Sensing Safety Through Sound and Stillness

4 to 6 Breathwork Practice - Selfcare for Crazy Times

In this short Yoga Saved Me practice, Adrianne guides listeners through a simple 4 to 6 breathing exercise. The practice uses a 4 second inhale and a 6 second exhale through gently pursed lips, as if breathing through a straw. This is a quick reset for moments when you need to slow down, steady your breath, and return to the present moment. * Welcome * Brief breathwork explanation * Inhale for 4 seconds * Exhale for 6 seconds * Repeat for 3 rounds * Closing blessing * Inhale for 4 seconds * Exhale for 6 seconds * Repeat 3 times * Breath awareness * Simple self regulation * Slowing the exhale * Returning to steadiness * Short practice for real life moments You do not need a long practice to shift your state. Three rounds of breath can help you pause, reset, and feel more present. 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 Black Women in Europe Podcast, share this episode with someone who needs it, and join us as we keep choosing truth, rest, and healing. 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 [https://rootedfor.care/]. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠ [https://bit.ly/10DayTension] Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠⁠Promeed ⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK] ⁠⁠⁠Selefina⁠⁠⁠ [https://www.anrdoezrs.net/m2104shqnhp4656A6A9D946C79CE86] - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠Promeed ⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠Lardera Coffee [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK]

Meditation for Stability and Resilience in Uncertain Times

In this guided practice, Adrianne leads a 20 minute meditation for stability and resilience during uncertain times. The session begins with gentle breath awareness, then moves into grounding through the feet, a simple body scan, emotional acknowledgment, breathwork for inner strength, affirmations, future visualization, and a compassionate closing. This practice is supportive for moments of grief, job loss, transition, uncertainty, fear, frustration, or emotional overwhelm. * Welcome and settling in * Breath awareness with sighing exhales * Grounding through the feet * Gentle body scan * Naming emotions without judgment * Breathwork for inner strength * Reframing affirmations * Six month future visualization * Hand to heart self compassion practice * Closing reminder of capability and resilience * Stability during change * Emotional honesty * Self compassion * Inner strength * Grief and transition * Resilience in real time * Remembering that one role, title, or life event does not define you * I acknowledge this moment. * I allow myself to feel without judgment. * I am more than my job. * I am more than my title. * I am more than my role in my family. * New possibilities are unfolding for me. * I am capable, adaptable, and resilient. * I am enough just as I am. * I will navigate this transition with grace. * I trust that I am being led to something better. This practice invites you to pause, breathe, name what is present, and remember that you can meet uncertainty with steadiness. One breath. One pause. One moment of compassion. That can be enough to begin again. 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 [https://rootedfor.care/]. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠⁠ [https://bit.ly/10DayTension] Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠⁠⁠Promeed ⁠⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠ [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK] ⁠⁠⁠⁠Selefina⁠⁠⁠⁠ [https://www.anrdoezrs.net/m2104shqnhp4656A6A9D946C79CE86] - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠⁠Promeed ⁠⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠ [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK] ⁠⁠⁠⁠Selefina⁠⁠⁠⁠ [https://www.anrdoezrs.net/m2104shqnhp4656A6A9D946C79CE86] - Spices and more

Breathwork and Gentle Yoga for Steadiness, Support, and Rest - Yoga Saved Me Podcast

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 moment You 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 [https://rootedfor.care/]. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠ [https://bit.ly/10DayTension] Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠⁠Promeed ⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK] ⁠⁠⁠Selefina⁠⁠⁠ [https://www.anrdoezrs.net/m2104shqnhp4656A6A9D946C79CE86] - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠Promeed ⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK] ⁠⁠⁠Selefina⁠⁠⁠ [https://www.anrdoezrs.net/m2104shqnhp4656A6A9D946C79CE86] - Spices and more

Slow Strength and Mobility. Moving With Breath and Self Respect

Show notes A 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 rest Practice 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 close Guiding principles throughout • Move at your own pace • Stop before pain • Use support generously • Breathe before depth • Notice without judgment When 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 reset Try this after listening • Repeat one wrist or shoulder movement later today • Match one movement to one breath • Notice how support changes effort Reflection question Where did slowing down change how your body responded? ⁠⁠⁠⁠ [https://bit.ly/3DayTension]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 [https://rootedfor.care/]. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠ [https://bit.ly/10DayTension] Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠⁠Promeed ⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK] ⁠⁠⁠Selefina⁠⁠⁠ [https://www.anrdoezrs.net/m2104shqnhp4656A6A9D946C79CE86] - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠Promeed ⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK] ⁠⁠⁠Selefina⁠⁠⁠ [https://www.anrdoezrs.net/m2104shqnhp4656A6A9D946C79CE86] - Spices and more

Sensing Safety Through Sound and Stillness

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 stillness Practice 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 stillness Imagery used • A dark night sky • Black velvet darkness • Twinkling stars • Planets and constellations • A porch, park bench, or lawn • Quiet sounds carrying through the night When this practice helps • Before sleep • During nighttime anxiety • After overstimulation • When the mind needs something gentle to focus on Try this after listening • Step outside tonight and look at the sky • Notice one sound you usually miss • Take one slow breath while looking up Reflection question What 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 [https://rootedfor.care/]. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠ [https://bit.ly/10DayTension] Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠⁠Promeed ⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK] ⁠⁠⁠Selefina⁠⁠⁠ [https://www.anrdoezrs.net/m2104shqnhp4656A6A9D946C79CE86] - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.anrdoezrs.net/da74dlurlt8A9AEAEDHD8ADD9HHC9]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.awin1.com/awclick.php?gid=549944&mid=98311&awinaffid=2510965&linkid=4213448&clickref] ⁠⁠Promeed ⁠⁠⁠ [https://tidd.ly/4t8dOtz]- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ [https://www.tkqlhce.com/gj117iqzwqyDFEFJFJIMIDFLGILMLK] ⁠⁠⁠Selefina⁠⁠⁠ [https://www.anrdoezrs.net/m2104shqnhp4656A6A9D946C79CE86] - Spices and more