108 Progressive Relaxation for a Great Night’s Sleep

Affirmation Pod

Josie Ong Media

Education, Mental Health, Health & Fitness, Self-improvement

4.7 • 958 Ratings

🗓️ 12 March 2017

⏱️ 42 minutes

🔗️ Recording | iTunes | RSS

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Summary

This progressive relaxation for sleep moves you through tensing and relaxing your entire body and then gives you about 20 minutes of music as you drift into a great night's sleep. The sister episode to this one is Episode 246 Progressive Relaxation for a Better Sleep SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors Want More Episodes Like this One? Episode 251 Empowering Affirmations to Close Your Day Episode 220 After Bad Dreams and Nightmares Episode 199 Your Good Night Coach Episode 143 Preparing for Tomorrow LISTENER LOVE 🙏🏻 "If you’re struggling creating your own affirmations as part of your daily practice, I highly recommend Josie Ong’s podcast. They’re super quick to listen to!" - Naomi Powell "I found this blissful podcast in a harsh time in my life when I was going through a toxic breakup. Josie really helped me work through that tough spot with self-care and recognition. I have and always will recommend Josie's podcast to everyone. There is so much knowledge and self love here." - Alexis Maclure "Honestly, I know I’ve gone on about it before, but I just can’t recommend Affirmation Pod enough!" - Tiah Eckhart You Are Enough ❤️ Life can get difficult. Jobs are lost, hearts are broken, plans get changed, things go wrong. We’ve all been there. But when life gives you lemons, how do you cope? How do you navigate through grief with resilience? How do you control your emotions instead of letting them control you? Maybe you have unhealthy coping strategies. Maybe you bury your emotions, talk down to yourself, or power through the day without allowing yourself even a moment of rest and reflection. Sound familiar? Not anymore! 👇🏻 Sign up for premium access to Affirmation Pod and get the language you need to transform your inner dialogue and embrace the fabulous YOU. Offering over 400 ad-free affirmations - plus monthly bonuses! - Affirmation Pod Premium is the toolbox you need to navigate your way through every season of life. Enjoy calming meditations, guided visualizations, empowering playlists and more as you become the best version of yourself. Yes, life isn’t always easy. But with the help of Affirmation Pod Premium, you’ll be more equipped to handle the ups and downs with grace, confidence, and courage. And you’ll feel better about yourself too – double win! Sign up today for ad free versions of all the Affirmation Pod episodes PLUS over 80 bonus ad free episodes you won’t hear on the podcast. GET PREMIUM ACCESS NOW AffirmationPodAccess.com FAVORITE BONUS EPISODES INCLUDE Resilience Playlist Self-Love Bonus Playlist Changing the Stories You Make Up in Your Head I Can Handle This Slowing Down for Stillness Keeping the Past in the Past SUBSCRIBE FOR PREMIUM ACCESS AffirmationPodAccess.com “I listen to these while I'm brushing my teeth or getting a facial. She always drops some nuggets.” – Gabrielle Union "This is my all time most favorite affirmation podcast! Download it my friends. Her voice is so relaxing." - Brittany Mchugh “Josie talks to you and it sets a really positive tone for the day.” - Maria Hatzistefanis How can I serve you better? I always welcome your feedback and suggestions at AffirmationPod.com/Feedback Thanks for listening to Affirmation Pod today! 🙏🏻 Now go be you, know you and love you! Sending love and strength ❤️💪🏻✨ Josie BECOME A PREMIUM ACCESS MEMBER AffirmationPodAccess.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	The And now putting away all distraction.
0:30.0	clearing your calendar, clearing your mind.
0:35.0	mind.
0:41.0	Find that comfortable position.
0:45.0	Do a little wiggle, if you're not quite there yet, in that comfortable space.
1:15.0	Move into relaxation as you take slow deep breaths. finding your center, center, and giving yourself that message, I'm preparing for a great night's sleep.
1:51.0	Do a scan from your head all the way to your toes, telling each part of your body, hey, it's time to sleep.
1:55.0	Now take your fingers, take your hands, make a fist.
2:09.0	Bend them at the back of the wrist.
2:13.3	Tighten and tighten.
2:18.3	Feeling the tension in your wrist,
2:20.3	your fists, your forearms.
2:25.0	Now relax. Feel the looseness in your forearms, your wrists, your hands, your fingers.
2:37.5	Notice the contrast with the tension.
2:42.4	And now let's do this again.
2:45.0	Bringing your fingers in for a fist,
2:48.0	tighten, tighten, feeling that tension, release.
2:54.0	Feeling how loose it is all through your arms and your hands.
3:04.0	Now make a fist again, bending your elbows and pulling your fist right up close to your shoulder.
3:20.0	Tense your biceps. Hold and then let your hands drop down and relax.
3:30.0	Feel the difference from before. And now if you use both arms, you can use both arms again if you only used one arm in the last one. Use the other arm make a
3:55.2	fist, bring it into your shoulder, tense your bicep, take a deep breath in and release, letting that tension flow out of the tips of your fingers. noticing how relaxed your arms and your hands feel. Now turn your tension to your head, wrinkle your forehead.
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