Yoga Nidra With Rumi: Sleep Meditation, Insomnia Healing

Namaste,

My name is Sean,

And welcome to our Yoga Nidra practice.

This session is designed to reset your nervous system,

A soothing,

Restorative journey for your brain and entire peripheral nervous system,

Much like a full body massage combined with the energetic balancing of acupuncture.

Through this practice,

You will be guided into a profound state of relaxation,

Allowing your body and mind to soften,

Unwind,

And restore.

Take a moment to settle in,

Creating your perfect Yoga Nidra resting space.

Ensure you have everything you need to feel completely supported and at ease,

Perhaps a pillow beneath your head or knees,

A blanket wrapped around you for warmth,

Or an eye covering to block out any remaining light.

Let yourself take any small adjustments,

Moving in tension,

Until your body feels fully at rest,

Completely supported by the surface beneath you.

Now take two gentle sips of air in through your nose.

Exhale slowly through an open mouth,

Allowing your jaw to soften and your entire body to release.

Once more,

Inhale twice through the nose and let go with a deep,

Effortless sigh.

One last time,

Two sips in and exhale,

Feeling your body grow heavier,

Surrendering into the support beneath you.

Relaxing,

Your nervous system begins to unwind,

Untangle like a tightly wound thread,

Unraveling into spaciousness.

Allow yourself to fully arrive here,

In this sacred moment of rest.

As your body settles,

Feel your breath return to its natural rhythm,

Like gentle waves rolling in and out.

Relax the muscles of your face,

Your jaw,

Your tongue,

Softening the tiny muscles behind your eyes,

The micro-muscles around your forehead and scalp.

Let go of any lingering tension.

Imagine the two hemispheres of your brain,

Like tired muscles,

Slowly unclenching,

Opening into ease,

Spaciousness,

Stillness.

And,

Could you allow this relaxation to flow downward?

Feel it cascading through the entire body,

Melting through your shoulders,

Down your arms,

Into your hands,

Softening your abdomen,

Your pelvis,

Your legs,

All the way to the of your feet,

The very tips of your toes.

Wrapped in warmth,

Cocooned in stillness,

You are momentarily untethered from the outside world,

Free to simply be here,

Resting in this sanctuary within,

Allowing the mind to dissolve into spacious awareness.

As if thoughts could be gently embraced by the heart,

Letting go of thinking,

Planning,

Feeling,

Doing,

Opening instead to the experience of listening,

Sensing,

Being,

Fully present,

Completely at peace,

Feeling the gentle ebb and flow of your breath as it carries you deeper into stillness,

Held,

Supported,

Nourished by this moment of profound rest.

Nothing to do,

Nowhere to be,

Simply here.

As you continue to relax,

Surrendering into this deep state of being,

Know that you are safe,

That you are enough,

That you are whole.

Rest here for as long as you need,

Embracing this sanctuary of stillness within.

Now,

It's time to set your sankalpa,

Your intention.

If you do not have a specific intention at this moment,

You may silently affirm,

I surrender completely,

Allowing my body and mind to rejuvenate in perfect harmony.

Whisper this intention three times in your mind,

Letting each repetition deepen its presence within you.

Let this resolve remain present throughout your practice.

Feel its resonance extending into each moment,

Like a gentle wave washing over your awareness.

Now,

A journey of awareness through the body begins.

Direct your attention to the tip of your tongue,

The surface of the tongue,

The roof of the mouth.

Direct your attention to the entire mouth,

The teeth and gums,

The inside of the right cheek,

The inside of the left cheek,

The space between the upper and lower lips,

The air moving in and out of the nostrils,

The tip of the nose,

The bridge of the nose.

Feeling both eyebrows,

The temples,

Direct your attention to both eyes together,

Growing heavier,

Gently relaxing back into their sockets.

The sensation of relaxation deepens as the eyelids soften and the muscles surrounding the eyes release completely.

Direct your attention to the center of your forehead,

The entire forehead,

Allowing awareness to seep into the scalp and hair,

The entire scalp and hair.

A sensation of warmth or tingling may emerge,

Spreading down from the crown of the head,

Like a gentle wave of relaxation.

Focus attention on the entire right hemisphere of the brain,

The entire left hemisphere of the brain.

Both hemispheres together,

Simultaneously,

Uniting in a sense of spacious awareness.

The brainstem,

The root of the tongue,

The entire jaw,

The center of the throat,

The base of the throat,

Expanding with each effortless breath.

Bring attention to the heart center,

The right side of the chest,

The right shoulder,

The upper arm,

The elbow,

The forearm,

The wrist,

The palm of the hand,

The back of the hand,

The thumb,

The first finger,

The second finger,

The third finger,

The small finger.

Returning back to the palm,

The wrist,

The forearm,

Upper arm,

Shoulder,

Shoulder blade,

Ribcage,

Waist,

The whole thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

The big toe,

The second toe,

The third toe,

The fourth toe,

The little toe,

The entire foot,

The whole leg,

The whole right side of the body together.

The whole right side of the body and the left hemisphere of the brain sensing them together,

Urging breath,

Awareness and relaxation.

The whole right side and left hemisphere,

Bringing attention back to the center of the chest,

Feeling steady rhythm of your heartbeat as it echoes through your being.

The left side of the chest,

The left shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Palm of the hand,

Back of the hand,

First finger,

Second finger,

Third finger,

Small finger,

Back to the palm,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder blade,

Ribcage,

Waist,

The whole thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole,

Top of the foot,

The big toe,

Second toe,

Third toe,

The whole right side of the body.

The whole right side of the body.

The whole left leg,

The entire left side of the body.

The whole left side of the body and right hemisphere of the brain.

The whole left side of the body and right hemisphere of the brain.

Both simultaneously embracing the entire left side of the body and right hemisphere of the brain,

A sensation of unity,

Balance and effortless awareness emerges.

Now,

Welcoming both hemispheres of the brain,

The right and left sides of the body together,

Sensing the wholeness of your being merging into stillness and peace.

The entire body,

The whole body effortlessly at rest,

Embraced in a state of deep relaxation.

Feeling the breath,

The body breathing itself,

Steady,

Natural,

Soothing,

Guiding you deeper into serenity.

In your nostrils,

You may sense warmth as you exhale,

A coolness as you inhale,

Becoming aware of the breath,

Feeling the gentle rhythm of your breathing,

Noticing the ocean of air surrounding you.

Waves rolling in,

Waves rolling out,

Sinking deeper into relaxation.

Allowing your body to soften,

To settle,

To surrender into the stillness.

As you observe this effortless natural breath,

Feel yourself becoming more and more present.

Begin to count down from 18 as you inhale,

Softly whispering the number 18.

As you exhale,

18.

On the next inhale,

17.

Exhale,

17.

Continue at your own gentle rhythm with each breath,

Feeling the passage of air moving through you like a gentle,

Wide,

Cleansing,

Soothing,

Calming.

Whenever you are ready,

You can release the count,

Returning to the natural flow of your breath.

The next time you inhale,

Imagine your body becoming light,

Weightless,

Floating effortlessly,

Drifting upward,

Light and expansive.

Floating on the breath like a feather lifted by the wind.

The next time you exhale,

Sense your body becoming heavy,

Sinking into the earth,

Grounded.

Feeling the weight of your body supported,

Embraced by the earth beneath you.

The fullness of your body resting even more deeply.

With each exhale,

Surrendering further into comfort and ease.

On the inhale,

Once again embracing weightlessness.

With each breath,

Floating,

Spacious,

Free,

As though held by an invisible force of calm and clarity.

As you hover in this tranquil space,

Bring your awareness to the center of your forehead.

Allow a rotation of images to gently arise.

The feeling of bare feet against the earth.

The scent of flowers drifting in the air.

Their fragrance infusing each inhale with serenity.

Golden sunlight filtering through the trees,

Casting dappled light upon your skin.

The soothing song of birds in the distance,

A melody of nature's harmony.

A vast horizon lined with mountains,

Their peaks whispering stories of timelessness.

The glow of the setting sun painting the sky in hues of amber and violet.

The shimmer of ocean waves beneath moonlight.

The rhythm mirroring your breath.

The warmth of flickering flames in a fire,

Their glow offering quiet comfort.

A silent owl gliding through the night sky,

Wise and knowing.

The Milky Way stretching infinitely across space,

An expanse of wonder and mystery.

A deep sense of connection with all that is.

A boundless awareness,

Infinite and whole.

An embrace of all existence.

Resting in this profound interconnection with all things.

Feeling the pulse of life within and around you.

Allow yourself to welcome your sankalpa,

Your intention,

Feeling it resonate within or softly stating it in your mind.

Imagining yourself floating amidst the constellations,

Bathed in celestial light.

The outline of your body traced by twinkling stars,

Forming the constellation of you.

Begin to sense physical form of your body,

The edges,

The volume,

The presence.

Feeling the volume of your being resting in your sacred cocoon.

Your sanctuary of stillness.

Noticing the breath moving through you effortlessly,

The gentle rhythm of life itself.

Taking a deep breath in and releasing fully.

Then two small sips of air through the nose and exhale completely.

Repeating once more,

Breathing in deeply and releasing.

One last time.

Softening into stillness.

Expanding into the moment.

Allowing yourself to absorb the benefits of this practice.

The deep nourishment of presence.

Good evening,

Dear dreamer.

Tonight,

We reflect on the words of Rumi.

The universe is not outside of you.

Look inside yourself.

Everything that you want,

You already are.

The universe is not outside of you.

Look inside yourself.

Everything that you want,

You already are.

The universe is not outside of you.

Look inside yourself.

Everything that you want,

You already are.

Let this thought be our guiding star as we navigate the passage to restful sleep.

Let's begin our journey towards tranquility.

A peaceful sleep by releasing the day inch by inch,

Moment by moment.

Take a slow,

Deep breath.

Filling your lungs fully.

Holding it for a moment and then gently releasing it.

Feel the tension in your body starting to dissipate.

Like waves receding back into a calm,

Serene sea.

Again,

Take another deep breath.

Hold and exhale slowly.

With each exhale,

Let go of any worries,

Any stresses that you might be holding on to.

Visualize them drifting away like clouds in the sky,

Leaving only the vast openness behind.

Now imagine a soft,

Warm,

Comforting blanket of relaxation gradually enveloping you.

Starting from your feet,

Rising up through your legs,

Covering your torso,

And extending to your arms,

Hands,

Neck,

And finally,

Your head.

Every part of you is gently touched by this calming energy,

Like a mother's soothing lullaby.

Now that your body is relaxed,

Your mind finds itself in a quiet garden,

The garden of the night.

This is your sanctuary,

A haven of tranquility,

Where the day's chatter fades away.

You are here,

Safe,

Serene,

Cradled in the arms of the night.

In a few moments,

I will share with you a profound and enlightening quote by Rumi.

Let the rhythm of these words create gentle waves in the stillness of the pond of your mind.

Feel them ripple outward,

Touching every corner of your being with a tender whisper of peace.

Let these words accompany your journey through the night,

Where the moon and the stars are your guiding lights.

Here,

You'll find your heart's tranquility,

Your mind's stillness,

And your soul's serenity.

Let's embark on this journey together and let the soothing verses lull you into a gentle,

Peaceful sleep.

Let's delve deeper into the serene wisdom of Rumi's words as we prepare for a restful night.

In the gentle embrace of the evening,

Allow yourself to unwind and settle into a space of tranquility and reflection.

Tonight,

We turn our focus to the profound words of Rumi,

A guiding light on our journey to restful sleep.

The universe is not outside of you.

Look inside yourself.

Everything that you want,

You already are.

These words,

Steeped in profound wisdom,

Invite us to embark on an introspective voyage to discover the vast universe that resides within each of us.

As you lie comfortably,

Take a deep breath and let it flow through like a soothing stream With each breath,

Feel the day's weight lifting,

Making space for calmness and inner exploration.

Rumi's message gently nudges us to shift our gaze from the external world to the rich,

Uncharted territories of our inner selves.

The universe he speaks of is not the one we gaze upon in the starry sky,

But a universe that is much closer,

Much more intimate.

The universe that exists within you.

Allow these thoughts to resonate within you.

The universe is not outside of you.

Often,

We seek answers,

Happiness,

And fulfillment in the external world.

We look to other people,

Material possessions,

And societal validations to fill a void within us.

But Rumi's words remind us that the answers we seek,

The joy we yearn for,

And the peace we desire are not found in the outer world,

But within the depths of our being.

Every star,

Every galaxy,

Every cosmic mystery is mirrored in the microcosm of our own existence.

Now,

Look inside yourself.

Envision this act not as a mere glance,

But as a deep,

Penetrating gaze into the core of your being.

What do you see in this inner universe?

Perhaps a tapestry of dreams,

A wellspring of creativity,

Or an ocean of emotions.

Maybe you'll find latent talents waiting to be nurtured.

Or wisdom gleaned from life's experiences.

Within you lies a realm of endless possibilities.

A sacred space where your true essence resides,

Unbounded and free.

In this inner exploration,

Understand that everything that you want,

You already are.

This profound realization can be both liberating and empowering.

Our pursuit of happiness and fulfillment often leads us on an outward chase.

But what if we already possess all that we seek?

Imagine the joy,

Love,

And peace you pursue as already existing within you,

Waiting to be acknowledged and embraced.

You are a living embodiment of the universe's magnificence,

A microcosm of its infinite potential.

Contemplate how this perspective alters your view of yourself and your place in the world.

When you recognize that you are a universe in miniature,

A vast expanse of potential and beauty,

How does that change the way you approach life?

Interact with others and perceive challenges.

Each thought,

Each thought,

Each decision,

Each action takes on new significance when you see them as expressions of the cosmic dance within you.

As you breathe in,

Let this realization fill you,

Infusing each cell,

Each fiber of your being with a sense of purpose and wholeness.

With every exhale,

Release any lingering doubts or fears that obscure this inner truth.

Feel the liberation that comes from understanding your true nature,

From aligning with the universe within.

In this state of deep relaxation and heightened awareness,

Visualize the boundless universe inside you.

See it as a constellation of your hopes,

Dreams,

And passions.

Each star in this internal cosmos represents a part of your unique essence,

Shining brightly,

Guiding you on your life's path.

Reflect on the times when you have felt most alive,

Most authentically yourself.

These moments are when you are in harmony with your inner universe,

When your actions,

Thoughts,

And feelings are in sync with your true nature.

These are the moments when you feel a river of joy flowing within you as Rumi describes.

They are the times when you are not just existing,

But truly living.

Envision your life as a journey through this internal cosmos.

Each day is an opportunity to explore new facets of your being,

To delve into unexplored territories of your soul,

To discover hidden treasures that lie waiting.

With this mindset,

Life becomes an adventure,

A continual process of self-discovery and self-expression.

As you continue to relax,

Let your heart be filled with gratitude for this journey.

Gratitude for the universe that resides within you,

For the infinite potential you hold,

And for the beauty of your existence.

This gratitude is a powerful force,

A light that illuminates your path,

Guiding you gently into the realm of dreams.

Now,

As you drift closer to sleep,

Carry with you the essence of Rumi's words.

Let them be a compass that guides you in your slumber,

Leading you through dreams that reflect the vastness of your inner universe.

Let them remind you that you are not just a part of the universe,

You are a universe unto yourself,

Magnificent and complete.

Rest now,

Dear traveler of dreams.

In the peaceful embrace of the night,

Sleep deeply,

Knowing that within you lies everything you need,

Everything you aspire to be.

The universe is not a distant expanse,

But an intimate reality within you.

And in recognizing this,

You unlock the fullness of your potential.

Good night,

And may your dreams be as boundless and as beautiful as the universe within you.

Rest now.

As the final notes of this love song to your soul gently fade,

Allow yourself to sink even deeper into the embrace of this serene and sacred night.

Your body is a landscape of tranquility,

And your mind a clear and starlit sky.

Each breath you take is a soft whispered lullaby from the universe,

Affirming that you are safe,

Loved,

And beautiful.

Imagine now that with each exhale,

You are sinking further into the tender arms of sleep,

As if you were being cradled by the night itself,

Like a feather,

Light and free,

Drifting slowly,

Gently,

Effortlessly downward into the soft,

Welcoming depths of slumber.

With every breath,

Feel yourself becoming a part of the night's tapestry,

Woven with dreams and drenched in peace.

Here,

In this space,

You are adored beyond measure,

A cherished part of the universe,

Drifting into the deepest,

Most nourishing sleep.

As I leave you now in this blissful state,

Remember that this peace,

This love,

Is always here for you,

As a constant,

As stars above,

And as close as your own heart.

Goodnight,

Dear soul.

May your dreams be sweet,

And your rest complete.

Sleep with grace.

Drifting,

Weightless,

Boundless,

Floating beyond the edges of thought,

Beyond the contours of form,

In a vast ocean of stillness.

Each breath dissolves into the next,

Like waves merging into the sea.

No separation,

No distinction,

Only the rhythm of infinity.

You are not a drop in the ocean.

You are the entire ocean in a drop.

You are not a drop in the ocean.

You are the entire ocean in a drop.

You are the hush between heartbeats,

The whisper between stars,

A luminous spark cradled in the infinite.

There is nothing to do,

Nothing to hold on to.

You are the vast sky open,

Endless,

Free,

Drifting deeper into the quiet pulse of existence,

A slow rhythmic tide pulling you into the heart of the universe.

Feel yourself dissolving,

Merging,

Like a river returning to the sea,

Like stardust settling into the night.

You are the breath of the cosmos,

Moving without effort,

The stillness between the stars,

The space between dreams,

The space between dreams.

You are the space between dreams.

You are the space between dreams.

There is no past,

No future,

Only this moment.

Expansive and whole,

You are the space between dreams,

The eternal stillness,

Everything yet nothing.

You are not a drop in the ocean,

You are the entire ocean within a drop.

You are not a drop in the ocean,

You are the entire ocean within a drop.

Drifting into sleep,

You are the space within dreams,

A whisper of the cosmos.

Surrender,

Release,

Drift.

The universe breathes with you,

Cradling you in this quiet embrace,

Holding you in the palm of infinity.

Drifting into sleep,

Feel yourself dissolving into sleep,

Melting into pure being,

Melting into pure spaciousness,

Floating floating,

Weightless,

Timeless,

A single note in the symphony of existence.

You are home.

You are home.

Drifting beyond thought,

Beyond time,

Suspended in an endless expanse of stillness.

There is no effort,

Only surrender.

A gentle wave carrying you deeper into the vast unknown.

You are not a drop in the ocean,

You are the entire ocean in a drop,

Floating suspended in the moonlight.

You are the space between dreams,

Drifting through an endless sky of silence,

Only spaciousness,

A deep infinite openness,

A deep infinite openness.

The stars shimmer around you,

Each one a memory of something ancient and beautiful.

You are not separate from this vastness,

You are not within it,

You are it.

You are the universe in ecstatic motion,

The pulse of the universe,

Slow,

Steady,

Like the rhythm of the breath.

With each exhale you drift deeper into sleep.

Drifting into sleep.

With each inhale you drift deeper into sleep.

Presence,

Peace,

You are the night sky,

Endless,

Boundless,

Whole.

You drift deeper into sleep.

You are the space between dreams,

The breath of the cosmos moves through you.

You are cradled in stillness,

You are not a drop in the ocean,

You are the entire ocean in a drop.

Drift deeper into sleep.