Stenobird

Episode

(ohne Musik) Di, 28.04. Entspannt einschlafen - Ruhe am Meer

Podcast
Entspannt einschlafen - Meditation & Achtsamkeit für die Nacht
Published
Apr 28, 2026
Duration seconds
1230
Processing state
processed
Canonical source
https://entspannteinschlafen.de
Audio
https://pscrb.fm/rss/p/https://at.pnrcdn.com/c/evc95t/i/1632396/e/92968e6a-fe1b-45c5-a75b-d8bd6632cd55/f/0428_OHNE_MUSIK(1).mp3?v=1778346830&awCollectionId=at-f5qvl&awEpisodeId=at-f5qvl-57080c7a298bea734f561fa415a2e7f155cae6f0&episodeUuid=92968e6a-fe1b-45c5-a75b-d8bd6632cd55&origin=feed
JSON
/v1/public/podcasts/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141/episodes/ohne-musik-di-28-04-entspannt-einschlafen-ruhe-am-meer
Markdown
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Summary

A guided progressive muscle relaxation and visualization journey designed to transition the mind from active thinking to physical sensation. The session uses a coastal landscape to anchor deep relaxation and promote sleep.

Topics

  • Guided Meditation
  • Sleep Aid
  • Progressive Muscle Relaxation
  • Body Scan
  • Visualization
  • Mindfulness
  • Stress Relief
  • Ocean Sounds

Highlights

  • Main idea: Transition from cognitive thinking to somatic awareness through focused breathing
  • Practical takeaway: Use progressive weight release to physically signal the body to let go of tension
  • Technique: Systematic body scanning from the chest down to the feet and back up to the head
  • Visualization: A mental journey through symbolic doors to a serene, sensory-rich seaside environment
  • Core affirmation: Reaffirming personal worth to foster a sense of safety and security before sleep

Chapters

  1. 1:00 Initial Grounding: Settling into a comfortable sleeping position and focusing on the rhythm of the chest.
  2. 2:00 Body Scan: Lower Extremities: Directing attention to the abdomen, legs, and feet to release physical weight and tension.
  3. 4:00 Body Scan: Upper Body: Systematically relaxing the back, shoulders, arms, and hands.
  4. 6:00 Head and Facial Release: Releasing tension in the neck, jaw, and mouth to achieve full physical stillness.
  5. 8:00 The Threshold Journey: A guided visualization of walking through symbolic doors toward a new mental landscape.
  6. 9:00 Coastal Visualization: Immersing the senses in the warmth, scent, and texture of a lonely beach.
  7. 11:00 Ocean Panorama and Integration: Reaching the cliffside to experience the vastness of the horizon and the rhythm of the waves.