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From the Archives: 1. In Case Of Emergency, Press Play: Bedtime · We Didn't Plan for This Podcast

• 0:01
  SPEAKER_00: Not mistake yogis.
• 0:03
  SPEAKER_00: This is Adrian from How Yoga Changed My Life, a podcast.
• 0:07
  SPEAKER_00: Tonight's practice is a simple bedtime meditation designed to help you transition from the busyness of your day into a place of rest.
• 0:17
  SPEAKER_00: If your mind has been racing or you're simply having trouble settling down, this practice is for you.
• 0:24
  SPEAKER_00: So let's get started.
• 0:29
  SPEAKER_00: Stand quietly beside your bed.
• 0:33
  SPEAKER_00: Allow your day to begin to soften around the edges.
• 0:42
  SPEAKER_00: Allow your thoughts to slow down.
• 0:47
  SPEAKER_00: There is nothing left you need to solve tonight.
• 0:53
  SPEAKER_00: Just breathe.
• 0:59
  SPEAKER_00: Feel the ground beneath your feet, steady, supportive, anchoring you here.
• 1:19
  SPEAKER_00: Draw your awareness slowly through your body, from your feet, your calves, your knees, and your thighs.
• 1:39
  SPEAKER_00: Move your attention upwards gradually without rushing.
• 1:47
  SPEAKER_00: Simply notice how each part of your body feels.
• 1:55
  SPEAKER_00: Once you reach the crown of your head, gently sit down on your bed.
• 2:02
  SPEAKER_00: Move slowly.
• 2:07
  SPEAKER_00: Notice how your body shifts and settles.
• 2:16
  SPEAKER_00: Now travel your attention downwards.
• 2:21
  SPEAKER_00: From the crown of your head all the way down through your fingers and your toes.
• 2:34
  SPEAKER_00: Soften and melt.
• 2:41
  SPEAKER_00: Allow any lingering energy from the day to dissolve.
• 2:51
  SPEAKER_00: Notice your body becomes softer and heavier.
• 2:58
  SPEAKER_00: Like a cloud sinking gently into stillness.
• 3:05
  SPEAKER_00: Your breath is calm.
• 3:08
  SPEAKER_00: Your body is quiet.
• 3:12
  SPEAKER_00: Your mind is gradually slowing down.
• 3:20
  SPEAKER_00: You are ready for rest.
• 3:46
  SPEAKER_00: From my heart to yours.
• 3:50
  SPEAKER_00: We didn't plan for this, but we're here.