Progressive Relaxation Therapy For Sleep

Play this track before bed. Make sure that you have done all you need to do so you can fully relax and fall into a restful sleep. You can use headphones if you like. Find yourself in any position that is comfortable and good night.

Transcript

Welcome everyone. It's Alicia Bliss and this is an audio meditation called Progressive Relaxation Therapy. It's meant to help you relax and fall asleep. I invite you to play this audio before bed to enter into a sleep in a complete and relaxed way. Or if you wake at night, Use this to settle back into rest. All you'll need to do is find yourself comfortable and ready to completely relax. Listen and allow your body to follow along to my words the very best you can. When we're done, The audio will automatically stop so you won't need to press stop or get up and adjust. So allow yourself to get comfortable now. Start to melt into the bed or couch wherever you are. And then take some deep, Deep breaths. Inhaling through the nostrils. Exhaling out of the mouth. Inhale and exhale. Good. Now take your awareness to your feet. And when you inhale, Activate the muscles of the feet. Spread the toes. Activate. And then exhale. Relax the feet completely. Inhale and exhale. Relaxing the feet. Now take your awareness to your legs and take a deep inhalation and activate the leg muscles. The calves around the knees, The thighs. Activate. And exhale. Relax the legs completely. Inhale and exhale. Notice the legs relaxed. Now move your awareness up into the glutes. Squeeze the gluteal muscles together. Activating and exhale. Relaxing those muscles. Inhale and exhale. Notice the gluteal muscles relaxed. Now move your awareness into the belly. Inhale the belly full of breath. Extended and hold. Exhale. Relax the belly back towards the spine and release those internal organs. Inhale and exhale. Relaxing the belly. Take your breath into the chest. Inhale into the chest. Hold full. Hold and exhale. Relax and release the chest muscles completely. Inhale and exhale. Notice the chest relaxed. Now move your energy and attention into the hands. Squeeze the palms. Make a fist. Action in those hands. Now exhale and relax the palms and fingertips completely. Inhale and exhale. Notice the palms and fingers relaxed. Inhale. Activate the arm muscles. Squeeze the muscles in towards one another. Exhale. Relax the arms. Completely. Breathe in and out. Noticing your relaxed arms. Now inhale into the shoulders. Squeezing the shoulders up towards the ears. Activate and relax as you exhale those shoulders away from the ears. Relaxed. Breathing in and out of the shoulders. Noticing how relaxed they feel. Now inhale. Move the head from side to side gently. Activating those neck muscles and exhale. Bring the head back to neutral. Relaxing the neck. Breathe in and out. Notice the neck relaxed completely. Inhale into the facial features and squeeze everything in towards the nose. Scrunchy face. Hold. Squeeze. Exhale. Relax and release the jaw. Softening the eyes. Inhale and exhale. Notice a completely relaxed face. Now breathe in and breathe out. Complete relaxation. A softening of the muscle systems. Falling into the surface on which you lie. Allowing action to leave the body and coming into all ease and rest.