Relax Into Sleep: A Deep Relaxation To Drift Off To

In this practice, we will focus on relaxing different muscles in your body, while also bringing attention to your breath and calming your mind.
As someone with fibromyalgia, relaxation techniques where you’re tensing first actually made me feel worse. So if that’s you, I hear you, I feel you and this is exactly why I designed this one! It uses a technique called passive progressive relaxation. I have included affirmations for reducing tension in the body as you drift off to sleep.

Transcript

Welcome,

Before we begin,

Find a comfortable position,

Feather your nest and make any necessary adjustments to ensure that you can completely relax.

Loosen any tight clothing and take a few deep breaths,

Allowing your body to settle into a state of ease.

We will go through a passive progressive muscle relaxation and then as you drift off to sleep,

I will guide you through some affirmations to further release tension in your body and begin to work with your subconscious to bring a sense of calm and reduce the tension that you hold in your body throughout the day.

Let's begin.

Bring your attention to your feet,

Bring awareness to the muscles in your feet and notice any tension that you might be holding there.

Breathe deeply and visualize the tension in your feet melting away.

Imagine the muscles in your feet becoming soft and relaxed.

If you notice any tension remaining,

Take a deep breath and release it as you exhale.

Move up to your calves,

Bringing your attention to the muscles in your lower legs.

Notice any tension there and allow your breath to guide you in releasing it.

Breathe in deeply and exhale fully,

Feeling the tension melting away.

Moving up to your thighs,

Bring awareness to the muscles in your upper legs.

Focus on the sensation of the muscles relaxing and allow your breath to guide you in releasing any tension that might be there.

Breathing in relaxation and breathing out any remaining tension.

Shift your attention to your hips and pelvis.

Notice any tension in this area and imagine it being released with each exhale.

Feel the area warm and relaxed as you breathe.

Move your focus to your stomach and lower back.

Bring awareness to any tension or discomfort in this area and allow your breath to guide you in releasing it.

Breathe deeply.

Feel your stomach and lower back relaxing and releasing.

Allow yourself to let go.

Feel a warm,

Gentle sensation in your stomach and lower back.

And as you breathe,

Let that sensation spread,

The warmth allowing any remaining tension to melt away.

Shift your attention to your chest and upper back.

Notice any tension or tightness in this area and imagine it being released with each exhale.

As you breathe in,

Notice anywhere you're holding.

And as you breathe out,

Simply let loose the muscles.

Release the tension.

You are safe.

You are safe to let go.

Moving up to your shoulders,

Bring awareness to the muscles there.

Imagine any tension melting away as you breathe deeply and exhale fully.

Feel the warm sensation spread to this area as well.

If it helps to visualize a warm,

Gentle color in this area,

You can do that.

So you can visualize and see relaxation spreading throughout your body.

Your whole torso now relaxing,

Feeling warm and sinking down into the bed.

Move your attention to your arms,

Bringing the awareness to the muscles in your upper arms,

Forearms,

Wrists and hands.

Visualize each muscle relaxing and releasing any tension that you might be holding.

Feel your arms,

Forearms,

Wrists,

Hands and fingers fill with warmth and color,

Melting away.

Breathe.

Move the focus to your neck and any tension in your neck and your head.

And allow your breath to guide you in releasing it.

Imagine the muscles in your neck and face becoming soft and relaxed.

Relax the jaw with every breath.

Allow relaxation to fill your face.

Relaxing the forehead,

Relaxing the eyes,

Relaxing the lips.

Relax the muscles in the scalp,

The neck,

Whole head,

Warm,

Relaxed,

Heavy.

Relax the tongue and the throat.

And breathe relaxation into the whole head,

Completely letting go.

Imagine your head heavy,

Your neck heavy,

Your torso warm and heavy.

Relaxation spreading through your whole body now.

The whole body warm and heavy,

Melting into the bed.

Take a few deep breaths,

Feeling relaxation in your entire body.

From head to toe,

Whole body heavy.

Every last bit of tension melting away.

Stay in this state of calm and relaxation as you breathe deeply.

Allowing yourself to remember this state.

Remember this state of ease and relaxation as you allow yourself to drift off.

While you're in this beautiful state of relaxation,

I will begin to state some affirmations.

Feel free to drift off to sleep as you listen.

You will still hear my voice.

Or you may repeat the affirmations to yourself silently as we go.

Or just listen as you float into dreamlike state,

Fully relaxed and filled with ease.

I am in control of my muscles and I choose to release tension.

I am aware of any tension I hold in my body and I am taking steps to release it.

I am grateful for my body's ability to release tension and heal.

My muscles are becoming more relaxed and at ease with each passing moment.

I am sending positive energy and healing to my muscles.

I am capable of releasing any tightness or tension in my body.

I am choosing to relax and let go of any stress or tension that I am holding consciously or unconsciously.

Allowing myself to unwind.

I am feeling more and more relaxed as I release muscle tension in my body.

I am taking care of my body by releasing tension from my muscles.

I am grateful for the support and strength of my muscles.

I am releasing any negative emotions that may be causing muscle tension.

I am creating a peaceful and calm environment for my muscles to relax.

I am taking the time to rest and allow my muscles to release.

I am letting go of any unnecessary tension and stress in my body.

I am visualizing my muscles becoming loose and relaxed.

I am feeling more comfortable and at ease as I release muscle tension.

I am allowing my muscles to rest and recover from any physical exertion.

I am grateful for my body's ability to heal and recover from tension.

I am breathing deeply and relaxing my muscles with each exhale.

I release any stiffness or tightness in my muscles.

I am noticing the positive effect of releasing muscle tension on my overall well-being.

I am taking the time to care for myself and for my body.

I am feeling lighter and more at ease as I release tension from my muscles.

I am grateful for the strength and resilience of my body.

I am focusing on the present moment and letting go of any tension from the past.

I am releasing any stress or anxiety that may be contributing to muscle tension.

I am allowing my muscles to relax and to let go of any tension they may be holding onto psychologically or physically.

I am feeling more peaceful and centered as I release muscle tension.

I am grateful for my body's natural ability to release and to heal.

I am creating a safe and nurturing space for myself to relax and release tension.

I release any fear that may be contributing to muscle tension.

I am feeling more in tune with my body as I listen.

I am grateful for the support and strength that my muscles provide to me every day.

I am releasing any stress or tension from my body,

Allowing it to become more relaxed and at ease.

I am feeling more comfortable and relaxed with each breath I take.

I am visualizing my muscles becoming more and more relaxed and at ease.

I am feeling more comfortable and relaxed with each breath I take.

I am visualizing my muscles becoming more and more relaxed and at ease.

I allow myself the time to care for my body and mind.

I am allowing my muscles to rest and recover from any physical or emotional strain.

I am grateful for the incredible healing power of my body and my muscles.

I am releasing any physical or emotional tension that may be holding me back.

I am feeling more and more present and connected to my body.

I am letting go of any negative energy that may be affecting me.

I am allowing my body to unwind and let go.

I release the need to control.

I am able to surrender.

I am committed to listening to my body.

And as I listen and learn,

I am more able to let go of any unconscious tension that I have.

I am grateful for my body.

I am committed to creating a safe space for myself.

In doing so,

I am more and more able to feel at ease.

Throughout the day,

I will check in with my body and let go of anything that no longer serves me.

As you continue to breathe deeply,

Let go of any remaining tension in your muscles.

Allow yourself to drift off peaceful and restful sleep.

Visualize yourself in a tranquil setting,

Surrounded by soothing colors and gentle sounds.

Let your body and mind completely relax and release any remaining tension.

As you sink deeper into relaxation and to sleep,

Know that you are safe and protected.

That your body will continue to heal and rejuvenate throughout the night.

Allow yourself to fully surrender to sleep.

Refreshed,

Energized.

And may this meditation sleep well.

Reviews

Your voice is lovely
Your vibration is amazing 🤩
Thank you for sharing

I’ve been meditating for 30 years
I found you at last - your style voice words and direction is perfect for me - not to airy fairy - clear accent - background simple sounds and not to much lead in- you just get to the meditation and its soothing - I play on repeat all night ! And I can share with my family as it’s not plus - Thank you

Put me right to y! Thank you 🙏

Wonderful! Thank you Michelle!🙏🏻❤️

Very gently relaxation, sweet affirmations. I've listened to this multiple time over the past week but havent stayed awake for the whole thing yet

I listen to this this morning to see if it would be a good one for bedtime and it is excellent thank you so much Michelle