# (ohne Musik) Mi, 06.05. Entspannt einschlafen - Hängematte im Abendlicht

Page: https://stenobird.com/podcast/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141/ohne-musik-mi-06-05-entspannt-einschlafen-h-ngematte-im-abendlicht
Text version: https://stenobird.com/podcast/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141/ohne-musik-mi-06-05-entspannt-einschlafen-h-ngematte-im-abendlicht.md
Podcast: [Entspannt einschlafen - Meditation & Achtsamkeit für die Nacht](https://stenobird.com/podcast/entspannt-einschlafen-meditation-achtsamkeit-f-r-die-nacht-3704141)
Published: 2026-05-06T17:05:00+00:00
Episode link: https://www.entspannteinschlafen.de
Audio file: https://pscrb.fm/rss/p/https://at.pnrcdn.com/c/evc95t/i/1637669/e/d86dba90-0c69-44d5-8232-1bf0061e7191/f/0506_OHNE_MUSIK(1).mp3?v=1779124330&awCollectionId=at-f5qvl&awEpisodeId=at-f5qvl-6d2554f6ea036729a2b5a5598b9c41f34341e5fe&episodeUuid=d86dba90-0c69-44d5-8232-1bf0061e7191&origin=feed
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Duration seconds: 1214

## Resource

Shift from cognitive overthinking to somatic awareness through a progressive body scan. Use a guided visualization of a tropical beach to induce deep relaxation and sleep.

## Highlights
- Main idea: Transition from cognitive processing to sensory perception
- Practical takeaway: Use progressive muscle relaxation to release physical tension
- Practical takeaway: Utilize rhythmic breathing to facilitate weight distribution against your support
- Main idea: Employ visualization to create a mental sanctuary for sleep
- Failure mode: Avoid staying in 'head mode' by focusing on the contact points of your body

## Topics

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

## Chapters
- 1:00 — Shifting Focus: Moving from thought-based thinking to sensory awareness and deep breathing.
- 2:00 — Lower Body Release: A progressive scan from the chest down to the feet to release tension.
- 3:00 — Core and Back Relaxation: Focusing on the abdomen and spine to ground the body's weight.
- 4:00 — Upper Body Release: Scanning through the shoulders, elbows, and hands to let go of tension.
- 5:00 — Head and Neck Release: Releasing the jaw, neck, and head into the pillow.
- 6:00 — Full Body Integration: Feeling the entire body's weight supported by the mattress.
- 8:00 — The Tropical Journey: A guided visualization of a beach at dusk to facilitate deep sleep.

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## Transcript

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