Calming Bedtime Progressive Muscle Relaxation
This progressive muscle relaxation has been crafted to help you feel calmer, feel less anxious, and drift off to sweet dreams. Progressive muscle relaxation (PMR) technique is designed to help you achieve a deep state of physical relaxation, which in turn fosters mental calmness, making it an excellent option for those struggling with insomnia, anxiety and stress. Especially at bedtime. IMPORTANT: This technique involves tensing and relaxing muscle groups progressively through the whole body. If you are prone to injury you should apply less tension to any sensitive areas like the jaw, neck, or back, as they can be easily injured if over-contracted. You should avoid using this exercise if you have hypertension (or check with your doctor first). Music in this video is by 'Syntropy' via Epidemic Sound
Transcript
Hello and welcome to this guided session of progressive muscle relaxation for anxiety relief and restful sleep.
I'm Joanne and I'm so glad you're here.
You might have chosen this video because you're feeling anxious and struggling to calm down enough to fall asleep.
Sometimes the more we try to sleep,
The more unsettled and anxious we become.
You're not alone in this.
What you're experiencing happens to a lot of people,
Including myself.
That's why I'm here to gently guide you through a series of muscle relaxation techniques designed to release physical tension,
Helping you feel calmer mentally and emotionally,
Especially during moments of heightened anxiety.
As we work through each muscle group,
Perhaps you'll gradually find yourself drifting into a peaceful state,
Perfect for easing into a restful night's sleep.
I encourage you to let go of any expectations for this session.
Perhaps all you need to do right now is listen to my voice and just breathe.
There's no pressure to get it perfect.
You can always come back and listen again to try the relaxation techniques when you're ready.
So if you're ready to give this a try,
Go ahead and lie down on your back if that feels comfortable for you.
You can also close your eyes to help bring your focus inward and away from external distractions.
Let's start by focusing on your breath.
Take a deep breath in through your nose,
Allowing your lungs to fill completely.
Hold it for a moment,
And then exhale slowly through your mouth,
Releasing all the tension you've been carrying.
Feel the weight of the day melting away as you continue to breathe deeply.
Inhale once more.
Breathe in.
Hold.
And now let go,
Exhaling any lingering stress.
Now one last deep breath in.
Breathe in.
Hold.
And now exhale fully,
Feeling a wave of relaxation beginning to wash over you.
Now bring your attention all the way down to your feet and toes.
Take a gentle breath in and curl your toes downward,
Tensing the muscles in your feet.
Hold that tension briefly.
And now exhale,
Releasing the tension completely.
That's it.
Feel your feet relax and soften,
Sinking into your bed.
Let go of any remaining tightness,
And just allow yourself to feel grounded and secure,
Supported on the surface that you're resting on.
Good.
Now focus on your lower legs.
And as you breathe in,
Gently pull your toes towards your shins,
Feeling the stretch in your calves.
That's it.
Hold the tension for a moment.
And now slowly exhale and release all that tension.
Feel a soothing warmth spread through your calves,
Easing away the anxiety.
Now move your attention to your thighs.
Gently tighten the muscles,
Feeling them contract.
Hold tightly,
Squeeze,
Feel that tension building.
And now breathe out and release.
That's it.
Let your thighs become heavy and relaxed,
As if sinking deeper into the bed.
Feel calmness spreading through your legs,
From the tips of your toes,
All the way up into your thighs.
Now bring your focus to your hips and buttocks.
And as you inhale,
Gently squeeze these muscles.
Squeeze and hold,
Noticing any discomfort,
Any anxiety.
And now exhale and release.
That's it.
Feel your hips and lower back relax,
Letting go of any stress held in this area.
Just let your hips and lower back soften.
And now bring your focus to your belly.
And as you take a deep breath in,
Gently tighten your stomach muscles.
Hold and squeeze.
And as you exhale now,
Release it all.
That's it.
Just let go.
Feel your abdomen soften.
Allow for deep,
Calming breaths.
Let go of any anxiety stored in your core.
And feel the peace settling in.
And now shift your attention to your chest.
Inhale deeply,
Expanding your chest and holding the air for a moment.
Feel the stretch.
Hold.
And now exhale slowly.
That's it.
Letting your chest relax.
With each breath out,
Imagine the anxiety leaving your body,
Replaced by a soothing sense of calm.
Now let's move to your hands and arms.
And as you inhale,
Make a gentle fist with each hand.
Squeeze.
Feel the tension in your fingers and forearms.
Hold the tension.
And now as you exhale,
Open your hands and let that tension melt away.
Good.
Feel the relaxation flowing down from your shoulders to your fingertips.
Just allow the hands to relax.
And now focus on your shoulders and neck.
And as you breathe in,
Gently shrug your shoulders up towards your ears.
And then hold and squeeze.
Notice any discomfort,
Any tension.
And now exhale,
Letting your shoulders drop and relax.
Feel those muscles in your neck soften and lengthen,
Releasing any tightness.
Finally,
Bring your attention now to your face.
And as you breathe in,
Scrunch up your facial muscles.
Tightening your eyes,
Your nose,
Your mouth.
And then hold that tension.
Squeeze.
And now as you exhale,
Let it all go.
Good.
Feel your forehead smooth out.
Your eyes soften.
And your jaw release.
Let any remaining anxiety or stress flow away with your breath.
And now,
We're going to work from the head all the way down back to your feet.
So,
Bring your attention to your forehead.
Tense your forehead by raising your eyebrows as high as you can.
And then,
As you exhale,
Let your forehead drop.
Tense your forehead by raising your eyebrows as high as you can.
And as you hold this tension,
Notice where your forehead feels tense.
And now relax.
Notice how it feels to have those muscles soften,
To give way to that feeling of relaxation.
Now,
Once again,
Tense your forehead.
Raise your eyebrows as high as you can.
Hold.
And now relax.
Let all that tension drain from your forehead.
Now your eyes and nose.
Close your eyes for just a moment.
And wrinkle your nose.
Notice the tension in your eyes,
Your nose and the upper parts of your cheeks.
Hold and squeeze.
And now relax.
Notice how you let go,
How that discomfort of tension just fades away.
Giving way to relaxation.
And now,
Once again,
Close your eyes very tightly,
Wrinkle your nose,
And hold.
And now relax.
Notice the discomfort fade away,
Replaced by a calm,
Relaxed feeling.
And now your mouth and jaw.
Put your mouth in a forced smile and clench your teeth tightly.
Your lips,
Cheeks and jaw should feel tense.
And just hold.
And now relax.
Relax those eyes.
Relax your nose.
Relax your entire face.
Notice the feeling as the muscles loosen.
And just give way to this feeling of relaxation as it spreads through your face.
And now let's just do that one more time.
Put your mouth into a forced smile and clench your teeth.
Feel the tension building.
And now relax.
Relax your face.
Notice the feeling of relaxation.
Your teeth part slightly.
Your face and jaw become more and more relaxed.
And now see if you can soften your face just a little bit more.
And now just take a nice,
Full,
Comfortable breath.
And then hold it at the top.
And now breathe out and relax.
And now bring your attention to your neck and shoulders.
Tense the muscles of your neck and shoulders by shrugging your shoulders.
Just like before,
Try to touch your ears with your shoulders.
Feel that tension building.
Hold.
And now let go.
That's it.
Relax your neck.
Relax your shoulders.
And now,
Once again,
Tense those muscles of the neck and shoulders.
Try to touch your ears.
That's it.
Squeeze and hold.
And now relax.
Feel your shoulders becoming much more comfortable.
Feel the relief as tension gives way to relaxation.
Now squeeze your hands into fists.
Squeeze as tightly as you can.
Feel the tension in your hands and forearms.
Hold.
And now let go.
Let all that tension flow out of your forearm,
Out of your hands,
Replaced by a sense of relief and relaxation.
Now let's do that one more time.
Squeeze your hands into fists.
Squeeze and hold.
And now let go.
Let all that tension flow out of your forearms,
Out of your hands,
Out of your fingertips,
Replaced by a sense of relief and relaxation.
Feeling completely relaxed in your hands and arms and fingers.
Now focus on your breathing and on your chest muscles.
Take in a nice,
Slow,
Deep breath in through your nose.
Hold it for a count of three.
And now breathe out.
Good.
Feel the sense of relief in your chest as you breathe out.
Feel the sense of relief in your chest as you breathe out.
All those muscles softening.
And again,
Breathe in deeply through your nose.
Hold it for a count of three.
Notice the tension building.
And now let go.
And now let go.
Relax your chest.
Allow those muscles to soften and relax.
Now keeping your face,
Neck,
Shoulders,
Arms and chest as relaxed as possible,
I'm going to ask you now to arch your back as if you have a pillow in the lower and middle parts of your back.
That's it.
Now draw your shoulder blades together as if you want them to touch your spine.
Good.
Now hold this position.
Squeeze.
Notice the feeling of tension in your back.
And now relax.
Good.
Let the relaxation spread into the muscles of your back.
And now let's do that one more time.
Arch your back as if you have a pillow under the middle and lower parts of your back.
And then draw your shoulder blades together.
Squeeze and hold.
And now let go.
Good.
Allow the relaxation to spread into all the muscles of your back.
Allow the relaxation to spread into all the muscles of your back.
With each breath out,
Allow the relaxation to go deeper and deeper.
And now for your abdomen.
Tighten your belly by drawing your belly button down towards your spine.
Hold this position.
And now release.
That's it.
Relax your belly.
Let's do that one more time.
Squeeze your belly.
Draw your belly button down towards your spine.
Squeeze and hold.
And now let go.
Feel your belly soften,
Becoming more and more relaxed.
All that tension being replaced with relaxation.
And now let's move down into your hips and legs.
I'd like you to push the heels of your feet against the bed.
And as you do this,
Tighten your buttocks,
Your hips and your legs.
That's it.
Feel the tension in your buttocks,
Your thighs,
Your calves.
Squeeze and hold.
And now release.
Feel the tension drain away.
And now let's do that one more time.
Push down the heels of your feet against the bed.
Squeeze your legs and your buttocks and your hips.
Squeeze and hold.
And now relax.
Good.
Feel the tension leave your buttocks,
Leave your thighs,
And leave your calves.
And let this feeling of relaxation spread deeper and deeper.
And now finally,
Bring your attention all the way down to your toes.
Now curl your toes and tighten the muscles of your feet.
That's it.
Feel the tension in your toes and your feet.
And now relax.
That's it.
Notice the feeling of letting go and how it brings in a feeling of relaxation.
And one more time.
Curl your toes and tighten the muscles of those feet.
Squeeze and hold.
Squeeze and hold.
And now relax.
Notice the feeling of relaxation in your feet and in your toes.
Now take a moment to scan your entire body from the top of your head all the way down to the tips of your toes.
And as you take a deep breath in,
Imagine that breath flowing to any remaining areas of tension,
Bringing warmth and relaxation to that area.
And as you exhale,
Let all that tension dissolve completely,
Leaving your body feeling light and relaxed.
Notice how relaxation feels in your body.
Perhaps you feel a comforting heaviness,
Or maybe a lightness that lifts away any tension.
Whatever sensations you're experiencing,
Allow yourself to be enveloped by that comforting sense of ease.
It is safe to relax.
It is safe to let go.
The more you allow yourself to be enveloped by that comforting sense of ease,
The more you let go.
The more you embrace this feeling,
The more relaxed you will become,
Sinking deeper into your bed.
Now if you find that you're not quite ready to drift off just yet,
That's perfectly okay.
You can listen to this recording again and again,
Or simply relax and follow your breathing.
Trust that when the time is right,
You will drift off peacefully.
There's no need to force or control anything.
Just rest in this feeling,
Knowing that everything is okay.
Enjoy the sense of ease and relaxation,
And let go of any need to control the outcome.
And when the moment is right,
Sleep will gently take over.
And you'll drift off into a restful,
Rejuvenating sleep.
And as you drift off,
Know that you are in a safe and peaceful space.
A calm,
Safe space you can always return to whenever you need to.
And now as this relaxation comes to an end,
You may drift off to sleep,
Or you may simply choose to relax and rest here for a few moments longer as the music continues to play in the background.
And just enjoy this wonderful feeling of peace and relaxation.
Sweet dreams,
My friend.
