Progressive Relaxation For Deep Sleep And Relaxation

This guided progressive relaxation helps you deeply relax. You can listen to this anytime you want to feel deeply relaxed or just before going to bed so you can fall asleep more easily, sleep deeply, and wake up feeling rested and refreshed. You'll be guided through a progressive relaxation to become more and more relaxed. If you'd like to drift into sleep at the end of the meditation, you can do so. This meditation is based on the work of Brian Weiss.

Transcript

This meditation is a progressive relaxation to help you fall into a deep and relaxed sleep and wake up feeling rested and refreshed.

Please do not listen to this meditation while driving a car or operating any heavy machinery.

Find yourself in a comfortable position lying down,

Getting nice and cozy,

Maybe finding a really warm or comfortable blanket to wrap around yourself,

Making sure that your head is comfortable,

Putting the pillows or blankets wherever you need them to feel very comfortable and relaxed.

Once you're feeling safe and comfortable,

I'd like for you to close your eyes.

That's good.

Now you can just let your body relax,

Just relaxing in a nice,

Easy way,

Feeling very comfortable.

Now I'd like for you to take a really deep breath,

Good and deep,

And hold it.

Now let it out very slowly.

Very good.

Nice and slow.

Now I'd like for you to take another breath,

A good,

Deep breath,

And slowly let that air out as well.

Very good.

Once more now,

I'd like you to take one more good,

Deep breath and hold it.

Excellent.

Now slowly let it out,

And you can already feel your body begin to relax.

You can let that feeling of relaxation,

That warm,

Wonderful,

Relaxing feeling,

Drift down,

Down,

Down,

All the way down to your feet.

You can feel your feet as they become loose and relaxed and limp.

And now you can let this warm,

Easy relaxation flow upward,

Up into your ankles.

You can let your ankles become loose and relaxed.

From your ankles,

You can let the comfortable relaxation flow up to all the muscles in your legs,

Large and small muscles,

All the muscles.

And this relaxation flows up now into your knees and now into your thighs.

Let your thighs relax more and more.

Now let this relaxation move into your hips.

Let them become more and more relaxed,

Deeply relaxed.

And now into your abdomen,

Your belly.

With each breath,

You exhale,

Just let your body go deeper and deeper,

Relaxed.

Just let it go.

Let it all go.

More and more now.

Let this feeling of relaxation,

This warm,

Wonderful feeling,

Let it gently flow up the muscles of your back.

The relaxation goes up into your lower back,

Your middle back,

Your upper back,

Relaxing your whole spine and all the muscles in your back.

You can feel them relax now.

Let all the muscles in your back go loose and limp,

Just like a rag doll.

You can let this relaxation flow up into your shoulders now,

Up and over,

And through your shoulders and down into your chest.

When you exhale,

All the muscles in your chest can just relax.

All the muscles relax deeper and deeper.

This relaxation fills your heart.

Imagine your heart filling with this beautiful golden energy and pumping that energy and that relaxation throughout all the blood vessels of your body.

Now feeling deeply,

Deeply relaxed.

Now let that warm feeling of relaxation flow down,

Down your arms and into your elbows.

From your elbows into your wrists.

From your wrists into your hands.

Down,

Down,

Down into your fingertips,

Guiding you deeper and deeper,

Relaxed.

Just letting go,

Letting everything go more and more.

And if you drift off to sleep at any point during this meditation,

You will fall into a very deep and restful sleep.

Very,

Very deep sleep.

And you will wake up whenever you need to wake up,

Feeling so rested and refreshed,

Full of this beautiful energy.

Wake and alert whenever you need to be.

And now letting that wonderful feeling of relaxation flow up the muscles of your neck,

Relaxing all the muscles in your neck,

Going loose and limp like a rag doll.

Let the feeling of relaxation flow into your head.

Now let that relaxation flow over the top of your head and down,

Down into your brow.

Let all the muscles in your forehead relax.

Eyebrows relaxed.

All the muscles in your eyes can now relax more and more relaxed.

You can feel the muscles around your eyes relax and your cheeks.

The muscles in your cheeks relax.

The muscles of your chin.

Let them relax.

More and more relaxed.

Now you can notice if your teeth are clenched.

And if they are,

Simply unclench them now.

You can let your jaw relax.

Just let it sag now.

Let it all go.

More and more.

Becoming deeper and deeper relaxed.

Now I'm going to count from three down to one and on each count,

Let yourself relax more and more.

Go deeper and deeper relaxed,

Drifting into a beautiful deep sleep.

If that is in your highest good at this time.

Three going deeper and deeper relaxed.

Two going deeper and deeper.

Three going deeper and deeper.

So deep now.

So comfortable and relaxed.

Just letting yourself go.

More and more relaxed.

Now any noises you hear other than my voice will not disturb you in any way.

In fact,

Every outside noise helps you to go deeper and deeper relaxed.

Letting go more and more.

Completely relaxing.

Now I'm going to count from five down to one.

And on each count,

You can relax more and more.

Let the relaxation just double through your entire body.

Becoming twice as relaxed.

Five relaxation starting to double.

Four very comfortable and relaxed.

Becoming more and more relaxed.

Three relaxation doubling more and more.

Two almost double now in your entire body.

Twice as relaxed.

One relaxation has now doubled in your body.

Every nerve,

Every muscle,

Every tissue doubled in its relaxation.

More and more relaxed.

Letting go deeper down,

Further and further.

Now I'm going to count down from five down to one again.

On each count,

You can relax further and further until you triple the relaxation.

Five relaxation starting to triple in your body.

Four relaxation tripling more and more,

Further and further.

Three very comfortable,

Very relaxed.

Two relaxation almost triple now in your body.

One relaxation has now tripled in your body.

Every muscle,

Every tissue,

Every fiber in your body tripling its relaxation.

Just really letting go,

Loosening up,

Relaxing more and more.

Very limp and relaxed.

Your body feels perfectly comfortable.

All discomforts are now gone.

Completely gone from your body.

And in this deeply relaxed state,

Your body begins to heal itself.

All your organs,

All your glands are functioning perfectly now.

Your whole body is functioning perfectly.

Just letting go,

Letting yourself go more and more.

You will be aware of your surroundings in a pleasant way.

You may hear sounds in the background,

But those sounds will not disturb you in any way.

The only sound you need to pay attention to,

The only sound you will be interested in is the sound of my voice.

And the sound of my voice helps you to relax even more.

And as you feel yourself so deeply relaxed,

You can gently turn off this recording whenever it suits you and fall into a deep relaxation,

A deep sleep.

You will sleep as long as you can and wake up when it is time for you to wake up.

And when you do wake up,

You will be feeling more awake and alert in full control of your body and your mind.

Feeling wonderful.

Feeling great,

Refreshed,

Relaxed,

And yet filled with a beautiful healing energy.

And now I will leave you to continue to stay in a relaxed state for as long as you would like.

There will be no bell at the end of this meditation so that you may awaken whenever you would like to.

Set your body's internal clock to wake you when it is time.

And for now,

You may continue to enjoy this deep relaxation.

Thank you.

Reviews

Lovely night sleep and I feel more way more happy, I wake up happy amd excited for the day ahead and after doing this regularly and constantly I find my mood has changed to happy most of the time!

Such a great relaxation meditation. I even drifted off to sleep before it finished, which is very rare for me. I will definitely return to this again.

Thank you so much Vanessa 🌻🙏🥰

Wonderful. I was able to go deep and relaxed 😴

Excellent! Thank you Vanessa! I am refreshingly recharged after a power nap, with your lovely guidance.

Deeply relaxing mediation, excellent and just what I was looking for...

Very effective, it helped me fall asleep.

Slept great! Thank you!

Fell right to sleep 💤💘🙏🏻

It's very nice. Thank you .

Your voice is amazing. It soothes mind and i feel very calm and peaceful. It's wonderful. I listen to this almost every day. Thanks again.

Very relaxing. Very repetitive, even to the point of being tedious, but highly effective. It’s more helpful to me than Yoga Nidra which I find very busy. This is deeply relaxing, just like it says it is. <satisfied sigh>
🙏🌺

Loved it, thank you 🙏🙏🙏

Wonderful, thank you

Very soothing and sent me right to dream land. Namaste 🙏🏻🌸🙏🏻

Thank you worked a treat. Om Shanti.

Very relaxing. Thank you.

Fell asleep thanks 🙇‍♀️

Thank you so much🙏
Feeling totally relaxed

I fell asleep before the end