Progressive Relaxation For Deep Sleep | 12 Hours Binaural

Experience deep, restorative sleep through progressive muscle relaxation guided by my calming voice. Systematically release tension from head to toe as you breathe deeply, alternating between firm holds and complete release. Enhanced with binaural beats and soothing soundscapes for optimum sleep quality. Eight hours of tranquility await.

Transcript

Welcome to relax your body into sleep.

The purpose of this session is to guide you through a very simple sequence that will relax the muscles of your whole body.

In order to get the most out of this session,

Please find yourself a quiet place to relax.

Turn off your phone,

Dim the lights or turn them off.

This is your time.

A time for complete relaxation.

You can either sit or lie down.

Just make sure that you're warm enough and that you're comfortable.

Let your hands rest loosely in your lap or by your side.

Now close your eyes.

Now take a long,

Slow,

Deep breath in through your nose all the way down into your stomach.

Hold the breath for just a moment and then exhale through your mouth.

Allow your breath to carry away all stress and tension as the air floods out of your lungs.

Take another slow breath in through your nose.

Fill your lungs completely.

Hold it for a moment and then release the breath through your mouth.

Empty your lungs completely with your out breath.

Take a third deep breath in.

Hold it for a moment and then let it go.

Feel that your body has already undergone a change.

The tension in your body has begun to loosen and subside.

Now,

Let your breathing rhythm return to normal and relax.

During this session,

I will ask you to tense various muscles throughout your body.

Please do this without straining.

You don't need to exert yourself.

Just contract each muscle firmly but gently as you breathe in.

If you feel uncomfortable at any time,

You can simply relax and breathe normally.

Bring your awareness to your feet and toes.

Breathe in deeply through your nose and as you do,

Gradually curl your toes down and tense the muscles in the soles of your feet.

Hold your breath for just a few seconds.

Then release the muscles in your feet as you breathe out.

Feel the tension in your feet wash away as you exhale.

Notice how different your feet feel when tensed and when they are relaxed.

Take another deep breath in.

Tense the muscles in the soles of your feet and hold this position for a few seconds.

Now exhale and release.

Feel yourself relaxing more and more deeply with each breath.

Your whole body is becoming heavier,

Softer and more relaxed.

Now bring your awareness to your lower legs,

To your calf muscles.

As you draw a nice deep breath,

Point your toes up towards your knees and tighten those muscles.

Hold for just a moment and then let those muscles go limp as you exhale.

Once again,

Draw in a deep breath,

Tighten your calf muscles.

Hold for a few seconds and then let it all go.

Feel your muscles relax and feel the tension washing away with your out-breath.

In a moment,

You will tense the muscles in the front of your thighs.

If you're lying down,

You can do this by trying to straighten your legs.

You will feel the muscles pulling your kneecap upwards.

If you're seated,

You can tense these muscles by pushing your heels down onto the floor.

Take a deep breath in and tense the muscles in your thighs.

Hold for just a moment and then release everything.

As you do this,

The blood flow to your muscles increases and you may notice a warm tingling sensation.

Enjoy this feeling of soothing relaxation in your thighs.

Again,

Breathe in deeply and tighten your thigh muscles,

Squeezing them gently.

Hold for a moment and then release.

Focus on getting your muscles go limp and loose.

Focus on letting your muscles go limp and loose.

Draw in now a nice deep breath and gradually tighten the muscles in your buttocks.

Hold this contraction for a few seconds and then release as you exhale.

Feel the tension leaving your muscles.

Feel them relaxing completely.

Once more,

Breathe in deeply and tighten the muscles in your buttocks.

Hold for a moment,

Now release them.

You're becoming more and more deeply relaxed.

Take another breath and this time gradually tighten all the muscles in your legs.

From your feet to your buttocks.

Do this in whatever way feels natural and comfortable to you.

Hold it and then release all these large strong muscles.

Enjoy the sensation of release as you become even more deeply relaxed.

Now bring your awareness to your stomach.

Draw in a nice deep breath and then tighten those muscles.

Imagine you're trying to touch your belly button to your spine.

Now release your breath and let your muscles relax.

Notice the sensation of relief that comes from letting go.

Once again,

Draw in a deep breath and then tighten your stomach muscles.

Hold for a few seconds and then let them relax as you exhale and release all tension.

Bring your awareness to the muscles in your back.

As you slowly breathe in,

Arch your back slightly and let go of the tension.

Tighten these muscles.

Now release your breath and let your muscles relax.

Again,

Draw in a deep breath and then tighten your back muscles.

Hold for a few seconds and then let them relax and release as you exhale.

Now focus your attention on your shoulder muscles and the muscles in your neck.

As you slowly draw in a nice deep breath,

Pull your shoulders up towards your ears and squeeze these muscles firmly.

Now breathe out completely and allow your contracted muscles to go loose and limp.

Again,

Pull your shoulders up towards your ears and squeeze these muscles firmly.

Feel the tension subside as you relax and breathe out.

Feel the heaviness in your body.

Enjoy the feeling.

Feel yourself becoming heavier and heavier.

Feel yourself becoming more and more deeply relaxed.

You are calm,

Secure,

At peace.

Now it's time to let go of all the tension in your arms and hands.

Let's start with your upper arms.

As you breathe in,

Raise your wrist towards your shoulders and tighten the muscles in your upper arms.

Hold that breath and that contraction for just a moment and then gently lower your arms and breathe all the way out.

You may feel a warm burning sensation in your muscles when you tighten them.

Feel how relaxing it is to release that tightness and to breathe away all tension.

As you curl your upper arms again,

Tighten the muscles as you breathe in.

Breathe in deeply.

Now relax your arms and breathe out.

Now bring your awareness to your forearms.

As you breathe in,

Curl your hands inwards as though you're trying to touch the inside of your elbows with your fingertips.

Now feel the tension subside as you relax and breathe out.

Again,

Take a deep breath in and breathe out.

Tighten the muscles in your forearms.

Hold it for a moment and then release them as you exhale.

Feel the tension washing away.

Now take another breath and tightly clench your fists.

When you finished breathing in,

Hold for just a few seconds and then release.

Notice any feelings of buzzing or throbbing.

Your hands are becoming very soft and relaxed.

Take another deep breath in and clench your fists again.

Hold for just a few seconds and then release.

Let your fingers go limp.

Your arms and hands are feeling heavy and relaxed.

Take a couple of nice long slow breaths now and just relax.

Feel yourself sleeping even deeper into a state of complete rest.

Now tighten the muscles in your face by squeezing your eyes shut and clenching your lips together.

As you do,

Breathe in fully,

Hold it.

Now breathe out and relax all your facial muscles.

Feel your face softening.

Once more,

Breathing deeply while you scrunch the muscles in your eyes and lips.

Hold for just a moment then release with a long deep exhale.

Now bring your awareness to the muscles in your jaw.

Take a deep breath in and then open your mouth as wide as you can.

Feel your jaw muscles stretching,

Tightening.

Now exhale and allow your mouth to gently close.

Again,

Fill your lungs with air and then open your mouth wide.

Now let your mouth relax and let your breath flood all the way out.

One more time,

Take a deep breath in,

Hold it briefly and very slowly now let it out.

You are now completely relaxed from the tips of your toes to the top of your head.

Please take a few more minutes to rest.

Listen to the sound of your breathing and enjoy the lovely warm sensation of physical relaxation.