Release Anxiety Before Sleep: Guided Relaxation

Ease into a peaceful night with this calming guided practice. Using gentle breathing and progressive muscle relaxation, you’ll release physical and mental tension, reduce anxiety, and prepare your body and mind for deep, restorative sleep. Drift into rest with ease.

Transcript

Welcome, This is Natalie. This guided relaxation is designed to help you release anxiety before sleep. Through gentle breathing and progressive muscle relaxation, You'll invite your body and mind into a state of calm, Preparing to grift into restful slumber. Find a comfortable position in bed, Allowing your body to be fully supported. Let your arms rest loosely by your sides, Your legs heavy and relaxed. Close your eyes when you're ready. Begin by noticing your breath. Without changing anything, Simply observe the gentle rise and fall of your chest. Notice the cold stream of air entering your nostrils, And the warm stream of air leaving your nostrils. Now, Slowly inhale through your nose to a count of four. Two, Three, Four. Hold gently for a count of seven. Two, Three, Four, Five, Six, Seven. And exhale softly through your mouth to a count of eight. Two, Three, Four, Five, Six, Seven, Eight. Again, Inhale. Two, Three, Four. Hold. Two, Three, Four, Five, Six, Seven. And exhale. Two, Three, Four, Five, Six, Seven, Eight. With each breath, Imagine your body letting go of tension, Your mind softening into stillness. Return to your normal breath. We'll now guide the body through gentle waves of tension and release. You don't need to strain, Just a light squeeze and then a full letting go. We'll start with your feet and legs. Curl your toes, Tighten your calves, Hold and release. Feel the heaviness spreading down into your feet. Next, Squeeze your legs together, Engaging your thighs, Hold and let them relax. Notice warmth and ease. We'll move on to your hands and arms. Make gentle fists, Draw your arms in, Hold and release. Let your fingers uncurl, Your arms rest heavy. Now lift your shoulders toward your ears. Squeeze your neck, Hold and let them melt down. Imagine the weight sliding off your body. Finally, We move on to your face and jaw. Gently squeeze your eyes shut, Press your lips together, Hold and release. Let your jaw relax, Your forehead smooth. Now take a deep breath in, And as you exhale, Feel your whole body letting go, Sinking deeper into comfort. Return to your natural breath. Each inhale brings ease. Each exhale releases the day. Allow yourself to rest in this stillness, Your body free from tension, Your mind free from worry. There is nothing left to do. You are safe, Supported, And ready to drift into deep, Deep restorative.