Body Relaxation For Sleep (Meditation Script)

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Document format: PDF
Word count: 1180
Approx. read time: 20 Min

Download guided sleep meditation script to help you relax every part of your body. This script was written by a professional mindfulness therapist and will help you to relax by using a technique known as progressive body relaxation.

Relaxing your body parts one by one, also known as progressive muscle relaxation, helps you fall asleep by reducing muscle tension and promoting a state of physical and mental relaxation.

The technique involves tensing and then relaxing different muscle groups in your body and helps to release tension in the muscles, allowing your body to relax and promoting a feeling of calmness and drowsiness, which can make it easier to fall asleep.

The focus on the physical sensations of tensing and relaxing the muscles can help to distract you from any racing thoughts or worries that may be keeping you awake.

You can use this guided meditation script to create your own meditation audio or video for commercial use and for sale. Please choose the "Professional / Business" pricing option from the menu above.

If you're making your own guided meditations, consider adding some relaxing meditation music.

Here's a snippet from this guided sleep meditation:

Body Relaxation For Sleep (20 Min Meditation Script)

Make sure you are in a very comfortable position and that you will not be disturbed... You can listen to this meditation be it in the day, when you can catch a break, or at night, when you are ready to float off into a long night’s sleep.

[Pause for 3 seconds]

Take a large breath in, pulling in as much air as you can… and just let it go.

[Pause for 3 seconds]

Allow yourself another full and beautiful breath… letting it go without pushing the air out too hard.

[Pause for 3 seconds]

Take one more breath, at your own pace… as full as you can… holding it for a moment… and let the air go.

[Pause for 3 seconds]


Taking a few big breaths whenever you are ready to rest is now your priority.

[Pause for 5 seconds]

Begin to focus on your right palm… Relax your right palm and hand… relax each finger, one by one… relax your right wrist… your forearm… your elbow… relax your right bicep and entire upper arms… relax your right shoulder and down to your right hip, relaxing it too...

Learn more about the purpose and benefits of guided meditation.

Included files

Personal use

  • 1. Body Relaxation For Sleep (Meditation Script) (PDF 95.05 KB)

Professional / Business use

  • 1. Body Relaxation For Sleep (Meditation Script) (PDF 95.05 KB)

How you can use downloaded content

All downloads come with lifetime, royalty free license.

With the "Personal use" option you can use it for your own personal enjoyment (to listen or read at home, in your car, while working, travelling, exercising, and so on).

With the "Professional use" option you can use it to support your business or use it commercially (to promote your service or product, to enhanse your services, or to create derivative products). For example, when you purchase a meditation script or audio you can use it to record your own guided meditations or to make videos for a monetized YouTube channel.

You are not allowed to re-sell / distribute downloaded content or to claim the authorship. Learn more about limitations


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