12.372 --> 00:01:15.075
But right away you might,
if you're willing,

00:01:15.075 --> 00:01:16.076
close your eyes.

00:01:16.076 --> 00:01:19.713
Start to listen to the sound of
your breath and just notice what

00:01:19.713 --> 00:01:22.683
this feels like if 
you can really lean in.

00:01:22.683 --> 00:01:26.820
Getting the heart to melt.

00:01:26.820 --> 00:01:30.329
Getting the head 
underneath the heart.

00:01:34.661 --> 00:01:37.764
Considering this is a little
symbol of just kind of giving

00:01:37.764 --> 00:01:39.833
the thinking mind a break.

00:01:39.833 --> 00:01:44.538
Allowing the heart, the soul to
be the star of the show today.

00:01:44.538 --> 00:01:47.207
So we often show up on 
our mat for asana practice.

00:01:49.242 --> 00:01:51.011
And that sort of 
conditioning and that work,

00:01:51.011 --> 00:01:55.410
of course, is important

00:01:55.414 --> 00:01:59.527
and extraordinary 
and valuable.

00:02:00.690 --> 00:02:06.126
But today's session 
is about being still.

00:02:06.126 --> 00:02:10.764
Residing with the breath.

00:02:10.764 --> 00:02:14.971
And connecting to 
this feeling of humility.

00:02:20.007 --> 00:02:24.346
In other words, (laughs)

00:02:24.346 --> 00:02:28.915
it's not what is on the outside,

00:02:31.818 --> 00:02:35.824
but what is on the 
inside that counts.

00:02:41.528 --> 00:02:44.531
As you gently continue 
to deepen your breath here,

00:02:44.531 --> 00:02:47.701
just find places to soften and
you might even feel things pop

00:02:47.701 --> 00:02:51.271
and shift even 
just with these long,

00:02:51.271 --> 00:02:53.273
conscious breaths.

00:02:55.242 --> 00:02:58.512
Accept any feelings any thoughts
that are coming across your

00:02:58.512 --> 00:03:00.447
table here, your desk.

00:03:03.250 --> 00:03:06.586
And then as you're willing,
start to clear the desk off.

00:03:13.226 --> 00:03:15.228
Focus on your breath.

00:03:20.217 --> 00:03:25.672
And then as an individual but
also considering this community,

00:03:25.672 --> 00:03:30.777
this global connection, just
take one final loving cycle of

00:03:30.777 --> 00:03:35.782
breath in humility.

00:03:37.119 --> 00:03:38.748
Tending to the inside.

00:03:39.886 --> 00:03:42.022
Surrendering to that 
which you can not control.

00:03:53.706 --> 00:03:58.672
Then slowly, nice and slow you
can keep your gaze soft as you

00:03:58.672 --> 00:04:02.042
press back up and you're gonna
come into a nice comfortable

00:04:02.042 --> 00:04:05.073
seat of your choice.

00:04:07.576 --> 00:04:09.749
And we have about a 
five minute vapasana,

00:04:09.749 --> 00:04:12.452
so a five minute quite 
sit we're gonna do today.

00:04:12.452 --> 00:04:13.787
You're gonna want 
to stop the video,

00:04:13.787 --> 00:04:16.389
you're gonna wanna quit.

00:04:16.389 --> 00:04:20.760
So let's see if we can make it
to the end as a grand act of

00:04:20.760 --> 00:04:23.130
love and humility.

00:04:23.130 --> 00:04:24.064
Sit up nice and tall.

00:04:24.064 --> 00:04:26.994
Allow your hands to rest 
gently wherever they fall.

00:04:29.703 --> 00:04:30.971
Tuck the chin just slightly,

00:04:30.971 --> 00:04:35.275
sit up nice and tall, lean back.

00:04:35.275 --> 00:04:37.811
Find places to lift 
and then places to ground.

00:04:40.147 --> 00:04:44.184
And remember why we practice
asana in the first place.

00:04:44.184 --> 00:04:46.920
To connect to our higher self.

00:04:46.920 --> 00:04:50.186
That divine

00:04:50.186 --> 00:04:54.730
and historically to
allow us to sit in meditation,

00:04:54.730 --> 00:04:59.099
to be still, to reflect,
to nurture the soul.

00:05:01.201 --> 00:05:02.602
You ready?

00:05:02.602 --> 00:05:04.271
Close your eyes.

00:05:04.271 --> 00:05:07.282
Take a deep breath in.

00:05:07.282 --> 00:05:08.755
And let's begin.

00:05:14.915 --> 00:05:17.050
Notice the natural ebb 
and flow of your breath

00:05:17.050 --> 00:05:19.052
as you come into your seat.

00:05:20.787 --> 00:05:23.590
If this is new for you, 
you are in the perfect zone.

00:05:23.590 --> 00:05:25.592
That beginner's mind.

00:05:29.863 --> 00:05:32.432
I'll watch the timer,

00:05:32.432 --> 00:05:36.836
so you can soften and 
relax into this moment.

00:05:36.836 --> 00:05:39.472
It's now about four 
minutes of your life.

00:05:39.472 --> 00:05:43.910
You're gonna be able 
to sit here and be still.

00:05:43.910 --> 00:05:47.447
Trust that you can and you will
do it with grace and with ease,

00:05:47.447 --> 00:05:49.482
with a curiosity.

00:05:49.482 --> 00:05:51.484
Keep breathing.

00:05:52.485 --> 00:05:57.490
Just relax and allow.

00:06:39.199 --> 00:06:44.004
Notice the thoughts that come
across your desk, your table.

00:06:50.326 --> 00:06:54.547
And then come back to the
structure you have in your body

00:06:54.547 --> 00:06:56.483
and come back to the ebb and

00:06:56.483 --> 00:07:00.987
flow of your breath 
and start again.

00:08:06.292 --> 00:08:07.187
You're doing great.

00:08:07.187 --> 00:08:10.690
Continue to sit 
up nice and tall.

00:08:10.690 --> 00:08:16.262
Continue to just observe the
ebb and flow of your breath.

00:08:16.262 --> 00:08:18.264
And for your 
final two minutes here,

00:08:21.835 --> 00:08:25.234
embrace this moment,
this stillness,

00:08:25.234 --> 00:08:27.571
this peace

00:08:30.048 --> 00:08:31.478
that resides within.

00:08:31.478 --> 00:08:33.679
So whether or not 
you're feeling it today or not,

00:08:33.679 --> 00:08:36.082
that's really not up to anyone.

00:08:40.953 --> 00:08:45.225
But being open to access
that through regular yoga and

00:08:45.225 --> 00:08:50.463
meditation practice,
that's the ticket.

00:08:50.463 --> 00:08:52.899
So stick with it here.
You got it.

00:08:52.899 --> 00:08:56.202
Serving the breath, 
embracing the moment.

00:08:56.202 --> 00:09:01.374
Relishing this 
stillness and this peace.

00:09:01.374 --> 00:09:03.376
This time for yourself.

00:09:54.894 --> 00:09:58.164
With the eyes closed 
and without moving a muscle,

00:09:58.164 --> 00:09:59.132
bring your awareness or

00:09:59.132 --> 00:10:01.201
your attention to 
the base of the spine.

00:10:06.105 --> 00:10:08.741
Slowly and sweetly 
from this point

00:10:08.741 --> 00:10:10.743
start to draw a
line all the way up.

00:10:15.648 --> 00:10:17.217
Maybe this affects your posture

00:10:17.217 --> 00:10:19.755
just a bit but you 
don't have to move.

00:10:19.755 --> 00:10:25.091
Just slowly, in your mind's
eye, draw a line all the way up

00:10:25.091 --> 00:10:30.096
through the center channel,
this plumb line,

00:10:30.096 --> 00:10:33.800
this super highway of energy.

00:10:38.338 --> 00:10:41.474
That is how this can affect you.

00:10:41.474 --> 00:10:44.210
If not today, 
with practice it will.

00:10:44.210 --> 00:10:46.446
Connecting all the way up
through the neck and all the way

00:10:46.446 --> 00:10:49.449
up through the crown of the
head 'til you reach the top.

00:10:49.449 --> 00:10:51.117
And when you reach the top

00:10:51.117 --> 00:10:54.420
slowly bring your hands 
to your heart space.

00:10:54.420 --> 00:10:58.691
Take a deep breath in 
and then empty it out.

00:10:58.691 --> 00:11:02.428
(exhales loudly)

00:11:02.428 --> 00:11:03.596
Inhale in again.

00:11:03.596 --> 00:11:05.832
(inhales sharply)

00:11:05.832 --> 00:11:07.500
With the eyes closed,

00:11:07.500 --> 00:11:09.903
exhale, bow head to heart.

00:11:13.211 --> 00:11:15.901
The most humble bow.

00:11:21.681 --> 00:11:26.252
Take one more quiet 
moment to notice how you feel.

00:11:28.290 --> 00:11:30.791
Then gently bat 
the eyelashes open.

00:11:32.458 --> 00:11:36.729
Open your eyes, lift your chin.

00:11:36.729 --> 00:11:40.633
Lift the corners of the mouth
just slightly and then bring the

00:11:40.633 --> 00:11:43.202
thumbs right up 
to the third eye.

00:11:43.202 --> 00:11:44.637
Sweet.

00:11:44.637 --> 00:11:48.107
You did it.
Amazing.

00:11:48.107 --> 00:11:52.278
Could this be the beginning of
a fresh lifelong romance with

00:11:52.278 --> 00:11:57.050
meditation in conjunction 
with your yoga practice?

00:11:57.050 --> 00:11:58.407
Maybe so.

00:12:02.462 --> 00:12:05.692
I'll be writing a little bit
more on today's theme on the

00:12:05.692 --> 00:12:09.429
blog so go check it out and
we'll have conversation down

00:12:09.429 --> 00:12:11.097
below, of course, and on the

00:12:11.097 --> 00:12:13.900
Find What Feels Good
membership as well.

00:12:13.900 --> 00:12:16.369
Thank you so much for being here
for sharing your practice with

00:12:16.369 --> 00:12:21.307
me and with so many beautiful
people around the world.

00:12:21.307 --> 00:12:23.843
We are definitely 
lucky to have each other.

00:12:26.230 --> 00:12:28.815
Deep breath in.

00:12:28.815 --> 00:12:31.366
Exhale to bow.

00:12:32.821 --> 00:12:34.660
Namaste.

00:12:44.680 --> 00:12:47.332
(gentle music)