Yoga Nidra: Journey To The Sacred Meadow - Body Scan & Sleep

During this Yoga Nidra, we will invite the mind and body to deeply relax through awareness and breath. In this relaxed space, we will set our Sankalpa (or intention) for this session. After the body has begun to relax and our resolve claimed, we will embark on a journey to a Sacred Meadow where we will lay the body down to rest and receive the nourishment of this sacred space.

Transcript

Hello dear one and welcome to this guided yoga nidra where you are offered the space to relax your body,

Clear your mind and breathe awareness into your truest self.

While this session can be used at any time of your day,

I invite you to use this nidra journey before you drift off to sleep for an even more nourishing night of rest.

My name is Karijaye Michalpoka and I will be your guide as we embark on a brief visualization journey of me traveling along an overgrown trail under a full moon sky,

Only to arrive at a sacred meadow deep within the heart of the forest where you will lay your body down to receive the miracles and blessings of this sacred and divine space.

Before we begin this journey,

Allow us to prepare the body by settling into deep stillness,

Gifting your mind and spirit with the opportunity to truly rest,

Be nourished and even heal.

For this practice,

Please ensure that you are wearing comfortable clothing and are in a space where it is safe for you to lay down and simply be.

This practice is best done in the supine position of savasana,

So when you are ready,

Please make your way to your back and lay down,

Allowing your body to be straight from head to toe,

Placing pillows or a bolster under your knees or neck for support and even covering yourself with a blanket for greater warmth,

Allowing your arms and legs to remain slightly away from the body with the palms of your hands turned upward.

As we move deeper into this session,

You will want to refrain from making any physical movement.

For your greatest comfort,

Loosen any tight or restrictive clothing now and be sure to adjust anything that might interfere with your total relaxation.

When you're ready,

Gently draw your eyes to a close and invite them to remain closed until this session concludes and gently begin settling in to your body in that still space that holds you.

Even though your eyes are closed and your body will likely become very,

Very relaxed,

Set the intention to stay awake for as much of the session as possible,

Allowing you to receive the greatest benefit,

Nourishment,

And replenishment for your body,

Mind,

And spirit while the invitation to drift off to sleep when the session concludes remains.

The goal is to invite your body to deeply relax and your mind to soften and let go while remaining awake and aware,

Present and still.

Now,

Simply take a moment to witness whatever is there and feel it.

Notice any subtle vibrations of energy pulsing through your body,

Feel what emotions you're feeling,

And even what thoughts you might be thinking.

Simply noticing whatever is present,

Allowing it to be as it is.

Now,

As you continue to remain aware,

I'd like you to invite your body to begin relaxing even deeper.

Invite your mind to let go and simply be here,

Awake,

Aware,

Relaxing,

And releasing.

Now,

Become aware of your breath,

And notice if your breath is deep and slow,

And notice how your breath begins to flow as you become aware of it.

How is your body feeling as you remain here,

Present,

And aware of your breath?

What subtle sensations are arising?

Are you holding on to tension or gripping any muscles in your body or thoughts in your mind?

As you continue to breathe,

Call this nourishing breath into any of these spaces in your body or mind that feels tense or uncomfortable,

Maybe just needs a little extra love at this time.

Allowing yourself to breathe lightness and space into these areas of your body.

Breathing lightness and space into all areas of your body.

Relaxing,

Releasing,

And letting go with each breath.

Feeling more calm,

More at ease with each breath now as you continue to remain aware of your body relaxing and your body breathing.

We will take a moment to set our sankalpa.

Setting our sankalpa is a very important step in our Nidra practice as it opens the space to deeply release,

Achieve,

Manifest,

Or create something of great importance in our life.

Your sankalpa should be a short and simple phrase that you will repeat to yourself three times or more.

I'd like to invite you to let your sankalpa come to you naturally,

Simply by breathing and being open to your inner witness and guide who know exactly what you need in your life at this time.

Allow this short and simple statement to find you and become present in your heart and your mind.

Once you know your sankalpa,

Let it out loud or in your mind at least three times with full awareness,

Feeling,

And emphasis.

Now gently allow your sankalpa to drift away and let your awareness flow back to your breath.

Begin inviting an even deeper feeling of relaxation to be present in your body,

Breathing deeply and slowly,

Intentionally allowing the feeling of relaxation to be present in the whole of your body.

Now as your body continues to relax,

Your mind continues to dissolve,

And you continue to breathe,

Remember your intention to remain awake as it is now time to begin our journey to the sacred meadow.

I'd like you to imagine that it is twilight hours.

The sun provides a fading orange hue to the west as it sets behind you,

And a full moon rises in front of you as you walk along a brightly lit and wooded path that weaves through overgrown hills of forest foliage.

While you are alone,

You can sense a deep connection to the forest around you.

You feel safe as you slowly and quietly make your way along the path in front of you.

You can feel the comfort of the trees and the wildlife around you,

And sense a deep knowing that all who live here welcome your presence.

As you continue along the path,

Feeling safe and secure,

You once again become aware of your breath and allow the fullness of who you are to remain aware,

Remain present with each step you take.

Night has quickly fallen and stars begin appearing in the sky.

The moon is big and bright,

Yet you can still see the shimmering stars through the trees and atop the canopy.

You feel a gentle warmth hugging your body as you walk along the forest ground,

Sensing the vibration of life and sacredness of the forest that's holding you.

With each step,

You feel a deeper sensation of stillness.

Your body relaxes even more.

You have been walking for a while now and begin to see a few familiar markers,

Letting you know that you're nearing the sacred meadow.

You feel calm and relaxed as you float effortlessly along.

Any moment now,

You will see the entryway to the meadow,

Where you will lay your body down and receive the healing and blessings of this sacred space.

There it is in the distance.

You see a small shimmering light.

As you get closer,

The light in front of you grows brighter,

Dividing your senses and bringing a deeper feeling of comfort to your body.

As you move through the entryway to the meadow,

The light reveals itself as the majestic glow of fireflies dancing in the full moon sky,

Highlighting something out in the center of the meadow just for you.

You feel calm and relaxed as you marvel at the brilliance of the dancing light in the sky.

As you continue making your way toward the fireflies,

The closer you become,

The more you can make out the shape of a sleeping space,

Gently nestled in the center of the meadow,

With a comfortable cushion and a basket settled to the side.

When you arrive at this sleeping space,

You open the basket to find it filled with warm blankets,

Soft pillows,

And anything else you may need to feel comfortable and safe as you lay down to rest in this sacred space.

Overcome with a knowing of just what to do,

You simply lay down on the cushion,

Feeling relaxed and safe,

While the fireflies dance around you,

Covering you with your favorite blanket and placing the appropriate pillows behind your body for support at the beauty of the fireflies dancing all around you.

The presence of the fireflies brings about the feeling of peace,

Comfort,

And safety as you relax and allow your body to be nourished in the safety of the meadow.

The rhythm of the fireflies helps you to once again become aware of the rhythm of your breath,

Becoming aware as the breath deeply and slowly moves in and out of your body,

And as pure presence become aware of your awareness,

A deep knowing within you arises that as you remain present here,

Your body is nourished through the healing energy of this sacred meadow.

As you remain here,

You are relaxed,

Allowing the body,

Mind,

And spirit to be nourished and even healed.

We will now begin a rotation of consciousness,

A rotation of your own awareness.

For this process,

We are going to take a little journey through the different parts of your body.

We will move somewhat quickly as to not allow your attention to linger or become distracted.

As we move through the body,

Simply remain aware of my voice.

The whole time,

Continue to follow my voice.

When you hear me direct you to a specific space in the body,

You will feel a sense of awareness.

Repeat the name of the body part in your mind while becoming aware of that part.

Become aware but do not grip to any idea of what is or attempt to concentrate too firmly or intensely on any one part.

Now let's begin.

Become aware of the right hand,

Right hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Right hand thumb,

Pointer finger,

Palm of the right hand,

Back of the hand.

Become aware of the whole of the right hand,

The right wrist,

The lower portion of the right arm,

The elbow or arm.

Become aware of the whole of the right arm,

Right shoulder,

Right armpit,

Right rib,

Right waist,

Right hip,

Right thigh,

The inner thigh,

The outer thigh,

The right kneecap,

The right calf,

The right ankle,

The right heel,

The sole of the right foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

The pinky toe.

Become aware of the whole of the right foot.

Now move your awareness to the left side and become aware of the left hand,

Left hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the left hand,

Back of the hand.

Become aware of the whole of the left hand,

The left wrist,

The lower portion of the left arm,

The elbow,

The upper arm.

Become aware of the whole of the left arm,

Left shoulder,

Left armpit,

Left rib cage,

The left waist,

Left hip,

Left thigh,

Inner thigh,

Outer thigh,

The kneecap,

The left calf,

The left ankle,

The left heel,

The sole of the foot,

The top of the foot,

The left big toe,

Second toe,

Third toe,

Fourth toe,

The pinky toe.

Become aware of the whole of the left foot.

Now move your awareness to the back of the body and become aware of the back of the head,

The back of the neck,

The back of the right shoulder blade,

Back of the left shoulder blade.

Become aware of the upper back,

The mid back,

The lower back.

Become aware of the whole spine.

Become aware of the whole of the back together.

Become aware of the right buttock,

The left buttock,

The back of the right leg,

The back of the left leg.

Become aware of the entire back of the body.

Now move your awareness to the front of the body and become aware of the top of the head,

The forehead,

The right side temple,

The left side temple,

The right eyebrow,

The left eyebrow,

The space between the eyebrows.

Become aware of the right eyelid,

The left eyelid,

The right eye,

The left eye,

The right ear,

The left ear,

Right cheek,

Left cheek,

The nose,

Tip of the nose,

The upper lip,

Lower lip,

Chin,

The throat,

The right chest,

The left chest,

The middle of the chest,

The right abdomen,

The left abdomen,

The navel,

Pelvis,

The front of the right leg,

The front of the left leg.

Now become aware of the whole of the right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

The whole of the back body,

Buttocks,

Spine,

Shoulder blades,

The whole of the front body,

Abdomen,

Pelvis,

Chest.

Become aware of the whole of the back and front of the body together,

Aware of the whole body together,

The whole body,

Still relaxing and breathing,

Breathing and relaxing,

Aware but relaxing.

Begin to repeat to yourself,

I am and then state your name.

Repeat this statement several times and notice how it makes you feel,

Notice where you feel it in your body and what sensations it brings along.

Now drop your name and simply begin repeating I am,

I am.

Keep repeating this I am and notice any difference or subtle shifts in your body.

How does this statement make you feel and where do you feel it?

Drop the am and keep repeating I,

I.

Notice where this I resonates.

Become aware of the location of I.

Is it your awareness?

Is it separate from awareness?

Is it a witness?

What does this I resonate to?

Let everything go and simply be.

No observing,

No pointing,

Just let it all be and do nothing.

Embrace nothing.

Let the inner peace come,

Do not look for it,

Simply let it come.

Let the inner emptiness come,

Do not look for it,

Simply let it come.

Now,

Before you drift off to sleep,

Become aware of your sankalpa from before.

Remember the intention or vow that you made at the beginning of this practice.

It is now time to repeat this short and simple phrase as you allow your body to continue being healed,

Replenished,

And nourished.

Simply repeat this statement in your mind with the same words as before in total faith,

Feeling,

And emphasis while breathing deep and slow until you drift off to sleep.

Reviews

Love ❤️ so relaxing , great voice! I wake up a lot due to medical issues and I love a long sleep meditation that if I have you pause it then I can hit play and I’m right back meditating and relaxing 💕🙏🧘🏻‍♀️

Beautiful so calming and easily drifted away. Tania,- 🇦🇺

I found your voice very soothing and fell asleep pretty quickly!

Lovely yoga nidra°•♡~
Thank you so kindly°•☆
Namaste❣️✨️🙏🏼°•♡
✨️🫶🏽✨️°•☆💤