Progressive Muscle Relaxation for Sleep Transistor (https://transistor.fm) https://feeds.transistor.fm/progressive-muscle-relaxation-for-sleep A calming, guided relaxation podcast designed to help you release tension, reduce stress, and fall asleep naturally. Each episode features a Progressive Muscle Relaxation (PMR) narration science-backed techniques that soothe the body and quiet the mind. Ideal for insomnia, anxiety, restlessness, or winding down at the end of the day. © 2025 Spotlight Podcasting 200084a1-ca92-525a-9692-b51384abe125 yes Jonathan Baillie Strong en Sun, 23 Nov 2025 12:39:31 -0500 Sun, 23 Nov 2025 12:40:06 -0500 https://img.transistor.fm/VkLY93mc7P8wRvZXm6xN9IzhEC5MokW_Nr5Uqea1ImY/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wOGI1/N2UxODk1MGE4MDI1/NzU5NmRmYzc1ZTky/NzJhZi5wbmc.jpg Progressive Muscle Relaxation for Sleep episodic Jonathan Baillie Strong A calming, guided relaxation podcast designed to help you release tension, reduce stress, and fall asleep naturally. Each episode features a Progressive Muscle Relaxation (PMR) narration science-backed techniques that soothe the body and quiet the mind. Ideal for insomnia, anxiety, restlessness, or winding down at the end of the day. A calming, guided relaxation podcast designed to help you release tension, reduce stress, and fall asleep naturally. sleep, insomnia, relaxation, progressive muscle relaxation, PMR, guided meditation, stress relief, bedtime routine Jonathan Baillie Strong No No Exhale Into Ease 3 3 Exhale Into Ease full 7982eb4f-4258-4e80-ab9e-7b8f5e0f592a https://share.transistor.fm/s/57b78f1f In this slow, breath-focused Progressive Muscle Relaxation (PMR) session, you’ll be guided to gently tense and release each major muscle group while using the exhale to soften, unwind, and signal ease throughout the body.


This practice emphasizes a calm, rhythmic breath - pairing every release with the silent cue “relax.”

Beginning with the hands and arms, moving through the face, shoulders, and torso, and ending with the legs and feet, each cycle helps you notice the contrast between tension and letting go as your body becomes lighter, warmer, and deeply at ease.


Use this session anytime you want to melt away stress, calm your nervous system, and ease into a peaceful state of rest. As you continue to breathe slowly and naturally, allow a full-body wave of relaxation to wash over you from head to toe.


Elevenlabs "Corrine" voice ID: FU2wlMFe7HYitm5uJynH
Voice Accent: English (British)
Music from Uppbeat: https://uppbeat.io/t/zimpzon/bubble

]]> In this slow, breath-focused Progressive Muscle Relaxation (PMR) session, you’ll be guided to gently tense and release each major muscle group while using the exhale to soften, unwind, and signal ease throughout the body.


This practice emphasizes a calm, rhythmic breath - pairing every release with the silent cue “relax.”

Beginning with the hands and arms, moving through the face, shoulders, and torso, and ending with the legs and feet, each cycle helps you notice the contrast between tension and letting go as your body becomes lighter, warmer, and deeply at ease.


Use this session anytime you want to melt away stress, calm your nervous system, and ease into a peaceful state of rest. As you continue to breathe slowly and naturally, allow a full-body wave of relaxation to wash over you from head to toe.


Elevenlabs "Corrine" voice ID: FU2wlMFe7HYitm5uJynH
Voice Accent: English (British)
Music from Uppbeat: https://uppbeat.io/t/zimpzon/bubble

]]> Sun, 23 Nov 2025 07:08:12 -0500 Jonathan Baillie Strong Jonathan Baillie Strong 724 In this slow, breath-focused Progressive Muscle Relaxation (PMR) session, you’ll be guided to gently tense and release each major muscle group while using the exhale to soften, unwind, and signal ease throughout the body.


This practice emphasizes a calm, rhythmic breath - pairing every release with the silent cue “relax.”

Beginning with the hands and arms, moving through the face, shoulders, and torso, and ending with the legs and feet, each cycle helps you notice the contrast between tension and letting go as your body becomes lighter, warmer, and deeply at ease.


Use this session anytime you want to melt away stress, calm your nervous system, and ease into a peaceful state of rest. As you continue to breathe slowly and naturally, allow a full-body wave of relaxation to wash over you from head to toe.


Elevenlabs "Corrine" voice ID: FU2wlMFe7HYitm5uJynH
Voice Accent: English (British)
Music from Uppbeat: https://uppbeat.io/t/zimpzon/bubble

]]> sleep, insomnia, relaxation, progressive muscle relaxation, PMR, guided meditation, stress relief, bedtime routine No Jonathan Baillie Strong Wave of Release 2 2 Wave of Release full 34ce476f-01bb-439e-805b-45b992873a1d https://share.transistor.fm/s/d1d828da In this guided Progressive Muscle Relaxation (PMR) practice, you’ll move slowly through each major muscle group — tensing gently without strain, holding for a few seconds, and then releasing fully to create a soothing wave of relaxation throughout the body.


This session begins with the face and upper body before moving gradually downward, helping you release stress, quiet the mind, and reconnect with your breath. Each cycle of tension and release deepens your sense of heaviness, calm, and ease.


Use this recording any time you need to unwind, reduce anxiety, or prepare your body for restful sleep. Allow the guided cues to support you as you soften, breathe, and let a wave of release flow from head to toe.

Text Source:
https://www.law.berkeley.edu/files/Progressive_Muscle_Relaxation.pdf

Elevenlabs "Aaditya K" Voice ID: qWdiyiWdNPlPyVCOLW0h
Music from Uppbeat: https://uppbeat.io/t/danijel-zambo/cleansing

]]> In this guided Progressive Muscle Relaxation (PMR) practice, you’ll move slowly through each major muscle group — tensing gently without strain, holding for a few seconds, and then releasing fully to create a soothing wave of relaxation throughout the body.


This session begins with the face and upper body before moving gradually downward, helping you release stress, quiet the mind, and reconnect with your breath. Each cycle of tension and release deepens your sense of heaviness, calm, and ease.


Use this recording any time you need to unwind, reduce anxiety, or prepare your body for restful sleep. Allow the guided cues to support you as you soften, breathe, and let a wave of release flow from head to toe.

Text Source:
https://www.law.berkeley.edu/files/Progressive_Muscle_Relaxation.pdf

Elevenlabs "Aaditya K" Voice ID: qWdiyiWdNPlPyVCOLW0h
Music from Uppbeat: https://uppbeat.io/t/danijel-zambo/cleansing

]]> Sun, 23 Nov 2025 06:52:09 -0500 Jonathan Baillie Strong Jonathan Baillie Strong 678 In this guided Progressive Muscle Relaxation (PMR) practice, you’ll move slowly through each major muscle group — tensing gently without strain, holding for a few seconds, and then releasing fully to create a soothing wave of relaxation throughout the body.


This session begins with the face and upper body before moving gradually downward, helping you release stress, quiet the mind, and reconnect with your breath. Each cycle of tension and release deepens your sense of heaviness, calm, and ease.


Use this recording any time you need to unwind, reduce anxiety, or prepare your body for restful sleep. Allow the guided cues to support you as you soften, breathe, and let a wave of release flow from head to toe.

Text Source:
https://www.law.berkeley.edu/files/Progressive_Muscle_Relaxation.pdf

Elevenlabs "Aaditya K" Voice ID: qWdiyiWdNPlPyVCOLW0h
Music from Uppbeat: https://uppbeat.io/t/danijel-zambo/cleansing

]]> sleep, insomnia, relaxation, progressive muscle relaxation, pmr, guided meditation, stress relief, tension release, breathing exercise, calming meditation, bedtime routine, body relaxation, deep rest No Jonathan Baillie Strong Sink Into Stillness 1 1 Sink Into Stillness full 0560535c-a4b8-4e20-935b-0c6afa3c4867 https://share.transistor.fm/s/3a4d00ec In this guided Progressive Muscle Relaxation (PMR) session, you’ll be led gently through a full-body sequence designed to release tension, calm the nervous system, and help you drift toward deep, restorative sleep.


Beginning at the feet and moving slowly up to the face and jaw, each muscle group is tensed and released in a soothing rhythm that helps your body grow heavier, softer, and completely at ease.


Perfect for winding down before bed, easing stress, or simply taking a quiet moment for yourself. Feel free to let yourself drift off at any point — you’ll wake feeling refreshed and restored.

Script Source: https://www.baylor.edu/content/services/document.php/183466.pdf

Elevenlabs "Rhea" Voice ID: eUdJpUEN3EslrgE24PKx
Music from Uppbeat: https://uppbeat.io/t/jonny-easton/aurora

]]> In this guided Progressive Muscle Relaxation (PMR) session, you’ll be led gently through a full-body sequence designed to release tension, calm the nervous system, and help you drift toward deep, restorative sleep.


Beginning at the feet and moving slowly up to the face and jaw, each muscle group is tensed and released in a soothing rhythm that helps your body grow heavier, softer, and completely at ease.


Perfect for winding down before bed, easing stress, or simply taking a quiet moment for yourself. Feel free to let yourself drift off at any point — you’ll wake feeling refreshed and restored.

Script Source: https://www.baylor.edu/content/services/document.php/183466.pdf

Elevenlabs "Rhea" Voice ID: eUdJpUEN3EslrgE24PKx
Music from Uppbeat: https://uppbeat.io/t/jonny-easton/aurora

]]> Sun, 23 Nov 2025 06:40:43 -0500 Jonathan Baillie Strong Jonathan Baillie Strong 830 In this guided Progressive Muscle Relaxation (PMR) session, you’ll be led gently through a full-body sequence designed to release tension, calm the nervous system, and help you drift toward deep, restorative sleep.


Beginning at the feet and moving slowly up to the face and jaw, each muscle group is tensed and released in a soothing rhythm that helps your body grow heavier, softer, and completely at ease.


Perfect for winding down before bed, easing stress, or simply taking a quiet moment for yourself. Feel free to let yourself drift off at any point — you’ll wake feeling refreshed and restored.

Script Source: https://www.baylor.edu/content/services/document.php/183466.pdf

Elevenlabs "Rhea" Voice ID: eUdJpUEN3EslrgE24PKx
Music from Uppbeat: https://uppbeat.io/t/jonny-easton/aurora

]]> sleep, insomnia, relaxation, guided meditation, progressive muscle relaxation, pmr, body scan, stress relief, anxiety relief, calming meditation, bedtime routine, sleep aid, deep rest No Jonathan Baillie Strong