Meditation for Anxiety – Yoga With Adriene

– Howdy pal, and
welcome to Yoga with Adriene. I’m Adriene and
today we have a meditation for you to help
you with anxiety. Happens to the best of us. It can get out of control fast. So, thank you for
joining me in this meditation to help quell and
soften and maybe even cure you from
regular anxiety attacks. Hope into something
comfy and let’s get started. (gentle music) Alright, my sweet friends,
so we’re going to begin by finding a comfortable seat and what was a
comfortable seat yesterday or where you may
end up years from now in your meditation
practice or just in your body is just always right in
a constant state of flux for so many reasons. So, I’d like to invite
you today to really consider what’s gonna feel best. If it’s leaning
up against a wall, snuggle up against a wall. If it’s sitting on
the edge of your couch or participating
in a chair, fabulous. Or you can lie down,
you can practice this meditation lying down. So, we definitely
wanna come to a place where we feel
comfortable and safe to do this brief meditation
and to practice the breath, the pranayama, and so today,
just an extra gentle nudge to find a comfortable seat and
really be honest about that. So, if it’s not Sukhasana today, find something that
feels supportive and good. For those coming into Sukhasana, you can even play with the
legs here, one foot in front of the other, maybe give
yourself a nice wide base. So, we’ll all
come into a position that we feel is the
most supportive of us today. Again, it can be lying down. And when you arrive
there, really choose to arrive by acknowledging, oh
I chose to turn on this video, I made the choice to
tend to what’s going on, and the first position that I’m even taking here was also a choice to feel
supported and comfortable. So, basically we’re
shifting gears a little bit from a mindset that might feel a
little bit anxious or off, and we’re starting to get
organized in the brain and body and say, okay,
wait, whoa, whoa, whoa, I have some power here, a lotta power to help guide myself out of that which doesn’t feel good and to help guide myself to a place that feels more supported. So, hopefully by now, you
found your seat for today, whatever it may be, your place where
you are going to reside, and when you
arrive there, you can use the sound of my
voice now as a guide, so close your eyes and
just bring some awareness to your chest, your heart space, and depending on where you’re
at today, my sweet friend, you might
already start to lean in and just feel what’s comin’ up, let the emotional body have a seat at the
table and just notice. And wherever you are today, see if you can begin
to do just that, notice. Come into the
role of the observer. So, I find it very
helpful to close the eyes, relax the shoulders,
and bring your awareness to your heart
center or your chest area and just allow
whatever feelings come up, whatever thoughts,
just notice them. And then notice
where you might be holding or gripping in the body,
the fingers or the toes, the ankles or the wrists,
and see if you can use this idea of the
observer to just notice all of those points and then in time to allow just the noticing to
bring a softness, an awareness. So, your only real job
here in this practice today is to pay attention. We use Pranayama
technique to help guide the energy of the body and to hopefully help
relieve you from feelings that are not serving, if you feel stuck or off
or anxious, stressed out. Hopefully, the
Pranayama will allow us to just shift our perspective
or break the pattern that we might be stuck in. So, after you’ve taken a couple
moments to just arrive here and settle in, acknowledge that you chose this, start to notice your breath. You don’t have to do
anything, just acknowledge it, notice the natural ebb and flow. Notice what it feels
like as you breathe in and notice what it feels like
as you empty the breath out. And then again,
bring your awareness to your chest again,
your heart space, this place that tends to get
really tight and collapsed when we feel anxiety, and see if you can start to lift up through
that area, even if it’s not a big muscular movement
but just a little energy. Then allow that to
affect your breath, maybe taking a
more fuller inhale, feeling the heart lift a little, then perhaps
feeling the shoulders relax and soften as you breathe out. So, the neck and shoulders
also get a lot of tension, a little tightness
when we feel anxious, so use your
inhale to feel expansion, and as you start
to deepen the breath, use your exhale to find
a softness, a surrender. Alright, you’re doing great. Stay with it, stick
with it, eyes closed, shoulders relaxed, lots of awareness around your heart center,
your chest, your sternum. On your next inhale,
see if you can bring the tip of your tongue to
the roof of your mouth now, just right behind the
teeth, and breathe in, and then breathe out,
jaw nice and soft. Again, the tip of the tongue
comes to the roof of the mouth and we breathe in. The jaw stays soft, not
clinched, as you breathe out. And on your next inhale,
we’re gonna count to four. Breathe in for four. Here we go. Tongue comes to
the roof of the mouth. And we inhale, one, two, three, four, and then just let
it go soft and easy. Inhale for four, one, two, three, four, and then let it go. Notice how you feel,
stay present, keep observing. Adding onto this ratio, now
we’re going to hold the breath, retain the breath in
between the inhalation and the exhalations
for a seven count. So, we’ll do one
breath cycle, just in and out, and then we’ll
start with the four. So, breathe in deep
here, nice, soft, easy breath. And exhale just to
relax the shoulders, empty everything out. I’m breathing in for four. Inhale, one, two, three, four, holding, retaining the breath for seven, six, five, four, three, two, one,
and let everything go. Notice what thoughts come up,
stay present, let it unfold. Try to keep the body still. And the last bit of the
ratio is an exhale for eight. So, we’ll inhale for four,
I’ll guide you with my voice. We’ll hold at the top,
retaining the breath mindfully for seven and then a nice
smooth exhalation on the eight. Four, seven, eight. Soften through your
fingertips and toes. One breath cycle, in and out
to start, and then we’ll begin. Here we go, inhale. Empty it all out. And inhaling for four,
inhale, one, two, three, four. Holding for seven, six, five, four, three, two, one. And exhale for
eight, seven, six, five, four, three, two, one. Just notice how you did,
no judgment, just observing. Inhaling for four,
inhale, one, two, three, four. Retaining on
seven, six, five, four, three, you got this, two, one. And big exhale,
eight, seven, six, five, four, three, two, one. Inhale for four,
three, two, one. Retain for seven, six, five, four, three, two, one. And exhale for
eight, seven, six, five, four, three, two, and one. Inhale for four,
three, two, one. Retain, seven, six, five, four, three, two, one. Exhale for
eight, seven, six, five, four, three, two, and one. Let everything go. Stay with it. Notice what comes up. Reside in that
wonderful role of the observer. And wherever you are, whether
you’re seated in a chair or Sukhasana or lying down, you’re gonna find soft,
easy movement with the neck. So, if you’re lying down, you might rock the
head gently side to side. You might shake the
head yes and then no. And then you’ll start
to bat the eyelashes open. Soft, easy movement
with the neck and shoulders. And then we’ll
take a big inhale in and exhale, sigh it out,
so this is important, little big of sound here. Inhale in. Sigh it out. (sighs) And one more time, inhale. (deeply sighs) Hands come together,
notice how you feel. Thank you for sharing your time and your energy and
your practice with me and all the people
around the globe participating, working towards a
happy, healthy balanced life. Namaste. (gentle music)


  1. Adriene thank you for this video as everyone of us go through this phase at a point in our lives…Yu are such a wonderful soul…Blessed to know someone like you…The world need people like you🙇🙇
    I wish you all colours of happiness from dawn to dusk everyday…much love from India♥♥

  2. You can not escape/hide from problems, by meditating. When they trough shit deal with it. #Promptly

  3. Thanks so much

  4. Having a rough month/week/day. I often do breathing exercises, but an anxiety attack was clouding my focus, so I looked on YouTube for a little guided practice and this was the first video to come up. Thank you for posting these. I know just based on how this helped me this morning, that you are affecting positive change for many people.

  5. Oh I love this meditation! Namaste Adreine ❤❤❤

  6. I did this Meditation a few times already, but today it just snapped me right out of my worries! I don't know why today I loved feeling the breath in my nose.
    Thank you so much!

  7. Thank you so much for this video! I really needed this today! 🙏😘

  8. I get so anxious in exam seasons, when I have papers due and now with 2 papers due soon and two extra exams, meditations for anxiety and stress seems to help.

  9. Thank you so much for making this video! It's the 4th time I'm using it to ease my anxiety and I end up with a clear head and body. I now have this video saved so I can get it easily. ❤

  10. Thank you! It works!

  11. No… No, I couldn't relate. Sorry 🙁

  12. saw this posted on a facebook friend's page. thank you. tension and anxiety are awful.

  13. This helped me so much thank you

  14. If you put the tip of your tongue to the roof of your mouth do you keep it there or release on exhale?

  15. juas noticed the ocean in the background, thank you for a cool, calming enhancer!

  16. when I focused on my heart there was just a silent scream. I've been emotionally numb. and so frustrated. as i was doing this felt tears welling up and falling down my cheeks. like there was some sort of emotional traffic jam that got cleared up.
    I have no experience in yoga. But I've always felt inclined to start. now's as good a time as any
    thank u.

  17. I love you you are 11/10

  18. You have a real calming voice. Thank you for this video.

  19. Yoga and You Adriene..are real blessing to the world .

  20. this really helped me. thank you.

  21. Tysm

  22. Very calming!

  23. 好煩 不停講講講 嘈住晒 平靜唔到

  24. IAM trusting you to the core and you r one who changed my life. I got hope after watching and practicing your yoga and meditation. Can I ask you one think?. To put video on hypochondriac. To come over Fear of disease. I trust you .and IAM waiting for you. I know the only solution for all kind of disease and to lead healthy life, yoga is important. Thanks my dear sister . Started my day with you yoga 😋😍😍😍😍

  25. My favorite Channel in the world <3 Thank you.

  26. Thanking you for 3000 n more 💞 Meditation seems never been that easier 🙂 stay blessed Adriene 🌸

  27. Thank you so much. My mind is so much thinking and I need to relax. I did relax to listening to you. Does it matter what time of day to do meditation?

  28. I was having such a horrible day stressing about an exam . I feel so sleepy after this or am I confusing it for being super relaxed?

  29. That's lovely. I also appreciate meditation. 💚
    For meditation I have personally been watching a bit of Sri Avinash myself recently. #SriAvinash
    I find his talks really uplifting and helpful in my life. 💜💛

  30. thank you!

  31. The name of the video should be against anxiety and for love and trust ❤️

  32. Very lovely… I really appreciate meditation. ❤️
    I've loved watching a fair bit of Sri Avinash myself lately for meditation. #SriAvinashMeditation
    I find his peace talks really comforting. 💓💜

  33. Thank you so much Adrienne! I'm going through a very hard time and I lost my family and everything I grew up with and from time to time I get panic attacks and mental breakdowns and I'm so thankful for your guided meditations ! They really help me to calm down and get my brain organised again and I love you for that! Thank you so much for everything you do for us ❤ Love from Germany

  34. Thank you so much, I had a really strong urge to self harm but this video melted it all away now. So grateful Adriene, you're saving my life ❤️

  35. This is a great way to end my day, thank you.

  36. Thank you so much as usual, Adriene. 🙏❤️

  37. Me watching this at 5 am on my first day of senior year 😁🤷🏾‍♀️ Thank you so much Adriene ❤️❤️❤️🙏🏾

  38. I was hopeless crying and my heart was racing when I clicked on this video. Thank you Adriene. It made me feel much more relaxed, calm and hopeful. ❤

  39. This video truly saved my life. I went through severe anxiety for the first time this past week and this meditation really helped alleviate it. This is my first time meditating and I'm so excited to come here for my new routine! I feel like I was meant to see this since we're so connected (literally by name haha) Thanks so much Adriene ❤️

  40. Thank you.

  41. 💝

  42. Me at maybe '4: Well it's not really helping but it's good that I'm taking this time to practice mindfulness.
    Me at '14: (Almost) zen🙌🏻🙌🏻

  43. This helped me during a bad rush of anxiety before a doctors appointment. thank you so much.

  44. This helped me so so much, even though I had dyspnoea and another panic attack during the 4/7/8 practice even though I normally don't suffer from anxiety attacks…

  45. Meditation is very beneficial. It helps to treat and in some cases cure certain ailments.

  46. Adriene you look beautiful 😁🌟🌟🌟

  47. This has helped me more then therapy has. Thank you so so very much blessing 🙏💕

  48. Thank you so much this is such a beautiful meditation. Had such bad anxiety all week and today I woke up and new this would help and it has. You are such a special person for sharing these videos x

  49. When I started I couldnt stop tears from coming down my face. By the time I ended my mind was clear and my heart was soft. Thank you, Adrienne. Yet again!

  50. i cant believe that was 14 minutes.

  51. I've got anxiety, will try this yoga breathing exercise to see if it will help me feel less anxious.

  52. Thank you🙏

  53. thank you very much

  54. My sweet friend I thank you so much, didn't know what to do with all the stress I had. I'm gonna do this like everyday. Thank you again, God bless you and your whole family

  55. It would be better if you dont talk a lot.. coz whats your saying soo redundant… find a comfortable place… find a comfortable place…. find a comfortable place….find a comfortable place… WTF!

  56. You suck! Talk too much about nothing..

  57. I found this so useful especially when observing. It felt so phenomenal ❤ I feel a million times better. Thank you adriene, you truly always help me

  58. This is beautiful and so calming. Thank you Adriene.

  59. Thank you for sharing your talent with the world and creating videos for every purpose. I'm immediately calmed when I hear your voice. Wonderful meditation sequence and breathing techniques to help relax the mind after/before stressful events!

  60. During this session, tears starting flowing because of the anxiety that fell off of me that was built up.

  61. Still working at it, have not missed a day, even with my heart the way it is I am still moving forward. Sending love and blessings your way. My husband is even doing this with me now 🙏💕😊

  62. I felt refreshed really, big thanks for you& your lovely energy 🌈 i luv u🧡🧡🧡

  63. This helps me when I am scared.

  64. I wish I saw this when I had a full blown panic attack a few nights before an exam last semester. It was my first panic attack and I went into instant flight mode and left my dorm at 2am in my pajamas without my keys. I went outside and had a full sob fest and only calmed down after listening to some music (somehow brought my phone but not my keys) but then I was locked out and it was not a good time. It hasn’t happened again but I think I just needed to let this out. Thank you for this Adrienne!

  65. Thank you ❤

  66. Wow, this was beautiful. Namaste! 🙏🏼 thank you

  67. i don’t know why,, but whenever i do this meditation i always seem to cry at the end..thank you adriene

  68. this video is magic, it really got rid of my headache

  69. Adriene – Thank you so much!! I loved how comfortable you made this. Telling us to choose our comfortable space. That is such a help to ease anxiety to begin with. What a lovely meditation – I cannot wait to do again tomorrow… or even tonight haha. Namaste

  70. Did this at the park with the breeze blowing on my body, through my hair. Sun on my face. I feel good now, thank you.

  71. The meditation videos are so precious… Does anyone know if Adriene has some video specifically for relieving tension in the jaw? Thank you so much, all your suggestions will be welcomed. Lots of love from Portugal.

  72. This video is nice

  73. Thank you so much for this video Adriene!!! Really brought me back to my calmness!

  74. Life changer ❤️ Thank you so much

  75. Crazy day so far.. Busy evening ahead. I am so glad I found this rejuvenating, re-energizing video. It felt like a good night sleep:). Ready to face the world, again. Thank you, Adrienne!

  76. Your meditation works like magic on my kids. My son has a hard time sleeping at night. But your voice is so calming that it puts him right at ease and to sleep in no time. He also ends up sleeping through the night which is unbelievable. He hasn't done that for the last mine years!!
    A special request for you. Could you please please make a video just to put kids to sleep? I don't want words like anxiety or such in a kids meditation video hence the request. Love the count down breathing technique though. Wish you could add more of that.

  77. Awesome Video, it really works. I'm already feeling better. Thank you😃 enjoy your day

  78. You talk to much and distract me

  79. Thank you!

  80. thank you adriene ❣️

  81. Thank you, Adriene. I'm dealing with a lot of stress surrounding job searching right now. This video made me feel sparkly and calm. <3

  82. 🙏 Beautiful meditation 💕

  83. Just found this video! I woke up feeling so much anxiety, the same I had the night before and as soon as I lay down I started crying. I felt so much lighter after doing this meditation. You have brought so much light and calmness into my life with your videos. Thank you, Adriene!

  84. Who else crying in relieve?!

  85. Great video

  86. The only kind of meditation that I partake in is found in Psalm One.

  87. I watched this today wanting to relax before bed and I really feel more centered. I also just didnt feel like it was 15 minutes

  88. Thank you, Adriene

  89. thank you

  90. Thank you so much!!! This is such a helpful video. 😘

  91. Wow. Unbelievable feeling! All refreshed! Thank you wonderful soul

  92. Thank you for this video! 🙏🏼❤️

  93. so amazing

  94. I get so emotional every time I listen to Adriene's voice saying thank you for showing up today. 😭

  95. Please take part in this mass meditation:

  96. I will teach this to my mom because she is going through a hard time and she cant understand english that well

  97. Amazing practice. Thank you

  98. Take a five-minute break to peel, slice, and bite into a juicy mango.
    Weird fact: Mangos contain a compound called linalool, the main
    ingredient in lavender essential oil. And you know what lavender does —
    ahhhhh. It may reduce stress and anxiety Trusted Source.

  99. I like you Adrian. I do practice your moves.

  100. Adriene, thank you! My little daily routine is to meditate in silence and focus on my breath for 10 minutes after asana practice, but today for some reason the idea of sitting in silence filled me with anxiety. Your kind voice was such a welcome guide for me. And I use the 4-7-8 breath pattern every day in the morning and before bed, so discovering that in this video was like saying hi to a friend! It is a magical ratio. You add light to the world! Namaste.

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