A Progressive Relaxation Practice for Better Sleep

If you struggle to fall asleep at night, a simple yet effective Progressive Relaxation practice may help you slip into and stay in a restful state, as well as help you wake up more refreshed and with less body aches. You can also use this practice when you’re feeling generally tense and want to relieve some stress.

  1. Lay down on your back and get cozy.
  2. Take a long, slow breath in through your nose. Pause and tense up your feet, squeezing tension into this part of your body.
  3. Exhale slowly and fully relax your feet.
  4. Repeat steps 2-3 for different parts of your body, progressing upward (tense your calves, then knees, thighs, hips, spine, arms, etc. until you end with your face and scalp).
  5. Finish with squeezing and then releasing tension through your whole body.
  6. Finish with a long, slow exhale.
  7. Rest comfortably.

Self-Reflection: Pay attention to how this practice affects your sleep. Do you notice that you fall asleep more quickly, that it influences how sound your sleep is, or both? If it helps you, pass it on!

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