A Sleep Meditation So Beautiful, It’ll Heal Your Soul | Rumi

Welcome, dear dreamer. Tonight, let go of the noise of the world and gently settle into a sanctuary of deep rest, emotional healing, and spiritual insight.

In this poetic bedtime meditation, you’ll be guided through a soothing Yoga Nidra-style body scan, peaceful breathing, and gentle imagery that invites your entire being to unwind. As your body releases tension and your mind softens into stillness, you’ll be immersed in the timeless wisdom of Rumi’s beloved poem, The Guest House.

Transcript

Namaste and welcome,

Dear dreamer.

Allow yourself to gently settle in,

Crafting your own sanctuary of peace,

Tranquility and restoration.

Take your time to lovingly prepare your space.

Perhaps you'd appreciate a pillow gently cradling your head,

A soft blanket cocooning your body in warmth,

Or an eye covering softly welcoming complete darkness.

Adjust yourself slowly,

Intuitively,

Moving with intention,

Until every part of your being feels perfectly supported and at ease,

Ready to dissolve into profound stillness.

Now,

Softly draw in two gentle sips of air through your nose,

Feeling a quiet,

Peaceful awakening within your being.

Exhale fully through your open mouth,

Releasing any tension,

Like morning mist effortlessly dissolving under the gentle warmth of sunlight.

Again,

Inhale softly two slow,

Calming sips of air,

And sigh it out gently,

Noticing each muscle beginning to melt into deep relaxation.

One final time,

Breathe in twice,

Slow and gentle.

And let go,

Allowing your entire body to surrender its weight effortlessly,

Sinking deeper and deeper into the nurturing support beneath you.

Let your breath gradually find its natural rhythm,

Effortless and flowing,

Like gentle ocean waves softly lapping against the shoreline.

In this sacred moment,

All that truly matters is your presence,

Right here,

Right now.

Bring your awareness tenderly to your heart center,

Sensing a warm,

Radiant glow of peace blossoming gently within you,

Expanding with each heartbeat.

This is your moment to set your sankalpa,

A deeply heartfelt intention for today's practice.

If no specific intention arises naturally,

You might silently affirm to yourself,

I surrender deeply,

Allowing my body and mind to rejuvenate in perfect harmony.

Repeat your intention inwardly three times,

Allowing each repetition to slowly resonate through your entire being,

Settling deeply within your heart.

Now,

Gently shift your awareness to your physical body.

Preparing yourself for a soothing journey of deep relaxation.

Start at the crown of your head,

Sensing a warm,

Comforting sensation softly spreading downward.

Melting gently on your scalp,

Soothing every tiny muscle,

Dissolving tension.

Feel your forehead become soft and expansive,

Your eyebrows gently relaxing,

Your eyelids becoming heavier,

As any lingering tightness effortlessly evaporates.

Relax your cheeks fully,

Release your jaw completely,

And allow your tongue to rest peacefully inside your mouth.

Sense your throat softly opening,

Neck muscles gently unwinding like silken ribbons,

Gently loosening their hold.

Let this warmth flow gracefully downward into your shoulders,

Releasing any lingering tightness,

Cascading gently down your arms,

Into your hands,

Fingertips softly tingling with restful,

Calm and quiet energy.

Feel this serene wave of relaxation gently sweeping across your chest,

Softening your heart space,

Each heartbeat echoing tranquility,

Peace and ease.

Your abdomen fully relaxes,

Releasing deeply.

Allow your pelvis to surrender into profound ease,

Your hips gently opening,

Feeling loose,

Spacious and free.

Sense your legs becoming heavier and heavier,

Thighs and knees softening completely,

Calves dissolving into restful stillness.

Finally,

Allow your awareness to lovingly envelop your ankles,

Feet and toes,

Sensing each muscle and tendon effortlessly releasing into perfect deep relaxation.

Your entire body now rests gracefully,

Fully cradled in gentle,

Comforting ease.

Bathe fully in this sensation of profound stillness,

Deeply present,

Deeply supported.

As you journey softly inward into serene stillness,

Allow your awareness now to gently return to your breath,

Flowing naturally like a soft current,

Carrying you deeper into relaxation.

Feel the subtle rise and fall of your chest,

The delicate sensation of air entering and leaving your nostrils,

Cool and refreshing on the inhale,

Warmly soothing on the exhale.

Sense each breath as a gentle wave,

Softly caressing the shores of your awareness,

Drawing you inward to a peaceful,

Expansive space within.

Begin softly counting down from 10 with each breath,

Silently whispering the number as you inhale,

And again as you exhale.

Inhale 10.

Exhale 10.

Inhale 9.

Exhale 9.

And so forth,

Sinking deeper into calm with each descending number.

With every count,

Allow your mind to further release its hold on thoughts,

Worries,

And concerns.

Imagine each number gently drifting away,

Effortlessly carried by the rhythmic tide of your breathing,

Until your counting dissolves completely into serene,

Pure awareness.

With each breath,

Vividly imagine your body becoming lighter and weightless,

Floating gently upward as if cradled by an invisible breeze.

Feel yourself rising softly,

Free and expansive,

Effortlessly suspended in serene spaciousness.

Notice how beautifully your body floats,

Weightlessly drifting higher and higher,

Embraced by the boundless sky.

Then,

On your next exhale,

Allow your awareness to gently shift.

Sensing your body softly descending,

Becoming heavier,

Comfortably grounding itself,

Deeply embraced and supported by the nurturing earth beneath you.

Alternate gently between these sensations,

Floating effortlessly upward,

Weightless and free,

And then lovingly sinking downward,

Grounded and secure.

Experience perfect harmony in this gentle dance between earth and sky.

Now,

Softly bring your attention to the space between your eyebrows,

Your inner eye opening softly,

Revealing a vivid world of peaceful,

Calming imagery.

Visualize yourself stepping barefoot onto warm,

Soft earth,

Each step grounding and comforting as the gentle support beneath your soles welcomes you.

Feel the gentle,

Velvety texture beneath your feet,

Deeply connecting you with the earth's nurturing energy.

Breathe in the delicate fragrance of blooming flowers,

Each breath filling you with tranquility and serenity.

Sense the golden warmth of sunlight cascading gently through tall,

Leafy trees,

Softly dappling your skin with comfort,

Warmth and peaceful light.

Hear in the distance the soothing melody of birdsong,

Each note a gentle whisper,

Harmonizing beautifully with the serene rhythms of nature.

Picture a vast,

Expansive horizon,

Majestic mountains gently embracing the skyline,

Their ancient peaks quietly silhouetted against a sky painted with rich,

Luminous hues of amber,

Pink and deeply violet by the setting sun.

Feel a profound tranquility,

Your breath mirroring the rhythmic,

Calming dance of moonlit waves gently rolling in and out along a peaceful shore.

Visualize yourself near a softly crackling fire,

Its warm flames flickering gently,

Casting a comforting,

Golden hue over you,

Bringing deep peace to your heart.

High above,

Notice a silent owl gracefully gliding through the star-filled night sky,

Its serene flight embodying wisdom,

Peace and quiet knowing.

Sense a profound connection with the vastness of the universe,

Your outline traced lovingly by twinkling stars,

Becoming one with the infinite,

Boundless expanse of the cosmos.

Rest deeply,

Interconnected stillness,

Allowing your sankalpa to softly echo throughout your being.

Here,

You are gently supported,

Deeply nourished,

Profoundly connected to the whole of existence,

Resting fully in boundless peace.

Let's begin our journey towards tranquility,

A peaceful sleep by releasing the day inch by inch,

Moment by moment.

Close your eyes if you feel comfortable doing so,

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 calming poem.

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.

This poem is a 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.

This being human is a guesthouse.

Every morning,

A new arrival,

A joy,

A depression,

A meanness.

Some momentary awareness comes as an unexpected visitor.

Welcome and entertain them all,

Even if they're a crowd of sorrows who violently sweep your house empty of its furniture.

Still,

Treat each guest honorably.

He may be clearing you out for some new delight.

The dark thoughts,

The shame,

The malice,

Meet them at the door laughing and invite them in.

Be grateful for whoever comes,

Because each has been sent as a guide from beyond.

As Rumi's words echo in the chambers of your heart,

Invite yourself to deeply embrace life's varied arrivals.

Joys,

Sorrows,

Challenges,

And victories.

Each one,

As Rumi teaches us,

Is sent from beyond as a guide.

In your heart,

Extend gratitude to these arrivals,

Seeing them not as intruders,

But as honored guests in the guesthouse of your being.

As you lay here under the soft blanket of night,

Visualize these guests,

Your emotions and experiences,

Being welcomed by your soul with warmth and grace.

Allow each guest to teach you what you need to learn,

Then gently guide them to the exit,

Leaving your inner house calm,

Prepared,

And open for the next guest.

Feel your body sinking deeper into relaxation with this acceptance.

Each breath,

A soft breeze sweeping through your open doors.

Each exhale,

A gentle farewell to the day's guests.

Now,

Under the nurturing gaze of the moon and the twinkling stars,

You are invited to drift.

Drift into the world of dreams,

Where you are the loving caretaker of your soul's guesthouse.

Drift into sleep,

Peaceful and deep,

With a heart that is open,

Accepting and whole.

Good night,

Dear traveler of life.

Sleep with grace.

As we drift off,

I'll leave you with an original poem,

As an ode to Rumi's wisdom.

In this sacred moment,

Under twilight's tender gaze,

Become the open field that Rumi so vividly portrays.

Breath,

That gentle breeze that dances through the space.

Inhale deeply now,

And feel that tender grace.

Draw the world inside with breath,

Slow and deep,

As the shepherd of your senses coax your thoughts to sleep.

Holding for a beat,

A pause where all is still,

Then release and let it flow like a river down the hill.

Let it cleanse your heart and soul.

Let it make you whole,

As it carries off the worries that have taken toll.

Exhale slowly,

Dear one,

And as you do,

Let go of the tempests and the storms that life can sometimes show.

With each breath that comes and goes,

Like a cherished guest.

Prepare the quiet room within,

Where your soul may rest.

A space for every joy and pain,

A welcome for them all.

For in this guesthouse of the heart,

Love attends to all.

Now,

As your body softly yields to night's inviting call,

Listen,

For Rumi's wisdom is the sweetest guest of all.

Welcome,

Dear soul.

You have arrived at the threshold of deep stillness.

A place beyond doing.

Beyond striving.

Beyond the weight of yesterday.

Here,

You are invited to soften everything.

Take a slow,

Effortless breath in.

And as you exhale,

Imagine dissolving,

Like mist,

Into the vast,

Open sky.

Let yourself fall.

Fall into softness.

Fall into the arms of nothingness.

Fall into the truth that has always waited quietly within you.

You are not your name.

You are not the story you have carried.

You are not the thoughts.

That flicker like fireflies in the mind.

You are the space between the stars.

You are the silence between each heartbeat.

Let each breath now be a gentle unravelling.

Inhale,

Sensing the openness within.

Exhale,

Surrendering every label,

Every role,

Every expectation.

Let them drift away,

Like petals carried by a river you no longer need to swim against.

Allow the idea of self to loosen,

To drift,

To fade.

Beyond all definitions,

There is only spaciousness.

Breathe there.

Be there.

With each moment,

Feel yourself becoming lighter.

As if the Earth itself is letting go of its hold on you.

And you are rising.

Rising.

Into pure being.

There is no effort in this rising.

It is not a reaching.

It is a returning.

Returning to the place you never truly left.

Feel how vast you are.

Feel how timeless.

Stretching beyond edges.

Blending into the quiet immensity of all things.

The clouds do not struggle to form.

The rivers do not force themselves to flow.

The stars do not try to shine.

And you,

Dear one,

Do not need to strive to be.

You already are.

Notice the gentle hum of existence.

The steady breath of life itself.

Flowing through you.

As you.

Without effort.

You were never the wave.

You were always the ocean.

You were never the cloud.

You were always the sky.

Now,

Sense your boundaries dissolving even further.

The edges of your body growing soft.

As if you are blending into the very fabric of the night.

Feel the breath moving through you.

As if the universe itself is breathing you.

Inhale spaciousness.

Exhale surrender.

There is no separation here.

There is only the vast,

Luminous dance of being.

Feel the soft rhythm of your existence.

A rhythm older than time.

Wider than thought.

More tender than any name you have ever worn.

You are not becoming anything new.

You are remembering what has always been.

Vast.

Whole.

There is a peace here.

Deep and endless.

A peace that does not depend on understanding or achieving or fixing anything.

It simply is.

And so are you.

Rest now,

Dear traveler.

Let the final remnants of form drift away.

Until only pure being remains.

No story.

No striving.

No separation.

Only spaciousness.

Holding you.

Like the cradle of the stars.

Breathing you.

Being you.

Loving you into endlessness.

You have arrived in the sacred space.

A place where breath and being become one.

There is nothing you must do now.

Nothing you must become.

Only breathe.

And allow the breath to reveal to you what has always been.

Feel the inhale as it rises within you.

Not as something separate,

But as the life force of the infinite itself.

The same breath that stirs the oceans,

Moves through you.

The same breath that births stars,

Moves through you.

Let the breath be slow.

Let it be deep.

Let it be easy.

There is no urgency here.

Only the soft,

Eternal rhythm of existence unfolding through you.

Inhale.

And feel yourself.

Expanding outward.

As wide and boundless as the open sky.

Exhale.

Feel yourself sinking inward.

Into the infinite depths of your being.

Each breath a wave.

Rising.

Floating.

Falling.

Merging.

With every inhale,

Welcome the vastness of the cosmos into your heart.

With every exhale,

Release the illusion that you are ever separate from it.

You are breathing the same breath as the trees,

The rivers,

As the distant galaxies beyond sight.

One breath.

One life.

One boundless being.

Let the breath grow even lighter now.

As if you are barely breathing.

As if the breath itself is breathing you.

Feel the boundaries of your body becoming soft.

As if you are dissolving into mist.

Becoming the space between breaths.

Becoming the quiet pulse of existence.

Inhale.

Exhale.

Sensing the entire universe rising within you.

Exhale.

Sensing the entire universe sighing within you.

There is no you and it.

There is only one vast aliveness.

Moving.

Sighing.

Breathing.

Singing through this breath.

Each inhale,

An embrace.

Each exhale,

A surrender.

You are both the lover and the beloved.

The wave and the ocean.

The spark and the infinite flame.

Breathe as the earth breathes.

Breathe as the stars breathe.

Breathe as the eternal breathes.

There is no past to return to.

There is no future to reach.

Only this breath.

Only this spaciousness.

Endless now.

Feel how the breath softens everything it touches.

The mind loosens.

The heart opens.

The body melts into peace.

You are lighter now.

More expansive.

Less attached to form.

More attuned to essence.

Inhale and imagine yourself dissolving into the golden glow.

Of the morning sky.

Exhale and imagine yourself sinking into the deep stillness of the ancient earth.

You are both the rising and the falling.

You are both the journey and the home.

Breathe in.

Feel the universe creating itself anew through you.

Inhale.

Breathe out.

Feel yourself resting in the arms of forever.

If thoughts arise,

Bless them like passing clouds and return to the breath.

Gentle.

Spacious.

Infinite.

You are not your thoughts.

You are not your fears.

You are not your rules or your striving.

You are this breath.

This vastness.

This quiet miracle of unfolding.

Feel how in this space nothing is missing.

Nothing is broken.

Nothing needs fixing.

You are complete.

You are whole.

You are the breath of the infinite remembering itself through this moment.

Stay here,

Dear one.

Floating.

Breathing.

Being.

Let the breath weave you into the fabric of everything.

Let it cradle you like the ancient songs cradle the stars.

Softly now,

Feel yourself becoming more luminous,

More formless,

More free.

Each breath a brushstroke painting your being across the canvas of eternity.

There is no ending to you.

There is no edge where you stop and life begins.

Each breath a brushstroke painting your being across the canvas of eternity.

You are the breath and the space between the breaths.

You are the vast shimmering silence that holds it all.

Rest in this knowing.

Ask in this truth.

You are the breath of the infinite.

You are the infinite itself.