Guided Progressive Muscle Relaxation 20 minutes before sleep

This PMR or progressive muscle relaxation guided meditation is a very calm and tension releasing experience. Moving through the different parts of your body one at a time you will tense up each muscle and then let go of any tight muscles. This body scan will progressively make you feel more at peace as you work your way through each area. There isn’t much in the way of visualisation in this guided meditation, just follow along in any way you feel works for you.
There is no pressure in this meditation so don’t feel the need to be exact in the technique, do it your way.
You can use this session at any time, not just at bedtime, as I mentioned use it whenever you need to.
You will find relaxation and calmness within this experience and perhaps be relaxed enough to fall asleep.
The music in this pmr meditation is unobtrusive and at a low level.