Progressive Muscle Relaxation for Sleep

Exhale Into Ease

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 torso, and ending with the legs and feet, each cycle helps you notice the contrast between tension and letting go as your body becomes lighter, warmer, and deeply at ease. Use this session anytime you want to melt away stress, calm your nervous system, and ease into a peaceful state of rest. As you continue to breathe slowly and naturally, allow a full-body wave of relaxation to wash over you from head to toe. Elevenlabs "Corrine" voice ID: FU2wlMFe7HYitm5uJynH Voice Accent: English (British) Music from Uppbeat: https://uppbeat.io/t/zimpzon/bubble

Wave of Release

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 with your breath. Each cycle of tension and release deepens your sense of heaviness, calm, and ease. Use this recording any time you need to unwind, reduce anxiety, or prepare your body for restful sleep. Allow the guided cues to support you as you soften, breathe, and let a wave of release flow from head to toe. Text Source: https://www.law.berkeley.edu/files/Progressive_Muscle_Relaxation.pdf Elevenlabs "Aaditya K" Voice ID: qWdiyiWdNPlPyVCOLW0h Music from Uppbeat: https://uppbeat.io/t/danijel-zambo/cleansing

Sink Into Stillness

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 at ease. Perfect for winding down before bed, easing stress, or simply taking a quiet moment for yourself. Feel free to let yourself drift off at any point — you’ll wake feeling refreshed and restored. Script Source: https://www.baylor.edu/content/services/document.php/183466.pdf [https://www.baylor.edu/content/services/document.php/183466.pdf] Elevenlabs "Rhea" Voice ID: eUdJpUEN3EslrgE24PKx Music from Uppbeat: https://uppbeat.io/t/jonny-easton/aurora