(Free PDF Printable Script Included!)
2022 Update: Access the audio version on Insight Timer
Having difficulty falling asleep at night is one of the most common symptoms folks I work with present with. Whether it is part of the anxiety they are coping with, the fallout from a stressful day, or a trauma symptom – not being able to fall asleep at night can be an incredible source of additional stress.
One technique that can help with settling down at bedtime is a type of meditation called Progressive Muscle Relaxation (PMR, for short). Progressive muscle relaxation (PMR) is a relaxation technique that guides and directs focus on one body area at a time, first tensing the muscle and then relaxing it, to promote full-body relaxation (Anxiety Canada; Schwartz & Knipe, 2017).
This type of meditation has benefits that reach even beyond the bedtime routine. Helping children develop a habit of using PMR to settle can help with:
- learning to relax chronic tense muscles
- release patterns of holding the breath and taking shallow breaths
- notice the difference between tense and relaxed muscles, in order to cue a relaxed state when the first sign of stress rises (a super helpful skill for kids who experience anxiety and need strategies to ease out of the anxiety state)
Remember Compassion for Distracted Minds
When learning something new, remember to encourage your children to go easy on themselves. It is normal to lose focus during PMR, and any meditation, for that matter. When this happens, remind your little one to gently return his or her attention to the muscle group, with kindness toward self, and continue on.
When Self-Doubt Rears it’s Head
Trying something new can be a little daunting for many people. It can even crack open the door for self-doubt to creep in. You know self-doubt, it’s that low voice that incessantly asks, “Am I doing this right?” or shuts you down with the louder “I can’t do it!”. Honour that little voice of self-doubt by using a guided PMR script. Check out the one attached, or listen to the audio version on Insight Timer.
PMR Script (printable pdf):