DiscoverSleep Meditation for Women
Sleep Meditation for Women
Author: Sleep Meditation
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Ā© Women's Meditation Network
Description
Sleep meditations created for women or anyone who feels called to listen š. Canāt 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 Womenās 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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Our former selves are ghosts to us,
Still present but not really.
Though it may seem like theyāre past their use,
In truth, their memory is a blessing.
PAUSEā¦
Close your eyes and see whoās there,
Which versions of you still linger.
Ask yourself where you all stand,
If thereās anything you still wonder.
PAUSEā¦
Though we want to believe we shed those selves,
When new understanding settles in,
We actually move farther if weāre willing to embrace
The messy past hiding within us.
PAUSEā¦
Itās not that we have to wallow there,
Or relive what weād rather not.
But whatever they are, we are as well,
And their scars have stories to tell.
PAUSEā¦
Ā
If we donāt listen when they speak,
Our present life just gets harder.
For they know better than anyone else,
What it takes to make us smarter.
LONG PAUSEā¦
Picture a younger version of you, hold yourself close as you breathe in gently.
Prepare to listen as you speak to you, breathing out to make space in your body.
PAUSEā¦
What did she need that she didnāt find?
What lessons did she teach you?
Have you found what āthatā you lacked,
Or are you still searching for answers?
PAUSEā¦
It may be daunting to look back this way,
To see how much work remains.
But taking stock reveals successes too,
Showing you where you shine.
PAUSEā¦
Think of these selves like rings of tree,
Their number growing as you age.
And like those rings, theyāre safely surrounded,
By the growth youāve toiled to achieve.
PAUSEā¦
They still exist like shadow selves,
Appearing when circumstances demand it.
But like the rings in the tree, or ghosts in the attic,
Theyāre only glimmers of what used to be.
LONG PAUSEā¦
Inhale and accept the process, the ever changing shifts.
Exhale and accept the necessity of keeping watch as you advance.
PAUSEā¦
At some point, you will all be friends,
Youāll coexist gratefully.
For they are pleased that you battle on,
With the tools they crafted for you.
PAUSEā¦
The past is never quite what we think.
Our memories let us down.
But a sister-you never forgets a thing,
And sheās there to cheer you on.
PAUSEā¦
So look more fondly on your past.
Donāt fear what you have been.
We all spend time in foolish places,
Until we figure out where we belong.
PAUSEā¦
Even if you havenāt found that place,Ā
The one thatās meant for you.
Your early selves hold all the clues,
And they believe in what you can do.
LONG PAUSEā¦
Breathe in as you take your ghosts by the hand, accepting what they offer.
Breathe out and settle into their company, feeling more whole when youāre together.
Ā
Namaste, Beautiful
ššš
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ššš
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Breathe. Just breathe.
And let your body,
unfold in peace
with each breath.
LONG PAUSE
Now turn inward,
and take a moment
to express gratitude
for all that is in your life.
LONG PAUSE
And while relaxing,
let your heart and mind
focus on you.
This time is all about you.
LONG PAUSE
Imagine now, a tiny light
opening in your center.
The light is flowing with colors:
White, yellow, orange, and red.
PAUSE
And, this light seems to form
in an area of your bodyĀ
that feels delicate,
an area where youāveĀ
carried pain or hurt.
PAUSE
Yet, as the light shines,
it absorbs the hurt,
taking away the sting
of the feeling.
PAUSE
The light glows,
and after a moment,
you understand that the light
is really a tiny flame,
a flame of energy.
PAUSE
The flame dances from side-to-side,
and slowly begins to grow,
giving off a feeling of strength,
of power rising from the inside.
PAUSE
As it touches hurt, pain or grief,
it swallows the feelings,
leaving ashes that
simply float away.
It replaces them
with strength.
PAUSE
Soon the energy flame
has danced and grown
all through your core,
radiating pure strength.
PAUSE
As it grows,Ā
there may be a part of youĀ
that is hesitantā
a part of you questions
just how strong you are.
PAUSE
The flame invites you
to embrace all of you.
It whispers within that
you have incredible strengthā
strength beyond your imagination.
PAUSE
And as the flame shines,
it gives off more power.
You notice that its edges
begin to change,
to fan out
in different directions.
PAUSE
The flame transforms slowly
until you notice what appears
to be wings opening on each side
and the shape of a head.Ā
PAUSE
After a moment,
the shape evolves
into a bird, a Phoenix,
the bird of fire and power.
PAUSE
Now, imagine that thisĀ
beautiful bird of fire,
this bird of strength and energy
enfolds all of youĀ
in its wings.
PAUSE
Then, slowly,
you and the phoenix rise,
lifting above the house
into the night sky.
PAUSE
The air is cool,
and you feel completely comfortable
with this powerful energy
carrying you higher.
PAUSE
Against the night sky,
the fiery phoenix shines
like a beacon of hope for you,
glowing brighter
than the moon and stars.
PAUSE
Then the phoenix pauses,
and opens its wings.
And as it does,
you realize your arms
are the fiery wings.
You and the phoenixĀ
are one.
PAUSE
Suspended againstĀ
backdrop of the night sky,
you feel the blaze of energy,Ā
the strength and passion
of the phoenix
as it courses through you,
empowering you.
PAUSE
And with this bold, new energy,
You, the phoenix,Ā
glide back to your room,
to a welcome bed.
PAUSE
As you land,
the wings of fire
fold inward,
ready for you toĀ
call on them again,
at any time.
PAUSE
You understand that
you are a phoenix,
with great strength and power,
and you canĀ
rise from the ashes
again and again.
Nothing keeps you down.
NAMASTE, BEAUTIFUL
ššš
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ššš
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ššš
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ššš
Check out all of our other podcasts at https://womensmeditationnetwork.com
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The shadows have come out to play,
The anxieties are rising within.
Your stomach churns,
Your head spins,
Every part of you is uncomfortable.
PAUSEā¦
It all feels so real,
But take a deep breathā¦
And youāll see.
That all this emotional discomfort.
All this worry and anxiety and fear,
Exists in the past and in the future.
So breathe in deeply,
And allow your breath to pull you here,
Into the present,
Far away from all of it.Ā
PAUSEā¦
Your regrets,Ā
Shame,
Or sadness,
All your emotions are real.Ā
But the emotions exist,
For things that happened in the past.Ā
PAUSEā¦
So imagine yourself breathing them out,
With every exhale.
Slowly releasing their hold on your heart,
And on your mind.Ā
LONG PAUSEā¦
All your worries,
Anxieties,Ā
And fears,
All your emotions are real.Ā
But the emotions exist,
For things you foresee for the future.
PAUSEā¦
So imagine yourself breathing them out,
With every exhale,
Slowly releasing their hold on your heart,
And on your mind.Ā
LONG PAUSEā¦
This moment,
Right now,
Is all you have.
Is all there is.Ā
PAUSEā¦
So ease your emotional discomfort,
By choosing to live in the present.
Pulling yourself deeper here,
With every single life-giving breath.
LONG PAUSEā¦
Let go of control,
Let go of the emotions.Ā
This moment right here is what you have.
PAUSEā¦
So open yourself up,
With all of your imperfections,
With all of your humanness,
And pray for grace,
Pray for peace,
Pray for love.
PAUSEā¦
Feel them wash over you,
Filling your beautiful soul,
And covering you in a soft, warm blanket.Ā
PAUSEā¦
Let your heart and mind be soothed,
Let your body be relaxed.
And be here.
Separate from your thoughts.
Separate from your fears.
Humming with the warm glow of love covering you.
PAUSEā¦
You deserve grace.
You deserve love.
PAUSEā¦
So rest your soul, sweet one,
And know the discomfort in you has dissolved,
And left you here,Ā
Raw and real,
And covered in love and faith.
Sweet Dreams, Beautiful.
ššš
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ššš
Check out all of our other podcasts at https://womensmeditationnetwork.com
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This special Reiki Sleep meditation is guided by my good friend and Reiki Master, Tina Conroy. If youād enjoy it and would like more Reiki resources from her, visit TinaConroy.com.Ā
PAUSEā¦
I invite you to allow,
This beautiful reiki healing.
I call forth this reiki energy,
For the highest and greatest good,
At this time.
Place any intentions in your mind.
PAUSEā¦
We call this forth,
For the highest and greatest good.
PAUSEā¦
As you take a nice long slow deep breathe in,
And a nice long slow deep breath out.
Settle in.
PAUSEā¦
I gently place my hands upon your head,
Allowing this beautiful reiki energy,
This waterfall of light,
To enter,
And move through your body.
PAUSEā¦
Slowly become aware of this reiki energy,
Over your eyes,
And face.
Feeling your face and eyes,
Settle in,
To receive this energy flowing.
Around the face,
And settling your eyes.
LONG PAUSEā¦
Shifting your awareness to your throat and your neck,
Allowing the warmth,
Of this beautiful energy,
To balance and calm your throat center.
LONG PAUSEā¦
Awareness moves,
To the center of your chest,
Your heart space.
Feel the warmth,
In you heart,
This beautiful place of love,
And kindness.
PAUSEā¦
Feeling this warmth,
As it moves through your belly,
And abdomen.
Notice the gentle rise and fall.
This energy calms,
And balances,
The belly,
And stomach.
LONG PAUSEā¦
Awareness shifts to your hips.
Feeling your hips relax and settle.
PAUSEā¦
This energy healing flows,
To your knees.
Feel your knees,
Warm and heavy,
Caressing your knees,
And your legs.
PAUSEā¦
Allow this energy,
To be received,
At the bottom of the feet.
Allowing the feet to be caressed,
And healed,
From your long day.
PAUSEā¦
Feeling completely healed.
From the top of your head,
To the tips of your toes.
Drifting peacefully,
Off to sleep.
May you be blessed.
Sweet dreams,
Reiki blessings
ššš
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ššš
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The night closes around you
like a fluffy blanket,
cozying up to you,
and letting the softness
of sleep unfold in you.
LONG PAUSE
Your breathing naturally slows,
and your body sinks
gently into the foldsĀ
of your bed.
LONG PAUSE
You keep breathing,
becoming aware of your breath,
and of the lightness
of your body.
It feels delicious.
LONG PAUSE
As you continue breathing slowly, comfortably,
imagine yourselfĀ
in a warm shower
with the beads of water
streaming down your back.
PAUSE
The watery massage relaxes you,
and lets your mind,
as well as your muscles,
ease up naturally.
PAUSE
You put your headĀ
in the shower stream,
and let the warm water droplets
massage your scalp and neck.
PAUSE
After a few moments
of relaxing in the steamy water,
a vision appears.
The steam of the shower
transforms into mist of a forest.
PAUSE
You follow the mist
in your vision,
and it leadsĀ
you to the edge
of a lake.
PAUSE
Slowly, you tip your toe
into the lake.
The magical waters
send healing ripples of energy
Through you.Ā
PAUSE
You descend into the lake,
letting your bodyĀ
be enveloped in healing.
PAUSE
Each drop of water thatĀ
touches you,
renews you,
restores your energy.
PAUSE
You gently roll onto your back,
floating comfortably in the water.
Your eyes scan the lush green forest
circling the lake.
You smile at the
hidden gem of natureĀ
that has revealed itself to you.
PAUSE
Gazing up at the
powdery blue sky,
you see dozens ofĀ
clouds like painted streams
across a canvas.
PAUSE
Colorful birds fly in and out
of the forest,
chirping in joy and then soaring
into the wispy clouds above.
PAUSE
A pink and green fish jumps,
plopping into the water
and sending bubbles
to the surfaceĀ
like secret smoke signals.
PAUSE
Ā
In the distance,
a mother deer and her fawn
quietly lap up the water
from the lake,
then scamper off.
PAUSE
While floating on your back,
you notice the sunlight
filtering through the trees,
each thread of light
casting shadowsĀ
of leaves and trees.
PAUSE
While gazing at the sunlight,
two brown squirrels
chase each other in the trees,
causing the sunlight
to shimmy and shake
as it reflects.
PAUSE
Slowly, you paddleĀ
to the side of the lake
where a large towel
magically opens,
waiting to embrace you.
PAUSE
The cushy towel folds around you,
gently drying you and warming you,
and you take momentĀ
to thank the lake and the forest
for all their beauty.
PAUSE
You snuggle deep in the towel
And close your eyes.
When you open them again,
you are home in your own bathroom
wrapped in a towel.
PAUSE
And though your timeĀ
at the forest lake has ended,
the peace and beauty it brought
rests comfortably inside you
now and always.
NAMASTE, BEAUTIFUL
ššš
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ššš
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Hey, itās Katie and I want to welcome you to this special bonus episode. Itāll be here for you completely ad-free for the next week so you can get a feel of what itās like to be a PREMIUM member. If youād like an easy ad-free experience for all of our podcasts - thatās over 200 episodes each month, then JOIN PREMIUM today at https://WomensMeditationNetwork.com/premium
Breatheā¦
And slow yourself down.
Become aware of the intricacies of your breath.Ā
PAUSEā¦
Feel the cool air on your nose as you breathe in,
And the warm air on your nose as you breathe out.Ā
PAUSEā¦
Notice your belly rise with every inhale,
And fall with every exhale.Ā
PAUSEā¦
See if you can expand your breath.
Inhaling a little deeper each time you breathe in,
And exhaling a little longer each time you breathe out.Ā
PAUSEā¦
Slow it all down,
Sinking deeper and deeper,
Releasing more and more,
Feeling lighter and lighter,
As you come into the quiet.Ā
LONG PAUSEā¦
Thereās magic that exists in your breath.
Profound wisdom in the air that flows in,
And out.
PAUSEā¦
It feels,
It knows,
It heals.Ā
It flows.Ā
PAUSEā¦
It all exists right here within you,
The ability to heal,
The ability to nurture and love,
The ability to glow.Ā
LONG PAUSEā¦
So find the rhythm of your breath,
Honoring its journey in and out of your body.
Witnessing the way it fills you,
Refreshes you,
And calms you.
PAUSEā¦
Become aware of the way it cleanses you,
Clears you,
Heals you.Ā
LONG PAUSEā¦
Breathe in blue,
And invite the healing energy to ride the waves of your breath,
Inching its way into every crevice of your body.
Repairing,Ā
Restoring,Ā
Healing.Ā
Breathing in blue.Ā
LONG PAUSEā¦
If there are parts of you that are broken,
Hurting,Ā
Or unsettledā¦
In your mind or in your bodyā¦
Let the blue energy find them,
Embrace them,
And heal them.
LONG PAUSEā¦
The healing breath covers you tonight,
In her blankets of unconditional love.Ā
Open yourself now,
Inviting restoration,
And healing.Ā
LONG PAUSEā¦
Namaste, Beautiful
Ā ššš
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Ā
ššš
Check out all of our other podcasts at https://womensmeditationnetwork.com
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Invite yourself to slow down,Ā
And come inside.Ā
PAUSEā¦
Breatheā¦
And see if you can settle into the rhythm of your breathing.Ā
PAUSEā¦
Riding the waves of air as it flows in,
And out of you.Ā
Naturally,Ā
And slowly.Ā Ā
In,Ā
And out.Ā
Slowing you down,
And calming you.
Mindfulness means we are conscious of our thoughts,Ā
Our emotions and the world around us,
So we can be here in the present moment,
And live our lives with intention.Ā
PAUSEā¦
So let us practice mindfulness,
By staying with our breath,
And simply noticing when thoughts arise.Ā
Noticing when emotions bubble up.
And allowing these noticings to pull us back into the present moment.Ā
LONG PAUSEā¦
Find your breath.
Feel the cool air on your nose as you breath in,
And the warm air on your nose as you breathe out.Ā
PAUSEā¦
Feel the rise and fall of your stomach with each cycle.Ā
PAUSEā¦
Let each exhale relax your body a bit further,
Imagining yourself melting into comfort.Ā
PAUSEā¦
Breatheā¦
And allow yourself to be here for a bit,Ā
Mindful of the thoughts,
Mindful of the feelings,Ā
Mindful to bring yourself back into the now.Ā
LONG PAUSE (4 MINS)ā¦
Now bring yourself back to center,Ā
Anchoring in this moment now.Ā
PAUSEā¦
Notice how your body feels.
Notice how your spirit feels.Ā
PAUSEā¦
Now bring your hand to your heart,Ā
As you take a big, deep breath in,
Feeling your chest expand under your touch.
Then exhale,Ā
Releasing all the air,Ā
And all the leftover dust,
As you settle deeper into yourself.
Feeling cleansed,
Light,
And here.
Namaste, Beautiful
ššš
Check out all the deals from our incredible sponsors here! --> https://womensmeditationnetwork.com/sponsors
ššš
Check out all of our other podcasts at https://womensmeditationnetwork.com
To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy
Learn more about your ad choices. Visit https://podcastchoices.com/adchoices
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Thereās magic in the air,
magic that moves through you
with each deep breath.
LONG PAUSE
Keep breathing.
Allow yourself to feelĀ
gentle lull of magic
as it relaxes and enlightens you.
LONG PAUSE
Stay with the feeling of magic,
as a welcome spell of serenity
is cast upon you.
LONG PAUSE
Draw in another breath,
And as you do,
visualize yourself on horseback,
on a snow white stallion,
trotting through the forest in spring.
PAUSE
After a few moments,
the horse slowsĀ
to a walk,
and then stops,
as if taking inĀ
all the life of the forest.
PAUSE
A canopy of trees
seems to part
and opens intoĀ Ā
a vibrant green clearing
with a large rock
positioned in the center.
PAUSE
The rock is heavy
with gray and white notches
and valleys carved around it.
Tiny sprigs of grass
grow at its base.
PAUSE
The rock is surroundedĀ
By people,
Men and womenĀ
dressed in gowns,
suits of armor
and even the clothes of peasants.
PAUSE
Then, you notice something odd.
jutting up from the stone
is a sword,
a gleaming silver sword.
PAUSE
āHere ye, Here ye!ā
calls a man with a long dark beard.
āWhosoever can removeth the sword,
becomes the next ruler of the land.ā
PAUSE
The man continues,
āOnly the bravest, wisest and
most loyal and compassionate
will be able to remove the sword.ā
PAUSE
Still seated on your steed,
you watch patiently,
as many good men,
and even women,
go to the rock,
grab the sword
with white-knuckled hands,Ā Ā
and try to withdraw it.
But the sword would not budge.
PAUSE
After a while,
you dismount from the horse,
lead her by the reins to a tree,
where you gentlyĀ
wrap the rein around the tree.
You pet her nose lovingly,
and rub her neck,
Before moving closerĀ
to the crowd.
PAUSE
Three others try their luck,
but still, no one has retrieved the sword.
you draw in a breath,
deep and low,
and then step forward.
PAUSE
āYou?ā says the manĀ
with the beard.
āAye,ā you reply with confidence.
āVery well,ā he says.
PAUSE
You draw in another
deep, stabilizing breath
and approach the rock.
Placing your feetĀ
against the bottom
of the rock,
you reach up,
and with both hands encirclingĀ
the handle of the sword,
you gently tug.
PAUSE
Every so gently,
the sword releasesĀ
a few inches.
gasps and claps
rise from the crowd.
PAUSE
You nod to the crowd,
and the reposition your footing.
again, you reach and pull the sword.
Again, it moves,
slowly at first,
until the rock releases it like butter.
PAUSE
Cheers and claps erupt from the crowd,
as you raise the sword above.
There is a power in the sword,
an energy of magic.
And you know that this
is now yours.
PAUSE
The man with a beard
comes to shake your hand
and to place a golden crown
upon your head.
But it is the swordās magic,
itās promise of power for good
that moves you most.
PAUSE
You bow to the crowd,
and then find your horse,
mount her,
and ride toward the sun,
with a crown upon your head,
a powerful sword in your hand,
and magic in your heart.
NAMASTE, BEAUTIFUL
ššš
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ššš
Check out all of our other podcasts at https://womensmeditationnetwork.com
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This week is Sleep Awareness Week, and since so many of our listeners like you come here for help falling asleep, I want to share another incredible podcast that you can add to your sleep library.Ā Itās called 12 Hour Sound Machines and it was created by my friend Brandon, who created it to help his newborn son sleep through the night.Ā Itās helped millions of people with sounds like ocean waves, highway car rides, rainstorms, box fans and the inside of an airplane cabin.Ā Tonightās episode is a listener favorite, called Brown Noise + Heavy Rainstorm.Ā Itās an hour long and will give you a taste of his show.Ā If you love it, make sure to follow 12 Hour Sound Machines no loops or fades on your favorite podcast player.Ā Ā
Sweet Dreams, Beautiful...
š Katie
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Spread out and take a moment
to just luxuriate in your bed.
LONG PAUSE
Once youāve found
the perfect place in your bed,
the one whereĀ
youāre the most comfy,
tune into yourself.
LONG PAUSE
And as you tuneĀ
into yourself,
you pick upĀ
delicate vibrations,
like an antenna.
LONG PAUSE
The vibrations murmur within you,
and soon,Ā
You feel your own vibration
Connectingā
Two frequencies aligning.
PAUSE
The vibration changes slightly,
and with it,
an image of a Victorian home
lights up before you,
and then gently draws you in.Ā
PAUSE
Standing on the porch of the home,
the door opens,
inviting you into the home
and into a feeling of love flowing.Ā
PAUSE
The love envelopes you,
creating a sense of welcome
and a desire to learn more.
PAUSE
You feel comfortable and well received
in the home,
and a sofa with curled arms
calls you to sit down.
PAUSE
You settle into the sofa,Ā
and in seconds,
the house ignites with lifeā
with couples dancing,
laughter in the air,Ā
and champagne
flowing freely in glasses.
PAUSE
You walk to the kitchen
and are greeted byĀ
several women bustling about,
preparing trays and trays of food.
PAUSE
The air is overflowing
with the smells ofĀ
fresh bread, sweet pies,
roasted Chicken, and braised beef.Ā
PAUSE
The women wipe their hands
on their aprons,
and turn to greet youĀ
for just a second.
PAUSE
Then, an older woman
with gray hair,
claps her hands,
summoning everyone back to work.
PAUSE
As you leave the kitchen,
one woman hands you
a golden roll,
fresh-baked in the oven.
PAUSE
The roll melts like butter
in your mouth,
and you savor every morsel
even licking your fingers.
PAUSE
As you saunter through the house,
you come across more rooms
filled with people
laughing, eating, drinking
and dancing.
PAUSE
At the other end of the house,
a pair of French doors open,
leading you into a lavish garden.
PAUSE
Rows of daffodils, tulips and teacup roses,
greet you with their striking colors
and delightful aromas.
PAUSE
At the far end of the garden
stands a young womanĀ
in an ornate bridal gown,
of white organdyĀ
and tulle with drapes of lace.
PAUSE
Her face is aglow,
as she gazes at the man
who has just becomeĀ
her husband.
PAUSE
They both join handsĀ
and walk past you
to a room whereĀ
they waltz together.
PAUSE
As they pass you,
they nod and smile,
warmly acknowledging youĀ
as their guest.
PAUSE
After a few moments of
watching the couple dance,
something inside you lets you know
your time at the wedding
Is coming to a close.
PAUSE
You naturally return to the sofa
sit quietly and wait,
while the house returns
to a peaceful silence.
The men, women, and children
fade into the twilight.
PAUSE
Yet, although the ancestors have left,
their abundance of love
and acceptanceĀ
still permeates the air
and in your heart.
PAUSE
And, as you walk out the door,
you carry the love and acceptance
with you.
NAMASTE, BEAUTIFUL
ššš
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ššš
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ššš
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Breathe, sweet one,
And follow the air inside.Ā
Let it slow you down,
Let it be your guide.Ā
LONG PAUSEā¦
The motion inside your head is fast,
As scenes of your day come alive.
And all the emotions that have been dormant,
Are suddenly here to thrive.
PAUSEā¦
Your body hears the noise,
And feels the vibrations in your veins.
So you toss and turn in your bed,
And frustratingly submit to the pain.
PAUSEā¦
But you donāt have to suffer,
You can surrender to peaceful sleep.
Just let go of the thoughts,
And let yourself melt into the deep.
The easiest way to start,
Is to focus on your breath.
Letting yourself follow it,
Noticing its cadence, its depth.Ā
PAUSEā¦
Then feel a warm glow,
Gently soothe your head,
Relaxing your eyes,
Melting you into your bed.
PAUSEā¦
Let it move down your body,
Your shoulders releasing with ease,
Your chest,
Your belly,
Your hips,
It warms you to your knees.
LONG PAUSEā¦
Soon the warm glow hums,
Upon your beating heart.
Here she begins to speak,
Thereās wisdom she wants to impart.
PAUSEā¦
Relax, she says,
This day is done,
Thereās nothing for you to do.
Let all those thoughts drift away,
So sleep can replenish you.
LONG PAUSEā¦
You breathe in deep,
And snuggle in,
Youāre free to dream at last.
Nothing needs to be figured out,
Those thoughts can easily pass.Ā
LONG PAUSEā¦
Feel your body melt,
And your eyes get heavy and calm.
Relax even further now,
Deep deep sleep is where you belong.
LONG PAUSEā¦
Goodnight, sweet one,
Youāre safe right now,
The night holds you with care.
Your mind is clear,
And your bodyās calm,
Your dreaming is your prayer.
LONG PAUSEā¦
Sweet Dreams, Beautiful.
ššš
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Speak your desires aloud,
And declare that they are yours.Ā
Your voice is gentle, yet stern.
The Earth, she feels,
The vibrations of your words.
The cosmos respond in turn.
PAUSEā¦
Imagine your life,
And the colors it could be,
If you practiced the power of belief.
If you stopped forcing,
Doubting and stressing,
Oh, imagine the relief!
PAUSEā¦
So rest deeply tonight,
And declare what you want,
The universe hears your cries.
It may not appear,
In the exact way you thought,
But it still is bound to arise.Ā
So come inside to yourself,
Let each breath bring you back,
To the stillness that exists right here.
This space that calms the soul,
And eases your mind,
And makes everything clear.
PAUSEā¦
Thereās nothing to figure out,
Thereās nothing to do,
You are one with the night.
All the thoughts,
Are fading away,
Everything feels just right.
LONG PAUSEā¦
Itās here in this silence,
That you can see clear,
The way the universe moves.Ā
That when you declare,
The desires of your heart,
The energy shifts and approves.
PAUSEā¦
This doesnāt quite mean,
That immediately youāll see,
The picture you have in your mind.
Hold your plans loosely,
With an open palm,
Surrender to the larger design.
LONG PAUSEā¦
Rest now,Ā
Sweet one,
Release your hold of the day.
Let go, fully now,
Trust,
And let the universe play.
PAUSEā¦
Sweet Dreams, Beautiful.
ššš
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ššš
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Settle yourself,
Finding a comfortable position
that lets you relax.
LONG PAUSE
Turn your focus inward,
Noticing your breath,
And letting each healing breath,
Touch any pain or tension
lingering in you.
LONG PAUSE
Continue breathing in relaxation,
And, if any stray thought
crosses your mind,
just visualize it floating away
for now.
LONG PAUSE
Now, imagine, if you can,
sitting by crystal blue river
on a cool spring day.
PAUSE
The sun is glowing brightly.
The sky is sapphire blue.
And the trees are coming alive
with tiny, colorful buds.
PAUSE
The air is a mixture of
the sunās warmth
and the cool crispness
in the breeze.
It feels lovely
lapping against your cheeks.
PAUSE
Pause in this beauty,
and take it in
through your senses.
PAUSE
And now, imagine, if you can,
an area of bubbles popping
in the center of the river.
The bubbles fascinate you,
as they grow bigger and bigger.
PAUSE
After a moment,
the bubbles seem to
come together,
as if forming a shape.
PAUSE
And, as you watch,
a beautiful woman,
rises from the bubbles,
into the air before you.
PAUSE
She is robed in white buffalo,
with onyx hair gently cascading
around her.
An silvery ethereal glow shimmers
around her.
PAUSE
The maiden draws closer to you.
She nods.
Instinctively, you nod, too.
āI am the Spirit of the Water,ā she says.
PAUSE
Then, the maiden
Invites you to the waterās edge.
You follow and
kneel on the bank,
and at her encouraging,
gently make a whirlpool
with your hand.
āThe water is alive,ā she says to you.
āFeel the life of the water.ā
PAUSE
A tiny pulse charges through your hand,
As you continue making whirlpools.
Feelings of life and renewal
surge through you.
The water is alive.
PAUSE
Then, the woman
drifts back to the center of the river.
She looks to the sky
and raises her hands.
A soft drum beats in the background.
PAUSE
After a moment,
A flock of birds arrives
and drinks the watersĀ
of the river.
They squawk and chirp,
filled with life and energy.
PAUSE
Then a moose trots
to the edge of the river,
The tip of his nose nuzzling
the life-giving water
while his tongue partakes.
PAUSE
Moments later,
The maiden raises her arms again.
Within seconds,
hundreds of colorful wildflowers
bloom around the bank.
Pink, yellow, blue, white flowers
dot the landscape
and send a pleasing, sweet aroma
into the air.
PAUSE
A gurgling noise
catches your attention.
Gazing into the waters,
you see dozens of fish
gnawing on river grass
and burbling.
One jumps and wriggles in the air.
PAUSE
Then, the maiden draws close to you.
She reaches into the river,
cupping her hands,
and offering you a drink.
You accept and drink in the water.
PAUSE
As you drink,
The life of the water,
pulses through you,
bestowing energy and power
upon you.
PAUSE
The maiden nods to you,
and returns to the center of the river,
where a swell of bubbles
brings her home to her water.
PAUSE
And, while you may not see her anymore,
you feel her spirit,Ā
The waterās spirit,
bubbling in you.
And you feel
the beautiful wildflowers
opening with life.
And the birds singing
with joy.
And the animals
rejuvenating,
All from the life of the water.
The water is alive in you.
NAMASTE, BEAUTIFUL
ššš
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ššš
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When the day is done,
And your head is full,
Thereās so much pressure inside.Ā
Bring yourself here,
To the comfort of your bed,
Breathe in far and wide.Ā
PAUSEā¦
The pressure you feel,
Is all of the tasks,Ā
The plans and so much to sort.Ā
Your brain spins in mud,
Trying to do more,Ā
Needing one final report.Ā
PAUSEā¦
So breathe in real deep,
And slow yourself down,
I promise the pressure will ease.
But first you must let,
All of it go,
Your need to control every piece.Ā
Let your jaw release,
Let your eyes get heavy,
Let your entire face just melt.
Lower your shoulders,
And open your chest,
Let go of all youāve felt.Ā
PAUSEā¦
Breathe and relax,
Calm down real slow.Ā
Breathe and release,
And let yourself go.
LONG PAUSEā¦
Imagine your mind,
So full and so fast,
It all feels so heavy and raw.Ā
Imagine your breath,
Grabbing whatās there,
And carrying it out till itās gone.Ā
PAUSEā¦
Over and over again,
You gather them up,
All of those thoughts and those plans.Ā
And each time you breathe,
They all get released,
Dissolving into tiny little grams.Ā
PAUSEā¦
Breathe and relax,
Calm down real slow.Ā
Breathe and release,
And let yourself go.
LONG PAUSEā¦
Each moment you sink,
Further into calm,
Itās time to decompress.Ā
The less pressure you feel,
The more space inside,
You release all of the stress.Ā
PAUSEā¦
Your body is soft,
Your mind is so clear,
Your breathing is slow and deep.Ā
Youāre light and relaxed,
The pressure is gone,
Itās time to drift off to sleep.Ā
Namaste, Beautiful
Ā ššš
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Ā
ššš
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Breatheā¦
And bring yourself inside.Ā
Breatheā¦
Naturally, fully.
LONG PAUSEā¦
Feel the waves of relaxation soften you,
From your head,
Down to your shoulders,Ā
Your chest,Ā
Trickling down your back,
Your legs,
And through your feet.Ā
PAUSEā¦
Breathe and relax,
Breathe and release.Ā
See if you can feel them,
The spaces of softness inside.Ā
The tender surfaces that move and mold,
As your fingers graze upon them.Ā
LONG PAUSEā¦
Some are bruises,Ā
Here because of the blunt force of trauma or pain.
PAUSEā¦
Allow yourself to touch them with a healing hand for a little bit,
Feeling the warmth cover them,
Relieve them,
And comfort them.Ā
LONG PAUSEā¦
Some of your spaces of softness,
Are not hiding or wounded,Ā
But simply parts of you that take backstage to the harder,Ā
More forceful qualities that are often required to navigate the world.Ā
PAUSEā¦
Kindness and tenderness,
Forgiveness and vulnerability.
Love and compassion.Ā
PAUSEā¦
The part of you that rescues the bug from a shallow pool of water.Ā
The part who sheds tears watching a movie.Ā
The part of who hugs your child close when theyāre hurting.
The part who craves your loverās beautiful embrace.Ā
PAUSEā¦
Breathe into these spaces now,
Remembering,Ā
Feeling,
And giving life to them all.Ā
LONG PAUSEā¦
If your mind starts to wander,Ā
Come back to the rhythm of your breathing,Ā
And lean deeper into your softness.Ā
LONG PAUSEā¦
If emotions begin to rise,Ā
Allow yourself to feel them all,Ā
Riding their waves,Ā
Feeling the water,
And knowing the swells will calm.Ā
LONG PAUSEā¦
Imagine a blanket slowly wrapping around you.Ā
Thick and warm and soft.Ā
Feel it cover you,
And remind you that you are whole.Ā
Namaste, Beautiful
ššš
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ššš
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Relax into the quiet,
Set the day aside.
Close your eyes and focus on you,
On the rest you truly need.
PAUSEā¦
Imagine a healthy, perfect leaf,
Floating on the breeze.
Any type, any shape, any size will do,
Its beauty yours to define.
PAUSEā¦
Perhaps itās a lovely maple leaf,
Its shape reminiscent of a star.
Or a gorgeous oak leaf, wide and graceful,
With curves like river bends.Ā
PAUSEā¦
Perhaps your leaf is young and tender,
Green and vibrant, silky to the touch.
Or maybe youāre seeing a vivid fall leaf,
A flash of dazzling color.Ā
PAUSEā¦
Think about where your leaf has been,
The sights it may have seen.
Imagine the view of life from the air,
The feel of gliding on the wind.
PAUSEā¦
Your leaf may be one of many,
Part of a soaring team.
Or it may be drifting on its own,
Happy to follow the breezeās whim.
PAUSEā¦
Your leaf is like no other,
Even though it resembles the rest.
If you look closely at its edges and arcs,
You see its special quirks.
Use your breath to sink deeper into peace, to feel as free as that leaf.
Imagine yourself with no restrictions or worries, the breeze your only guide.
LONG PAUSEā¦
Now that you have a leaf in mind,
Let your thoughts turn to its tree.
Even when floating on the wind,
Itās tied to where it began.
PAUSEā¦
Whether that tree is near or far,
The connection always remains.
The leaf is part of a family,
A history rising up from a common seed.
PAUSEā¦
From small beginnings, a vast tree grows,
Adding branches throughout the years.
The leaf is proof of the treeās dedication,
Its determination to survive.
PAUSEā¦
No matter which branch it stems from,
The leaf is part of the whole.
It may not be sure where it's heading,
But it always knows where it belongs.
PAUSEā¦
Think about how youāre like that leaf,
Singular and yet one of many.
A beautiful, strong free spirit,
Carrying the potential of countless others.
PAUSEā¦
Or perhaps youāre still attached to your tree,
Fluttering softly on your branch.
Providing shade and oxygen,
To take care of all those below.
PAUSEā¦
Itās easy to feel like leaves are too small,
To do much on their own,
But when energies align for the greater good,
Each piece of the whole has meaning.
PAUSEā¦
So whether youāre off making your own way,
Or youāre sticking closer to the tree,
Youāll always be part of where you started,
Always tied to your true home.
As you inhale, try to feel your connections, the ties that make you who you are.
As you exhale, think of what your spirit adds, how your strength supports those bonds.
LONG PAUSEā¦
Let those thoughts add to your peace,
Let them fill you with confidence and grace.
Just like the tree you come from,
Your life has purpose and power.
PAUSEā¦
Long before you came into being,
Natureās plan was set.
You are a part of that intention,
And when the time is right, youāll act.
PAUSEā¦
For now, accept that you matter,
That your existence was by design.
Let the weight of that knowledge make your heart smile,
Let it make your spirits rise.Ā
PAUSEā¦
Each of us has a destiny,
A path weāre meant to follow.
But like the leaf set upon the wind,
Only our beginnings are pre-determined.Ā
PAUSEā¦
Weāre given an origin story,
A history to which weāre tethered.
Then, either by choice or chance,
Weāre free to plot our own course.
PAUSEā¦
ššš
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ššš
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Settle in,
finding the perfect positionā
The position that brings youĀ
the most comfort.
LONG PAUSE
And once youāre in that perfect position,
become aware of your body in bed.
Notice where your hands are,
and what parts of your back,
sink into the sheets.
LONG PAUSE
Feel your head,
in the plush embrace of your pillow,
and how deeply comfortable,
it feels now.
LONG PAUSE
Take a minute,
and just enjoy these feelings,
these feelings of complete comfort,
and total relaxation.
PAUSE
Now, imagine a road and a small car,
and the road is narrow and winding,
as it snakes its way,
into some beautiful rocky hills.
PAUSE
And as your driving,
you notice the steering wheel,
iIs not where it normally is:Ā
Itās on the other side.
PAUSE
And with that realization,
another comes:
Youāre in the beautiful
Scottish highlands.
PAUSE
You roll down the window,
and breathe in,
cool, refreshing air,
noticing a blue sky,
with puffs of cloud,
sprinkled between the hills.
PAUSE
As the car drives on,
you pass some sheep grazing,
and you decide to stop.
PAUSE
The sheep welcome you,
as you come,
gently petting them,
running your fingers softly,
through their fleecy coats.
PAUSE
After a moment,
you hear a collective, āBah,ā
and somehow you understand:
They are grateful for your visit.
PAUSE
Back in the car,
you drive until you seeĀ
a small village sprouting up
from the ground.
PAUSE
As you draw closer to the village,
a stone church catches your eye.
The churchās gray steeple cuts through the air,
towering over the village,
reverent, like in prayer.
PAUSE
You stop for just a moment
to see the inside of the church,
and are struck by the hundreds of candles
flickering under statues and paintings of saints.Ā
PAUSE
The air is tinged with incense,
and you realize the churchĀ
was in service just beforeĀ
your arrival.Ā
PAUSE
You find a quiet spot on a pew,
and say a prayer for peace,
breathing in the calm and beauty
of the little church.
Then you return to the car to explore some more.
PAUSE
As you approach the outskirts of the village,
a small tavern on a rocky hill
catches your eye,
and you stop to warm up.
PAUSE
Once you arrive,
the distinctive sound of bagpipes playing
hums in your earā
with notes thick like honey.
PAUSE
Inside the little pub,
men and women sip pints
in hand-crafted pewter mugs
and laugh.
Their cheeks are rosy
from the cold air.
PAUSE
You order a drink and
find a seat at a long wooden table
where older men talk and talk,
completely unaware of the bagpipes playing.
PAUSE
A woman with flowing red hair
approaches you with a steaming bowl of soup
teeming with fish, onions and potatoes.
PAUSE
The soup is warm and cozy,
and you can feel itās soothing heat
moving from your mouth to your stomach,
and it feels wonderful.
PAUSE
As you enjoy the last dropĀ
of the warm elixir,
you thank the woman who kindly served you,
and bid her farewell.
There is one more place to see.
PAUSE
You drive away from the pub
into the countryside
until a magnificent medieval castle
springs from the landscape.
PAUSE
You stop and go in.
The castle is cool, like a cave,
and you pull your sweaterĀ
around you.
PAUSE
Throughout the castle are armors
from ancestral knights,
antique paintings,
and chairs of wood or iron.
PAUSE
You find a room with fireplace
and sit next to the burning flame.
The warmth is welcome.
PAUSE
ššš
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ššš
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ššš
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