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

Page: https://stenobird.com/podcast/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141/ohne-musik-di-28-04-entspannt-einschlafen-ruhe-am-meer
Text version: https://stenobird.com/podcast/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141/ohne-musik-di-28-04-entspannt-einschlafen-ruhe-am-meer.md
Podcast: [Entspannt einschlafen - Meditation & Achtsamkeit für die Nacht](https://stenobird.com/podcast/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141)
Published: 2026-04-28T17:05:00+00:00
Episode link: https://entspannteinschlafen.de
Audio file: 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
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Duration seconds: 1230

## Resource

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.

## 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

## Topics

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

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

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## Transcript

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