Guided Progressive Muscle Relaxation for Stress Reduction and Better Sleep

If you’ve ever found yourself lying awake at night, mind racing, or dreading an upcoming event that’s weighing heavily on your mind, you’re not alone. One powerful and simple tool that can help calm your nervous system is progressive muscle relaxation —a widely used relaxation technique that focuses on tensing and then relaxing different muscle groups to promote deep physical and mental relaxation.

In this guided meditation, I’ll walk you through a gentle progressive muscle relaxation session. This practice is ideal if you’re experiencing stress, anxiety, or insomnia, or if you just want to bring more mindfulness and calm into your day. You can do it before bed, before a stressful meeting, or anytime you need to reconnect with your body and breath.

🔹 What you’ll need:

• A quiet space

• A few uninterrupted minutes

• The willingness to let go, just for a moment

  
  

I encourage you to close your eyes, or simply soften your gaze, and follow along as we relax each part of the body—releasing tension, deepening the breath, and allowing the mind to settle.

This simple practice has helped many people improve their sleep quality, reduce anxiety, and cultivate a stronger connection between the mind and body.