Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove - Sleep Hypnosis - Progressive Muscle Relaxation
Episode Date: June 16, 2020Progressive Muscle Relaxation Sleep Hypnosis. Starting from the top of your head and working down to your toes, feel the tension in each muscle disappear as this track navigates your whole body, leavi...ng you deeply relaxed and asleep. Please leave a 5-star review & SUBSCRIBE on Apple and Spotify. Sleep Cove Premium Become a Premium Member for Bonus Episodes & Ad-Free listening: Visit https://www.sleepcove.com/support and become a Premium Member. Get Instant Access and sign-up in two taps. The Sleep Cove Premium Feed includes: - Access to over 200 Ad-free Episodes - Regular Exclusive Bonus Episodes - A Back Catalogue of Dozens of Exclusive Episodes - Full Audiobooks like Alice in Wonderland - Your name read out on the Show - Our Love! Get your 7-day free trial: https://sleepcove.com/support For Apple users, click the TRY FREE button for a 2-week free trial and become a Premium Member Today. Support our Sponsors: This episode of Sleep Cove is brought to you by BetterHelp. Give online therapy a try at betterhelp.com/sleepcove and get on your way to being your best self. Our Sister Shows: - Calm Cove - https://link.chtbl.com/bgSKfkbt - Relaxing Music & Ambient Sounds - Mysteries at Midnight - Mystery Bedtime Stories - https://link.chtbl.com/skj6YFah - Let's Begin - Daytime Meditations with wake sections at the end - https://link.chtbl.com/Z--DgSH4 - YouTube Bedtime Story Channel - https://rb.gy/t7wyjk - YouTube Sleep Hypnosis & Meditation Channel - https://www.youtube.com/channel/UClE6WJgPYRBtwVQ1qDBrbqw Connect: - Join the Newsletter for a Bonus Meditation - https://www.sleepcove.com/bonus - Facebook: https://rb.gy/azpdrd - Instagram: https://www.instagram.com/sleep_cove/ - TikTok: https://www.tiktok.com/@sleepcovechris Recommended Products: Comfortable Sleep Headphones - https://www.sleepcove.com/headphones The Best Mattress from Puffy: https://sleepcove.com/puffy Our Sister Shows in more detail: Calm Cove is our music channel, where you can find Relaxing Music, White Noise and Nature Sounds - https://link.chtbl.com/bgSKfkbt Let’s Begin is our brand new Day Meditation podcast. Start your day feeling relaxed and positive, or take some time out to unwind with these calming meditations with wakeners at the end so that you can continue your day. If you love our bedtime stories, check out Mysteries at Midnight, our brand-new podcast dedicated to the mystery stories our listeners love so much. Enjoy even more from Poirot, Sherlock and more classic mystery tales. _______________ All Content by Sleep Cove is for educational or entertainment purposes and does not provide or replace professional medical advice, diagnosis or treatment. Always seek the advice of your medical professional before making any changes to your treatment and if in any doubt, contact your doctor. Please listen in a place where you can safely go to sleep. Sleep Cove is not responsible or liable for any loss, damage or injury arising from the use of this content. _________________ Sleep Cove content includes guided sleep meditations, sleep hypnosis (hypnotherapy), sleep stories (visualizations) and Bedtime Stories for adults and grown-ups, all designed to help you get a great night's sleep Learn more about your ad choices. Visit megaphone.fm/adchoices
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Welcome to Sleep Cove, the podcast and YouTube channel, to get a great night's sleep.
In this episode, we'll be doing a progressive muscle relaxation.
So if you have any tension, this will help you get to sleep.
Please listen to this recording.
where you can safely go to sleep.
Please do not listen whilst driving or operating heavy machinery.
Please make yourself as comfortable as possible.
We are going to go through a progressive relaxation episode.
This is often also called a muscle progressive relaxation as we go
through each muscle group.
You will tense, then relax
each group, right down
to the feet and stresses
in the body.
This is often known as the
Jacobson relaxation technique
and has been used
in medicine and therapy
for tens and tens of years.
So I hope it works for you and I hope
you enjoy it. You can always
learn this technique yourself
by just following the
instructions is very easy. And after a few listens to this reading you'll be able to do it yourself.
So if you're ever in the position where you can't listen to Sleep Cove, give this relaxation technique a go.
And hopefully you'll be able to detense and get rid of all that stress and gently go to sleep.
Now please settle down in your bed,
acclimate yourself as comfortable as you can,
loosen any tight clothing you may have,
and just make sure you are as relaxed as possible.
Make sure the room is as dark as possible
and no distractions which are going to take you away
from this hypnosis technique.
So you have allowed yourself to say,
little down, comfortably now. You are comfortable. Think about being supported in the bed.
Think about in your body and if your eyes aren't closed now. Just allow them to gently shut.
Deep breath in just letting your whole body relax. This is all you just allow yourself to relax
completely, just to go loose like a doll, imagine, overcoat, put across a chair, everything
just hangs all yourself, beginning to go for relaxation. Surprised to learn that we're going
to become more and more relaxed, deeper and deeper relaxed, and more and more comfortable,
to kiss your attention on your eyes, tiny muscles, round your eyelids, and if you can imagine
that these muscles are just so relaxed, they don't even work anymore.
You couldn't even open your eyes if you tried. Just relax. Just pull you. Imagine all those
muscles and heavy and just feel that weight. Pulling your shoulders down until you were just
lying there. Neatly relaxed and comfortable.
Imagine all the muscles in your chest relaxing.
Imagine how all those muscles that connect from your back and your spine into your stomach,
out your entire body, just relax, just relax, breathes into your arms, to gently tense your upper arms a little and then let it go.
Let it go. Letting go allows you to relax that part even more. Now maybe you can tense your
forearms a little or relaxation can flow into those arms. Those hands need to relax. You can
gently hold the relaxation go into your hands and you can forget about and enjoy you to imagine.
Relaxation feeling flows back up your arms and into your chest and down.
into your stomach, keying slow, brings in peace, healing and fulfillment.
Legs now feels so amazing to do this. Do it again in your arms if it feels good.
You gently tense and release those muscles every time you release. You may sense the relaxation
happening all through your body. One foot and then the other might have a
difficulty deciding which foot to think about first and it might all seem too much trouble and as you do you imagine
those feet legs and your muscles as you feel so relaxed as you focus inward people can just drift away when they're
and nothing matters just drifts where it will if it is forgotten and you just feel the feeling of drifting way you are still feeling
tension. What I would like you to do now is mentally go round every part of your body and just
check if there is any tension, your shoulders, your arms, and if there is, you can focus on
that part. Imagine how easily it would feel if it was totally relaxed with every breath.
There is a voice in your head talking to that part
and if you feel it is good
you can always tense and relax
but still has tension