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Stressevening10 min
Body Scan Relaxation
Progressive muscle relaxation reduces physical tension stored from the day. This technique is clinically proven to improve sleep quality and reduce anxiety.
Step-by-Step Guide
- 1
Lie in bed with lights dim or off
- 2
Start at the top of your head
- 3
Tense your forehead muscles for 5 seconds, then release
- 4
Move to jaw, neck, shoulders — tense and release each
- 5
Continue down: arms, hands, chest, stomach
- 6
Legs, feet, toes — tense each for 5s, release
- 7
Breathe deeply and enjoy the total relaxation
Pro Tips
- •If you fall asleep during the scan — perfect
- •Pair with nature sounds or silence
- •Focus on the difference between tension and relaxation
Benefits
Physical tension release
Faster sleep onset
Deeper sleep quality
Reduced chronic tension
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