Yoga Nidra With Rumi's Quotes: Sleep Meditation, Insomnia

Welcome to this deeply relaxing Yoga Nidra sleep meditation combined with profound insights from the timeless wisdom of Rumi. Begin by gently guiding your mind and body into a restful, restorative state through Yoga Nidra, effortlessly preparing you for peaceful sleep. Following this calming journey, immerse yourself in a thoughtful exploration of four powerful Rumi quotes designed to inspire inner peace, self-discovery, and a deeper connection with life.

Allow Rumi's beautiful words to nurture your spirit, soothe your mind, and gently guide you into restful, rejuvenating sleep. Perfect for anyone seeking relaxation, inspiration, and restful sleep.

Transcript

Welcome to this deeply restorative meditation,

Crafted to gently guide you into a peaceful,

Restful sleep.

You'll begin by experiencing the calming practice of Yoga Nidra,

A journey into profound relaxation for your body,

Mind and spirit.

As you settle into this tranquil state,

You'll effortlessly transition into a reflective exploration of four powerful quotes from the beloved poet Rumi.

Allow his timeless wisdom to gently nourish your heart and soul,

Guiding you softly into dreams filled with insight,

Peace and renewal.

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.

Your nervous system begins to unwind,

Untangle like a tightly wound thread,

Unravelling 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 soles 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 be gently embraced by the heart,

Letting go of thinking,

Planning,

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 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,

Elbow,

Upper arm,

Shoulder,

Shoulder blade,

Rib cage,

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,

Second finger,

Third finger,

Small finger,

Back to the palm,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder blade,

Rib cage,

Waist,

The whole thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole,

Top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

The whole foot,

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 guide,

Cleansing,

Soothing,

Calming.

Whenever you're 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,

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.

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

Your sanctuary,

Your abode,

Your abode.

The mystery 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.

As you rest deeply in this peaceful state,

Allow your awareness to gently expand.

In this serene space,

You become open and receptive to profound insights and timeliness.

Let us now journey softly together into the timeless wisdom of Rumi.

Whose words invite us to reflect,

Connect and awaken gently to the beauty within ourselves and the universe.

The quieter you become,

The more you are able to hear.

The quieter you become,

The more you are able to hear.

Rumi.

Imagine yourself resting gently at the edge of a vast,

Tranquil lake at night.

The air around you is calm,

Crisp and refreshing.

The water's surface is like polished glass untouched,

Perfectly still.

Reflecting on the subtle hues of purples,

Blues and golds from the sky above.

As the sun slowly sinks below the horizon,

The sounds around you begin to soften.

The chirping of birds fades into the distance.

The gentle rustling of leaves quiets.

And even the whispering breeze seems to pause,

Easing you into the tender embrace of silence.

In this peaceful stillness,

Rumi whispers timeless wisdom through the serene air.

The quieter you become,

The more you are able to hear.

Allow this idea to ripple gently through your mind,

Much like a single pebble creating soft,

Expanding circles upon the calm lake before you.

Our lives are often noisy,

Filled with an endless stream of thoughts,

Tasks and concerns.

Daily stresses echo through our minds,

Worries linger and responsibilities pull us in countless directions.

Yet,

Beneath all this commotion exists a deeper,

More profound silence.

A silence often overlooked,

But ever-present.

Within this sacred silence,

Clarity emerges quietly,

Effortlessly.

It is a space where the gentle whisperings of wisdom and truth reside,

Waiting patiently for our acknowledgement.

As you surrender deeper into this tranquil state,

You may begin to notice that quietness is not emptiness.

It is openness.

It is a vast,

Welcoming space,

Inviting insights and revelations to naturally surface.

Here,

In this quietness,

You start to listen deeply.

Listening not merely with your ears,

But with your heart,

Your intuition,

Your entire being.

This deeper listening can reveal profound truths about yourself,

About your life's journey.

Truths that often remain hidden or unheard amidst distraction.

Reflect for a moment on the occasions when silence brought unexpected wisdom into your awareness.

Perhaps it was in gentle moments right before drifting to sleep,

Or within the quiet tranquility of a forest.

Or beneath the expansive sky.

These are moments when the existence of your authentic self gently,

Patiently rises to the surface from beneath layers of external noise,

Guiding you toward peace and understanding.

Consider how silence amplifies your connection to inner peace,

Enhances your intuitive insights,

And clarifies the subtle whispers of your own soul.

It creates a space for deep healing,

Profound rest,

And genuine self-awareness.

Rumi's words remind us that becoming quieter is an act of profound trust and gentle surrender.

In quietness,

We embrace receptivity.

We open our hearts and minds fully,

Allowing life's wisdom to flow freely into our consciousness.

Feel this truth settling softly within you now,

Gently guiding you further into restful,

Rejuvenating sleep.

Know deeply that in your quietest moments,

The greatest insights and revelations can and will emerge.

Each slow,

Gentle breath affirms your intention to listen lovingly and deeply to yourself.

Embracing the wisdom of the universe that continuously surrounds you.

Carry Rumi's gentle wisdom into your dreams tonight,

Comforted by the peaceful understanding that profound truths and meaningful clarity await you within the sacred spaces of silence.

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 in a drop.

Imagine yourself gently floating in the vast,

Endless expanse of an ocean,

Weightless and free.

Beneath and around you,

The water stretches infinitely,

Touching distant horizons filled with mysteries and untold depths.

The gentle rhythm of the waves cradles you,

Whispering a soft lullaby of tranquility.

The sky above is vast,

Painted with hues of twilight,

Soft pinks,

Purples,

And the deepening blues blending seamlessly together.

As you float peacefully,

Allow Rumi's profound words to gently echo through your mind.

You are not a drop in the ocean.

You are the entire ocean in a drop.

Consider this deeply for a moment.

What does it truly mean to embody the entirety of your being?

What does it mean to be a part of something as vast and magnificent as an ocean within the tiny,

Delicate form of a single drop?

As you let this question settle into your awareness,

Feel an expansive sense of connection begin to emerge,

Dissolving the boundaries between yourself and the vastness around you.

Notice how your sense of self gently expands outward,

Effortlessly blending with a boundless ocean of existence,

Becoming limitless in awareness and potential.

We often perceive ourselves as small,

Individual beings,

Separate,

Distinct,

And limited.

We tend to view our lives through a narrow lens,

Defining ourselves by experiences,

Roles,

Achievements,

And struggles.

Yet,

In this powerful reflection,

Rumi invites you to recognize that within you lies the infinite potential of the entire universe.

You hold within you,

Within your very essence,

All the wisdom,

Creativity,

Compassion,

And boundless potential of existence itself.

You are not simply an isolated entity drifting aimlessly,

But rather an integral,

Interconnected part of the vast cosmic dance.

This perspective gently guides you toward a deeper understanding of unity and interconnectedness.

Imagine each drop of water within the ocean,

Individually unique yet inseparably connected to every other drop,

Collectively forming something far greater than themselves alone.

Each drop reflects the wholeness of the ocean,

Mirroring the vastness and depth within its tiny form.

In much the same way,

Your own life,

Your experiences,

And your very consciousness are intricately connected to the greater web of existence.

Every joy,

Sorrow,

Insight,

And moment of love within you is a reflection of universal truths experienced by countless others throughout time.

As you relax even deeper,

Consider how embracing this realization might transform your life.

Recognizing your own expansive nature opens you up to unlimited potential and boundless compassion.

It allows you to approach life with a profound sense of interconnectedness,

Understanding deeply that you are part of something infinitely greater than your individual identity alone.

You are both a unique individual and simultaneously part of an entire tapestry of life,

Seamlessly interconnected with all beings,

Experiences,

And possibilities.

Allow this expansive awareness to wash over you,

Dissolving limitations and gently reminding you of your innate wholeness and profound significance.

Feel the gentle rhythm of the ocean within your own heartbeat,

Knowing deeply that your life is intricately connected with a universal pulse of existence.

Each breath you take reaffirms your sacred union with the entirety of creation,

Reinforcing your place within this magnificent ocean of being.

Tonight,

As you drift toward restful sleep,

Let Rumi's wisdom guide you into dreams of boundless connection and infinite possibility.

Feel comforted by the profound truth that within your being lies the majestic beauty and depth of the entire universe.

You are,

Indeed,

The entire ocean within a single drop,

Eternally connected,

Endlessly expansive,

And infinitely precious.

Do not be satisfied with the stories that come before you.

Unfold your own myth.

Do not be satisfied with the stories that come before you.

Unfold your own myth.

Envision yourself standing at the threshold of a vast,

Enchanting forest,

Bathed in the golden glow of dawn.

Birds gently serenade the morning air as the sunlight filters softly through the leaves,

Illuminating the path ahead.

As you stand here,

Feeling the earth beneath your feet,

Rumi's inspiring words echo gently through your consciousness.

Do not be satisfied with the stories that come before you.

Unfold your own myth.

Pause for a moment to reflect on these powerful words.

How often do we find ourselves living out stories and expectations handed to us by others?

By society,

Family,

Or tradition?

We may feel compelled to follow a path already paved,

Believing our choices are limited by what we've seen or been taught.

But in this moment,

Rumi gently urges you to step boldly beyond these pre-written narratives.

Embracing the adventure of crafting your own unique story.

Imagine stepping forward onto the path through the forest,

Each step filled with intention and courage.

Notice how empowering it feels to choose your own direction,

Guided not by external demands,

But by your own inner voice,

Your passions,

Dreams,

And true desires.

Every moment,

Every decision you make becomes part of your personal legend.

A testament to your courage to live authentically.

This invitation from Rumi encourages you to honor your individuality,

Recognizing that your life is an extraordinary canvas awaiting your personal touch.

By embracing your unique path,

You express your authenticity fully,

Allowing your life to reflect your innermost truths and deepest values.

Consider the freedom found in this realization,

The freedom to create,

To explore,

To express,

And to evolve.

As you move deeper into the forest,

Feel your confidence grow.

You begin to see challenges not as obstacles,

But as essential parts of your myth.

Moments that reveal your inner strength,

Resilience,

And growth.

Even setbacks are reframed as important chapters that enrich your narrative,

Adding depth and wisdom to your unfolding story.

Take a deep breath and feel your heart open wide with excitement and curiosity for the journey ahead.

You are the author,

The artist,

And hero of your life's story.

Each day represents new opportunities to shape your myth with intention,

Courage,

And authenticity.

Your story is unlike any other,

Vibrant with your own unique voice and illuminated by your inner wisdom.

Tonight,

As you drift towards restful sleep,

Carry Rumi's empowering wisdom deep within you.

Dream vividly of possibilities and adventures yet to unfold.

Feel comforted and inspired knowing that each moment is a new page,

Each breath a fresh beginning.

Embrace fully the journey of unfolding your own myth,

Confident in the extraordinary story you are destined to create.

Live life as if everything is rigged in your favor.

Live life as if everything is rigged in your favor.

Rumi Imagine yourself walking leisurely along a gentle path,

Surrounded by fields of blooming flowers,

Swaying softly in the breeze.

The warmth of the sun embraces you,

And the fragrance of blossoms fills the air with sweetness.

As you move through this serene landscape,

Rumi's reassuring wisdom gently whispers into your heart.

Live life as if everything is rigged in your favor.

Pause for a moment and allow this powerful notion to settle into your awareness.

How often do we approach life with caution,

Uncertainty,

Or fear,

Bracing ourselves for difficulties or setbacks?

Yet here Rumi invites us to adopt a profoundly transformative perspective,

A perspective that sees life itself as inherently supportive,

Benevolent,

And nurturing of your highest good.

Consider what it might feel like if you truly trusted that each experience,

No matter how challenging or unexpected,

Was specifically designed to guide you,

Support,

And uplift you.

Imagine the sense of ease,

Confidence,

And joy you would carry if you genuinely believed that every moment was orchestrated to serve your growth,

Happiness,

And fulfillment.

Reflect upon your journey so far.

Notice how even moments of adversity have ultimately guided you toward deeper wisdom,

Greater resilience,

And profound insight.

Perhaps there were times you thought life had turned against you,

Only later to recognize these experiences as crucial stepping stones toward a richer,

More meaningful existence.

Each circumstance,

Even those that initially seemed difficult,

Gently nudged you closer to discovering your true potential.

As you continue strolling along this peaceful path,

Feel yourself releasing any lingering doubt or anxiety,

Replaced instead by a serene trust in life's inherent goodness.

Notice how your heart expands with gratitude and openness,

Knowing that the universe is continuously supporting you,

Guiding you towards your highest purpose.

This empowering belief invites you to embrace life fully,

Engaging openly and courageously with every moment,

You become less attached to specific outcomes and more open to the joyful unfolding of your unique story,

Trusting deeply that life always acts as your loving ally.

Tonight,

As you prepare for restful sleep,

Let Rumi's reassuring wisdom cradle you in profound peace and comfort.

Allow yourself to drift gently into dreams of harmonious and supportive experiences,

Confident in the knowledge that life is always working in your favor.

Feel your heart smiling softly,

Secure in the understanding that each breath,

Each step,

And every new day is a gift purposely rigged to uplift,

Inspire,

And fulfill you.