Muscle Relaxation (Meditation Script For Sleep)
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Word count: 1200
Approx. read time: 20 Min
Guided meditation script for sleep to help you relax every muscle in your body. This script was written by a professional meditation therapist who will guide you through a series of breathing and relaxation exercises to lull you into a long night’s sleep.
Relaxing your muscles one by one will calm your nerves and help you fall asleep by triggering a relaxation response in your body.
When your muscles are tense, your body's stress response is activated, leading to increased heart rate, blood pressure, and anxiety.
By relaxing each muscle group, you can break this cycle and promote physical and mental relaxation, which can help you drift off to sleep more easily.
Learn more about progressive muscle relaxation technique.
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 script:
Muscle Relaxation (Mediation Script For Sleep)
Make sure you are in a very comfortable position and that you will not be disturbed... You can listen to this session at any time. 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, in your own pace… as full as you can… holding it for a moment… and let the air go.
[Pause for 3 seconds]
Nice.
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… you relax your right leg all the way down to your right ankle and foot… each tow on your right foot slowly let go completely… bring your awareness up now to the right side of your neck, relaxing it… allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear… the entire right side of your head fully relaxes… Your right brain relaxes, allowing creativity to be fully accessible… Your entire right side is fully calm and relaxed… Sleep is easy for you when you feel this relaxed…
[Pause for 5 seconds]
Good… Begin to focus on your left palm… Relax your left palm and hand…relax each finger, one by one… relax your left wrist… your forearm… your elbow… relax your left bicep and entire upper arms… relax your left shoulder and down to your left hip, relaxing it too… you relax your left leg all the way down to your right ankle and foot… each tow on your left foot slowly let go completely… Bring your awareness up now to the left side of your neck, relaxing it… allow for any sounds that you hear to feel like tiny waves of relaxation going into your left ear… the entire left side of your head fully relaxes… Your left brain relaxes, allowing rationality to be fully accessible… Your entire left side is fully calm and relaxed… this brings you closer to falling asleep...
Learn more about the purpose and benefits of guided meditation.
Included files
Personal use
- 1. Muscle Relaxation (Mediation Script For Sleep) (PDF 96.86 KB)
Professional / Business use
- 1. Muscle Relaxation (Mediation Script For Sleep) (PDF 96.86 KB)
- 2. Muscle Relaxation (Mediation Script For Sleep) (WORD 34.76 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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