Welcome and thank you so much for joining me.
My name is Mark Rowland and this is a guided progressive muscle relaxation for deep sleep.
Tonight we move through the body slowly,
Like dimming lights in a house at the end of a day.
One room at a time.
One small switch at a time.
Progressive muscle relaxation is a simple practice of gently tensing and then releasing the muscles.
We briefly gather tension just enough to feel it and then we let it dissolve.
In that release,
The body remembers something ancient.
It remembers how to rest.
Each softening is a message to the nervous system that it is safe and it can let go.
And drift off to sleep.
There is nothing to achieve here and nothing to perform.
Only the quiet permission to unwind.
So make any small adjustments now so you can be comfortable for the next little while.
Let the arms rest easily.
Allow the legs to be supported and let the eyes close.
Feel the surface beneath you,
Holding your weight.
Nothing to carry,
Nothing to fix.
Take a slow breath in through the nose and exhale gently through the mouth.
Again,
Slow inhale and a long unhurried exhale.
From here,
Allow the breathing to return to its natural rhythm.
Bring your attention to the simple movement of the breath,
Not changing it,
Just noticing.
Each exhale is a quiet signal to the body that it is safe to rest tonight.
Feel the jaw unclench,
The tongue soften and the shoulders drop just slightly.
Imagine the whole body beginning to melt now into the surface beneath you.
No effort.
Allowing gravity to do what gravity does.
We'll now move slowly through the body,
Gently tensing and releasing muscles.
The tension is never forceful,
Just enough to notice the contrast between holding and letting go.
Bring awareness now to the forehead,
Gently scrunch the forehead and hold.
3,
2,
1 and release.
Squeeze the eyes,
Softly shut,
Hold.
3,
2,
1 and let them fall loose.
3,
2,
1 and release.
Now clench the jaw lightly,
Just enough to feel the tension.
Hold,
3,
2,
1 and release,
Letting the teeth part.
Lift the shoulders now,
Towards your ears.
Hold,
3,
2,
1 and drop them completely.
Feel warmth spreading across the shoulders and neck.
A widening sense of ease now.
Now bring attention to the right arm,
Make a gentle fist,
Tighten the forearm and hold.
3,
2,
1 and release.
Feel the right arm heavy and warm.
Now moving on to the left arm.
Gentle fist,
Slight tension,
Hold,
3,
2,
1 and release.
3,
2,
1 and release.
Feel both arms resting,
Loose,
Supported.
Notice how relaxation travels all on it's own,
When it's given permission.
Now take a slightly deeper breath in.
Tighten the chest and upper body.
Hold,
3,
2,
1 and exhale,
Letting everything collapse into comfort.
Draw the belly in gently.
Tense gently and hold,
3,
2,
1 and soften completely.
Feel the back spreading wide against the bed or whatever surface you're resting on.
No holding,
No guarding.
The centre of the body is calm and quiet.
Now bring awareness to your right leg.
Point the toe slightly and tighten the thigh,
Hold,
3,
2,
1 and release.
Now the left leg,
Gentle tension,
Point the toe slightly,
Tightening the thigh,
Hold,
3,
2,
1 and release.
Now curl the toes on both of your feet,
Hold,
3,
2,
1 and let them fall open.
Both legs heavy,
Warm and completely supported.
The whole body now resting in a beautiful field of softness.
Now scan your body from head to toe and if you notice any place that still holds tension,
Imagine breathing directly into it and exhaling warmth through it.
There is nothing left to do.
The body knows how to sleep.
Your only role is to simply allow it.
If sleep comes,
Let it come naturally.
If the mind wanders,
Return gently to the feeling of heaviness in the body.
Rest here,
Floating in that space between awareness and dreams.
I will now leave you in silence.
Sleep well friend.
Namaste.
