Progressive Muscle Relaxation for Evening
This meditation guides you through muscle relaxation techniques to prepare for restful sleep. It helps you unwind, sleep better, and wake up refreshed by releasing physical tension from the day.
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This meditation guides you through muscle relaxation techniques to prepare for restful sleep. It helps you unwind, sleep better, and wake up refreshed by releasing physical tension from the day.
Transcript
Welcome to this evening meditation for progressive muscle relaxation. My name is Michael, and I will be your guide on this journey.
Take a moment to find a comfortable position, perhaps lying down. Allow your limbs to lengthen and your body to soften—relaxing your shoulders, hips, and back, all the way down to your feet. From the shoulders to the fingertips, let go of any remaining tension.
Soften your eyes and allow yourself to settle.
Together, let’s take a deep, slow breath in through the nose… and a gentle sighing exhale out of the mouth. Let’s try that once more—inhale slowly and deeply… and exhale, letting it go.
Now, keeping your lips gently sealed, begin breathing in and out through the nose. Allow your breath to flow effortlessly, dissolving any pauses between inhales and exhales, creating a seamless transition—one breath at a time.
Let this breath be the foundation for the rest of your practice, guiding you into a state of deep relaxation as you prepare to wind down from your day.
Take a moment to find a comfortable position, perhaps lying down. Allow your limbs to lengthen and your body to soften—relaxing your shoulders, hips, and back, all the way down to your feet. From the shoulders to the fingertips, let go of any remaining tension.
Soften your eyes and allow yourself to settle.
Together, let’s take a deep, slow breath in through the nose… and a gentle sighing exhale out of the mouth. Let’s try that once more—inhale slowly and deeply… and exhale, letting it go.
Now, keeping your lips gently sealed, begin breathing in and out through the nose. Allow your breath to flow effortlessly, dissolving any pauses between inhales and exhales, creating a seamless transition—one breath at a time.
Let this breath be the foundation for the rest of your practice, guiding you into a state of deep relaxation as you prepare to wind down from your day.
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