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.

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

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