DiscoverSleep Meditation for Women
Sleep Meditation for Women
Author: Sleep Meditation
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© Women's Meditation Network
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Sleep meditations created for women or anyone who feels called to listen 💗. Can’t sleep? Insomnia? Mind racing with worries and a never-ending to-do list? Tune in to the Sleep Meditation for Women podcast and let these guided meditations help you ease into sleep peacefully. Brought to you by the Women’s Meditation Network and hosted by Katie Krimitsos. Get comfy, press play and let yourself be guided into dreamland. Get more meditation resources at https://WomensMeditationNetwork.com
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Melt into the sea of blankets tonight,
And invite your mind to clear.
The Isness of you is unveiled once the noise has settled,
And the ego has left.
PAUSE…
She’s here,
Calm and confident,
Her roots deep in the soil of the universe.
So breathe in deeply,
And be one with her,
The truth of who you are.
Free from the chains wrapped around you from the world.
Free from the judgements coming from your mind.
One with the unique beauty of your isness.
So breathe deep into your body,
Following the air into your lungs,
Down into your belly,
And all the way to your toes.
And then breathe out,
All the way out,
Releasing,
Relaxing,
And letting go.
PAUSE…
Keep your attention on the air traveling through you,
In,
And out.
Cleansing,
Releasing.
Calming you down,
And letting go of the day.
LONG PAUSE…
Becoming one with the isness of you,
Means you accept yourself completely.
Just as you are.
Right here,
Right now.
PAUSE…
It means you release any judgements about who you are,
And who you’ve been.
Whether they are from others,
Or from you.
PAUSE…
It means you love without condition,
The darkest parts of yourself.
And lovingly honor your brightness too.
Embracing the magical mosaic that is you.
PAUSE…
So rest deeply now,
And quiet your thinking mind,
As everything that isn’t you…dissolves.
PAUSE…
The beliefs,
The judgements,
And the mountains of shoulds.
They are grains of sands falling from you,
One by one,
Disappearing into the night.
LONG PAUSE…
Imagine yourself here,
Naked and safe,
Whole and at peace.
Free from the burden of needing to be anything you are not.
Alive and real,
Burning bright like the stars.
LONG PAUSE…
The isness of you feels calm and clear,
Expansive and light.
PAUSE…
Stay here with her,
And let everything else float away tonight.
Sweet Dreams, Beautiful.
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Melt into the magical place of sleep,
Where your dreams can dance and play,
With no limits or boundaries,
And no one telling them what can’t be.
Tonight, dream about the possibilities.
Lay your head down and close your eyes,
And bring your attention here,
Away from the end of the day thoughts floating around your mind,
And into the presence of your body on your bed.
PAUSE…
Connect to the motion of your breathing,
Riding its waves coming up onto the shore as you breathe in,
And falling back into the ocean as you breathe out,
Breathe in,
Breathe out.
PAUSE…
Let your arms and legs melt into your bed,
Let your cheeks relax,
Your shoulders drop,
And your stomach soften.
Breathe,
And sink deeper into relaxation.
PAUSE…
Anything is possible, my love.
Let the limiting chains of the world break loose as you invite all the possibilities to enter your dreams tonight.
So they can play freely,
Twirling and jumping and laughing in delicious delight.
PAUSE…
Invite them in,
All your desires,
All your visions,
All the wildest parts of your imagination.
Bring them here to the night,
And feel the warmth of their embrace.
They want to heal you,
Stretch you,
Enliven you,
And infuse you with magic.
PAUSE…
So breath slowly,
And feel the rhythm of the music,
As you let your possibilities play.
LONG PAUSE…
Let your desires run free here,
In the unbound pastures of dreamland.
Surrender to melody,
The movement,
And all the possibilities.
PAUSE…
Let all judgements go,
And all the rules dissolve away.
No one gets to dictate your dance.
There are no limits here.
So dream, my love,
About the incredible possibilities that exist for you here,
And watch them transcend into your life.
Sweet Dreams, Beautiful
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Close your eyes,
and let yourself
deeply, deeply relax.
LONG PAUSE
Focus only on relaxing.
Let everything else go.
Let tension go.
Let stress go.
Let distracting thoughts go.
Watch as they lift away from you
like a balloon in the sky.
LONG PAUSE
Breathe in more relaxation,
feeling it spread serenity
through all of you.
LONG PAUSE
Breathe again.
Allow your body
to let go,
to just melt into the bed.
PAUSE
Now, imagine if you can,
sitting on the banks of a river,
just basking in the
Warmth of the sun.
taking in the smells of
nearby wildflowers,
and listening as the water
gently rushes past you.
PAUSE
You feel calm,
peaceful,
and relaxed.
So, you stretch out on the bank,
and allow yourself to rest.
PAUSE
Moments later,
you feel the presence
of someone near,
So you sit up.
PAUSE
At first,
you don’t see anyone.
Then, your eyes catch
a stately figure,
dipping a clay jug
into the water.
PAUSE
It’s a tall, slender woman,
with skin like soft silk,
And a draped robe
of black,
and gold,
and red.
PAUSE
The woman kneels along the bank,
and as woman dips her jug
into the crystal blue water,
she does so with delicate care.
There is something almost sacred
in her movements.
They are like rhythmic dances.
PAUSE
The woman fills the jug to the top,
taking care not to spill,
and then gingerly stands
and lifts the jug
to sit on top of her head.
PAUSE
She balances the jug
with her slender hands,
and with a beautiful posture,
sleek and straight.
Then, she walks away.
PAUSE
Instinctively,
you rise and follow her.
Running to catch up,
you notice that
she literally glides
across the land.
Every step looks like she’s floating.
PAUSE
The woman stares straight ahead,
committed to her mission.
She barely notices you
at her side.
PAUSE
As you walk,
you imagine the village
where the woman
will take the water.
But she walks
in a different direction.
PAUSE
Soon, you arrive at the meadow,
teeming with the wildflowers
you smelled by the river.
PAUSE
The woman removes the jug
From her head,
And with a wave of hand,
The water disperses
To all the flowers.
PAUSE
You watch,
as a magical mist of droplets,
descends on the flowers,
giving them life.
After the water,
you notice the flowers seem brighter,
With even more aromatic smells.
PAUSE
The woman gives a half smile
to the flowers,
And begins walking again.
PAUSE
This time, she finds a forest of trees
that welcomes her shower of
life-giving mist.
Like the flowers,
they seem more alive after their bath.
Greener and taller and stronger.
PAUSE
The woman gives a half smile
to the trees,
And begins walking again.
This time, she walks back to the river.
PAUSE
Sitting on the banks of the river,
you gaze at the woman,
who holds the jug
over the water.
Seconds later,
the water from the river gathers,
And rises in the air
to take the jug from the woman.
The woman turns to you,
and gives you a half smile.
Then she takes a step
on top of the water,
before dissipating
and turning into mist
that disappears in the air.
PAUSE
You lie back on the river bank
And close your eyes again.
You hear the water rushing,
And feel its calm magic within you.
NAMASTE, BEAUTIFUL
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Hey, it's Katie, and today, I'm here to say hello and give you a little update.
It's May 1st today, which means we're stepping into Mental Health Awareness Month.
What have you been doing to be kind to your mind lately?
On today's solo episode, I'm sharing about some fun, extra meditations we're putting out for you across the network, some for mental health, some for moms, and some to share about other podcasts the team and I love to support our mental health.
I'm also sharing the two things that are working really well for my mental health lately!
And...I'm sharing a poem I wrote in one of those "ugly" moments of life. I hope it resonates and that you are inspired to continue on your perfectly imperfect journey of being you!
Namaste, Beautiful,
Katie
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Hey, it’s Katie and I want to welcome you to this special bonus episode. It’ll be here for you completely ad-free for the next week so you can get a feel of what it’s like to be a PREMIUM member. If you’d like an easy ad-free experience for all of our podcasts - that’s over 200 episodes each month, then JOIN PREMIUM today at https://WomensMeditationNetwork.com/premium
Lay your head on your pillow tonight and invite your body to enter into a deep relaxation that will easily transition you into peaceful sleep.
So let yourself move around a bit until you find your most favorite sleeping position,
Noticing the comfortable familiarity of your body here.
Take a deep, cleansing breath in, gathering up all the things left of the day,
And as you exhale, breathe them all out.
One more deep breath in, feeling the cool air cleanse you,
And exhale your day out.
Bring your breathing to a smooth, natural rhythm,
And just be here for a bit,
Aware of your body,
The space it takes up,
The rhythmic movement of your breathing,
The heaviness of your eyes,
The weight of your body on your bed.
Breathe...
And be here with your breath.
PAUSE...
Bring your attention to the crown of your head,
And imagine a soft, purple light glowing here.
Warming you,
Putting your mind at ease,
And infusing your entire body with calm from the top down.
PAUSE…
Now feel that warm, purple light as it touches your face,
Kissing your eyes as they grow heavier,
Relaxing your cheeks as your jaw releases and lowers,
Softening your lips,
Your chin,
And your ears.
Feel your entire head melt deeper into your pillow.
PAUSE…
Now observe as this soft, purple light dances around your neck,
Releasing any tension,
Travels down to your shoulders as they lower with ease,
And covers your chest, softening and soothing.
Feel the warmth it gives to everywhere it touches.
PAUSE…
The purple light is now glowing all the way down your arms.
Feel the warm tingle in your fingers as your body gets heavier and heavier.
And welcome the warmth into your belly,
Your hips,
And your thighs,
The soft, purple light soothing you,
And guiding you into the depth of peaceful sleep.
PAUSE…
Notice as your legs get heavier, like steel sinking to the bottom of the ocean,
Falling further and further into the comfort of your bed.
And let the purple light warmly buzz into your feet,
Releasing any tension,
And anchoring you into the depth of the night.
PAUSE…
Let the waves of sleep wash over you, beautiful,
Covering you in the calm mist of purple light,
And embracing you on your journey of peaceful sleep tonight.
Sweet Dreams, Beautiful
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Find a position that feels comfortable
Either in bed or a cozy chair
Where your muscles can just melt
and give way
to deep relaxation.
LONG PAUSE
Let your breath gently tumble
in and out,
opening and expanding your chest,
becoming slow and deep.
LONG PAUSE
And the breath fills your mind,
clearing it of all thoughts,
and any stray thought that creeps in
Simply passes by and falls away.
LONG PAUSE
And now that your body is relaxing,
And its tension is releasing,
you turn inward,
and take a moment
to feel gratitude,
true appreciation for your life
and for all of you.
So, let’s begin.
See if you can imagine a gold picture frame
In your center.
And in the frame,
an image begins to form,
Like a puzzle with pieces
And all the shapes coming together.
PAUSE
As the pieces of the image gather,
A scene unfolds,
A memory that stirs your heart
And overflows it with
The deepest love you’ve known.
Be here,
Present and open to that pure love.
PAUSE
The image slowly dissolves,
into a pink crystal,
still teeming with all that love.
And now reflecting it
All through you,
Until you feel only love.
PAUSE
The crystal twinkles with pink light
And more love moves through you.
It’s a flood of pure, deep love
touching every fiber of your body,
every corner of your being,
every atom of who you are.
PAUSE
Now, envision the pink crystal’s light
floating outside your body.
You are still connected to it,
as it comes from you.
The light now shines
all around your home
flooding it with pure love,
Your pure love.
PAUSE
Soon, the pink light radiates
beyond your home
enfolding your street and
neighbors and trees and homes
in the power
of pure, deep love.
Your pure love.
PAUSE
The pink power of love
expands again and shimmers more,
encasing your entire town,
and all the towns nearby.
All the buildings and residents
now glow with the power of love,
The deepest love of you.
PAUSE
The crystal’s energy bursts again
with its pink,
Its true love cascading over the state
And all its people,
Every tree and plant,
And every animal,
Are bathed in your pure love.
PAUSE
The crystal’s power hovers
over the entire country,
fanning out in love
over cities, counties and states,
to all the people,
And every grain of sand,
Glimmering with love,
Your pure love.
PAUSE
You return again to the love inside you
And feel it swell until it’s
covering the world
and every human in it.
Every mountain
and forest
and beach
and city.
Your pure love
floods the entire world.
PAUSE
Now, imagine yourself
perched above the world
gazing at what happens
when pure love
shines through
from just one person.
And if your love
can make such a ripple,
Imagine what happens
When loves comes from
all people.
PAUSE
So, hold that pink crystal
Deep within your heart,
If you share its power freely.
change is bound to start.
Namaste, Beautiful
💗💗💗
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Breathe into your body,
With breaths deep and long.
Let your breath form a rhythm,
Like a tranquil song.
LONG PAUSE
Feel your stress begin to ease,
And your body start to release,
Notice tension melting away,
And a feeling of beautiful peace.
LONG PAUSE
Your breath is slow and gentle,
A source of calm expanding,
Your body feels so relaxed,
And the feeling is enchanting.
LONG PAUSE
Now, imagine if you can,
A shield of fluffy white,
Made of angel’s feathers,
It surrounds you day and night.
PAUSE
Your angel shield is magic,
It brings you safety and much light.
It is there with strength and love,
To keep your life just right.
PAUSE
Now, this shield is very special,
It’s made especially for you.
If you use its magic carefully,
It protects you through and through.
PAUSE
So, imagine now your angel shield,
Lifting you to the sky,
So you can see the whole world,
Like a mystical spy.
PAUSE
The cloud you sit on feels comfy and soft.
While the shield shows you the world,
The lightness and the dark are there.
For you, their mystery unfurls.
PAUSE
You see the challenges and the beauty,
Shining through each day.
The human spirit moves you,
In a touching way.
PAUSE
The shield pauses for a moment,
So you can take it in.
Then shows you another scene
Of times and places where you’ve been.
PAUSE
And, in these scenes of your life,
Your personal peace was tried.
But your angel shield protected you,
So you would stay just fine.
PAUSE
So, from your vantage point upon a cloud,
Your angel shield shows you,
That what is outside and bothersome,
Has no power over you.
PAUSE
So, imagine, if you can,
Holding your peace each night and day,
It doesn’t matter what others do,
Or what they think or say.
PAUSE
Your angel shield can help you
Become a vessel of hope.
The peace it brings spreads to others,
And gives them joy and hope.
PAUSE
And since this magic shield,
Protects you from all stress,
It means sleeping will be easier,
And you feel wholly blessed.
PAUSE
So knowing you're safe and sound,
With a shield of angel wings,
Let sleep take you over,
And infuse your colorful dreams.
NAMASTE, BEAUTIFUL
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As you lie in your bed,
Begin breathing deep,
Until you feel your tension,
Fade and release.
LONG PAUSE
Gather your thoughts,
And let them sail away,
Create an imaginary place,
Where they can stay.
LONG PAUSE
Let muscle tightness unfold,
Until you feel right,
Breathe in deep,
Find your inner light.
LONG PAUSE
And, when you find that light,
Wherever it is,
Have it shine through you,
Let this light live.
PAUSE
For each cell that it touches,
Each tiny piece of you,
Brings spiritual healing and peace,
Through and through.
PAUSE
So, envision that light,
Right around your toes,
And feel them healing
With a relaxed glow.
PAUSE
And, feel the light move,
As you breathe again,
The calmness and peace,
Leave you feeling quite Zen.
PAUSE
And the light travels up your calves,
And into you knees,
You feel so relaxed,
And incredibly free.
PAUSE
Like magic, the light flows,
Into thighs and hips,
Opening and relaxing you,
With its tranquil mix.
PAUSE
Then the light fans out,
Through your belly and core,
Expanding in and around you,
And relaxing you more.
PAUSE
It follows to your chest,
With your heart and breath,
And with each inhalation,
Helps you rest.
PAUSE
The light moves gracefully,
To your shoulders and neck,
Where it penetrates pain,
And relieves all your stress.
PAUSE
Then warming your sinuses
And your forehead,
The light is all through you now,
As you rest in your bed.
PAUSE
Now, imagine if you can,
The light expanding all around.
It moves out from you,
Then to your room,
And into your town.
PAUSE
So the peace and relaxation,
That started with you,
Is touching others
And relaxing them, too.
PAUSE
So, imagine if you can,
All the people you know,
Feeling relaxed and at peace,
With that same magical glow.
PAUSE
And watch as the light,
Bounces from one to another.
It fans out across regions,
Bringing peace to sisters and brothers.
PAUSE
So, lie still in your bed,
With your serenity aglow,
The more you do this,
The more your peace grows.
PAUSE
The more that it glows,
The farther is spreads,
All you have to do
Is dream in your bed.
NAMASTE, BEAUTIFUL
💗💗💗
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Take a deep breath, my love, and let this moment pass.
It feels like a storm, I know.
The swirling of the worries, fears, thoughts and emotions,
They’re all so real and chaotic inside of you.
But come inside and find your stillness,
So you can know that everything is going to be okay.
Breathe deeply, my love,
Feeling the fresh air fill up your body,
All the way to your fingers and your toes.
And exhale, releasing all that air until the very last drop.
Bring your breathing to a slow, natural rhythm,
And give it your attention.
Following its travels in and out of your nose,
Feeling its circular motion move your chest and belly up and down,
Noticing every outbreath relaxing your body further.
Ride the calming waves of your breath.
PAUSE...
Come inside, beautiful.
To this place here that has no name,
No walls,
No limits.
The space that lovingly hugs your spinning mind and dissolves the worries.
This is your True North.
The space that leads you home to yourself.
Be here now.
LONG PAUSE…
Be here,
And listen.
She speaks to you in soft whispers,
Not the loud, fast words of your mind.
She comes to you not when you anxiously seek her,
But rather when you surrender to the stillness inside.
PAUSE…
Everything is going to be okay, she whispers,
As it all melts away.
Drop your shoulders and sigh a heavy breath out,
And rest in the peace.
Everything is going to be okay.
PAUSE…
Sweet Dreams, Beautiful.
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The worries are heavy tonight, my love. Racing around in your mind and pulling you away from this moment.
So lay down in your bed and let them melt away, as you anchor yourself in the present moment and allow your body to rest.
So let yourself slither around in your bed until you find the sleeping position you love the most.
Take a deep breath in when you find it,
And then exhale and settle even deeper into your bed.
Be here.
With the stillness of the night.
And allow its cool, calm silence to isolate those thoughts racing through your mind.
Those worries,
Anxieties,
Stresses,
Fears.
They are the ones in rigorous motion against the backdrop of the stillness.
PAUSE…
Thoughts.
Stories.
Emotions.
That’s all they are.
They are not you.
What’s true is this moment.
This breath.
You. Here on your bed.
Alive. Breathing.
So allow yourself to separate them from you,
All these worries.
Inviting them to exit the rapid movement inside your head,
And enter the stillness of the night.
This moment of presence,
Where the worries cannot exist.
Watch them dissolve in the space around you,
The tiny grains of sand spilling from them until nothing is left.
Release the worries into the peaceful presence of the night.
LONG PAUSE...
Feel the deep relaxation of your body as the worries dissolve.
It melts into the arms of the night,
Releasing its need to control,
Or be ready,
Or fight.
And instead softens,
Trusts,
And surrenders.
Relax and release.
PAUSE…
It’s time to sleep.
So breathe…
In and out,
And fall into the depths of the night.
Sweet Dreams, Beautiful
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Gently silence your mind,
and focus on the peaceful quiet
blanketing you and your world.
LONG PAUSE
Stay in the present.
The calm.
The quiet of the night.
Allow yourself to relax
into it.
LONG PAUSE
Now, breathe,
And let your mind
Drift along,
with thoughts
moving through
like rolling waves.
PAUSE
Now, imagine if you can,
standing in a lighthouse,
with a world of velvety black
all around the lighthouse.
PAUSE
It’s nighttime.
and so quiet,
that the night hums,
and the murmur
of the waves
echoes through the tower.
They are the only sounds,
and they bring peace to you.
PAUSE
Standing at the top of the lighthouse,
you gaze out into the sea,
a sea dark and mysterious,
like black obsidian.
PAUSE
But through the darkness,
a soft beam of light,
crosses the water
in a circular motion,
exposing the secret majesty
of the sea.
PAUSE
Now, imagine, if you can,
watching the light,
as it sets small sections of water aglow.
Just for a few seconds,
before it moves on.
PAUSE
You count the seconds
between the dark and light,
hypnotized by its beauty.
You know
that there is magic in both.
power in both
magnificence in both.
Dark
and
Light.
PAUSE
Imagine now,
Listening to sea,
As its waves
Flow up and down.
Up and down.
Up and down.
PAUSE
Then the sea whispers to you,
In between each roll of her waves.
What does she say?
PAUSE
After a moment,
you hear the sea singing,
ever so quietly.
It’s like a
lullaby
softly rolls in you.
PAUSE
You gaze out into
The watery blackness again.
This time, though,
You feel gratitude with your peace.
Gratitude because your lighthouse shines
to help others.
PAUSE
After a while,
your light is not the only light
that illuminates the water of midnight.
Now, a luminous full moon
bursts forth from the clouds
that had tried to cover it.
PAUSE
As the lighthouse beam
cuts across the water,
it meets with the silvery glow
of the moon,
and for a moment,
the sea illuminates like tinsel.
PAUSE
For hours, you gaze
at this symphony of light–
this dance of moon and
lighthouse energy
pirouetting across the water.
It’s relaxing.
Mesmerizing.
Inspiring.
PAUSE
But then, the light from the moon dims,
and the beam of the lighthouse fades.
Across the sky,
the first ray of the sunlight
pierces night’s veil.
PAUSE
And, as the sun rises,
bringing life to the water,
and creatures in and around the water,
a new calm befalls the sea,
one of brilliant beauty and color.
One of life
and peace
and joy.
NAMASTE, BEAUTIFUL
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Slow down now,
And come into the night.
PAUSE…
Notice your mind,
Moving,
Swirling,
And wanting to play.
PAUSE…
And see if you can imagine yourself,
Looking upon your mind,
Noticing your thoughts from afar,
And then breathing out a sigh,
As your body softens,
And your mind calms.
Slow down now,
And find your breath.
Inhale deeply,
Following the air as it fills up your belly,
And hold it for a moment.
And then exhale completely,
Letting all that air go,
And tightening your stomach at the end,
As the very last drops of air are released.
PAUSE…
Relax into a nice, easy rhythm of breathing,
Slowing it down bit by bit with every single breath.
PAUSE…
Let it soothe your body,
And calm your mind.
LONG PAUSE…
Now look upon your mind from afar.
This beautiful part of you,
Who loves to stay active,
Electric,
And bursting with thoughts.
PAUSE…
Notice the colors,
The greens and yellows and pinks,
Painting your mind as they move,
Sparkle,
And create.
PAUSE…
Notice the bubbles of black,
The mini clouds of grey,
Spreading across with worry,
And stress.
PAUSE…
Notice it all there,
Encapsulated in your mind,
This gorgeous, magical entity of color.
LONG PAUSE…
Now breathe out,
Over and over again,
And notice the movement of your mind,
Slow down,
Lighten,
And calm.
LONG PAUSE…
Breathe out,
And notice the colors that were sparkling within,
The colors that were painted inside,
Are lightening,
Dissolving,
And disappearing.
Slowly,
Piece by piece,
Shade by shade,
Drifting away from your mind,
And into the nothingness of the night.
LONG PAUSE…
Look upon your mind from afar,
Your body melted deep into your bed,
Safe within your sheets.
PAUSE…
Listen for it,
The gentle sounds of silence,
Coming from your calm mind.
PAUSE…
Feel it,
The absence of movement,
The space to be.
The space to surrender to sleep.
PAUSE…
Breathe…
And feel the calm,
In your body,
In your mind,
Within your soul.
Sweet Dreams, Beautiful.
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Breathe…
And take a moment to tune into your body.
Becoming aware of its pulse, its life tempo.
As you feel that pulse,
allow yourself to blend with it,
Letting it melt into your cells
with energy flowing.
LONG PAUSE
Now gently shift your focus
to your breath,
Breath that sweeps and
expands within you,
Every time you breathe in,
And out.
LONG PAUSE
As your breath fills you,
become aware of its rhythm, its pulse–
Drawing in… and letting out…
in… and out.
LONG PAUSE
Now, see if you can imagine an artist’s canvas inside you,
Unfolding at your center,
spreading to your chakras.
See a paintbrush thick with colors,
swishing life and energy onto your canvas.
PAUSE…
Envision the paintbrush
at the base of your spine,
painting your root chakra red,
filling it with stability,
like an ancient tree whose roots run deep.
Breathe in the tree’s aroma
and hear a soft whisper,
Red grounds me.
PAUSE…
Now, the paintbrush moves below the belly button,
with long, orange strokes
It taps your feelings–
Opening them
like a kaleidoscope of emotions
that you feel and breathe in.
You hear the whisper,
Orange connects me to my feelings.
PAUSE
Envision the brush now
rolling over your center
With waves of yellow
like rays of sunshine,
shimmering with confidence.
Breathe in the rays and hear,
Yellow radiates my confidence.
PAUSE
Now, the brush wraps gently
‘round your chest,
With a beautiful green,
flowing over the heart.
And with each pass of the brush,
calm washes over you.
Breathe in the calm as the words come,
Green is my peace.
PAUSE
The brush moves
to the throat chakra
with turquoise-blue
that glistens like the ocean.
You peer into the water
and see your true expression,
So, you breathe in the ocean and affirm,
Blue is my self-expression.
PAUSE
The brush dips deep into
an abundant indigo blue
and forms scallops along the edges
of your third eye,
Like a flower that tingles
your third eye with truth,
it blossoms with your awareness,
As you hear,
Indigo opens my intuition.
PAUSE
The paintbrush pauses
as it reaches the crown chakra.
Then, with a single stroke,
a divine purple light
stretches from you to the heavens.
PAUSE
You're in awe of the light.
You reach out to touch it
and as it moves through your fingers, you know.
With purple, I am one with the Divine.
LONG PAUSE…
You are calm.
You are aligned.
You are whole.
Namaste, Beautiful
💗💗💗
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Close your eyes and breathe.
Breathe in slowly and deeply
Until a gentle rhythm
Of deep breaths
Occurs naturally.
LONG PAUSE
While breathing,
Listen to your breath,
To the air entering you,
Full of calm and relaxation.
LONG PAUSE
And listen to the breath
Leaving you,
Taking away stress
And distractions.
Leaving you fully relaxed
And at peace.
PAUSE
Now take a moment
And become aware of your pillow.
Your soft, cushy pillow
That gently cradles your head.
PAUSE
Feel the pillow caressing your head,
And supporting it,
With loving care,
So you can deeply relax.
PAUSE
Now breathe again.
Breathe deep
And let your body
Feel the bed beneath you,
And the mattress that knows
The exact amount to give into you,
So it molds around your body.
PAUSE
Breathe into the mattress,
Into your own little cave,
That’s perfectly sculpted,
Around you.
For you, and you alone.
PAUSE
Now, imagine a blanket,
Soft and fuzzy,
So incredibly cozy
As it enfolds you.
PAUSE
Allow yourself to breathe deeply,
And let the blanket snuggle you,
So you feel secure,
And comfortable.
And protected.
PAUSE
Now, imagine yourself
Gently lifting off your bed,
While wrapped comfortably
In your blanket.
As you take a deep breath,
You gently float out into the night,
Where you feel the warmth of the night,
Sweetly kiss your cheeks.
PAUSE
And, after a moment,
The blanket descends.
And, as it does,
Several tiny bunnies approach
And gently nuzzle you.
Their velvety fur is comforting,
Almost relaxing,
And their calm demeanor
Brings a sense of peace to you.
PAUSE
You take a deep breath,
And the blanket rises above the bunnies
That stand on their hind legs,
As if wishing you well.
And the blanket sails away.
PAUSE
And, as you float away
With your blanket,
You notice a meadow,
Lighted by fireflies,
So you can see
All the flowers
And butterflies that awaken
For your arrival.
PAUSE
The blanket skims slowly over the flowers,
So you feel their silky petals
Gently tickling you.
PAUSE
Dozens of sleeping butterflies awaken
And open their wings,
So you feel a gentle breeze
Against your skin.
A pair of butterflies touch your cheeks,
Fanning them with their wings,
To give you a real butterfly kiss.
PAUSE
The blanket continues,
Floating through the meadow,
Toward the very center,
Where you notice a large white flower,
Shimmering in the moonlight.
The flower is big enough for you.
PAUSE
The blanket softly lowers you,
Into the petal arms of the flower.
They feel like silk and velvet
Blending together
To make the most delicious sensation.
PAUSE
And the petal arms of the flower,
Wrap around you,
Creating a luxurious bed,
That warms and snuggles you.
PAUSE
And as you breathe again,
Your mind and body,
Let go,
In this perfect place for you,
So, you can peacefully dream,
The night away.
NAMASTE, BEAUTIFUL
💗💗💗
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A few years ago, my friend had a panic attack. As she told me about it afterward, my heart hurt for her and I wished there was something I could do to help. So, I created a meditation that she could keep on hand. And then I created another, and then another. And soon, I launched an entire podcast called Panic Attack Meditation to help her and others during those incredibly intense moments of high anxiety and panic attacks. If you find yourself or someone you love needing support like this, make sure to follow Panic Attack Meditation on your favorite podcast player so you can have them on hand when you need them. Right now, I want to share a listener favorite called Calm Mind. I hope you enjoy it.
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Relax. Simply relax.
Letting go of
All the tension
In your muscles,
And any aches and pains.
Just let them go.
LONG PAUSE
Take a deep breath,
A cleansing, purifying breath,
A breath that releases tension,
And brings calm to you.
LONG PAUSE
Now, imagine if you can,
Sitting on the ground,
With a beautiful, statuesque
older woman.
PAUSE
The woman has hair,
Braided in mazes,
On top of her head.
Her eyes are like shiny onyx,
And her skin glows,
In the sun.
PAUSE
Together, you sit cross-legged on the ground.
The woman weaves a basket
With black, brown and golden strands.
PAUSE
Several minutes pass in silence.
Then the woman,
Shows you the basket,
With a magnificent spider design woven into it.
“The spider knows balance,” she says.
“Close your eyes, breathe,
And feel balance in your life.”
PAUSE
After a moment,
You feel a calmness,
A centeredness,
A balance,
Like the nimble spider.
The woman smiles.
PAUSE
The woman sets the
Spider basket aside,
And takes out another basket.
After weaving for a few minutes,
She shows you a basket with
a beautiful flower design.
PAUSE
She gives you the basket to hold,
And you run your fingers
over the strands.
They’re surprisingly soft.
PAUSE
After moments of silence,
The basket weaver speaks again.
“The flower knows natural beauty,” she says.
“Close your eyes, breathe,
“And see your natural beauty.”
PAUSE
After a moment of closing your eyes,
And going inward,
You see light around yourself,
Light that shines from the inside out.
And you recognize and embrace
Your natural beauty.
The woman smiles.
PAUSE
The woman sets the flower basket aside,
And reaches for another.
This basket is different, though.
It is completed, but
there are no colors,
no designs.
Just simple golden strands.
PAUSE
After a moment,
The woman speaks.
“This basket carries food,
Nourishment for our people.
It understands what the
Self needs to sustain.”
PAUSE
Holding the basket,
You close your eyes
And are flooded
With images of ways
To care for yourself.
Ways you’ve either ignored
or not known.
PAUSE
As you open your eyes,
The basket changes.
Designs of spiders, flowers,
Houses, trees, patterns, and more,
Appear on the basket.
PAUSE
After a moment,
The basket weaver speaks.
“The basket is yours,” she says.
“It will come with you always.
When you need to care for yourself,
Just look into it.
What you need will appear.”
PAUSE
Imagine, gingerly, running your fingers
Over the designs,
Knowing that they were created
Just for you.
Knowing that they hold the keys
To your well-being.
PAUSE
Now, envision closing your eyes again,
Breathing deeply, peacefully,
And seeing the basket
Weave its way into your consciousness,
So it is there,
With its contents,
Whenever you need or want it.
NAMASTE, BEAUTIFUL
💗💗💗
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💗💗💗
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Lay down your head,
And put your mind to rest.
The night is inviting you to sleep deeply tonight, my love,
So you can awaken to a new, fresh beginning tomorrow morning.
Where the weight of today has vanished and anything is possible.
So gently ease yourself into your most favorite sleeping position,
Squeezing your eyes shut tight for just a few seconds,
One, two, three…
And then release the tension and relax,
Feeling the weight of your eyelids gently soften your face.
Now take a deep breath in,
Filling up your belly with air,
And then holding it for just a few seconds.
Hold it.
And then exhale,
Releasing the air, releasing the tension, releasing the day.
PAUSE…
Find your breath.
Let yourself follow it,
In and out.
Expanding and contracting.
Cleansing and releasing.
Surrender to it,
The rhythmic motion of air,
Like the waves of the ocean dancing with the beach,
Rising and covering the sand,
And then retracting and releasing its hold.
Breathing in,
Breathing out.
Breathe…
PAUSE…
Everything that you’re holding onto right now,
All those thoughts,
Worries,
Plans,
Desires,
Breathe them out every time you exhale.
They do not belong here.
They have no power in this moment.
It’s only you,
And your breath.
So breathe them out,
And let them go.
PAUSE…
Feel a space slowly open up inside,
A space with no past,
A space with no expectations,
A space with no boundaries.
And see if you can feel this space expand just a bit more with every new breath in.
Breathe out and release,
Breathe in and expand.
PAUSE…
Melt deeper into your bed,
And feel the spaciousness inside of you grow,
Making room for tomorrow’s new beginning.
A chance to wake up to a fresh, clean slate.
Anything is possible here.
Nothing from the past can imprison you,
Nothing from the future can scare you,
Let that all go,
And be here now with the lightness of this space inside,
Where new beginnings abound.
Sweet Dreams, Beautiful
💗💗💗
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Hey, it’s Katie and I want to welcome you to this special bonus episode. It’ll be here for you completely ad-free for the next week so you can get a feel of what it’s like to be a PREMIUM member. If you’d like an easy ad-free experience for all of our podcasts - that’s over 200 episodes each month, then JOIN PREMIUM today at https://WomensMeditationNetwork.com/premium
It all starts in the mind.
How we view our life.
How we walk through this world.
What we believe is possible.
PAUSE…
So relax deeply tonight,
And allow the night to envelop you,
And shift your mindset,
So you can open,
Expand,
And be free.
Feel the soft touch of the night,
Rest upon your head,
Gently caressing you with her soothing warmth.
PAUSE…
Let it clear your mind,
Soften your eyes,
And relax your face.
LONG PAUSE…
Now feel the gentle touch of the night,
Caressing your heart.
Feel the warmth melt you,
And love you,
As you surrender deeper into the embrace of the night.
LONG PAUSE…
Your head and your heart.
Your mind and your soul.
Your thoughts and your emotions.
Feel the loving touch of the night,
Soften you here,
Clear you,
Align you,
And open you.
PAUSE…
You are capable of anything you can imagine.
PAUSE…
You can transcend beyond what’s in front of you.
There is always a way.
LONG PAUSE…
There are open plains of possibilities,
On the other side of the limiting beliefs,
The stories,
And the subconscious narrative,
That’s dictating this moment.
PAUSE…
So breathe in deeply,
Touching the warmth of your heart and your mind,
As the clouds part,
And you shift into what’s possible.
As you write a new script.
As you create a new reality.
LONG PAUSE…
It may bruise your ego,
It may challenge your identity,
It may even trigger those around you.
PAUSE…
But stay connected,
To the glowing warmth of your mind,
And your heart.
Align them,
And believe.
Trust.
And shift.
PAUSE…
You are capable of anything you can imagine.
PAUSE…
You can transcend beyond what’s in front of you.
There is always a way.
LONG PAUSE…
Sweet Dreams, Beautiful.
💗💗💗
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