# (ohne Musik) Fr, 08.05. Entspannt einschlafen - Ein Ort für deine Ruhe

Page: https://stenobird.com/podcast/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141/ohne-musik-fr-08-05-entspannt-einschlafen-ein-ort-f-r-deine-ruhe
Text version: https://stenobird.com/podcast/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141/ohne-musik-fr-08-05-entspannt-einschlafen-ein-ort-f-r-deine-ruhe.md
Podcast: [Entspannt einschlafen - Meditation & Achtsamkeit für die Nacht](https://stenobird.com/podcast/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141)
Published: 2026-05-08T17:05:00+00:00
Episode link: https://www.entspannteinschlafen.de
Audio file: https://pscrb.fm/rss/p/https://at.pnrcdn.com/c/evc95t/i/1638325/e/1f84070a-e019-4a4a-9910-5b253822c2ae/f/0508_OHNE_MUSIK(1).mp3?v=1779124330&awCollectionId=at-f5qvl&awEpisodeId=at-f5qvl-4a04489746836c7ebbf91e2bb23782280685c902&episodeUuid=1f84070a-e019-4a4a-9910-5b253822c2ae&origin=feed
Processing state: processed
JSON: https://stenobird.com/v1/public/podcasts/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141/episodes/ohne-musik-fr-08-05-entspannt-einschlafen-ein-ort-f-r-deine-ruhe
Duration seconds: 1180

## Resource

A guided progressive muscle relaxation and visualization session designed to transition the mind from active thinking to physical sensation. The practice uses a body scan technique followed by a peaceful mental journey to a lakeside cabin to induce deep sleep.

## Highlights
- Main idea: Shift focus from cognitive thought to physical sensation through rhythmic breathing
- Practical takeaway: Use progressive weight release by consciously relaxing each body part from chest to toes
- Practical takeaway: Utilize visualization of a safe, warm space to anchor feelings of security
- Failure mode: Avoid mental resistance to physical sensations; embrace whatever weight or lightness feels right
- Practical takeaway: Implement airplane mode during playback to eliminate digital distractions and interruptions

## Topics

Guided Meditation, Sleep Hygiene, Progressive Muscle Relaxation, Body Scan, Visualization, Mindfulness, Stress Relief, Insomnia Aid

## Chapters
- 1:00 — Preparation and Breathing: Finding a comfortable position and initiating rhythmic breathing to focus on the chest and abdomen.
- 2:00 — Body Scan: Lower Body: Directing attention downward to the pelvis, legs, and feet to release tension into the surface below.
- 5:00 — Body Scan: Upper Body: Moving awareness through the shoulders, arms, and hands, ensuring all limbs release their weight.
- 6:00 — Head and Neck Release: Finalizing the physical scan by relaxing the neck, jaw, and eyes to achieve total bodily stillness.
- 9:00 — The Lakeside Visualization: A guided journey to a quiet lake under the stars, transitioning into a state of mental calm.
- 12:00 — The Island Cabin: Entering a warm, candlelit cabin to find a sanctuary of safety, warmth, and profound peace.
- 14:00 — Final Affirmations: Concluding the session with deep breathing and affirmations of self-worth to facilitate sleep.

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## Transcript

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