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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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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“See yourself living in abundance and you will attract it.”
This quote by Bob Proctor infuses the intention of tonight’s meditation, which is to soothe yourself to sleep as you swim in the visions of your abundant, prosperous life.
So let’s begin by inviting your body to settle into your bed,
Allowing it to move around a bit, free to find comfort in whatever position feels best for you.
And when you find it,
Take a big, deep breath in, feeling the air go deep into every part of your body,
And then exhale all the air out.
Take one more deep breath in, filling up your chest and belly with cool, cleansing air,
And then breathe it out,
And sink deeper into your position.
PAUSE…
Be here.
And breathe.
Your attention on the simple and miraculous motion of your breathing.
The soothing rhythm,
The soft tingling that eventually fills your body as the oxygen floods you.
The calmness that arises after every breath out.
Breathe…
And be still.
Breathe…
And be here.
Deeply relaxed.
Releasing any thoughts,
Any emotions,
As you breathe.
PAUSE…
Prosperity begins with gratitude for what we already have.
So invite yourself to take some time to swim in the fullness of your blessings.
Imagining them floating around you now as your heart smiles with thanks.
Gratitude for your health,
Your family and friends,
Your shelter and all the things that make your life yours right now.
Be thankful and feel prosperous now.
LONG PAUSE...
Breathe in and be one with prosperity right now.
PAUSE…
Now let your body relax,
And imagine your dreams tapping you on your shoulder,
Ready to play.
Breathe deeply and let her take you by the hand,
And walk you through a luscious green park.
The warm sun is shining and the sounds of animals sing in the background.
Everything is alive,
Vibrant,
Filled with possibility,
And it’s all for you.
Let yourself play here,
On the playgrounds of prosperity,
Imagining all the ways you envision abundance are coming to life before your eyes.
PAUSE…
Perhaps you see money flowing in easily, filling you with trust and feelings of security.
Maybe you see yourself in optimal health, running in the distance.
Perhaps you see an abundance of time manifesting as travel and relaxation.
Just be here and walk through your park of prosperity,
Allowing your dreams to play.
LONG PAUSE…
It’s all yours, my love.
Born from the deep roots of gratitude for what you have now,
The vastness of your abundant dreams are here for you.
And you are worthy of every single one of them.
Sweet Dreams, Beautiful
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Take a deep breath,
And still your mind.
Let yourself melt into the sheets,
So your mind and body align.
LONG PAUSE
As you breathe in deep,
See the stress letting go.
Feel yourself just
Drifting with the flow.
LONG PAUSE
Let the relaxation take over you;
And welcome the solace.
Sail into sleep with no cares,
Just like a beautiful goddess.
LONG PAUSE
Now, imagine if you can,
Standing at the foot of a rainbow,
Gazing into the clouds,
Where all the beautiful colors go.
PAUSE
There’s a soft red arch,
Like the petal of a rose,
Another in aquamarine
And a third in pale yellow.
PAUSE
If you shift your gaze,
A violet arch appears,
And a hint of green and orange show up,
When you draw near.
PAUSE
And as you continue
to observe,
You notice the color indigo
emerge.
PAUSE
After a moment, you raise your arms,
And are lifted to the sky,
Connecting with the rainbow colors,
Body, soul and mind.
PAUSE
Now, imagine if you can,
Those rainbow colors in you,
As you slide up the arches,
To explore something new.
PAUSE
Imagine scaling the colors,
As your rise into the sky,
Seeing shimmering sunlight,
And misty clouds go by.
PAUSE
And the rainbow works like a conveyor belt,
Moving you to the top.
The higher you go; the more connected you feel.
You don’t want this feeling to stop.
PAUSE
And finally, the rainbow conveyor slows,
As you reach the highest peak,
With rays of sunlight all around,
Shining through in streaks.
PAUSE
And, from your place atop the clouds,
Sitting on the rainbow’s arch,
You feel the rainbow inside of you;
It’s no longer separate and apart.
PAUSE
You feel your chakras vibrate,
Each energy center alive,
You feel it in your abdomen,
And at the base of your spine.
PAUSE
You feel the colors in your core
And in your throat above,
And through your chest, near your heart,
You’re filled with compassion and love.
PAUSE
And a gentle energy hums
On your head and between your eyes.
You see the colors indigo and purple,
Blending with you and rising to the sky.
PAUSE
Breathe in deep the colors,
That light you from inside.
Feel your energy balancing,
As joy and peace coincide.
PAUSE
And, after a moment you’re ready,
To bid the rainbow goodbye.
You turn and position yourself,
For your downward ride.
PAUSE
And, as you cruise down through the clouds,
You relish the balance within.
The rainbow has shown you magic,
And that you both are truly kin.
PAUSE
So, when your feet touch the ground,
And the rainbow fades away,
You thank the rainbow for its magic,
And head out on your way.
PAUSE
Yet, as you leave, you know the truth,
Of the rainbow in the sky,
It’s part of you and will always be,
Lighting you from inside.
NAMASTE, 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
Soft cotton below your feet,
Almost melting with every step.
Slow, swirls of gentle air soothing your skin,
And whistling the softest of songs.
PAUSE…
You feel light,
As if the clouds have released your weight,
As you float within their embrace.
You feel comforted,
Blanketed in their mist,
And safe in their slow, mellow drift.
Breathe…
And leave your worries behind.
Let them fall away from you,
As you walk in the clouds.
PAUSE…
Release it all from you,
Piece by piece,
As you lighten with each step.
LONG PAUSE…
Almost deafening is the silence,
Compared to the noise of your day.
Almost crying is your heart,
Surprised at how nourishing it feels,
How fulfilling,
How freeing.
LONG PAUSE…
A walk in the clouds will remind you,
Of what’s actually important.
A walk in the clouds will allow you,
To slow down and rest.
PAUSE…
Raise your hands,
Just a bit,
And reach out to touch the mist.
She changes shape,
She won’t let you catch her,
Her magical energy shifts.
PAUSE…
Breathe out the heaviness,
And give it to the clouds,
Knowing she’ll hold all that you can’t.
Breathe in the peace,
The beauty,
And calm.
That she surrounds you with tonight.
LONG PAUSE…
There’s nothing stressful here,
Everything has its place,
And flows and glows in harmony.
Step into the purity of the universe,
As you walk in the clouds,
And let go of the anxieties within.
LONG PAUSE…
Soon you are covered in a white blissful mist,
Every part of you is supported and loved.
Surrender yourself to the soft, cotton nest,
And to the slow,
Gentle caresses of the clouds.
Sweet Dreams, Beautiful.
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From the ashes I rise,
My body and soul renewed,
Emerging from the flames,
Like a phoenix, strong and true.
PAUSE…
My past is but a memory,
A charred and broken shell,
But the fire has purged my soul,
I’ve been freed from hell.
In the ashes, I found strength,
To build anew and thrive,
With each breath I take in,
I feel more alive.
PAUSE…
The flames have burned away,
All doubts that held me down,
And now I stand, reborn,
Knowing what I found.
PAUSE…
My wings are made of fire,
My heart beats with heat,
I am unstoppable now,
Whole and concrete.
PAUSE…
So let the embers rise,
And the flames dance once more,
For I am reborn from the ashes,
And I will soar and soar.
PAUSE…
I step into the furnace,
The heat sears my skin,
But I will not back down,
I rise from within.
PAUSE…
The flames lick my feet,
But I am not afraid,
For I know it will fuel me,
My new life will be made.
PAUSE…
The fire takes hold of me,
Consuming all that's old,
And as the ashes fall,
My new self does unfold.
PAUSE…
From the rubble and the dust,
I rise up once again,
And I feel my heart beat,
Stronger than it's ever been.
PAUSE…
The phoenix has awoken,
From the ashes of my past,
And I see a world of wonder,
With a vision that will last.
PAUSE…
The fire has given me power,
A force that I can hone,
And I know I am rising,
This power is all my own.
PAUSE…
I am the flame that burns,
The heat makes me strong,
And as I rise from the ashes,
I know where I belong.
PAUSE…
So let the world watch in wonder,
As I blaze through the skies,
I am the Beautiful Phoenix,
And I will always rise.
Namaste, Beautiful
💗💗💗
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Embrace the sweet, calming breath.
As you draw it in,
let tension and pain out.
Keep breathing in the calm.
Keep breathing out the tension and pain.
LONG PAUSE
And, as you breathe,
let your body melt
into the sheets of your bed.
Let the sheets wrap around you,
enfold you,
in warmth and love.
LONG PAUSE
Keep breathing.
Keep relaxing.
Until you feel your body
is so comfortable
it could float.
LONG PAUSE
Now, imagine if you can,
your body floating,
drifting upward,
slowly and gently.
PAUSE
And, as your body rises,
You hear a whisper in the air.
“The night is bathed
in both light and dark.
Drink in its beauty.”
PAUSE
As the whisper ends,
you feel your body
sailing out into the
heart of the night.
You feel safe and secure,
and calm and relaxed.
PAUSE
As you float into the night,
you gaze upon a half-moon
glistening in the sky–
a half-moon that whispers in your ear,
“You are a light in the darkness.”
You thank the half-moon and
hold the whisper close.
PAUSE
After a few moments,
you float over a
forest of pine trees–
their needles gently
tickle you.
Then, the pine trees
whisper to you,
“You are fresh and new
each night and day.”
You thank the pine trees and
hold the whisper close.
PAUSE
Moments later,
you drift over a lake
reflecting the moon and the stars.
The lake whispers to you,
“You have calmness in your center.”
You thank the lake and
hold the whisper close.
PAUSE
After drawing in a deep breath,
you feel a gentle breeze
guiding you as you float.
There’s a whisper in the breeze,
”You know how to flow with life.”
You thank the breeze and
hold the whisper close.
PAUSE
You drift over a park
filled with a garden of flowers.
The flowers whisper in your ear,
“You spread natural beauty
in the world each day.”
You thank the flowers and
hold their whisper close.
PAUSE
You draw in a deep breath,
and glide over hills and rocks
until you come to a waterfall.
The mist of the waterfall
kisses your face
and begins to whisper to you,
“You are strong, yet flexible.”
You thank the waterfall
and hold the whisper close.
PAUSE
After a while,
You feel yourself
floating back to your home.
Soon, you are gently
placed in your bed
where the sheets caress you.
Then the sheets whisper to you,
“You are always safe here.”
You thank the sheets
and hold their whisper close.
And, as you do,
you feel the sheets
wrap around you,
snuggling you,
and your mind
gently hears the
whispers of the night.
They play in your ear
like a lullaby,
and soon,
you are asleep.
NAMASTE, BEAUTIFUL
💗💗💗
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Still your mind and body,
with the quiet of the night.
Become aware of its
gentle presence.
LONG PAUSE
As you find the connection
with the night,
breathe into it,
allowing the stillness
to flow in
and all around you.
LONG PAUSE
Feel the stillness expanding,
Bringing with it
peace and tranquility.
Peace and tranquility
to rest in you and around you.
LONG PAUSE
Now, visualize a spark of light
above your head.
It’s golden-white,
and full of energy,
and it radiates
just above your head.
PAUSE
Take a pause
and just watch the light,
as it twinkles and dances.
After a few moments,
you notice it’s growing:
The spark has formed a beam,
a golden-white beam
that radiates from your head.
PAUSE
Take a deep breath,
and focus on the beam.
As you do,
observe how it grows
taller and wider.
Soon, the top of your head
is aglow with this beautiful light–
a light that reaches
toward the heaven.
PAUSE
After a few moments,
the light begins
changing colors.
Purple, blue, green,
orange, red and yellow.
A kaleidoscope of colors
shines from your head
to the heavens.
PAUSE
Now, breathe in again.
until you feel that
radiant beam of color
really become part of you.
Part of your mind.
Part of your body.
Part of your spirit.
Hold this beautiful space.
PAUSE
Now, gently shift your focus,
if you can,
to your heart chakra
where you notice
A slender ray of light
emanating from your heart.
PAUSE
The light pulses and shimmies,
go in and out at first.
Then, it becomes steady.
PAUSE
As you imagine gazing
at the light from your chest,
a feeling of warmth
comes over you.
Warmth and contentment.
PAUSE
Breathe into the light,
and observe how
it shines brighter and brighter,
and you feel more contentment,
more warmth…
More Love.
PAUSE
As the light intensifies,
an incredible,
unconditional love
spreads through you.
It’s calming,
relaxing,
and filled with
natural beauty.
It opens from you
to the entire world.
Allow yourself to really feel
the Peace…
and Beauty…
and Joy
that this love brings.
PAUSE
Now, breathe deeply again,
Slowly,
Deeply.
And visualize the brilliant beam of light
from your head,
and from your heart.
See them shining
with love and peace.
Feel the calm and contentment
they embody.
Breathe these into you.
Welcome these into you.
PAUSE
And, as you continue breathing in
this pure beauty and love,
know that you are a conduit
for this day and night.
So, let your body and your mind
drift off to sleep,
For while they do,
your inner light will brighten,
and shine for you and
those around you
when you awaken.
NAMASTE, BEAUTIFUL
💗💗💗
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Invite the thoughts to leave you tonight, as you relax into your bed.
And as they drift away, let yourself surrender to the silence within you,
So you can be lulled into the soothing rhythms of sleep.
So let yourself settle,
Finding your most favorite sleeping position.
And come into your breath.
Bringing your attention away from the thoughts,
Away from the emotions,
And deep into your body.
PAUSE...
Breathe…
And let every breath in soothe you,
And every breath out release the noise inside.
LONG PAUSE…
Be here with your breath,
And let it bring you to the silence,
Let it help you hear the silence.
And as the melodies play softly in the background,
Surrender yourself,
And let the silence around you and within you take over.
Sweet Dreams, Beautiful.
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I know your heart hurts, my love.
That it feels bruised with sadness.
So bring your broken heart to your bed with you tonight,
And let your tears softly carry you into deep sleep.
Gently place your hand on your heart,
Feeling the warmth of your skin,
And the thumping of your heart against your hand.
PAUSE…
Feel it all, beautiful.
The heaviness,
The sadness,
The deep pangs of your broken heart.
It’s okay to feel it all here,
In the swirling streams of tears.
PAUSE…
Let each breath out release more of the emotions,
And lay you deeper into the comforting arms of rest.
Breathe...
PAUSE...
Imagine yourself lying back into a gentle river,
The water warm and welcoming.
Feel yourself floating,
Weightless,
Surrendering your body to the movement of the water.
PAUSE…
Feeling your arms spread and relax,
Your legs open,
Your body soft.
Let the water touch your forehead,
Whispering that everything is going to be okay.
Bring your tears here tonight, she says,
And let their pain fall into me,
Mixing into the colors and depths of my waters.
LONG PAUSE…
You’re allowed to feel it all here, my love,
So open your heart to the night,
And reveal to her all of what’s inside.
PAUSE...
She will not judge you,
She will not diminish you,
She will not suppress you.
She will just love you,
Accept you,
And invite you to open your broken heart to her.
So float in the comfort of the warm water,
And open yourself to the night.
LONG PAUSE...
Healing will come,
It will fill all the empty part,
It will mend all the brokenness,
It will turn the pain into strength and wisdom.
PAUSE…
But for now, let yourself float in the pool of your broken heart,
For there is beauty in the breakdown,
Catharsis in the tears.
Breathe,
And float.
LONG PAUSE…
Sweet Dreams, Beautiful
💗💗💗
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Breathe deep and slow,
gathering yourself
in peace
for a night
of complete rest.
LONG PAUSE
Now, allow yourself
to feel a wave
of relaxation,
starting at your toes
and moving slowly
through all of your body.
LONG PAUSE
Take another slow, deep breath,
and feel the wave of relaxation
rolling over you once again.
Embrace the relaxation.
LONG PAUSE
Now, see if you can visualize
Standing by a sapphire lake.
There are rocks
jutting out from the sides,
and green water grasses
wafting in a breeze.
PAUSE
A black water bird
skirts across the
top of the water,
Then dunks its head
beneath the surface
to catch a tiny fish.
PAUSE
Dragonflies dance in the air,
every once in a while,
alighting on a lilypad
or blade of grass.
PAUSE
Breathe in gently,
and notice the tranquil feeling
You have just standing
and watching nature softly hum
in and around the water.
PAUSE
Now, imagine if you can,
notice a pool of bubbles
forming in the middle
of the lake.
PAUSE
Over time,
the bubbles seem more intense
as they rise out of the water.
and, as they do,
they turn to white water
that cascades back into the lake.
PAUSE
The bubbles continue rising
like a 360-degree waterfall.
Then, slowly,
the bubbles
fade away.
PAUSE
Now, take a deep breath,
and imagine, if you can,
the silhouette of a woman
appearing in the middle of the lake.
She glistens in silver
and radiates her glow like the sun.
PAUSE
In a few seconds,
she sees you,
and a wide smile
crosses her face.
She extends her arm,
welcoming you to join her.
PAUSE
Without a second thought,
you step onto the water.
It supports you fully,
as you walk toward her.
PAUSE
When you reach her,
she folds her arms around you
in an airy hug.
You feel her total acceptance.
PAUSE
Then, after a moment,
you and the water goddess
sink into the lake.
You are totally safe and comfortable.
PAUSE
Beneath the surface,
you breathe easily
and walk with the goddess effortlessly.
PAUSE
As you stroll together,
fish pause and seem to bow.
The water goddess smiles
and raises her hand
in a gesture of peace.
PAUSE
A few moments later,
you come upon a cave
that glistens in silver
like the water goddess.
You know instantly
that this is where
the water goddess lives.
PAUSE
As you enter the cave,
you see gleaming muscle shells
lining the walls and glistening
like gems.
PAUSE
The goddess beckons you
to sit in a large clamshell
lined with the softest grass.
You nestle comfortably
in the grassy chair.
PAUSE
Moments later,
the water goddess speaks.
but her words come telepathically,
not verbally.
and in seconds,
she conveys to you
the story of her life.
You feel imbued with her knowledge.
You feel imbued with her peace.
PAUSE
She speaks again telepathically,
this time sharing all she knows
about your life.
You feel comforted
that she knows and fully accepts you.
PAUSE
Time passes, but not in a linear fashion.
You become aware that you have no idea
how long you’ve spent with the goddess.
The goddess recognizes this and smiles.
She thanks you for visiting
and expresses her hope
that you will share her knowledge
of the water with others.
PAUSE
Then, with a wave of her hand,
a current of water
carries you out of the glistening cave,
through the lake,
and back to shore.
You arrive on the bank of the lake completely dry.
PAUSE
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This special Reiki Sleep meditation is guided by my good friend and Reiki Master, Tina Conroy. If you’d enjoy it and would like more Reiki resources from her, visit TinaConroy.com.
PAUSE…
I invite you to place your hands on your heart.
Take a nice long slow deep breath in,
And a nice long slow deep breath out.
We call forth this energy of reiki,
For the highest and the greatest good,
At this time.
Place your own intention in your mind,
PAUSE…
And so it is,
And so be it.
PAUSE…
Shift your awareness,
To the top of your head.
Feel your body heavy,
Your arms and legs,
Your front body and back body,
Descend.
PAUSE…
Imagine your body is so heavy.
It feels like you're filled with sand.
At the base of your spine,
Imagine a tiny hole.
PAUSE…
This sand slowly releases,
Down and out,
And away from your body.
PAUSE…
You are feeling lighter,
And lighter.
PAUSE…
Your breath is soft.
PAUSE…
You begin to notice,
The last few pieces of sand,
As they drift away,
Down and out,
And away from your body.
This tiny hole closes,
And at the top of your head,
A beautiful waterfall of light.
This reiki energy rushes in,
You allow this cleansing energy,
And calming energy to flow,
From the top of your head,
And through your entire body.
You now feel light.
Like a feather.
PAUSE…
Become aware of this energy,
Feeling your face and eyes.
Softening the skin on your face,
And relaxing your eyes.
Your cheekbones,
Your lips,
And your jaw.
PAUSE…
Awareness moves to your throat,
And your neck.
Feel this calm energy soothe your throat.
PAUSE…
This energy fills your heart space.
Feel your heart,
Peaceful and calm,
The place for love,
Kindness,
And compassion.
This place,
For self-love.
PAUSE…
This reiki energy fills your belly now,
Your stomach area,
Feel it calm.
PAUSE…
Feel surrender.
PAUSE…
Observe and notice your hips,
Feeling your hips settle.
Letting go of your long day.
PAUSE…
This energy fills your knees.
And down your legs.
Caressing your knees and legs,
Feeling light and relaxed.
PAUSE…
Notice your feet,
And as this reiki energy flows to your feet,
Releasing anything left,
Of stress and tension,
Feeling now completely at ease,
And relaxed.
PAUSE…
Wishing you sweet dreams.
And reiki blessings.
Namaste
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When you slow yourself down to breathe,
If you let go of all you knew,
You'll find a new beginning,
Waiting to be revealed to you.
PAUSE...
Feel the breeze that brushes past,
Like a whisper in the wind.
It's been calling to you,
To let go and begin again.
Imagine now a winding path,
With hills and valleys throughout.
It's a journey of new beginnings,
Adventure dissolves all the doubt.
PAUSE...
The road may seem uncertain,
And the way may not be clear.
But with each step, a new horizon,
Fresh beginnings appear.
PAUSE...
The light within you shines,
A beacon in the night.
It guides you on your path anew,
And illuminates your sight.
PAUSE...
Let go of all the pain and strife,
And all that held you down.
Begin again with renewed hope,
And courage to rebound.
PAUSE...
The road ahead may be uncharted,
And the way may not be straight.
But trust your intuition,
And relish the chance to create.
PAUSE...
Feel the freedom around you,
And embrace the chance to start.
For beginnings are a gift,
And a way to heal your heart.
PAUSE...
So step with purpose onward,
And trust in what's ahead.
Begin again with open eyes,
And feel the excitement spread.
PAUSE...
With each end, we begin anew,
With every loss, a gain.
Begin again and just know that,
Your heart will sustain.
Namaste, Beautiful
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Breathe in consciousness,
Focused awareness of you.
Allow that awareness to
Help you relax,
Let go,
Be open.
LONG PAUSE
Keep breathing,
And staying in the present.
Let your mind and body
Find peaceful balance.
Find pure relaxation
That melts you into your bed.
LONG PAUSE
Now imagine…
Floating on the wings of a heron,
Across a rose-tinged sky,
With the sun bursting forth in morning light,
While you glide by.
PAUSE
And on the wings of this heron,
Into a frothy marsh you land,
With black cattails waving in unison,
Like a Japanese fan.
PAUSE
And a fish breaks the silence,
Bubbling up against the surface,
While you breathe into space,
And wonder about your life’s purpose.
PAUSE
The heron turns to you while sitting on his back,
With a spark of understanding shining in his eyes,
And you know in that instant that
This unique bird gets you and is wise.
PAUSE
Then,
The bird stands straight and lifts its great wings,
And you hold on gently,
With deep care,
As you rise,
Rise high into the air.
PAUSE
The sun beams full and warm,
Like toasty kisses against your cheeks.
And after a long silence,
You breathe deep,
And decide to speak.
PAUSE
“You are a great blue heron, like royalty in the air.
And when you pause near other fish or fowl,
It’s like they bow.
“But what magnificent heron are you doing with me?
You could be doing anything,
Anywhere else,
With your grace and majesty.”
PAUSE
And, the beak of the blue heron shot up and pierced the air.
And he let out a shrill squawk,
Like the cry of an animal,
Before he was ready to talk.
PAUSE
And then in a voice like the gentle ripples of a wave,
The bird began to softly sing and then talk,
And somehow,
It was okay.
PAUSE
“To know your purpose and who you really are,
Let go of the thoughts that
Lock you behind bars.”
“Instead, let your heart soar like you’re flying with me.
Sail over hilltops and valleys, mountains, oceans and more.
And then land in peace and gratitude,
Eager to know what else is in store.”
PAUSE
Then, the heron takes flight again
With you in tow,
And you perch on a tree branch,
Above the water below.
PAUSE
And while he shakes his feathers and squawks aloud,
You’re relaxed and comfortable and dust off yourself,
And embracing his words,
You smile in peace and ask,“What else?”
PAUSE
Between his beak, it seems the heron is smiling,
Like a show of approval from a teacher to a student,
It’s as if you’re arriving.
To the place you want to be in your life,
Filled with peace and relaxation.
It’s yours to create.
You need no explanation.
PAUSE
So, let go of the doubts,
And the doubters,
The excuses and more,
Remember. Embrace this: it’s your time to soar.
You don’t have to wait,
To create your thing.
Just breathe in peace
And spread your wings.
NAMASTE, BEAUTIFUL
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Find a comfortable position,
and let your eyes close.
Take a deep breath,
and let any tension in your body fall away.
LONG PAUSE
Breathe some more,
And allow the stillness of the night
To calm you.
To relax you.
LONG PAUSE
Breathe again.
Allow your body
to let go,
to just melt into the bed.
LONG PAUSE
Now, imagine if you can,
a great horned owl,
perched majestically
on a tree branch
outside your window.
PAUSE
As you look at the creature,
You see the seriousness
in his rich black eyes,
and also the calmness.
PAUSE
As you gaze at him,
a feeling of protection
unfolds around you.
you feel safe
with the guardian of the night
standing sentry near your room.
PAUSE
After a moment,
a full moon
peers out
from behind a sea of clouds.
The owl,
his tree,
and the entire world
are bathed in silver light.
PAUSE
As you watch from the window,
The owl spreads his wings, hoots,
and comes to the window sill.
In a moment, the great owl’s wings
wrap gently around you,
until you’re hoisted onto its back.
Together, you both take to the sky.
PAUSE
Secured safely in the feathers of the owl,
you soar toward the moon,
toward the millions of stars
dancing in the night.
PAUSE
You can see the moon
reflecting in the owl’s eyes,
as you skim the tops
of tall pines in a forest.
Tonight, you are both
guardians of the night,
children of moonlight.
PAUSE
Then the sea whispers to you,
In between each roll of her waves.
What does she say?
PAUSE
After a while,
the owl sinks into the trees,
and lands on a large limb,
overlooking a lake.
PAUSE
The lake shimmers
with the moonlight skipping upon it,
and a few fish bobbing up and down.
At first, you think the owl will swoop down
and scoop up a fish,
but the guardian stays still.
And waits.
PAUSE
Many moments pass,
But then you hear it.
Another hoot in the distance.
Another great horned owl approaches.
PAUSE
Moments later,
the second owl
lands on the branch,
and a chorus of hoots ensues.
PAUSE
At first,
the music of the owls
is a language not known.
Then magically,
their hoots transform Into words,
and you become privy to their conversation.
PAUSE
The two protectorates of the night
talk back and forth about their duties,
and how to keep the forest safe.
Then, just as quickly as it began,
the conversation ends,
and the second owl
takes to the sky.
PAUSE
Many moments pass,
and then the great horned owl
hoots again.
only this time, you understand.
you are on your way home,
back to the comfort of your bed.
PAUSE
The bird lifts its wings,
and together you fly in the moonlight,
steadily gliding into the night’s thin air.
Landing on your window sill,
the owl bends over
as you gently slide off its back.
As you walk to your bed,
you give a turn and one more look.
There, perched in the tree,
is your guardian of the night
ready to watch over you,
and keep you safe,
as you dream.
NAMASTE, BEAUTIFUL
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It’s out of your hands, my love.
It’s time to loosen your grip.
To let go of control of that which is making your mind spin,
So you can surrender to the deep sleep that is here.
Come,
Into your body,
And out of your head.
Away from the racing thoughts and storm clouds of worry,
And into the slow, undulating waves of your breath.
In and out.
Cool and warm.
Expanding and releasing.
Breathe…
PAUSE…
It’s all going to be okay.
Here in this moment, you have no control over that which you desperately want.
A specific outcome,
Another person’s actions,
Mother Nature.
There is no amount of worrying or thinking that will change this moment.
So surrender your desires to the stillness of the night,
And trust in her and the wisdom of the universe.
PAUSE…
Inhale to touch the stillness,
Exhale to release control.
Breathe in,
Breathe out.
PAUSE…
Unwind the tension in your body,
Setting free all the tight parts so they can sink even further into your bed.
PAUSE...
Stress lives in the dark,
Love is in the light.
So invite every cell in your body to shift from control to faith,
From worry to hope,
From dark to light.
PAUSE…
Be here in the light,
Bathing in the soft yellow blankets of hope.
Let them soothe you as you dream of possibilities,
And whisper your prayers to the Universe.
And then let go,
You have no more control right now.
PAUSE…
So feel your body melt further into your bed,
And your mind hum with spaciousness.
No more thinking.
No more doing.
Just being,
One with love.
One with trust.
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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How long have you been starving,
For something you cannot name?
How long have you been wishing
That someone would notice your pain?
PAUSE…
We need to eat; it’s a fact of life.
We need to nourish ourselves.
But nourishment comes in many forms,
What you need may not come from the shelves.
PAUSE…
What exactly do you hunger for?
What would fill you up?
What have you been missing out on?
And how long have you gone without?
PAUSE…
The first step toward satisfaction
Is to name the thing you seek.
To see it and feel it and call it out,
The Universe will see your technique.
PAUSE…
Think about why you’re in the back,
About why you don’t speak up.
What makes you feel less important,
Than those you take care of?
PAUSE…
They need you to be healthy.
They need you to be strong.
They want to know that you’re okay,
That you’re not just playing along.
PAUSE…
So what will you tell them when they ask,
When they see that your shine has faded?
How will you tell them to care for you?
What yearning begs for urgent attention?
PAUSE…
How will it feel to get what you need?
What will it change deep within?
Will guilt rise up to steal your joy,
And will you send it packing?
LONG PAUSE…
Inhale and fortify yourself with thoughts of your power and value.
Exhale and liberate yourself from the thoughts that undermine you.
PAUSE…
Where does this hunger come from?
What can it tell you if you listen?
Is there something helpful and positive
Hiding in its shadows?
PAUSE…
What’s the secret message,
The thread that runs throughout?
What can this empty space tell you,
About the cost of going without?
PAUSE…
We all know your heart’s in the right place,
That you want what’s best for all.
But deprivation just can’t get you there.
It just doesn’t have the power.
PAUSE…
Instead you need indulgence,
At least every now and then.
You need to see yourself as worth the effort,
And make time to see it through.
PAUSE…
Feel the new energy in your body,
The burst that happens when you feed your soul.
Sink into the safety of fullness,
And let yourself rest there.
PAUSE…
Imagine how beautiful you look now,
Shining with the glow of abundance.
Enjoy the warmth coursing through you,
Flavored with love and gratitude.
PAUSE…
So many things feel possible now,
So many ideas come forth.
It’s hard to know how stunted we are,
When we’re just holding on for dear life.
PAUSE…
But that isn’t you anymore.
You’ve asked for what you need.
And because those you love truly love you back,
What you asked for came to be.
LONG PAUSE…
Inhale and know you’re part of something bigger than yourself.
Exhale with thanks for those who care, those who catch you when you can’t.
PAUSE…
Think of this as a wakeup call,
A reason to make a change.
Feeding ourselves is a necessity,
Whether food or love or peace.
PAUSE…
Though change can’t happen overnight,
You can do it need by need.
Check in with yourself regularly,
And pay attention to what you crave.
PAUSE…
You’re not taking anything from others,
When you choose to feed yourself.
Instead you’re multiplying what you give,
By starting from a place of health.
PAUSE…
If anyone in your life disputes this,
Give that bond some thought.
Love is not meant to starve our hearts,
But instead to make them swell.
LONG PAUSE…
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Ease into your bed and allow tonight’s meditation to be a love letter to your body, so you can feel gratitude, grace and love for it while you surrender to deep sleep.
You are beautiful from the inside out.
And your body is a gorgeous blessing.
No matter how big your thighs,
How soft your belly
How scarred your skin,
How absent a limb,
Or sick it may be...
Your body is glorious.
Just as it is.
Maybe you’ve struggled with it.
Maybe you’ve cursed it, pushed it, ignored it...even hated it.
But it’s yours...and it is breathtaking.
PAUSE…
So take a deep breath in and feel it work for you,
Pulling in the oxygen you need to live,
So effortlessly,
And exhaling out all the days’ details as it relaxes into your bed.
PAUSE…
Stay here for a bit,
Observing your body as it gives you life through your breath.
Feeling the refreshing air as you breathe in,
And the calming release as you breathe out.
PAUSE...
Dear body,
I love you.
Thank you for being here for me all these years.
Thank you for this breath,
Its automated rhythm gifting me with life every second of every day.
Thank you for this skin,
Its beautiful color, texture and gift of touch,
And all the scars and wrinkles that tell stories of adversity, love and adventure.
Thank you for these legs,
That have carried me with strength and love.
Thank you for all of my sexual and reproductive parts,
That have given me pleasure and the ability to carry life.
Thank you for my stomach,
And it’s ever changing shape.
Thank you for my breasts,
No matter their shape or size,
Thank you for my heart,
Constantly pumping life through my body.
Thank you for my shoulders and arms,
Allowing me to carry and embrace people and things I love.
Thank you for my hands,
As I express love and feel my world.
Thank you for my face...my eyes, nose, mouth and ears,
And all the tiny marks and wrinkles that belong only to me.
Thank you for my head,
For the brain that enables my body to move, dance, fight, cry, laugh, think and feel.
Thank you for my my mouth,
And the joy it feels as I savor the food that nourishes me.
PAUSE...
Thank you for my body,
This amazing, miraculous body.
Sweet Dreams, Beautiful
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