Welcome to Yoga Nidra with Rumi.
Get yourself comfortable in a bed or on the floor or a chair.
Whatever feels best for you.
Gather around you whatever pillows or blankets or other props you need to assist you with creating a yoga nidra nest.
And as you're adjusting yourself,
Listen to this poem by Rumi.
There is a place where words are born of silence.
A place where the whispers of the heart arise.
There is a place where voices sing your beauty.
A place where every breath carves your image in my soul.
If you wish and you haven't done so already,
You can close your eyes and become aware of this moment.
Just be awareness itself without judging.
Notice whatever words or sensations,
Thoughts or feelings arise and just observe.
Notice how you are held by the earth as you become aware of the sounds in the distance.
Move your attention from sound to sound without attempting to identify the source.
And gradually bring your attention closer to the sounds of your own breathing.
Notice the rise and fall of your chest and the physical meeting points between your body and the surface that you're connected to.
Continue to notice your natural breathing.
Consider your intention for this yoga nidra session and if you want you can use some ideas inspired by Rumi.
Usually you want to pick something in the present tense and often starting with I am is helpful.
I am the soul,
The universe.
I am infinity.
I ask to hear the wisdom from my soul.
Or if you prefer to pick another intention,
Choose what feels best for you and repeat your intention three times.
Your intention is now planted like a seed inside your heart,
Mind and body.
Simply invite,
Acknowledge and observe anything in your awareness.
Just be awareness itself.
Start controlling it,
Continue to notice your breathing and feel your breath in your face.
Feel your breath with your entire head.
Breathing into your arms,
Chest,
Belly,
Back,
Pelvis,
Legs and feet.
Where do you feel energy in your body in this moment?
Simply invite,
Acknowledge and observe energy manifesting throughout your whole body.
Now you're rotating consciousness through different centers of the body as you hear the words.
Become aware of each body part and breathe into it.
Be aware of your whole right side of your body.
Right hand,
Thumb,
First finger,
Second finger,
Third finger.
Fourth finger.
Palm of the hand,
Back of the hand,
Right wrist,
Right lower arm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right chest,
Waist,
Right hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now be aware of your whole left side of your body.
Left hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Left wrist,
Left lower arm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left chest,
Waist,
Left hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the left foot.
First big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now become aware of your whole right leg,
Your whole left leg,
Both legs together,
The whole of your right arm,
The whole of your left arm,
Both arms together,
The whole of the spine and back side,
The whole of the front side of your body,
The whole of your head,
Legs,
Arms,
Back,
Front,
Head together,
Your whole body together,
The whole body together.
Rest in this awareness as you listen to another poem by Rumi called The Breeze at Dawn.
The breeze at dawn has secrets to tell you.
Don't go back to sleep.
You must ask for what you really want.
Don't go back to sleep.
People are going back and forth across the door sill where the two worlds touch.
The door is round and open.
Don't go back to sleep.
Now focus on the space between your eyebrows where your forehead is and using your third eye,
Imagine different scenes inspired by Rumi.
Birds flying across the sunset.
Birds flying across the sunset.
Wind blowing flowers in a field.
Wind blowing flowers in a field.
The Milky Way galaxy.
The Milky Way galaxy.
Full moon in the midst of silence.
Full moon in the midst of silence.
A clear blue sky.
A clear blue sky.
A vast ocean.
A vast ocean.
Breeze through the trees.
Breeze through the trees.
Dancing in celebration.
Dancing in celebration.
Now listen to these words from Rumi,
There is nothing outside of yourself.
Look within.
Everything you want is there.
You are that.
Be aware of your breath throughout your body and remember your intention for this session and repeat it three times.
What are you aware of in this moment?
Is there some inner wisdom that is just bursting forth for you to listen to?
Is there some inner wisdom that is just bursting forth for you to listen to?
Develop awareness of your body and your breathing and whatever sensations you notice.
Become aware of your arms and legs and your whole body.
Notice the meeting points between your body and the surface that holds you.
Develop awareness of the room and the sounds in the room.
When you are ready,
Slowly move your body and stretch as feels best for you.
And listen to these words from Rumi.
In this world of love,
We are the hidden treasure,
We are the owners of eternity.
The practice of yoga nidra is now complete.
May you feel rested and inspired by the poetry of Rumi.
