Yoga Saved Me

In this calming practice, Adrianne guides listeners through breathwork, meditation, mindful movement, gratitude, and rest. The session begins with box breathing and a steady affirmation, then moves into a body scan, gentle spine movement, seated twists, side stretches, forward folds, light lunges, and a closing rest practice.The focus is simple: breathe, notice, move gently, and return to steadiness. Listeners are invited to explore:• Box breathing• The affirmation “I am steady”• Gentle collarbone and temple tapping• A guided body scan• Cat Cow, seated or on hands and knees• Thread the Needle twist• Child’s Pose• Seated twists• Side body stretches• Forward folds• Windshield wiper legs• Bound Angle Pose• Downward Dog• Low or high lunges• Guided rest• Gratitude practice• Closing affirmation “I am supported”• Steadiness in the body• Breath awareness• Support through rest• Gentle movement without pressure• Gratitude as a calming practice• Choice based movement• Returning to the present momentYou do not have to do everything perfectly.You can show up.You can breathe.You can notice what your body needs.You can return to steadiness one breath at a time.Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

Show notesA long form mindful movement practice focused on mobility, strength, and choice.Breath led. Option rich. Grounded in noticing rather than pushing.What you will experience• Seated warm up with arm sweeps and twists• Side stretches with attention to support• Tabletop spinal movement• Shoulder, wrist, and hand care• Downward dog and standing strength• Lunges and runner’s stretch on both sides• Hip opening with options• A transition toward the floor and restPractice highlights• Slow arm circles with breath• Seated twists and side bends• Cat and cow with pacing choice• Gentle spinal rotation from tabletop• Puppy pose for shoulders and upper back• Wrist and hand mobility for daily use• Downward dog with walking variations• Single leg balance and strength options• Low or high lunges• Hamstring stretches with blocks• Hip opening with windshield wipers• Knees to chest to closeGuiding principles throughout• Move at your own pace• Stop before pain• Use support generously• Breathe before depth• Notice without judgmentWhen this practice helps• When the body feels stiff or tight• After long sitting or screen time• When strength and care need balance• As a full body resetTry this after listening• Repeat one wrist or shoulder movement later today• Match one movement to one breath• Notice how support changes effortReflection questionWhere did slowing down change how your body responded?⁠⁠⁠⁠Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

A guided meditation that shifts attention from the room you are in to the quiet of a night sky.Grounded in sensory awareness and gentle imagination.What you will experience• Choice to sit or lie down• Simple breath awareness• Attention to sound, scent, touch, and temperature• A guided night sky visualization• A calm transition into stillnessPractice highlights• Lower the gaze or close the eyes• Notice sounds inside the room• Sense air temperature on the skin• Feel contact with what supports the body• Notice fabric against the body• Identify scents in the space• Expand awareness to sounds outside the room• Visualize stepping into a quiet night• Sit or lie beneath a dark sky filled with stars• Attend to subtle sounds in the stillnessImagery used• A dark night sky• Black velvet darkness• Twinkling stars• Planets and constellations• A porch, park bench, or lawn• Quiet sounds carrying through the nightWhen this practice helps• Before sleep• During nighttime anxiety• After overstimulation• When the mind needs something gentle to focus onTry this after listening• Step outside tonight and look at the sky• Notice one sound you usually miss• Take one slow breath while looking upReflection questionWhat changed when your attention moved from the room to the night sky?Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

A quiet gratitude and body awareness practice to support rest.Designed to close the day with ease and attention.What you will experience• Time to get comfortable and supported• A brief gratitude reflection• A slow body scan from feet to face• Simple breath counting to steady attention• A gentle transition toward restPractice highlights• Add blankets or eye covering as needed• Recall one small thing that helped you yesterday• Choose eyes open or closed• Scan the body from feet to forehead• No effort or fixing required• Count exhales from one to five• Return to one as needed• End by rolling onto your sideKey guidance used• Nothing to fix• Nothing to do• Awareness over effort• Breath as it isWhen this practice helps• Before sleep• After a long or demanding day• When the nervous system feels busy• As a closing practice after movementTry this after listening• Name one small support again tomorrow morning• Use the exhale count during nighttime waking• Let your body choose its most comfortable sideReflection questionWhat shifted when you focused on one small thing that helped you?Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠⁠Rooted for Care⁠⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more

A full body mindful movement practice.Built around choice, breath, and steady pacing.Accessible seated, kneeling, or standing.What you will experience• Progressive warm up for arms, shoulders, spine, hips, and legs• Breath led movement• Frequent pauses to notice sensation• Multiple options using a chair, blocks, or the mat• A gradual transition to standing balance and strengthPractice highlights• Arm circles and shoulder warm ups• Forward fold with side variations• Cat and cow for spinal mobility• Gentle posture booster for the upper back• Seated and kneeling twists• Lunge and hamstring stretches on both sides• Downward dog or chair supported version• Slow transitions through forward fold and chair• Standing balance in mountain pose• Squats and gentle twists to finishGuiding themes woven throughout• Hydration and self pacing• No forcing through pain• Respecting body boundaries• Options over perfection• Breath before depthWhen this practice fits• When the body feels stiff or restless• As a midday reset• Before longer standing or walking• To reconnect breath and movementTry this after listening• Choose one movement that felt supportive• Repeat it later today with three slow breaths• Notice how your shoulders and spine respondReflection questionWhere did choice change how your body experienced the movement?Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

A short intention setting practice to focus attention and guide action.Simple. Direct. Grounded in choice.What you will experience• A clear definition of intention• Examples of present tense statements• Space to choose what fits today• Repetition to reinforce commitmentPractice highlights• Learn what makes an intention effective• Use short, positive statements• Speak in the present tense• Treat the words as already true• Repeat the intention three times• Say it silently or out loudExamples shared• Cigarettes no longer serve me• Soft drinks are a thing of my past• I bring positivity to every situation• I have all the tools I need to succeed todayWhen to use this practice• At the start of the day• Before a difficult task• During habit change• When focus feels scatteredTry this after listening• Write one intention for tomorrow• Keep it short and specific• Read it once in the morning• Repeat it again before bedReflection questionWhat shifts when you speak your intention as if it is already true?Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

Episode SummaryIn this heartfelt episode, Adrianne shares a gentle reflection on love, loss, and intention. Speaking from her winter stay in Portugal — after intentional planning and in the midst of unexpected storms — she offers a grounding reminder: even when hearts feel broken, love remains accessible.This episode includes:A reflection on grief and missing loved onesA short self-directed loving-kindness meditationBreath awareness cuesAn affirmation and daily intention practiceA simple three-breath reset you can return to anytimeWhether you are grieving a parent, partner, sibling, child, friend — or simply feeling alone — this practice brings you back to what is steady and available within you.Based on transcript Missing someone deeplyChoosing intention during hard seasonsLove as an internal stateBreath awareness as regulationGentle self-affirmationBringing love into daily interactionsNotice your breath:At the nostrilsIn the throatIn the rise and fall of the chest or bellyObserve how memory shifts sensation.Does recalling love change your rhythm?Your temperature?Your weight in the body?Instead of beginning with others, this meditation turns inward first.Repeat silently:May I be loved.May I feel loved.May I remember love.May I give and receive love.Affirmation:I am love.Intention:I bring love into every situation.Inhale fully through the nose.Expand the chest like a balloon.Exhale with a soft sigh.Repeat three times.Inhale calm.Inhale love.Release what is heavy.When did you last feel deeply loved?What changed in your body when you remembered it?What would it look like to bring love into one difficult interaction today?"My wish for you is to be well."Website: https://rootedfor.careYouTube: https://www.youtube.com/@alwayshomeyoga2931TikTok: https://tiktok.com/@rootedforcareIf this episode supported you, share it with someone who may need a steady moment today.Be steady.Be present.Be love.Key Themes:Guided Practice Included1. Breath Awareness2. Loving-Kindness — Starting with Self3. Three Deep BreathsReflectionQuestionsClosingYour One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

A gentle breath and tapping practice to support self regulation.Designed to slow the stress response without forcing calm.What you will experience• Guided breathing through the nose and mouth• Gentle tapping to support body awareness• Clear affirmations that reinforce safety and choice• A quiet pause to notice internal shiftsPractice highlights• One hand on the chest, one on the stomach• Inhale through the nostrils• Exhale through the mouth with a soft sigh• Gentle tapping at the heart center• Tapping along the collarbones• Alternating taps at the sides of the hands• Soft tapping along the thighs• Ending in stillnessAffirmations used in the practice• This breath steadies me• I can slow myself down• My body responds to gentle signals• I do not need to force calm• I am allowed to be at ease• I can pause without losing control• I notice without judging• Sensations come and go• I am not my stress responseWhen this practice helps• During overwhelm• When the body feels keyed up• Before rest or sleep• After emotional activationTry this after listening• Choose one affirmation and repeat it once today• Use the breath with a soft exhale during a pause• Notice how your shoulders respond when you release effortReflection questionWhat did your body respond to most strongly: the breath, the tapping, or the words?Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

A short, steady practice to arrive in the body and settle attention.Designed for moments of stress, distraction, or transition.What you will experience• Simple orientation to the present moment• Gentle body awareness• A clear breath rhythm through the nose and mouth• Reassuring self statements to support steadinessPractice highlights• Choose eyes closed, open, or gaze lowered• Notice contact points with chair, mat, or floor• Name sounds, sensations, and objects in your space• Place one hand on the chest, one on the stomach• Inhale through the nose• Exhale through the mouth with a soft sighKey affirmations used• I am here• I am safe• I am enough in this momentWhen to use this practice• Before a meeting• After difficult news• At the start or end of the day• Anytime you need to come back to yourselfTry this after listening• Repeat the affirmations once more on your own• Take three slow nasal inhales• Let each exhale leave through the mouthReflection questionWhat changed in your body when you named that you are here and safe?Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

Find a quiet place. Breathe. Rinse & repeat as needed.#meditation #20minutesYour One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it.And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠⁠Rooted for Care⁠⁠⁠⁠.Release Tension When Stress Builds Up:⁠⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more

What this episode explores• A raw, personal story of stress, grief, and the moment everything changed• How grief after losing both parents affected Adrianne’s physical health• The blood pressure readings that became a wake-up call• How yoga and mindfulness became her lifeline• The role Veterans Yoga Project played in her healing• A mini Mindful Resilience class you can follow along with• Support for anyone grieving during the holidaysKey moments• The breaking pointAdrianne shares blood pressure readings from the months after her father passed in 2021. Numbers in the red zone. A doctor who wouldn’t let her leave until they stabilized. The shock of realizing stress and grief were affecting her body more than she knew.• What grief looked like day to dayHair loss. Weight changes. Sleeplessness. A rash across her arm. Crying every day and trying to function while falling apart inside and missing her parents deeply, especially around holiday seasons.• The turning pointFinding Veterans Yoga Project — free, trauma-informed classes for the military community, caregivers, and first responders. Logging in with the camera off. Crying through classes. Returning anyway. Learning breath work, meditation, mindful movement, gratitude, and rest.• Becoming a teacherStarting yoga teacher training with no plans to teach — just a need to heal. Earning a 200-hour certificate, then trauma-informed training, then Veterans Yoga Project certification. VYP offering her first teaching role in 2023.• Why she teaches todayNot to perform yoga. Not to be “perfect.” But to offer community, support, and tools for navigating grief, stress, and uncertainty — the same tools that helped save her life.Mini Mindful Resilience Class (follow along)Breath work• Inhale through the nose• Exhale through the mouth• Or breathe through parted lips if congested• Notice coolness in, warmth outMeditation• Visualize light snow falling• Imagine watching it as a child• Notice the softness, the stillness, the quietMindful movement• Gentle neck rotations• Shoulder rolls• Slow head tilts with steady breathGratitude• Name one small thing you appreciate• If nothing comes, set the intention to notice gratitude todayRest• Take five minutes if that’s all you can find• Let your breath settle• Let your body softenHoliday Grief Reflection• Grief can hit harder during the holidays• Empty chairs and missed traditions stir deep emotions• It’s okay to cry — tears reflect love, not weakness• You can show up for others only when you first show up for yourselfResources mentionedVeterans Yoga Project• Free daily online classes• Yoga, meditation, breath work, and Yoga Nidra• For veterans, active duty, reservists, first responders, caregivers, and their families• veteransyogaproject.orgClosing messageGrief changes you. Mindfulness and movement help you keep going.If this season feels heavy, you’re not alone.Take a breath.Take your time.Take what you need from this practice.Release Tension When Stress Builds Up⁠⁠⁠Free 3-Day Course⁠⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab

Take a 20-minute break to unwind.Release Tension When Stress Builds Up⁠⁠Free 3-Day Course⁠⁠⁠⁠10-Day Course⁠⁠Mindfulness partners:⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab

Feeling drained on Thanksgiving? Dreading the holidays? This 20-minute meditation is for you.Release Tension When Stress Builds Up⁠Free 3-Day Course⁠⁠10-Day Course⁠Mindfulness partners:⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠

Use these affirmations to find moments of calm regardless of the chaos on the news.Release Tension When Stress Builds UpFree 3-Day Course10-Day CourseMindfulness partners:⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab

Carine in Belgium studied Sankrit in University. Listen to this episode to learn more about this amazing woman.Release Tension When Stress Builds Up:Free 3 Day Course10 Day CourseMindfulness partners:⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab

Use one deep breath between each line.Two ways to Release Tension When Stress Builds Up:3 Day Tension Release10 Day Tension ReleaseMindfulness partners:⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠Yoga Design Lab

Let's learn and practice the 3 Part Breath, also known as The Grand Yoga Breath. This technique serves as a cornerstone for all pranayama practices and is a great way for anyone to improve their breathing habits. Besides enhancing the functioning of all body systems, it also helps in calming the mind.Two ways to Release Tension When Stress Builds Up:Free 3 Day Course10 Day CourseMindfulness partners:⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠Yoga Design Lab

Find a quiet place, sit down, exhale, and follow my voice.Two ways to Release Tension When Stress Builds Up:Free 3 Day Course10 Day CourseMindfulness partners:⁠⁠Adagio Teas⁠⁠⁠⁠Yoga Design Lab

Here’s a precise, practice-based flow when sadness feels heavy.Breathwork Exercise: Exhale ReleaseSit upright, feet grounded.Place one hand on your chest, one hand on your belly.Inhale gently through your nose for a slow count of 4.Hold the breath softly for 2.Exhale through pursed lips for a slow count of 6–7, imagining the heaviness leaving your body.Repeat 6–8 rounds.After the last round, pause in stillness and notice any shift.Affirmations for Sadness - Speak slowly, with breath:“I allow myself to feel sadness without judgment.”“My feelings are valid, and they will pass.”“I am gentle with myself in this moment.”“I can hold sadness and still be steady.”“Each breath brings me a little more calm.”Journaling PromptsWhat is the story my sadness is telling me right now?Where do I feel this sadness in my body? What does it need?If my sadness could speak, what would it ask for?Who or what helps me remember I’m not alone?What is one small act of care I can give myself today?Two ways to Release Tension When Stress Builds Up:⁠Free 3 Day Course⁠⁠10 Day Course⁠Mindfulness partners:⁠⁠Adagio Teas⁠⁠⁠⁠Yoga Design Lab

Meet Chaja van Boesschoten of Design IN Yoga.Currently in Tanzania with her family, she offers classes online. In sum, Chaja teaches Hatha/ Kundalini Yoga with a deep focus on pranayama and energetic exploration.She has experienced living cross-culturally, having lived in the Netherlands, France, Italy, and Tanzania.She has a strong interest in women's health.Connect with Chaja:Instagram: ⁠@designinyoga_⁠Website: ⁠https://designin-yoga.kit.com/28c11e33d1/⁠Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab

Today’s practiceGrounding breath (choose your exhale).One-minute gratitude check-in.Three affirmations.Gentle tapping on the collarbones.Close with one steady breath.AffirmationsI’m grateful for my mind, my body, and my soul.Gratitude is the foundation of my day.I am enough exactly as I am.Who this servesMilitary, veterans, reservists, first responders, caregivers, and families.Free daily online classes via Veterans Yoga Project.I guide a 20-minute meditation every Wednesday 6:30 AM ET.Breathwork & Gentle Yoga Saturdays 9:00 AM ET.ResourcesFree 5-Day Calm Reset: bit.ly/5daycalmPodcast: Yoga Saved Me (video on Spotify; audio on other platforms)Books: Wellness on the Weekly series; Mindful & Mobilized.Work with me (45+)1:1 support to build your steady, repeatable practice.Your reflectionName one specific thing you’re grateful for right now. Say it out loud.Reclaim Calm - 5 Day Calm Reset Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab

Sixty minutes is all you need, and you deserve that and even more. Breathe, move, be grateful, and rest with this Yoga practice.Reclaim calm with the free 5-Day Calm Reset.Mindfulness partners:Adagio TeasYoga Design Lab#reclaimcalm

Use this meditation to recharge your energy in calmness.Reclaim your calm with the free 5-Day Calm Reset.Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#reclaimcalm

You know Stefanie Heider as a guest on a Talk Tuesday episode and for her Water Yoga offering for us. She's fantastic, and of course, I said YES when she asked me to participate in her You Can Become Summit.It's free and runs from August 4 to 7. Register here:https://stefanieheiderycb.de/summitReclaim your calm with the free 5-Day Calm Reset: https://bit.ly/5DayResetMindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#reclaimcalm #freesummit

How are you feeling? It probably changes from news cycle to news cycle. But we can reclaim calm with mindfulness tools.Enjoy these mindfulness practices today.Reclaim calm with the free 5-Day Calm Reset online course. Join the waitlist today. https://bit.ly/5DayCalmMindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#reclaimcalm #mindfulnesstools

In this energizing episode from an upcoming Talk Tuesday episode on 2 September 2025, we’re joined by Chaja van Boesschoten for a guided Breath of Fire practice. Chaja shares the benefits of this dynamic breath technique, often used in Kundalini Yoga to build internal heat, increase focus, and release stagnant energy.Whether you’re new to Breath of Fire or returning to the practice, this episode offers a safe, accessible introduction with clear instructions and modifications.What You’ll Experience:A short explanation of Breath of FireA guided practice with ChajaTips for staying grounded during energizing pranayamaDiscussion of how breath can support clarity, vitality, and emotional resilienceAbout Our Guest:Chaja van Boesschoten is a trauma-informed Yoga teacher, breathwork facilitator, and somatic guide. She supports people in reconnecting with the wisdom of their bodies and breath.Mentioned in This Episode:Contraindications and who should avoid this practiceHow to adapt Breath of Fire for a gentle experienceChaja’s upcoming offerings: [Insert Link if available]Connect with Chaja:Instagram: @designinyoga_Website: https://designin-yoga.kit.com/28c11e33d1/🎧 Listen now and explore the power of your breath.Subscribe, rate, and leave a review if this episode supports your journey.Reclaim Your CalmFree 5 Day Calm Reset - in about 5 minutes a day.Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab

This 20-minute guided meditation is a path to calm.Read the closed caption text here.Reclaim your calm with the free 5-Day Calm Reset.Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#guided meditation #reclaimcalm

I love Yin Yoga for the way it provides an opportunity for calm and rest.Practice in bed if you want.Reclaim calm with the free 5-Day Calm Reset.Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#yinyoga

Carve out 30 minutes for yourself with this Slow Stretch Yoga practice.Reclaim your calm with the free 5-Day Calm Reset.Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#slowstretch #reclaimcalm

Reclaim your attention.I know the headlines are overwhelming.Reclaim your calm with the 5-Day Calm Reset: https://bit.ly/5DayCalmMindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#reclaimcalm #boycottheadlines

In this heartfelt episode, Adrianne welcomes Yoga teacher and multi-passionate woman Zaz Grumbar, who shares how Yoga helped her reconnect with her body, breath, and self during some of life’s most difficult transitions.Zaz speaks honestly about overcoming an eating disorder through ahimsa, managing menopause and anxiety with breathwork, healing chronic pain with Forrest Yoga, and finding herself again after feeling lost in parenting and career shifts.Her story is a reminder that Yoga doesn’t ask us to be perfect—it invites us to come home.The power of ahimsa in healing body imageBreathwork for anxiety, menopause, and emotional regulationForrest Yoga and physical healing after failed medical interventionsNavigating identity shifts as a parent and career changerHow Yoga keeps you connected through life’s chaos“Ahimsa gave me a way to relate to my body with kindness, not control.”“Pranayama didn’t just calm me—it reminded me I was still here.”“Yoga helped me return to myself when I felt like I had disappeared into my roles.”A slow breath in, a longer breath out.A pause.And a reminder: You are allowed to come back to yourself.When was the last time I felt fully connected to myself?What helped me feel that way?Website: https://yogawithzaz.comInstagram: @yogawithzazReclaim calm with the free 5 Day Calm Reset.Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab

Here is a grounding meditation and set of affirmations for people feeling anxious, heartbroken, or powerless after hearing that the U.S. bombed Iran.Reclaim your calm with The 5-Day Calm Reset. Free, online, and takes about 5 minutes a day: https://bit.ly/5DayCalmMindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab

Today’s practice is for anyone grieving on Father’s Day.For children missing their fathers.For fathers missing their children.For all who carry invisible loss.May you feel seen, held, and gently supported in this space.Take the free 5 Day Calm Reset online course for women 45+. Takes about 5 minutes a day. https://bit.ly/5DayCalmResetMindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab

“I carry their memory with love.”“I honor their life by how I live mine.”“I am allowed to remember and feel.”Ladies 45+ are invited to reclaim their calm with The 5-Day Calm Reset free online course. https://bit.ly/5DayCalmMindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab

Feeling angry? Harboring rage?You're not alone, and those are natural emotions.The key is managing them.Start with this meditation.Women 45+ are invited to a free 5 Day Calm Reset online course. https://bit.ly/5DayCalmMindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#restorecalm #mindfulnessactivist

Take care of your mental health. Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab

Saturday morning affirmation and breathing exercise. Reclaim calm wih the free 5 Day Calm Reset.Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#mindfulnessactivist #managestress #managegrief

My first Mother's Day I didn't want to celebrate.This is for us with broken 💔 hearts.Mindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#mothersday

What can we do? It's time to say goodbye to April. Embrace May with this meditation.https://linktr.ee/rootedforcareMindfulness partners:⁠Adagio Teas⁠⁠Yoga Design Lab#goodbyapril #hellomay #meditation

What the world needs now is love, sweet love.Start with this Loving Kindness Meditation.Find us where you are: https://linktr.ee/alwayshomeyoga

Talk to yourself as you would your best friend, child, or someone else you love.I hope these five affirmations make you feel all better!Find me where you are: linktr.ee/alwayshomeyoga

I am a survivor and this episode is for us (see the end for help). My Sorority has this message:***********************************April is Sexual Assault Awareness Month — a time to speak out, support survivors, and work toward a world free of sexual violence. 1 in 3 women globally have experienced physical or sexual violence in their lifetime, most often by an intimate partner.1 in 13 boys worldwide are estimated to experience sexual abuse before age 18.In the U.S., someone is sexually assaulted every 68 seconds.Only 25 out of every 1,000 perpetrators in the U.S. will face prison time.These numbers are more than statistics — they are real people, real stories, and real pain. But with awareness, education, and action, we can help prevent violence and support healing.Let’s create space for survivors. Let’s challenge harmful culture. Let’s stand for change.Sigma Gamma Rho Sorority, Inc.***************************************************I discovered Yoga in 1996. You'll hear why in this episode. I curated a 12-week Yoga to Release the Shame & Anger of Sexual Assault for us. If you're interested in working privately, 1 on 1, from the comfort of your home (I'll be in mine), find out more here:Yoga 1:1 for women who survived sexual trauma - Always Home YogaFind me where you are. Linktree

Meet Jeanette Rodriguez - a wonderful soul:"As a guide, I empower seekers with the tools to transcend the shackles of stress, anxiety, and self-doubt. Together, we traverse the path toward a fuller existence, revealing the power of living embodied, with a deep sense of agency, and resilience."She offered us a meditation at the end of our conversation (a therapy session for me, lol). Find out more about Jeanette here: Coaching and Holistic Healing | Ethereal Lotus HSAFind me where you are! https://linktr.ee/alwayshomeyoga

Take a few minutes to step away from worry and reduce stress.Find me where you are: linktr.ee/alwayshomeyoga#managestress #manageworry

Michelle introduces Yoga to women in the prenatal and postnatal phases of their lives. List and learn more here:https://linktr.ee/empowerherholisticwellness

Manage feelings of despair with these 3 affirmations.Join our email list to receive free mindfulness resources:https://bit.ly/AHYgiftsFind us where you are on Linktr.ee:https://linktr.ee/alwayshomeyoga

You are probably more resilient than you realize. Use these affirmations to top yourself up.Get more resources here: ⁠htps://bit.ly/AHYgifts⁠Find us where you are: ⁠https://linktr.ee/alwayshomeyoga⁠#anxiety #fear #managestress #stressmanagement #reslient #reslience

I know, it's a lot. Breathe.This short meditation will help calm you down.Get more resources here: htps://bit.ly/AHYgiftsFind us where you are: https://linktr.ee/alwayshomeyoga#anxiety #fear #managestress #stressmanagement

This 45-minute Yin Yoga practice leaves you time for a salad for lunch. Find more resources on Linktr.ee. Pick up a copy of Wellness on the Weekly: 52 Fun Prompts for Mindfulness, Movement, and a Whole Lot Less Stress!

"My journey to becoming a therapeutic yoga teacher and career coach has unfolded through many impactful and diverse experiences, each shaping my approach to wellness and professional development". - Dani FrankPlease find out more about Dani on herwebsite.Find me where you are onLinktr.ee#yogaforgrief #yoganidra