Sleep script
Sleep scripts
Sleep scripts in three styles: progressive relaxation, body scan, and bedtime imagery. Read one page aloud at the pace of a slow breath.
Sleep script
Progressive Limb Melt: A Ten-Minute Tension Release
Progressive relaxation works by contrast: you tense a group of muscles briefly, then let go, and the release is easier to feel than relaxation asked for directly.
10 min Progressive relaxation
Sleep script
The Night Train: Twenty Minutes in a Sleeper Car
Guided imagery works best when the scene has strong rhythm and no decisions.
20 min Bedtime imagery
Sleep script
Head-to-Toe Body Scan: Twenty Minutes Without a Task
A body scan is not a relaxation trick, it is a way of giving attention a slow, boring job so it stops rehearsing.
20 min Body scan
Times shown are the recommended length of the practice, not a maximum. Stopping early is always allowed and is not a failure of the technique.