Progressive Muscle Relaxation for Sleep

In this slow, breath-focused Progressive Muscle Relaxation (PMR) session, you’ll be guided to gently tense and release each major muscle group while using the exhale to soften, unwind, and signal ease throughout the body. This practice emphasizes a calm, rhythmic breath - pairing every release with the silent cue “relax.” Beginning with the hands and arms, moving through the face, shoulders, and t...

In this guided Progressive Muscle Relaxation (PMR) practice, you’ll move slowly through each major muscle group — tensing gently without strain, holding for a few seconds, and then releasing fully to create a soothing wave of relaxation throughout the body. This session begins with the face and upper body before moving gradually downward, helping you release stress, quiet the mind, and reconnect w...

In this guided Progressive Muscle Relaxation (PMR) session, you’ll be led gently through a full-body sequence designed to release tension, calm the nervous system, and help you drift toward deep, restorative sleep. Beginning at the feet and moving slowly up to the face and jaw, each muscle group is tensed and released in a soothing rhythm that helps your body grow heavier, softer, and completely a...