We are going to do progressive muscle relaxation before you sleep.
I am Ignatius Raphael,
Your deep sleep and longevity coach.
First find yourself a quiet place where you will not be disturbed.
You can turn off your phone and get into bed.
This is the time for complete and utter relaxation.
Let your hands rest by your side and gently close your eyes.
Become aware of your breathing and notice how your abdomen rises and falls with every breath.
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 your stress and tension as air rushes out of your lungs.
Take another slow inhalation through your nose and fill your lungs completely.
Hold it for a moment and then release the breath through your mouth.
Empty your lungs completely.
Now take a third deep breath in,
Hold it for a moment and then let it go.
Become aware of your body and how it has started to loosen up,
The tension has begun to subside and disappear.
Now allow your natural breathing rhythm to return.
Relax.
Breathe normally.
During this PMR or Progressive Muscle Relaxation,
I will ask you to tense various muscles throughout your body.
Please do this without straining yourself.
You do not need to exert yourself.
Just contract that muscle firmly but gently as you breathe in and relax the muscle when you exhale.
If you feel uncomfortable at any time,
You can simply relax and breathe normally.
So let us start now with your toes.
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 a few seconds and release the muscles in your feet as you exhale.
Feel the tension in your feet wash away as you exhale.
Notice how different your feet feel when tensed and then they are relaxed.
Take another deep breath in again.
Tense the muscles in the soles of your feet and hold this position for a few seconds.
Now release.
Feel yourself relaxing more and more deeply with each breath.
Your whole body is becoming heavier,
Softer and more relaxed as each moment passes.
Bring your awareness to your lower legs,
To your calf muscles.
As you draw in a nice deep breath,
Point your toes up towards your knees and tighten these calf muscles.
Hold for just a moment and then let these muscles go limp as you exhale.
Once again draw in a deep breath and tighten your calf muscles.
Hold for a few seconds and then let it go.
Feel your muscles relax and feel the tension washing away with every exhalation.
In a moment you will tense the muscles in the front of your thighs.
If you are lying down you can do this by trying to straighten your legs.
Feel the muscles pulling your kneecaps upwards.
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 increase 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.
Hold for a few seconds and then release them gently.
Focus on letting your muscles go limp and loose.
Next,
As you draw in a nice deep breath,
Gradually tighten the muscles in your buttocks.
Hold this contraction for a few seconds and then release your breath.
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 and then release them.
You are now becoming more and more deeply relaxed.
Take another deep 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 and enjoy the sensation of release as you become even more deeply relaxed.
Next,
You can bring your awareness to your stomach.
Draw in a nice deep breath and then tighten the stomach muscles.
Imagine you are trying to touch your belly button to your spine.
Now release your breath and then 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 the tension as you exhale.
Bring your awareness to the muscles in your back.
As you slowly breathe in,
Arch your back slightly and tighten these muscles.
Now release your breath and let your muscles relax.
Again draw in a deep breath and tighten your back muscles again.
Hold for a few seconds and then let them relax and release.
Now give your attention to 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.
Hold for a few seconds and breathe out completely and allow your contracted muscles to go loose and limp.
Once again pull your shoulders up towards your ears and squeeze these muscles as you inhale.
Hold for a few seconds and then as you exhale feel the tension subside.
Feel the heaviness in your body.
Enjoy the feeling.
Feel yourself becoming heavier and heavier.
Feel yourself becoming more and more deeply relaxed.
You're calm,
Secure,
At peace.
It is time now 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 wrists towards your shoulders and tighten the muscles in your upper arms.
Hold that breath and that contract for a few seconds 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.
Then feel how relaxing it is to release that tightness and to breathe away all the tension.
As you curl your upper arms again,
Tighten the muscles as you breathe in.
Hold for a few seconds.
Now relax your arms and breathe them out.
Bring your awareness next to your forearms.
As you breathe in,
Curl your hands inwards as you're trying to touch the inside of your elbows with your fingertips.
Now feel the tension build up.
Hold for a few seconds and then let it go.
Breathe out and relax.
Again take a deep breath in.
Tighten the muscles in your forearms.
Hold for a few seconds and then release them.
Feel the tension washing away.
Now take another deep breath in and tightly clench your fists.
When you're finished breathing,
Hold for a few seconds and then exhale,
Releasing the stress and tension.
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,
Holding for just a few seconds and then release them.
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.
Don't have to do anything.
Feel yourself slipping deeper and deeper into a state of complete rest.
Next you can tighten the muscles of your face by squeezing your eyes shut and clenching your lips together.
As you do that,
Breathe in fully,
Hold for a few seconds and then as you breathe out,
Relax all your facial muscles.
Feel your face softening.
Once more,
Breathe in deeply while you scrunch the muscles in your face,
Eyes and lips and hold for a few seconds and relax and release with an exhalation.
Next,
Bring your awareness to the muscles in your jaws.
Take a deep breath in and open your mouth as wide as you can.
Feel your jaw muscles stretching and tightening as you inhale.
Hold for a few seconds and then exhale,
Allow your mouth to gently close.
Again,
Fill your lungs with air and open your mouth wide.
Hold for a few seconds and then let your mouth relax and your breath flood out all the way.
You are now completely relaxed,
The tip of your toes to the top of your head.
You can rest as long as you like,
Sleep through the night.
Whenever you are ready,
You can choose to awaken from this deeply relaxing state.
If you have the time,
Feel free to fall asleep.
You will awake when it is time to wake up and you will feel completely rejuvenated and relaxed.
Good night.
