October 14, 2025 • 9 mins
Day 3: Deep Sleep Meditation for Insomnia | Progressive Muscle Relaxation to Quiet Your Mind
Welcome to Day 3: Deep Sleep Meditation for Insomnia, the perfect session in your 5 Days to a Calmer You routine. This is a crucial Functional Improvement/Nightly Routine episode dedicated to helping you overcome sleep anxiety and the relentless cycle of overthinking before bed.
If you struggle with insomnia or find your mind racing the moment your head hits the pillow, this is your solution. We begin by guiding you through a powerful Progressive Muscle Relaxation (PMR) sequence designed to physically release tension held in the body, which is a common barrier to sleep. This full-body relaxation is followed by a gentle release of anxious thoughts and worries.
Use this guided session as your nightly ritual to learn how to effectively quiet your mind before bed and drift into a peaceful, restorative deep sleep.What you will gain from this Guided Session:
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Li
Welcome to Day 3: Deep Sleep Meditation for Insomnia, the perfect session in your 5 Days to a Calmer You routine. This is a crucial Functional Improvement/Nightly Routine episode dedicated to helping you overcome sleep anxiety and the relentless cycle of overthinking before bed.
If you struggle with insomnia or find your mind racing the moment your head hits the pillow, this is your solution. We begin by guiding you through a powerful Progressive Muscle Relaxation (PMR) sequence designed to physically release tension held in the body, which is a common barrier to sleep. This full-body relaxation is followed by a gentle release of anxious thoughts and worries.
Use this guided session as your nightly ritual to learn how to effectively quiet your mind before bed and drift into a peaceful, restorative deep sleep.What you will gain from this Guided Session:
- A full Progressive Muscle Relaxation for sleep anxiety to calm your body and mind.
- Proven techniques for releasing anxious thoughts and stopping mental chatter (Overthinking Relief).
- Master the foundational steps for a consistent nightly routine that supports better sleep.
- A functional solution to help manage the symptoms of insomnia naturally.
- Guided sleep meditation releasing anxious thoughts
- Progressive Muscle Relaxation for sleep anxiety
- How to quiet your mind before bed
- Meditation for overthinking and insomnia
- Nightly routine for better sleep
- Deep sleep hypnosis for anxiety
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Li
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Day three. Quiet mind, deep sleep. Acknowledging the
night time mind. Hi there, If you're joining me now,
it means you're likely grappling with the restless mind that
comes out at night, that internal loop of what ifs
(00:27):
that is the core of sleep anxiety. Tonight, we are
not going to fight those thoughts. We're going to give
them a gentle place to rest, allowing you to establish
a functional nightly routine. So get comfortable in your bed,
(00:54):
turn down the lights, and prepare your body deep ressed.
Phase one, releasing the thoughts. We begin with a gentle
guided sleep meditation Releasing anxious thoughts. Imagine your mind is
(01:22):
a vast, quiet lake. When you have an anxious thought,
a worry about tomorrow, or a replay of today, Imagine
it is a small boat floating on the surface. Do
(01:44):
not jump onto the boat, just notice it. Acknowledge it
the thought by gently laboring it. There is a thought
about work. Now, with your next slow outbreath, watch that
(02:07):
boat drifts slowly away from the shore until it disappears
completely on the horizon. The lake remains calm. The lake
is your capacity for rest. If another thought bubbles up,
(02:32):
repeat the process. Imagine it as the boat, labeling it
however you wish, gently notice it and with every gentle,
deep outbreath, watch it as it drifts away on the
(02:54):
current of your breath. This practice helps you to quiet
your mind before bed, without force, but training your brain
to switch from doing to simply being. And if you
(03:19):
lose track, if your mind wanders, which is normal, acknowledge
these moments. They are what being human is all about.
But when you're ready, refocus as the boat or boats
(03:42):
simply drift away and onto Phase two, anchoring the body.
As your mind now settles, will turn to the body.
We are going to use progressive muscle relaxation for sleep anxiety,
(04:08):
a tnique designed to systematically release tension you didn't even
realize you were holding onto. This is critical for insomnia relief,
as a relaxed body supports a relaxed mind. Let's start
(04:31):
with your feet. Curl your toes tightly, making a fist
with your feet. Hold the tension there now five four
three two one, Now suddenly release, letting your feet go
(04:53):
completely limp and heavy. Imagine and notice eve of warmth
and relaxation that follows. Repeat this a few times, then
move up to your calves and lower legs once more,
(05:16):
ever so gently flex your calves, tensing the muscles and
drawing your toes towards your shins. Hold that tension five
four three two one and release and imagine the tension
(05:44):
just draining away as you relax deeper and deeper. Now
repeat once more. When you finish listening to this, take
all the time you wish to run through each part
(06:06):
as often as you need, and then through the rest
of your body, clenching your hands and wrists home five
four three two one, release and unwine, drifting deeper into sleep,
(06:38):
further and further down. And now your arms your biceps
gently tense five four three two one relief and unwind
(07:08):
deeper and deeper into sleep. And then squeeze your shoulder
blades together hold five four three two one relief, melting
(07:33):
your shoulders into the bed. Unwind and relax, and then
tighten your jaw, pressing your tongue against the roof of
your mouth, holding five four three two on. Relax and unwine.
(08:06):
Drifting further and further down. Feel the profound heaviness that
now anchors your entire body to the bed. Let yourself
sink deeper. Allow yourself to find peace. You have successfully
(08:35):
quietened your mind and released the tension within your body.
You are ready for sleep. Allow my voice to drift
away now, and if your mind begins to stir, simply
(08:57):
return to the feeling of your heavy body and your
deep natural breath. You've earned this rest. Sleep deeply, sleep well,
Relax and unwine. Deeper and deeper and deeper.
Welcome to Day three. Quiet mind, deep sleep. Acknowledging the
night time mind. Hi there, If you're joining me now,
it means you're likely grappling with the restless mind that
comes out at night, that internal loop of what ifs
(00:27):
that is the core of sleep anxiety. Tonight, we are
not going to fight those thoughts. We're going to give
them a gentle place to rest, allowing you to establish
a functional nightly routine. So get comfortable in your bed,
(00:54):
turn down the lights, and prepare your body deep ressed.
Phase one, releasing the thoughts. We begin with a gentle
guided sleep meditation Releasing anxious thoughts. Imagine your mind is
(01:22):
a vast, quiet lake. When you have an anxious thought,
a worry about tomorrow, or a replay of today, Imagine
it is a small boat floating on the surface. Do
(01:44):
not jump onto the boat, just notice it. Acknowledge it
the thought by gently laboring it. There is a thought
about work. Now, with your next slow outbreath, watch that
(02:07):
boat drifts slowly away from the shore until it disappears
completely on the horizon. The lake remains calm. The lake
is your capacity for rest. If another thought bubbles up,
(02:32):
repeat the process. Imagine it as the boat, labeling it
however you wish, gently notice it and with every gentle,
deep outbreath, watch it as it drifts away on the
(02:54):
current of your breath. This practice helps you to quiet
your mind before bed, without force, but training your brain
to switch from doing to simply being. And if you
(03:19):
lose track, if your mind wanders, which is normal, acknowledge
these moments. They are what being human is all about.
But when you're ready, refocus as the boat or boats
(03:42):
simply drift away and onto Phase two, anchoring the body.
As your mind now settles, will turn to the body.
We are going to use progressive muscle relaxation for sleep anxiety,
(04:08):
a tnique designed to systematically release tension you didn't even
realize you were holding onto. This is critical for insomnia relief,
as a relaxed body supports a relaxed mind. Let's start
(04:31):
with your feet. Curl your toes tightly, making a fist
with your feet. Hold the tension there now five four
three two one, Now suddenly release, letting your feet go
(04:53):
completely limp and heavy. Imagine and notice eve of warmth
and relaxation that follows. Repeat this a few times, then
move up to your calves and lower legs once more,
(05:16):
ever so gently flex your calves, tensing the muscles and
drawing your toes towards your shins. Hold that tension five
four three two one and release and imagine the tension
(05:44):
just draining away as you relax deeper and deeper. Now
repeat once more. When you finish listening to this, take
all the time you wish to run through each part
(06:06):
as often as you need, and then through the rest
of your body, clenching your hands and wrists home five
four three two one, release and unwine, drifting deeper into sleep,
(06:38):
further and further down. And now your arms your biceps
gently tense five four three two one relief and unwind
(07:08):
deeper and deeper into sleep. And then squeeze your shoulder
blades together hold five four three two one relief, melting
(07:33):
your shoulders into the bed. Unwind and relax, and then
tighten your jaw, pressing your tongue against the roof of
your mouth, holding five four three two on. Relax and unwine.
(08:06):
Drifting further and further down. Feel the profound heaviness that
now anchors your entire body to the bed. Let yourself
sink deeper. Allow yourself to find peace. You have successfully
(08:35):
quietened your mind and released the tension within your body.
You are ready for sleep. Allow my voice to drift
away now, and if your mind begins to stir, simply
(08:57):
return to the feeling of your heavy body and your
deep natural breath. You've earned this rest. Sleep deeply, sleep well,
Relax and unwine. Deeper and deeper and deeper.
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