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Progressive Muscle Relaxation for Sleep & Stress Relief
Bio
If you can't remember the last time you felt truly relaxed, hit play now.
Do you remember what total physical and mental relaxation feels like?
Life is full of challenges, and even when it feels like your days are only getting longer, it's impossible to find the time to relax.
Tonight, let's change that. Take the next 10 minutes to honour yourself- to allow your mind and body a moment to relax, to release, to de-stress, decompress, and finally settle into deep sleep.
This guided sleep meditation features a female narrator, relaxing sleep music, breath work, a relaxing visualisation set in a summer meadow at sunset, and progressive muscle relaxation (Alexander technique), to help you release the physical and emotional tension bound up in your mind and muscles.
If you like this sleep podcast hit the follow button to make sure you find your way back here for more sleep meditations, affirmations, bedtime stories, and manifestation episodes.
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Transcript
0:01
Come to settle in a comfortable position, and when you're ready, let your eyes softly come to a close.
Take a breath in and out.
Perhaps it seems like the most obvious thing in the world.
0:23
Perhaps it is, but tonight I invite you to center your attention on your breath as it drifts in and out of your body.
It's easy, effortless flow in and out of you.
0:48
Let it roll in and out once more.
Inhale through your nose and sigh out through your mouth.
1:11
Allow yourself this, this moment.
As your breath washes in, hold onto it until you can feel your body asking for release, and as you sigh out in relief, allowing your body the release it needs, ask for that same release from it.
1:40
Ask your body to let go tonight, to release you just as you release your breath when it cools for you to tonight, ask the body to free you up so you can settle deep into relaxation.
2:05
At last, inhale, hold, and as you let go of that breath, feel your mind and muscles letting go of the day.
2:26
Breathe in and out.
Inhale and let it go.
Draw a deep breath in and sigh out in relief.
2:55
Let it all out.
3:12
As you lie there, letting each cleansing cycle of your breath wash in and out, I invite you to imagine yourself stretched out in the heart of a wide, empty Meadow.
3:31
The sun is just setting to bed and there is just enough time for you to bathe beneath it and rate your mind and muscles of any physical or emotional tension still lingering within you.
3:54
The grass is soft beneath you, and as the sun warms the crown of your head, you can feel it releasing and relaxing the muscles of your scalp, so much so that you give the full weight of your head over to the soft grass beneath you.
4:26
The sun shines upon your shoulders and they too soften, settling into the earth at last.
Feel that warmth.
Feel it loosening, relaxing, releasing and relieving you of stress, physical and emotional.
4:58
Let go of your jaw, let your tongue fall away from the roof of your mouth.
Feel your brows soften beneath the heat, and your temples too.
5:22
Let go of the muscles that knit your neck and shoulders together.
Give yourself over to gravity now and settle a little deeper into that soft summer grass.
5:47
Breathe in and out.
Inhale and exhale, finding new ways to release and relax with each soothing cycle of your breath.
6:25
Feel the sun settling on your chest.
Now breathe deep and as you exhale, feel your lungs release.
Feel your stomach soften, Feel your heart soften.
6:48
Inhale and and exhale, noticing that heat travelling over your hips, ebbing into them and offering you a chance to release all the mental and physical strain stored up within them.
7:15
Let it go, Breathe deep, and as you sigh out in relief, feel all that tension draining from you at last.
7:38
Feel that sun heart against your skin, Epping into the long muscles of your legs and arms.
Feel its warmth deep in your muscles and working deeper still with every passing moment.
8:11
Let that heat melt away the tension within you, leaving your limbs rested and released at last.
Feel the warmth of the sun on the soles of your feet and feel them release.
8:47
Feel the heat soothing the palms of your hands and coaxing them to open out as the sun begins to set and the stars shine above you.
9:09
Lean in to this feeling, this sweeping sense of relaxation that washes through your body on every deep breath in and every long, lazy sigh out.
9:35
Take a final moment to scan through your body, noticing any last lingering tension tangled in to your mind and muscles.
Breathe in, gathering it up on the tide of your in breath, and as you exhale, let it drain from you.
10:07
As you lie there, rest it, release and relax, perhaps you find that you settle even deeper into the soft ground beneath you.
10:25
Perhaps you find that breath by breath, your body is finding new ways to release and relax.
Perhaps you find that you can finally drift off into a deep sleep.