Relaxing the Muscles

Welcome to your wind-down. In this wind-down, we'll practice squeezing and releasing different parts of the body to help the muscles relax and let go so you can drift off to sleep. Let's start by lying down or sitting up in a comfortable position, and just take a nice, slow, deep breath in and out through your nose. And as you continue to take some deep breaths, just feeling your lungs expanding on the inhale and feeling them deflate as you exhale. And see if you can allow your exhale to be a little bit slower than your inhale, just taking your time. (no audio) And if it feels comfortable for you right now, just go ahead and allow your eyes to softly close, and take this moment to notice how you feel. Maybe even name the emotion or sensations that you're noticing. (no audio) And, now, invite yourself to be just as you are, welcoming and allowing whatever is present to be just as it is. And take a moment to feel the bed or surface that's supporting you, allowing your body to sink into the surface as you feel the support and the solidity underneath you. (no audio) And to start our progressive muscle relaxation, we'll start by bringing our attention to the right foot and toes. So, go ahead and curl your toes and hold the squeeze for just a few seconds, noticing sensations there. Then, take a deep breath in, and, as you exhale, just release your toes, and notice and savor the sensations of releasing. Notice how different it is to release versus tense up. Notice the difference in sensations and the relief that comes from releasing tension. And, now, see if you can bring your attention to your right calf and thigh. So, tighten your calf muscle by pulling your toes toward you and tightening your thigh muscle, and we'll hold the squeeze here for just a few seconds, just noticing sensations, and then take a nice, deep breath in, and, as you exhale, release. Notice the feeling of ease as you release the muscles and just savor that sensation for a few more moments. (no audio) And, now, moving over to the left foot and toes and repeating. So, go ahead and curl your left toes and hold the squeeze there for a few seconds, just noticing how it feels. And take a deep breath in, and, as you exhale, release the toes, noticing how it feels to let go and the difference between the two sensations. (no audio) And, now, we'll move up to the left calf and thigh. So, tighten your calf muscle by pulling your toes toward you and squeeze your thigh muscle and hold the squeeze, and we'll hold here for a few seconds, just noticing sensations. And take a nice, deep breath in, and, as you exhale, release. What is it like to let go? Just savor any ease you feel in your legs. And, now, we'll bring...