Just Sleep
Do you need some rest SOS? Then this meditation is for you, specially created to put you to sleep. Listen to this yoga nidra if you have insomnia, are lacking proper rest, or just need to get to bed earlier. Sweet dreams are yours for the taking. 432 Hz music by Liborio Conti.
Transcript
Find a comfortable position for yourself,
A position where you're able to lie still for a while.
Perhaps this is lying on the back,
The arms relaxed by the sides,
But whatever position you choose,
Just try to make it as cozy and comfortable for yourself as possible.
There where you're able to hang out and stay still for a bit.
Make sure any devices you have are in do not disturb and allow yourself to settle in this nest like space you've created for yourself.
Just noticing the connection between your body and the supports beneath it.
Feeling that connection of each individual point where it's supported and just letting the body give way to gravity and to those supports.
You are floating on water,
Just letting the body relax and let go,
Letting whatever's beneath you come back up to support you.
Notice the touch of the clothing on your skin,
The temperature of the air,
And become aware of the sounds that are all around you.
All of the sounds and the space around you and even the space outside,
The space beyond your room,
Listening to each and every sound.
Letting your awareness just drift from sound to sound,
Observing its qualities,
Its features.
Maybe noticing if the sound is rhythmic or arrhythmic,
The types of pitches,
If it's high or low sounds,
And maybe there are other qualities you can sense but can't necessarily express in words.
And that's fine.
Just observe these sounds and become aware of them.
And then become aware of the sounds of your own body,
The sound of the breath,
Maybe sounds of digestion.
Perhaps you can hear the sound of your heartbeat and then tune in to the sound of your breath.
Hear the rhythm of your own breathing.
Listen to the qualities of the sound of your breath,
Knowing that there is no right or wrong way for the breath to be or to sound.
It simply is.
So just listen to this presence of the breath,
Your own personal sound.
Every inhale and every exhale,
Hearing the sound of your own breath.
Now we will take a journey of consciousness through the body.
The body itself remains still and we let our awareness travel through it.
As each body part is named,
Simply bring your awareness to it.
It might help to mentally repeat the name of the body part or visualize it,
But all you need to do is just become aware of it.
If you lose track,
Do not worry.
Try not to concentrate too much.
Just become aware of the body parts again when you can.
Begin by bringing awareness to your right hand thumb.
All your awareness on the right hand thumb.
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the chest,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Hip,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now bring your awareness to the left hand thumb.
All awareness on the left hand thumb.
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the chest,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the heels,
The calf muscles,
Back of the knees,
Hamstrings,
Buttocks,
Lower back,
Middle back,
Upper back,
The whole spinal column,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
The whole scalp,
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eyelid,
Left eyelid,
Right eyelashes,
Left eyelashes,
The whole right eye,
The whole left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Bridge of the nose,
Tip of the nose,
The whole nose together,
Upper lip,
Lower lip,
Teeth,
Gums,
The whole mouth,
Chin,
Jawbone,
Throat,
Right collarbone,
Left collarbone,
The hollow between the collarbones,
Right chest,
Left chest,
Heart center,
Upper abdomen,
Navel,
Lower abdomen,
Pelvis,
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole right side of the body,
The whole left side of the body,
The whole back of the body,
The whole front of the body,
Awareness of the whole body together,
The whole body together,
The whole body together.
Now,
Become aware of the right sole of the foot,
Left sole of the foot,
Both soles together,
The right toes,
The left toes,
All the toes together,
The whole right foot,
The whole left foot,
Both feet together,
Right ankle,
Left ankle,
Both ankles together,
Right lower leg,
Left lower leg,
Lower legs together,
Right knee,
Left knee,
Both knees together,
Right upper leg,
Left upper leg,
Both upper legs together,
Right hip,
Left hip,
Both hips together,
Right lower back,
Left lower back,
The whole lower back.
Right waist,
Left waist,
The whole waist,
Right middle back,
Left middle back,
Whole middle back,
Right upper back,
Left upper back,
The whole upper back together,
The whole right side of the back,
The whole left side of the back,
The whole back together,
Right shoulder blade,
Left shoulder blade,
Both shoulder blades together,
Right shoulder,
Left shoulder,
Both shoulders together,
Right upper arm,
Left upper arm,
Upper arms together,
Right elbow,
Left elbow,
Both elbows together,
Right lower arm,
Left lower arm,
Both lower arms together,
Right wrist,
Left wrist,
Both wrists together,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
All the right fingers,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
All the left fingers,
The fingers of both hands together,
Right palm,
Left palm,
Palms together,
The whole right hand,
Whole left hand,
Both hands together,
Lower abdomen,
Upper abdomen,
The whole abdomen together,
Right chest,
Left chest,
Center of chest,
Whole chest together,
Right collarbone,
Left collarbone,
Collarbones together,
Front of the throat,
Back of the neck,
Sides of the neck,
Whole neck together,
Back of the head,
Top of the head,
Forehead,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrows together,
Center of eyebrows,
Right eye,
Right eye,
Left eye,
Both eyes together,
Right cheek,
Left cheek,
Both cheeks together,
Right ear,
Left ear,
Both ears together,
Right nostril,
Left nostril,
The whole nose together,
Upper lip,
Lower lip,
Both lips together,
Right side of the jaw,
Left side of the jaw,
Whole jaw together,
Right side of the face,
Left side of the face,
The whole face together,
Awareness of the whole head,
The whole head together,
Awareness of the whole right arm,
The whole left arm,
Both arms together,
Awareness of the whole right leg,
The whole left leg,
Both legs together,
The whole right side of the body,
The whole left side of the body,
The whole front of the body,
The whole back of the body,
The head,
Arms,
Legs,
Right,
Left,
Back,
Front,
Together,
Awareness of the whole body together,
The whole body together,
Complete awareness of the whole body together.
And become aware of your breath,
And feel the rise and fall of the breath in the body,
The natural rhythm of the breath,
Allowing the breath to breathe you.
There is nothing you need to change about it.
You simply just become aware of it,
Aware of the inhales,
Aware of the exhales,
Aware as you inhale,
That the belly rises and expands,
Aware that as you exhale,
The belly falls and contracts,
Aware of the belly rising with inhale,
And falling with exhale,
Just feeling the breath there at the belly,
Observing the rise and fall of the breath with every inhale and exhale,
Like a wave on the ocean,
Feeling the breath rise and fall in the body with every inhale and every exhale.
And as you keep awareness of the breath there at the belly,
Rising and falling,
Begin to mentally count the breaths backwards,
Inhaling 54,
Exhaling 54,
Inhale 53,
Exhale 53,
And so on,
Counting the breaths backwards from 54 to 0,
While maintaining awareness of breath at the belly.
If you lose the count,
Start again at the number 54.
Complete awareness of breathing and counting,
Counting and breathing.
And if you ever lose the count,
Just start again at the number 54,
As many times as you need,
Beginning again at 54,
If the count is lost,
Or starting again at this number,
Should you reach zero.
Now keep your awareness on the breath,
But let go of the counting,
And feel the breath now at the nostrils,
Feel the inhale and exhale now at the nose,
Observing the qualities of your breath here,
Feeling a coolness of the breath as you inhale,
A warmth as you exhale,
Perhaps the breath is a little sharper feeling as you inhale,
And smoother with the exhale.
Now observe any other qualities that might be there,
Even if you are unable to express them in words,
Observing,
Watching,
Experiencing,
Feeling the touch of breath at the nostrils,
With every inhale,
And every exhale.
And as you keep this awareness of breath at the nose,
Begin counting the breaths backwards again,
This time with awareness of breath at the nostrils,
As you count backwards from the number 54,
Inhaling 54,
54,
Exhaling 54,
Inhaling 53,
Exhaling 53,
And so on,
And so on,
Continuing to count each breath backwards from the number 54,
Keeping awareness of breath at the nose as you do so,
Remembering that if you lose the count,
Go back to the number 54.
If you lose your place in the count,
Go back to 54 as much as you need to,
Awareness of the breath at the nose,
Awareness of counting.
Keep breathing and counting.
Keep your focus on counting and breathing from 54 to 0.
Now let go of the count,
Let it go,
But keep the awareness on your breath,
And notice that your breath has become slow and relaxed,
Relaxed,
Slow and rhythmic.
Notice that the breath comes easily to you,
The breath breathing your body just as it has since the day you were born on this earth,
And then notice your body.
Become aware of your muscles and your skin,
Your bones,
Your skin.
Notice how relaxed the body is,
How still you have become.
Become aware that the body is very,
Very relaxed.
That you are very,
Very at ease.
Allow yourself to savor this sense of ease,
This relaxation you've created for yourself.
Allow yourself to relax,
Rest,
And breathe,
Feeling each inhale and exhale breath nourish your body,
And with every breath you take,
You become more and more at ease,
Letting go of whatever you don't need,
And allowing yourself to simply be,
Just being,
Just experiencing you.
Let yourself experience being you.
I wish you sweet dreams.
Namaste.
4.8 (296)
Recent Reviews
Kelly
November 23, 2025
Thank you 🙏
Zu
September 22, 2025
I fell asleep towards the end or afterwards, good for falling back asleep at night/early morning
Elizabeth
March 26, 2025
I can’t remember anything about this meditation and it’s now 7AM so I am definitely giving 5 stars as it was obviously effective! Thank you!
Dianne
February 22, 2025
This is very nice Sleep recording. I would’ve like the recording to be a little louder, I had to turn volume almost all the way up to hear it.
Meg
January 31, 2025
I have listened to this recording multiple times now, but have only heard the whole thing twice. I drifted peacefully off to sleep the other times. Thank you for a soothing recording. I love the music as well. Very hypnotic.
Linda
January 7, 2025
Just couldn’t get volume up to hear well but loved what did hear
John
August 1, 2024
Your voice is very relaxing. This meditation worked great to help me sleep.