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.

Release Tension When Stress Builds Up:

⁠⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠

⁠⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head

⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠

⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head

⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠

⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more

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.

Release Tension When Stress Builds Up:

⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠

⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head

⁠⁠⁠Lardera Coffee⁠⁠⁠

⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head

⁠⁠⁠Lardera Coffee⁠⁠⁠

⁠⁠⁠Selefina⁠⁠⁠ - 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 rest

Practice 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 side

Key guidance used

• Nothing to fix
• Nothing to do
• Awareness over effort
• Breath as it is

When this practice helps

• Before sleep
• After a long or demanding day
• When the nervous system feels busy
• As a closing practice after movement

Try this after listening

• Name one small support again tomorrow morning
• Use the exhale count during nighttime waking
• Let your body choose its most comfortable side

Reflection question

What 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 Course⁠⁠⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠

⁠⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head

⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠

⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head

⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠

⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - 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 commitment

Practice 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 loud

Examples 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 today

When to use this practice

• At the start of the day
• Before a difficult task
• During habit change
• When focus feels scattered

Try this after listening

• Write one intention for tomorrow
• Keep it short and specific
• Read it once in the morning
• Repeat it again before bed

Reflection question

What 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 Course⁠⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠

⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head

⁠⁠⁠Lardera Coffee⁠⁠⁠

⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head

⁠⁠⁠Lardera Coffee⁠⁠⁠

⁠⁠⁠Selefina⁠⁠⁠ - Spices and more