Meditation For Mental Balance and Grounding | Yoga With Adriene

– Hi everyone.
Welcome to Yoga With Adriene. I’m Adriene and this is Benji
and today we have a beautiful meditation for mental
balance and grounding. So grab something
to sit on if you like. Hop into something extra
comfy and let’s get started. (bright music) Alright, welcome
my darling friends. We’re going to begin, surprise, our practice today in
a comfortable seat. So take your time. Just notice if you’re kind
of rushing right now here and let’s start to slow
it down as you come into a nice cross-legged seat. And I will encourage you,
particularly if you’re new to sitting (chuckles) in a
meditation to lift your hips up either on a couch pillow
or if you have a bolster, great. You can fold up some blankets or some towels
are just fine too. And get to where your hips are a little bit higher
than your knees so you can create
these two slides of the thighs down. And as you start to
get settled in here, just start to tap into
that inner smile as much as you’re willing. This is my power tool, my secret
weapon that I often talk about so it’s not so secret, but just
as you settle in you can start to kind of feel the benefits of
this time that you’re taking for yourself by softening and, yeah,
tapping into that inner smile. It can be like,
“I’m doing this.” Or, “Oh my god, I need this.” Whatever it is just tap into a little joy that you’re taking this short but
valuable time for yourself. Benji’s relaxed. If you’re not relaxed, we’ll
get you there or we’ll try. Hopefully by now
you’re in your seat. Getting settled in. And if you are working with your
back right now, we’ll say that, feel free
to sit up against a wall or you can even
do this in a chair. You just want to make sure that
your spine is nice and long. And on that note,
let’s take a moment here to gently tuck the chin. And bring more
awareness to the spine. So that could
be sitting up tall. It could just be
noticing your pattern. Again, just gently
tucking the chin. Feeling that length as you do
so through the back of the neck. And best you can bringing
more awareness to your spine. And if you haven’t already,
allow your hands to soften, fingertips to soften just
wherever feels good and then as I often invite you to do
in practice same thing here. Just notice what
feels good today. Whether you need a
more grounding palm. Right? Energetically, I’m here. (exhales) “I’m doing this.
I need to breathe. “I need this time for myself.” Or maybe you’re feeling
pretty good and this is more preventative care today. So open those palms up baby. Allow yourself to be a
little more vulnerable, open. So, both are vulnerable,
but you get to decide. And really we’re connecting
the brain to the body here. So there’s so much that goes
into these little gestures and making decisions for yourself. If you know a mudra you
want to take it now, please do. And then if you haven’t
already, close your eyes. Allow your eyelids
to get heavy here. And if for whatever reason
you’re not comfortable with the eyelids closed, just soften your
gaze gently down past your nose. (light music) Alrighty and we’ve begun. Chin slightly tucked. Neck long. Hands, arms, carefully placed. Fingers soft. Let’s start by noticing
any sounds around us. Wherever you may be today. Or maybe you’re relishing, silence. As we start to settle
in and ground down, allow any extra
movement, patterns, just fidgeting, see if you
can allow them to soften as you build a little structure
for your mediation here. In time finding stillness with more ease and being kind if you’re noticing a lot
of fidgeting or patterns. No worries.
That’s why we’re here. To observe. With kindness. To welcome balance
and clarity to both the mental and emotional self. Now most of you have already
likely begun to notice your breath but if not allow me
to roll out the red carpet, to bring fresh picked flowers
to your doorstep and welcome you to just notice with a loving
kindness your natural breath. And as you begin to notice the
rhythm of your natural breath today, see if you can
take it one step further. Inviting the mind
to also notice what the breath does to the body. As you breathe in and out. Notice, if you can,
what parts of the body move as you breathe in. And see if you can
notice how gravity tends to take over as you breathe out. So we have this sense
of a rise and a fall, nice and easy, nothing forced. Just noticing what
moves as you breathe in. And embracing the
gravity as you breathe out. Now you can keep going just
as is or I’ll bring another fresh bouquet to your
door and invite you to deepen the breath just a bit. Bringing more consciousness, more loving awareness
to that inhale and watching the
ripple effect as you breathe in. And using that
exhale to ground down. Relax the shoulders.
Relax your jaw. Allowing your inhale perhaps to be a
little deeper, more full. And perhaps, when you’re ready, allowing your
exhale to be longer. Think of it as a
beautiful extension. Breathing out as you
ground down, down, down. Now go ahead and let your nice
conscious deep breaths rest. Return to just a nice, easy,
natural rhythm and flow. With so much love and
a gentle, just gentleness, see if you can reestablish
this awareness in your spine by maybe lifting your heart, gently sitting up
a little bit taller. And you might feel, if
you’re doing this with your eyes closed, as though
you grow a little bit longer and taller in the spine. And as you rest
easy here in your seat, soften the skin of the forehead,
relax the jaw and again use a gentle exhale to
relax the shoulders down. You’re more than
halfway through your mediation. So as thoughts
come to your mind, to your soul, just acknowledge
them and come back to a loving
awareness of your breath. So beginning to deepen
the breath a little bit. Again here, see if you can find
something new as you breathe in. Embracing gravity
as you breathe out. And now one final invitation. As you continue to
breathe and lean into the dance of feeling the inhale lift you, a rise. And feeling the
exhale ground you, the fall of the breath. As you lean into
that balance of the two, I lovingly invite you to just
bring your mind’s eye to the tip top crown of your head. Place your attention there. And then imagine, head over heart,
heart over pelvis. Then from the crown tip top
of your head in your own way, whatever this means to you, draw a line from the top of your head down through the center
core channel of your being, all the way to
the base of the spine. So we’ve placed a light rope or pipeline, a cylinder, whatever it is for you, this awareness from
the crown of the head to the base of the spine. And see if you
can allow that action, that awareness, to affect your
breath or to at least notice if it changed the way your holding yourself up here
with each inhale. And the way you’re
using your exhale to continuously ground down. And for the last minute here,
we’ll take that line from the crown to the base of the
spine and just hang with me, my friends,
continue that line down. Past your physical body,
down into the earth. Continue that line down to the core of the earth. And then notice how
that makes you feel. Notice if, and it may not,
if that effects the way you carry yourself here,
the way you breathe in and the way you breathe out. Now take three
final conscious breaths. Finding balance and a sense of calm or peace between the dance
of the rise and the fall. The lift and the ground. The earth and the sky. Then release your
conscious breaths. Rest easy here as you slowly
drop your chin to your chest. Try to keep the
shoulders relaxed here as you gently open your eyes. Can flutter the eyelashes open. And when you’re ready,
gently lift your head. Cue the birds outside my window. We’ll bring the palms together. Just take one quiet little beat
here to notice how you feel. And we’ll close it off by
bowing together and whispering, Namaste. (bright music)


  1. Today is about slowing down. After you slow down, observe. What's going on?
    What is it? Because whatever it is. It’s okay. It’s all part of the process, baby.

  2. Thank you!

  3. This practice helped me realize how “not strong” my back is lol. Had to move against my bed lol. Once I did that I could totally focus!! This was my first time just meditating and now my life has changed a little more. It’s definitely a transcending feeling I cannot explain!

  4. I keep coming back to this one. I like to lay down in my yard for it, and I always have to interrupt this meditation halfway through so I can roll over and play with the grass and the bugs for a minute. You have that perfect "audio" voice.

  5. Thank you adrienne. I got broken heart sindrom. All my body is ache. You help me so much

  6. Thank you. love.

  7. Summer solstice

  8. It was beautiful, thanks Adriene

  9. My lower legs went to sleep after this, I couldn't get I crashed into shavasana. Your one of the first who managed for me to stay in meditation longer then 5 min Adriene so kudo's to you 🙂

  10. This is magical, please do more. Lot's of love Adriene

  11. This is my go to mediation. Soooo relaxing! Thank you Adriene!

  12. This meditation took me so deep within my mind, but from a gentle and soft viewpoint, no judgement. Thank you Adrienne <3

  13. I didn't see Benji move once during the meditation.
    Must be a true yogi.

  14. Sometimes I forget to like comment and share..🙄 Not toady!! 🤗 Happy July 4th 2019!! 🇺🇸🇺🇸✌❤

  15. Thank you mam. Love love.

  16. This was probably the best meditation experience I've ever had. I actually think I fell asleep for a few moments too lol. Who knew sitting cross legged with your eyes closed could be so powerful? Thank you, Adriene. 💛p.s. your little bun and shirt look so cute.

  17. you shine bright and so beautiful lovely! <3

  18. what did I just experience ?? wow thank you so much adriene

  19. omg i seriously felt hypnotized in this practice, I went into it so deep & then suddenly you were telling me to lift my head & it was over & now I feel amazing wtf.

  20. Thank you Adriene. Thank you Benji for just relaxing there , watching you makes me feel beautiful.

  21. I had not taken time to ground and relax for quite a while. These 17 minutes went by in a flash and I had tears of happiness in my eyes whispering Namaste. Thank you very much.

  22. I Love ending my day with one of your meditations! Lots of love from Serbia! Thank you for everything you do 🙂

  23. I was experiencing alot of stress and anxiety before my first class at my massage school…this completely cleared my thoughts and helped in a way I didn't think possible. 🙂 More so since I can't afford medical care. Thank you for sharing this..! Not quite sure how your siting but I'll get the hang of that later if time allows. 🙂

  24. I generally do not comment on any videos I watch but today I am compelled to write. Adriene all of your videos are awesome, and has became part of my life. Thank you so much for doing this. Genuinely grateful. Love you from the core of my heart.

  25. day 106 in books….


  27. Very glad that this suggestion popped up on the screen right after I finished up the video for Concentration & Focus. This allowed me to round off the morning practice with some steadiness and loving kindness.
    Yay for the fifth consecutive day of doing yoga since I discovered this channel. I naturally wake up very early, but typically spend my mornings reading and playing on my phone, thinking about how I should be exercising instead. Not today! I woke up excited to resume my practice. <3

  28. Hey Andriene you helped me soo much i get terrible anxiety that i can't breathe after watching your video i feel relaxed and calm and good thank you so much love you ❤

  29. Since starting meditating in May/June this is one of my favorite go-tos for guided meditation.

    One of the first times I did this one I had a very clear feeling-thought of "I am exactly where I need to be". Woah! What does that even mean? Doing meditation in general? Where I am in my spiritual journey?

    Thank you, Adriene!

  30. Owh Adriene, i must say thankyou for this 17 meditation 🙏 i feel that i'm getting bigger than my body, lighter, and I see brighter when I do this meditation. I'm quite comfortable now to say that lately I feel like I lost my desire one at a time. Like I don't have the burning desire to do almost everything even to get up from my bed.. I don't want to show up. Feel uncomfortable to go outside. Feeling total emptiness more and more everyday. I'm confuse of myself. But this meditation quite helps me with how I control my breathing. Thankyou Adriene, you don't know how much it means to me 🙏 i'm starting to enjoy meditation from now

  31. Thank you for your meditation videos Adriene. Would love to have more. Thanks and keep up the good work, you’re helping so many people 🙂

  32. My monkey mind was all over the place today!!! Still, I kept going 🙂 Thank you Adriene! Namasté <3

  33. Beautiful 🧘‍♀️🙏

  34. This was lovely to complete the last day of the 3 day at home retreat. As I was meditating the sun was coming through my blinds and even though I had my eyes closed I could see the warm yellow colour. Magical 💫 🌞

  35. Than you Adriene for this wonderful meditation. I feel like I can get through my day now.

  36. This was tricky because I just did Reclaim your center and my legs and core were still shaking and I could really feel arms… But I did my best to breathe through it and remain present, and it did a world of good. ❤

  37. Is there somewhere I can buy/download/stream the music from this meditation? It was one of the most peaceful meditations I have ever experienced and would love to listen to it when I do unguided meditations.

  38. Just finiahed this wonderful meditation , i did it with my nature activity and guys i feel epic right now much love to everyone Namaste 💞💕💓💗💖❤🙏

  39. This meditation session brought me to tears! I felt so grounded, but my heart felt so light — I've been dealing with a lot of stress at work, and other personal issues. I've done meditation before and did it for 10 days, but then stopped. So, I decided to try this out tonight, and I felt so much better, and as if a weight was just lifted from my shoulders. Thank you, Adriene!! I love your sessions and always feel so relaxed, refreshed and overall happier! <3

  40. I fell so much better, than you a lot ☀️ !

  41. Adriene do you have any tips/things you do if you can't fall asleep?

  42. Does grounding harm our pineal..?

  43. Thank you so much! I feel extremely grounded with all. THANKS! I am grateful to have been in alignment with this video

  44. After a tramatic experience in the ER which brought me there because I thought I was having a heart attack but discovered it was gullstones, the nurse who put in the IV needle hit a nerve instead of a vein and would not remove the needle. I fainted, went into a seizure, then had vertigo and threw up for 6 hours straight 😭. I was recently diagnosed with PTSD and I am on medication but I just started following you and doing your relaxing exercises. Thank you so much! 💞

  45. Ugh woman Idk how you do it, but i’m so at peace with everything rn. Simply 17 minutes ago i was close to vomiting from anxiety.

  46. Just finished this beautiful meditation practice, and I observe an inner calmness and brightness (a light shining within me, and eventually out). This may sound weird (but that is okay), but for me, the light rope or sylinder started as a bright white light. As I imagined it continuing to the core of the earth and going deeper, the light turned more orange, became warmer… a new, amazing feeling. Thank you for everything you do, and for letting me practice with you, Adriene! Lots of love, namaste

  47. Adrianne ❤️ iv been doing my yoga teaching course and honestly doing your videos for the past three years is what guided me to be the person I am today and to get my on my yoga journey so Thankyou! It’s been an intense couple of months I haven’t been doing my at home yoga practises and boy have I noticed the difference. After this video it reminded how much my at home yoga practises benefit me, and saying that this grounding practise was a inspo for my end of course teaching sequence 💛

  48. Hi! Omar here – first time commenter, long-time subscriber. I'm curious, does anyone else suffer from their legs falling asleep during cross-legged meditation? It happens to me every time. And it's tingly enough where it can take me out of the meditation. Am I alone on this? And does anyone have a remedy? Oh, and while I'm here – Adrienne, a profound thank you to you for years sharing your practice, grace, and humor.

  49. Thank you Adrieneand my buddy Benji

  50. How old is Benji? He is so adorable and charming.

  51. I got really emotional while doing this meditation. I felt some tears roll down my cheeks from times to times, but couldn't tell why.
    Thank you for this meditation, it felt really good, and I feel more connected to my body and mind.
    Thank you so much Adriene

  52. great méditation !

  53. Thank you Adriene. I suffer from depression and anxiety and at present, I’m in a very suffocating environment at home, so there’s so much to do but never enough time to focus on it all, least of all myself. I was able to take some time out though for yoga and meditation and my tears just bubbled up. I feel lighter, even if the problems are still there. I was able to find time for myself, no one else. Thank you for that. Love from Pakistan!

  54. So happy I found you and took a chance on this video for myself!! It was extremely relaxing and very calming . I to cried I feel like a free bird . So grateful to have found you when I did … I was low and I didn’t have an outlet. Yoga has been game changer for me. I can breathe!! Thank you Adriene

  55. Thanks one more time Adriene. It is awesome. Is it possible to have a 3 or 4 min meditation video for busy mornings? Thank you ❤

  56. Thank you, Adriene. This is the first meditation I really felt. Being on the edge of panic attacks in public places and feeling like I am losing myself, your practices have helped me so much. I never thought I would cry, but there I was, with your bunch of flowers, tears rolling down my cheeks, not sad tears, just tears of release I guess. Extremely powerful. Namaste

  57. Your voice is so calming, I was so into listening to you talking, that I felt asleep in lotus. 🧘🏻‍♀️ 😴

  58. i didn't realise this was a meditation! this was EXACTLY what i needed, thank you SO MUCH FOR BEING HERE ∞

  59. Thank you Adriene 🌼

  60. Thank you

  61. Things my cats did during this practice:
    -Chewed a ribbon
    -Sat in loaf pose on the mat behind me
    -Chased each other
    -Fought each other
    -Attempted to eat a cereal box

  62. Thank you for this meditation. I was doing it on airport, because I was so stressed that my flight was delayed. It helped me a lot. So when flight is delayed there is time for meditation. 😊 Namaste

  63. Thank you, Adriene. Just, thank you. 🙏

  64. The last few minutes of the meditation really opened up some channels for me. The grounding from the head to the heart to the base of the spine. Incredible. Thank you.

  65. You're such a beautiful calm soul . I felt like I could have stayed doing that for an hour or so. Thank you so much <3

  66. Well, we are off on our travels this morning, so this was perfect to start the day. I had to modify and lay down with my feet on the floor, as I'm tending to wake with pelvic tightness. Thank you Adriene xx Namaste 💟💟

  67. I've been following your videos for a couple of years now, and I love them. But this was my first time doing a meditation – I always skip the "slow down" things in life. However, today I decided to try it. And it was harder than any of the moving yoga practices. I fidgeted, my mind continually wandered, but I stayed till the end, and I will try again. Love following the monthly calendar so that it makes me focus on a longer journey than just short temporary goals. I will even look forward to the next meditation video now. Thank you Adriene! ❤️

  68. Namaste 🙏

  69. i am so grateful this was included in the october calendar. started the day with my anxiety disorder acting up but i got myself to sit down and breathe with you – and i feel much better. theres nothing better than gentle loving breaths and tending to your mental health <3

  70. Namaste! My mind was thinking a lot during this meditation but there were gaps so I could notice that I'm in my head and I came back to the breath. Im grateful for all your videos! Have a great day everyone.

  71. Beautiful practice! Just what i needed at the end of a busy week 🙂

  72. Happy birthday to me 😃

  73. Thanks , exactly what I needed as my body is sore from practice. Woke up naturally very early eith my mind racing so this was a great reset 🙂

  74. Thank you for this glorious birthday gift ✌🏼💚🙏🏼

  75. Thank you for the peaceful start to my day – the kids are still asleep and my house was silent! Day 4 #ywaEXPLORE (Day 34 of consecutive practice) Now to find a quick little practice – thank you! Namaste ~

  76. #ywaexplore day 4: Allowing my mind to take a break as I sit tall with my pillows and my blanket.

  77. This meditation felt great, I ended up seeing beautiful colors towards the end of the meditation. 💜

  78. If your body needs rest, so does your mind 😌 Thank you so much Adriene and namaste 🙏🏻✨

  79. This is beautiful, Adriene. I cried and released so much tension. And the inflow of energy, especially with the earth grounding visualization! Fabulous feeling. Namaste.

  80. I cried after closing my eyes for 5 seconds, and then I felt grounded and supported by the earth. You are a beautiful soul and I'm so glad I found your channel.

  81. I needed this after a long day I had at work. This meditation was lovely. I loved Benji was there all zened out🙏🏼


    I love those guided meditations, i’m kinda new to it so doing it with someone else makes it much easier and fun.



  83. Yup much needed quite time with my mind and body, had a lovely meditation today so thank you adriene much love to u and benji and every yogi out there, Namaste guys ,💞💕💗💖❤♥️🙏

  84. This was awesome done at night. Now I'm ready for bed. Goodnight😴🙏🏽

  85. How do you sit like that?

  86. ive always struggled with meditation because my mind is always running at a thousand miles a minute….this is the only thing that has gotten through to me. It worked so well it actually brought me out of a panic attack that ive been riding out for about 4 hours now. Thank you adriene!!!

  87. thank you for the peace 🙂

  88. 💖

  89. Oh, Adriene, it's so good for me!) Today is my fourth day of EXPLORE and… I'm changing! Now I don't have pain in neck and in back – wow! It's a specific feeling! Thank you very much, everyday my heart with you.

  90. Love ending my yoga session today with this stillness. Now for a lovely relaxing, Sunday stroll. Thank you xxx

  91. Another beautiful practice. My line was like a bright stick of lightning. I've never considered an in breath taking me to the sky or out breath as grounding. You're the first person to teach this to me. Thank you 😊

  92. Thank you Adriene!

  93. This meditation highlighted the areas of my back that still carry tension. Thank you Adriene!

  94. Thanks!

  95. I enjoy all your videos since the first day I discoverd you on this site. Thanks.

  96. This was very good in a dark room with the screen off and headphones. You are a blessing. Namaste.

  97. In between completing True and likely starting Yoga Camp. Woke late today so this seemed like a nice way to transition programs. It was! Thank you Adriene. 💙

  98. Hey just wanted to leave a quick loving message. This vid is just what I needed, thank you so much for giving all your love and attention to strangers. I just love the way you stay strong in difficult times as well, I can imagine you're going through some stuff as well reading the pain of your face in split seconds when you let your guard down as well. I hope you are okay. Just be you, be your lovely, beautiful, bubbly you. Namaste from the Netherlands.

  99. Thank you, Adriene! So needed this morning!

  100. What a very grounding experience for me. Feels better than a nap, I'll tell ya. Thank you for the bouquet deliveries!

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