A Yoga Nidra Sleep Meditation: You Are The Universe Itself

Yoga Nidra | Cosmic Visualization | Inspired by Rumi's Wisdom

Tonight, you are not just falling asleep — You are dissolving boundaries, expanding into infinity, and remembering who you truly are.

This guided sleep meditation begins with a soothing Yoga Nidra relaxation to release tension from the body and quiet the mind. From that deep, sacred stillness, you’ll embark on a journey inspired by the timeless wisdom of Rumi, awakening to the truth that you are not small, not separate, but the Universe itself, in ecstatic motion.

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.

Inhale 10.

Exhale 10.

Inhale 10.

Exhale 10.

Inhale 10.

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 onto.

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.

Stop acting so small.

You are the universe in ecstatic motion.

Stop acting so small.

You are the universe in ecstatic motion.

Stop acting so small.

You are the universe in ecstatic motion.

These are words that invite a profound shift in perspective.

With this statement,

Rumi challenges us to reconsider the way we see ourselves in relation to the grand tapestry of existence.

He implores us to shed the limited identities we cling to and embrace a more expansive view of our own nature.

In our lives,

We often confine ourselves to small boxes.

We identify with roles,

Our jobs,

Our past mistakes,

Our achievements,

And so on.

We allow societal norms,

External expectations,

And internal criticisms to dictate how big or small our presence in the world should be.

In doing so,

We sometimes forget our intrinsic grandeur,

Our inherent connectedness to something vast and beautiful.

Rumi's words are a wake-up call.

They invite us to realize that we are not separate,

Small or insignificant entities,

But integral parts of the cosmos,

Constantly in motion,

Evolving,

And participating in the grand dance of life.

He encourages us to act,

Think,

And live in a manner that is commensurate with this grand,

Vibrant truth.

So what does it mean to live as though you are the universe in ecstatic motion?

It means to engage life passionately,

Purposefully,

And with a sense of wonder.

It means to recognize that within you lies immense potential,

Akin to the boundless energies of the universe itself.

To apply this wisdom practically in our lives,

Let us embark on a guided meditation to help listeners connect with their own inner universe.

Take a deep breath in,

Inhaling peace and serenity,

And as you exhale,

Release any tension you might be holding in your body.

With every inhale,

Envision a radiant light at the center of your being,

Your heart space growing brighter and warmer.

With every exhale,

Let this light expand beyond your physical body,

Filling the room you are in.

Visualize this light continuing to expand beyond your immediate surroundings,

Beyond your city,

Your country,

Encompassing the earth,

Reaching out to the stars,

And merging with the vast cosmos.

Feel the boundary between you and the universe dissolving,

Revealing a deep and profound connection.

In this space,

Recognize that you are not small or isolated.

You are expansive and interconnected.

Feel the energy of the universe pulsing through you,

As you,

In ecstatic motion.

Sense the freedom,

The potential,

And the joy that comes with this realization.

As you breathe in this expansive state,

Make a gentle commitment to yourself,

To honor,

Nurture,

And express this grandeur in your daily life.

Whether it is through your work,

Your relationships,

Your art,

Or your simple presence,

Pledge to act in alignment with this expansive truth.

Slowly,

As you breathe deeply,

Begin to bring your awareness back to your physical body,

Back to here and now,

But carry this sense of grandeur with you as you gently engage with the world.

This meditation is a practice you can return to whenever you need a reminder of your innate vastness.

It's a tool to help you step into the grandeur that Rumi speaks of,

And from this place,

To live,

Act,

And love more expansively.

Rumi's wisdom in this quote is not just poetic.

It is profoundly practical.

It is an invitation to live a life less confined by self-imposed limitations and more aligned with the boundless,

Vibrant essence of who we truly are.

In essence,

Rumi is urging us to live not as mere drops in the ocean,

But as the ocean itself,

In all its depth,

Power,

And magnificence.

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 are 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.

Good night,

Dear soul.

May your dreams be sweet,

And your rest complete.

Sleep with grace.