Sleep scientist Dr. Michael Breus offers two guided relaxations that are so effective, many people fall asleep before they’re finished listening! And you can download these helpful tools any time from your Zeo Sleep Coach website.

To Begin

To get started, you can download the Sound Sleep Solutions MP3s or a printable version of the audio script below – then have someone read it to you. If no one’s available who can read you the script while you relax, try reviewing it yourself and then walking yourself through these “exercises” in relaxation.

What to Expect

In the Sound Sleep Solutions MP3, Dr. Breus walks you through each step toward deeper physical and mental relaxation. In both tracks, you will be invited to lay down, close your eyes, and breathe deeply.

For physical relaxation, Dr. Breus talks you through an easy way to relax your body, from the tips of your toes to the top of your head. He uses proven techniques that help you to first notice the tension in your body, and then release it.

To relieve your mind of sleep-stealing stresses, Dr. Breus gently invites you to imagine yourself on a warm, sunny beach or any tranquil and beautiful place of your choosing. He guides you through a visualization that can help you drift off to an ever deeper state of calm.

Throughout both of these guided relaxations, Dr. Breus reminds you to breathe in a way that allows your body and mind to let go of tensions.

Just a Few Minutes Can Make All the Difference

It doesn’t take much time to use these guided relaxations – only about 13 minutes to relax your mind, and just 5 to 6 minutes to lose that physical tension. So give it a try! And if you’re new to guided relaxation, try to keep an open mind and give these techniques a chance to help you sleep better.

Get Ready to Relax

To get the fullest benefit from these guided relaxations, it’s best to listen to them while lying in bed, in dim light or with lights off. Rather than using ear buds, allow the sound to come from speakers, so you can roll over and sleep.

Go Ahead – Fall Asleep!

What if you don’t make it through the whole muscle relaxation or guided imagery? Good for you! It’s just further proof that you, like many others, found these techniques so effective that you didn’t make it through to the end before you fell asleep.

Enjoy!

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Physical Relaxation PDF

Mental Relaxation PDF

Physical Relaxation MP3

Mental Relaxation MP3