Progressive Muscle Relaxation To Release Tension For Sleep

A guided progressive muscle relaxation for the end of the day. Starting at the feet and moving upward through the legs, core, arms, shoulders, neck and face, you tense each muscle group for a few seconds on the inhale and then let it go completely on a long exhale. Deliberately contrasting tension and release teaches the body the difference between the two, calms the nervous system and increases circulation to tired muscles.

Practice lying in bed for the strongest effect on sleep. If you are short on time, work through three or four of the largest muscle groups only.

Note: Please do not to listen to this while driving or operating machinery.

Transcript

Welcome to this progressive muscle relaxation protocol. Close your eyes. Let your body soften and settle deeply and completely. Bring your awareness to your breath. Breathing in and out through the nostrils. And just allow the breath to fall out with a gentle sigh. Sensing that each time you exhale the body relaxes a little bit more. Okay, So let's begin by bringing your awareness all the way down to your feet. And just be aware of the space around and below your feet, Wiggling your toes. And in a moment, You're gonna take a full breath in through your nose, And when you reach the top of the inhale, Tense and contract all of the muscles in your feet. Okay, Ready? Inhale. Hold. Two. Three. Now exhale and let it go. Now this time inhale and tense your calves and shins. Inhale, Hold, Two, Three, And exhale and let it go. Inhale and contract your thighs and your quads. Two, Three, And let it go. Now take a full inhale, Tensing your glutes and your hip flexors. Inhale, Hold, Two, Three, And let go. And now inhaling, Tensing your belly and your lower back. Inhale, Hold, Two, Three, And let go. And now inhaling and tensing your diaphragm and intercostal muscles. Inhale, Hold, Two, Three, And let them go with a sigh. And this time tensing your upper chest and your shoulders. Inhale, Hold, Two, Three. And with a big sigh let them go. And this time clenching your hands into tight fists. Inhale, Hold, Two, Three, And let it go. And this time your forearms. Inhale, Hold, Two, Three, And let it go. Now your upper arms, Biceps, Triceps, Inhale. Hold, Two, Three, And let it go. And now this time your neck and your throat. Inhale, Hold, Two, Three, And let it go. Now your face and your eyes scrunching your face up into a tight ball. Inhale, Scrunch, Two, Three, And let it go. And now this time, I want you to tense every single muscle in your entire body. We're gonna take a big breath, So full inhale in. Tensing every single muscle, Hold, Five, Four, Three, Two, One. And let it go with a big sigh. And just take a few moments here to enjoy the stillness and the sensations. And in your own time gradually becoming aware of the space around you moving any way that feels good, Coming back to your breath, Back to your body. And when you're ready, You can gradually come back up to a seated position and continue with your day.