22. In Case of Emergency, Press Play: Yoga Nidra - Rest Beyond Sleep

When you’re ready to loosen your grip, press play. 

Tonight’s practice is an invitation to experience deep rest without needing to fall asleep.

Yoga Nidra—often called yogic sleep—guides you to relax your body while your mind remains gently aware. Through breath awareness, rotation of consciousness, visualization, and quiet reflection, you’ll be invited to loosen your grip on the thoughts that keep you awake and reconnect with a deeper sense of calm.

Whether you’re carrying stress, replaying conversations, worrying about tomorrow, or simply feeling exhausted, this practice offers your nervous system a chance to reset.

Find a comfortable place to lie down, get cozy, and simply listen. 

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You don’t have to have it figured out. You just have to be willing to share honestly.

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For th...

Transcript

SPEAKER_00 0:00

Hi, this is Adrian. Welcome to another episode of In Case of Emergency Press Play. Before you go to bed tonight, it would be the perfect time for you to practice today's meditation. It's a yoga nidra, it's often called yogic sleep. It's a guided meditation practice designed to bring your body into deep relaxation while your mind remains gently aware. Unlike other meditations, there is nothing to concentrate on and nothing that you need to do. You'll simply listen to the sound of my voice as you're guided through relaxation, body awareness, breath awareness, and visualization. Many people find that Yoga Nidra helps reduce stress, quiet your mental chatter, improve your sleep, and even create a sense of calm and restoration. There's no right or wrong way to experience this practice. You may feel deeply relaxed. You may even drift in and out of sleep, or you may remain fully awake the entire time. Whatever your experience is today is exactly the experience you're meant to have. This meditation is an invitation to loosen your attachment to your thoughts. Not because your thoughts are wrong or you need to stop thinking. That's pretty much impossible. But because sometimes your mind gets stuck replaying conversations, revisiting memories, or worrying about tomorrow, even trying to solve problems that it cannot be solved by bedtime. So thoughts are a natural pattern of being human. The challenge comes when we begin believing every thought deserves your attention. Tonight, we're going to practice something different. We're going to notice our thoughts without chasing them. Just observe them without becoming them. And create a little space between yourself and the stories that run through your mind. Nothing to force, nothing to figure out, just an opportunity to rest. When your thoughts won't let go. Press play. Welcome to your practice. Take a moment to settle into a comfortable position. Allow the ground beneath you to support the weight of your body. There is nowhere else to be right now. Nothing to fix. Nothing to figure out. Just this very moment. Just this breath. Slowly breathe in through your nose. And gently exhale through your mouth. Again. Breathe in slowly through your nose. And exhale gently through your mouth. Lie down in shavasana. Let your body sink into the floor. Get comfortable. Make any final adjustments if you wish at this point. Take your feet wider than your hips. Allow your feet to flop to the sides. Rest your palms a little way from your hips and allow your armpits to breathe. Make sure you are warm enough and take a position that would be comfortable for the entire duration of this practice. Relax your shoulders. Relax your arms. Relax your hips. Your back. Relax your knees. Relax your ankles. If you feel any tension or tight spots in any part of your body, take your awareness to that body part and consciously relax that body part. It is best that you remain still during the practice of Yoga Nidra. However, if you become uncomfortable, please feel free to make changes with very minimal movement. It is natural to flow in and out of conscious hearing during this practice. Understand that whatever your experience is today is the experience that's meant for you. There is no way to do this wrong. Know that you are in a brave environment and protected space. Stay awake by listening to the sound of my voice. If your mind starts wandering away, which is natural, just come back to the sound of my voice. Now say to yourself, I am practicing Yoga Nidra. I am awake. And I will remain awake until the end of the practice. The practice of Yoga Nidra begins now. Become aware of any sounds you hear in this moment. Nothing else but what you can hear without straining your ears. Start by focusing on the most distant sounds. And then move your attention from sound to sound without labeling its source. Now move your awareness to sounds within this room. To the sound of your breath. The sound of your breath flowing freely between your nostrils. Now visualize yourself within this room. Visualize the four walls of this room without opening your eyes. The ceiling, the floor, the walls. Visualize your position in the room, your body lying on the mat, the parts of your body touching the ground, your clothes, your hair, your face, your entire body lying on the ground. Become aware of your natural breath. Become aware of your natural and spontaneous breath that moves in and out of your body without any effort. The natural breath flows in through both nostrils. Notice the feeling of your breath as it comes in and out of your nose. Your sankulpa is a short, positive phrase spoken in present moment as if it's already happened. For example, I am relaxed and I am happy. Or I am free from worries. Repeat your sankulpa three times to yourself mentally, clearly, with faith and focus. You will move your awareness to different parts of your body as soon as you hear them named. We will begin this practice on your right side. Upper arm shoulder right side of your chest right waist right hip thigh knee right calf ankle the top of your right foot right big toe second toe third toe fourth toe fifth toe will move to the left side. Left hand thumb second finger third finger fourth finger fifth finger back of your left hand palm of your hand left wrist forearm elbow left upper arm shoulder left side of your chest, left side of your waist, hip thigh, left knee, calf, ankle, heel, sole of your left foot, top of your left foot, left big toe, second toe, third toe, fourth toe, fifth toe. Now we'll travel to the back of your body, the soles of both feet, both heels, back of your calves, back of both knees, the back of your thighs, lower back, middle back, upper back, your entire spine right shoulder blade, left shoulder blade, the back of your neck, the back of your head Now we travel from the top of your head forehead right temple left temple right ear left ear right eyebrow left eyebrow the space between your eyebrows right eye left eye right nostril left nostril right cheek left cheek upper lip lower lip your entire mouth chin jaw throat right collarbone left collarbone chest upper abdomen navel lower abdomen your whole torso your whole body your whole body You can show that you are awake by moving your right toe. Yes, you are awake, you are aware, and you are practicing Yoga Nidra. Now start to recollect an experience of anxiety, a feeling of losing control over yourself, or any situation where you felt worried, stressed, and a state of unknown fears taking over you. Allow yourself to feel that stress in your mind and body without concentrating on the source or situation that caused this experience. Feel your body becoming tense, rigid, and tight. Notice this feeling of tightness, tension around your body, and focus on these areas. Now, take a deep breath in and imagine those areas becoming slightly relaxed. With every inhalation, your body is becoming more and more relaxed. Imagine what this feels like. Your body is becoming soft and loose, gentle, calm and free. Allow this feeling of relaxation to grow inch by inch throughout your entire body. Inhale all the calmness into your system. And exhale all the tension and stress out. Breathe in all the relaxation. Breathe out all your worries and fears. With each body part, silently repeat positive affirmations related to your self-love and body. For example, my body is a vessel of love and strength. I am grateful for all that my body allows me to experience. I honor and appreciate my body just as it is. Now bring to mind three things about your body that you're grateful for. It could be its resilience, its ability to move, or anything that brings a sense of appreciation. You can acknowledge the gift of your senses. Reflect on how they enrich your experiences. Acknowledge and appreciate the gifts of your senses can deepen your awareness and gratitude for the experiences they bring. For your sight, your vision. Express gratitude for your eyesight, allowing you to perceive colors, shapes, and the beauty of the world around you. Reflect on the vibrant colors of nature, the faces of loved ones and the emotions they convey. The intricate detail of art and architecture. Say to yourself quietly. I am grateful for my eyes. They allow me to see the beauty in the world. Now take a moment to appreciate the sense of hearing that enables you to experience the world through sound. Be thankful for the soothing melodies of music, the laughter of friends and family. The calming sounds of nature, like bird song or rustling leaves. Thank your ears for allowing them to hear all the sounds around you. Now express gratitude for your ability to taste the various flavors and enjoy different culinary experiences. The sweet taste of fruits, the savoriness of a home cooked meal, the diversity of spices and seasonings. Say thank you to your taste buds for letting you savor delicious flavors. Now acknowledge your sense of smell, which connects you to memories and enriches your experiences. The aroma of fresh flowers. The earth smell after a good rain. Appreciate your sense of touch, which allows you to feel the textures and sensations of the world around you. The warmth of sunlight on your skin. The softness of a loved one's touch. A gentle breeze, or the sensation of a warm hug. Thank your body, your sense of touch. Take a moment to appreciate and embrace your entire body as a whole. Its resilience, its ability to adapt, and all the experiences it has allowed you to have. Remain in your peaceful place while you breathe in and out longer and deeper. Imagine that all of the pains. Tensions and worries are floating away from you. And right now, in this moment, you are calm, happy, and peaceful. It is now time to repeat your sankculpa. Repeat your sankulpa three times with focus, clarity, and determination. Come back to the feeling of your breath flowing in and out of your nose. Your body is relaxed and lying on the floor. Notice the different parts of your body lying on the floor and take your awareness into all the points that are touching the floor. The back of your heels, legs, back, head, arms, hands. Shift your attention to the sounds within this room. The sound of your breath, the sounds around your body, the sound of my voice. Now move your attention to the sounds outside the room. Sounds you can hear without strain. Draw your awareness back to the room inside and visualize your room. Imagine where you are and the other objects that are around you. Lie down quietly until you feel ready to move. Start by moving slowly, your hands or your feet. Take your time. There is no hurry. When you are sure that you are fully awake, bend your knees and roll over to your right side. Spend a few moments here, revisiting your practice, feeling secure, calm, and peaceful. Use your left hand to press yourself up from the floor, sit up into any comfortable position. Take a deep inhalation in and a full long breath out. Bring your palms to your heart center and rub your palms together till you feel the heat build. Rub your palms even more together, generating more heat. And then place your palms on any part of your body that may need comfort or healing. Bring your palms in front of your eyes. Open your eyes and look into your palms. Blink your eyes open. Thank you. The practice of Yoga Nidra is now complete. From my heart to yours, wherever you are right now, take a breath. Loosen your grip a little. Be bold. Listen and be impeccable with your words. Do meaningful work and leave things better than you found them. We didn't plan for this, but we're here. And for right now, that's enough.