Sleep Meditation for Women 3 HOURS Womens Meditation Network

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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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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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Come inside, 

And allow yourself to rest. 

PAUSE…

Breathe…

And slow yourself down with every inhale, 

And exhale. 

Your attention on the gentle rhythm of breathing, 

And the movement of your body as it expands,

And contracts. 

PAUSE…

In, 

And out.

Expanding, 

And contracting. 

LONG PAUSE…

Now, see if you can imagine yourself, 

Standing on the edge of a small creek. 

The water is flowing slowly and smoothly. 

PAUSE…

You hear the water’s musical trickle,

And feel the cool mist on your skin,

As your feet slowly ease in. 

PAUSE…

Feel the gentle flow of water as it kisses your skin. 

Acknowledging your presence,

And then drifting on by in the current. 

PAUSE…

This ease,

This flow,

Calms you,

And brings you peace. 

PAUSE…

You can feel your thoughts dissolving,

And your body softening,

As you slowly become one with the welcoming waters.

LONG PAUSE…

All that is heavy,

Releases. 

All that is dark,

Lightens. 

All that is unclear, 

Focuses. 

Feel the flow. 

LONG PAUSE…

Like the leaves that are carried downstream, 

All these heavy pieces of you flow into the water, 

And float downstream.

Releasing their hold on you,

And leaving you free. 

PAUSE…

Be here with the water, 

One with its rhythms and coolness, 

One with the gentle flow. 

LONG PAUSE…

Your body is heavy and calm, 

And your mind is clear.

The sounds of the creek soothe you,

The flow of the waters calms you. 

PAUSE…

All that is heavy,

Releases. 

All that is dark,

Lightens. 

All that is unclear, 

Focuses. 

Feel the flow. 


Namaste, Beautiful



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She was herself…

And that’s what made her beautiful.

She was herself…

And that’s what made her shine. 

She was herself…

And danced and played with the Universe.

She was herself…

She understood her design.

LONG PAUSE…

She shook the Earth like thunder,

When her soul needed to roar.

The wind guided her wings,

When she knew it was time to soar. 

PAUSE…

Her tears easily fell,

And filled the rivers with emotion.

Her laugher bellowed out,

And sent ripples through the ocean.

PAUSE…

When stillness was deeply craved,

And she needed time alone,

She didn’t hesitate at all,

To go off on her own. 

PAUSE…

She was herself…

And that’s what made her beautiful.

She was herself…

And that’s what made her shine. 

She was herself…

And danced and played with the Universe.

She was herself…

She understood her design.

LONG PAUSE…

When others would judge,

And show their concern.

She would simply smile,

And knew they would learn.

PAUSE…

That she is who she is,

A perfectly imperfect soul.

That she couldn’t fathom,

Not expressing herself whole.

LONG PAUSE…

The work that is required,

To live so vibrant and free,

Demands you come inside,

And be honest about what you see.

PAUSE…

There’s no one that knows you better,

Than you do at your core.

So trust what you discover,

In every season as you explore. 

LONG PAUSE…

We all are special,

We are each unique.

We all have special gifts,

That the world will always seek.

PAUSE…

You are yourself…

And that’s what makes you beautiful.

You are yourself…

And that’s what makes you shine. 

You are yourself…

And dance and play with the Universe.

You are yourself…

You understand your design.

Sweet Dreams, Beautiful.


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The thin smile of the new moon,

Has taken its place up high. 

She’s dark and barely visible, 

But refuses to leave the sky. 

PAUSE…

She invites us to let go, 

Of the past and all that’s old. 

It’s time to transcend, 

To refresh and unfold. 

PAUSE…

So let yourself relax, 

And soften all that’s stiff. 

It’s time for new beginnings, 

To renew and to shift. 

LONG PAUSE…

Let your face grow soft, 

Relax around your heart.

The energy from the moon, 

Soothes every part. 

PAUSE…

Breathe and open up,

To what can lie ahead. 

Breathe to fill your cup,

Let all the hope spread. 

LONG PAUSE…

You are not held down, 

By who you were before. 

You can choose anew,

And open yourself to more. 

PAUSE…

The new moon is here to walk, 

Hand in hand with you. 

As you decide what you want, 

And welcome in the new. 

PAUSE…

So feel the space expand, 

Deep inside your soul.

Be here with the stillness, 

And align with all your goals.

LONG PAUSE…

What might you choose if you knew, 

That you could have it all? 

What might you do if you knew,

There’s no need to play small? 

PAUSE…

So breathe in deep and invite in,

The courage and the will,

To act upon the dreams you have,

So you can feel fulfilled. 

PAUSE…

Slow down and soften, 

Slow down and clear. 

The energy surrounds you,

The new moon is here. 

LONG PAUSE…

The walls that were erected,

The stories that limited you,

Are crumbling in this moment,

Leaving space to build anew. 

PAUSE…

What will you call in?

What will you allow? 

The new moon is listening, 

Don’t worry about the how. 

PAUSE…

So let the dreams pour in, 

And dance and twirl and play.

What your life becomes,

Is yours to decide today. 

PAUSE…

Slow down and soften, 

Slow down and clear. 

The energy surrounds you,

The new moon is here. 


Namaste, Beautiful


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