Progressive Muscle Relaxation (PMR) for Sleep

Find a comfortable position in your bed, lying on your back, with your arms resting gently by your sides. Close your eyes and take a slow, deep breath in through your nose, allowing your abdomen to rise. As you exhale through your mouth, release any tension or stress you may be holding.

Now, bring your attention to your toes. Notice the sensations in your toes and imagine them becoming warm and heavy. Take a moment to gently curl your toes, holding for a few seconds, and then release, allowing the tension to melt away. Feel a wave of relaxation spreading through your toes, soothing them completely.

Shift your focus to your feet. Visualize a soothing light or warmth enveloping your feet, gently relaxing the muscles. Take a deep breath in, and as you exhale, release any remaining tension from your feet, allowing them to become completely loose and at ease. Feel the weight of your feet sinking into the bed.

Move your attention up to your calves and thighs. With each breath, imagine a wave of relaxation flowing through your lower legs and thighs, soothing every muscle. As you inhale, gently tense the muscles in your calves and thighs, and as you exhale, let go of the tension, feeling a deep sense of relaxation wash over them. Feel your legs becoming heavier and more relaxed.

Now, bring your awareness to your lower back and abdomen. Take a moment to focus on your breath, allowing it to become slow and steady. With each breath out, release any tightness or discomfort in your lower back and abdomen. Imagine your breath flowing into these areas, bringing relaxation and a sense of tranquility. Feel your lower back and abdomen becoming soft and relaxed.

Shift your attention to your hands and arms. Take a deep breath in, and as you exhale, imagine all the tension in your hands and arms melting away. Allow your hands and arms to rest gently, feeling a sense of weightlessness and calmness. Visualize any remaining tension being released with each breath out, leaving your hands and arms completely relaxed.

Move your focus to your shoulders. Inhale deeply, and as you exhale, allow your shoulders to sink down and away from your ears. Visualize any tension or tightness in your shoulders dissolving, leaving them feeling light and at ease. Feel a sense of warmth and relaxation spreading through your shoulders and down your back.

Now, bring your awareness to your neck and facial muscles. Allow your neck to soften and your jaw to relax. Let go of any tension in your forehead, cheeks, and jaw, allowing the muscles to become loose and free of strain. Imagine a gentle wave of relaxation flowing through your neck and face, soothing every muscle and promoting a deep sense of calmness.

Take a few moments to scan your body and notice if there are any lingering areas of tension. If you find any, direct your attention to those areas and imagine them becoming enveloped in a soft, soothing light. Visualize the light melting away any remaining tension, leaving your whole body in a state of complete relaxation.

Continue to breathe slowly and deeply, allowing each breath to carry you deeper into a state of relaxation and sleep. Feel yourself embraced by a sense of tranquility and comfort, knowing that sleep will come naturally to you.

You are now ready to surrender to a restful and rejuvenating sleep. Let go of any thoughts or worries, and trust in the natural rhythm of your body and mind to guide you into a deep slumber.

May you enjoy a peaceful and restorative sleep.