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If your body simply will not switch off tonight, if you are lying there with your jaw

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clenched and your shoulders up by your ears, legs that just will not settle no matter how

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tight your mind is, this session was built for exactly this moment.

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Tonight we use progressive muscle relaxation, a gentle tense and release through every part

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of the body so that you can finally drift off to sleep.

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Let us begin.

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Welcome to calming anxiety.

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I'm Martin, your clinical hypnotherapist and a former frontline paramedic.

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Today we get deep restorative sleep for your body.

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If this is your first time with us, hit the follow now so that tomorrow's session

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finds you automatically.

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Now get yourself fully settled, lying down if you're ready, nothing left to hold onto

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and let us begin the body scale.

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Let's start at your feet.

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As you breathe in gently curl your toes downwards, tensing the muscles in your feet, hold

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that for a moment and then on the out breath let it all go.

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Feel the tension draining straight out through your toes.

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Now breathe in again and this time tighten the carbs just enough to be aware of them, pulling

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your toes upwards towards your shins and hold and then release on the out breath.

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This the difference between holding and letting go.

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That contrast is the whole secret of progressive muscle relaxation.

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Your body learns what relaxed muscles actually feel like.

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Once more in the carbs, gently tense on the in breath just enough to say hello and then

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as you breathe out, relax and release.

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Now move your thoughts to your thighs, gently squeezing, holding for a counter three and fully

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release on the out breath, feeling your legs grow heavy against the bed.

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And now moving upwards in again and this time draw your stomach in just slightly, tensing

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through the core, hold and then let go allowing your breath to fall that trill back into your

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belly.

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Breathe in now and make two soft fists with your hands squeezing, hold and release letting

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your fingers uncurl completely, heavy and still.

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Now in again and lift your shoulders up gently towards your ears, hold the tension there for

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just a moment and on the long easy out breath, let them drop further than the field's

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natural, completely loose.

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Now the muscles in your face, one more breath in and this time scrunch the muscles up, your

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jaw, your forehead, all of it, hold and release.

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Feeling your jaw drops slightly open, your forehead smooth and wide.

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Feet release, you are sending your nervous system one very clear message that you are safe.

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This is enough to let go and that message is exactly what allows your whole body to ease

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night time anxiety and then begin its descent towards deep sleep genuinely.

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Relax now, touch your chest with your thoughts, breathe in, hold and then sink and release deeper

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and deeper. Now in the stillness that's left behind, let's

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view tonight's affirmations, you don't need to do anything with these except let them settle,

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repeat them after me silently or whisper them if you will.

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My body has done its work for today, now it gets to rest.

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Every muscle I let go of is a message of safety to my mind.

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I do not have to hold on tonight, I am allowed to let everything go.

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Sleep is not something I have to chase, it is something I simply allow.

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My only job right now is to rest and I am already doing it perfectly.

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Let these words sink in deeper than usual tonight.

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Your body has already shown you what letting go feels like, so allow your mind to follow

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it all the way down, drifting off the sleep, drifting further away from today and further

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into the deep restorative sleep your whole system has been waiting for, further and further

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down.

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Relax and unwind.

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My body has done its work for today, now it gets to rest.

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Every muscle I let go of is a message of safety to my mind.

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I do not have to hold on tonight, I am allowed to let everything go.

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Sleep is not something I have to choose, it is something I simply allow.

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My only job right now is to rest and I am already doing it perfectly.

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Further and further down.

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Before we close here are tonight's three daily caring tips.

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The cool room cue.

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Your body needs to drop slightly in temperature to properly fall asleep so a cooler room helps

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the nervous system get that message faster.

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If you can, crack a window or turn the thermostat down just to touch before you climb into bed

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tonight.

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2.

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The brain dump.

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If your mind keeps reaching for tomorrow's to-do list the moment you lie down, keep a

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note pad by the bed and write down the three loose threads, then close the notebook.

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You have given your brain permission to sleep.

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3.

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The Heavy Lips Anker.

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Notice right now how heavy your arms and legs already feel after the body scan.

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That heaviness isn't exhaustion, it's your nervous system's own signal that it's ready

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for deep sleep.

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Let it anchor you down rather than fighting to stay alert.

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If you're already drifting, simply let my voice fade now.

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You have nowhere else to be tonight.

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If you're still here with me, carry that heaviness with you into deep sleep.

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Tomorrow there will be a brand new session waiting.

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So hit follow and you'll find it automatically.

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If I help tonight in the morning, do share this on your social media.

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Keep deeply my friend, smile when you wake and in your dreams, be kind.

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