Sleep Meditation for Women Womens Meditation Network

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Rest now,

And allow your body to melt.

PAUSE…

Sink into the gentle rhythms of your breathing, 

Finding comfort in the waves going in,

And out. 

In,

And out.

Breathing in a little deeper as the air fills you up, 

Breathing out a little long as the air releases from you. 

In, 

And out.

Relaxing, 

Softening, 

And melt a little deeper into your bed. 

PAUSE…

You are one with your breath, 

As it brings in the new,

And releases the old. 

PAUSE…

Breathe in and restore,

Breathe out and release. 

LONG PAUSE…

Your body is ready,

Open and waiting, 

To restore and renew.

Your mind is ready,

Open and waiting,

To calm and clear. 

PAUSE…

So come in deeper into your breath.

Deeper into the night. 

LONG PAUSE…

Your body is fixing all that has been broken.

Let it repair,

Recycle,

Restore,

Heal.

LONG PAUSE…

Imagine all those old pieces,

Released from you,

And floating away,

Dissolving into the night.

PAUSE…

Let them go…

LONG PAUSE…

Imagine all those thoughts,

Released from you,

And floating away,

Disappearing into the night.

PAUSE…

Let them go…

LONG PAUSE…

Restoring,

Healing,

Renewing.

LONG PAUSE…

You are clear,

And calm. 

And from this open space, 

You can renew. 

PAUSE…

The seeds of new possibilities,

Are planted in the ashes of the old.

PAUSE…

They are nourished by the mixture of the ashes,

The tears, 

The lessons, 

And the dreams.

PAUSE…

Growing, 

Growing, 

Growing now, 

The seeds of life are yours.

Renewing, 

Expanding,

Blossoming now, 

The night has all the cures. 

Namaste, Beautiful



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As you let your eyelids close, draw in a breath,
and then, as you exhale,
Let this calming breath melt into you,
Deep into your physical and emotional self.
LONG PAUSE
Inhale deeply and fully again, 
with a breath that gently buries into your muscles,
dissolving all the tension in you 
and turning the muscles soft 
like creamy butter.
LONG PAUSE
As you continue to breathe, 
allow the breath into your neck and shoulders,
deliciously dissipating pain and stress there,
and replacing it with deep relaxation.
LONG PAUSE
Now follow the breath as it 
Curves along your spine, in and out,
seeping into the back muscles,
easing them, softening them, 
melting them into velvet.
LONG PAUSE
When you inhale your next divine breath, 
feel it clear your arms and legs, 
of all tension, 
soothing any stress,
so your body feels cushy and open.
PAUSE
Imagine your body open and weightless,
drifting like a feather, 
dreamy and tranquil,
into the peaceful silence of space.
PAUSE
As you float through infiniteness,
you feel a connection to all that’s around,
a sense of comfort, of being one,
and it lulls you into deeper relaxation.
PAUSE
Now, imagine the Universe carrying you
to a glistening star,
a star that reaches her arms of light to you,
and cradles you in healing warmth.
PAUSE
Visualize feeling safe in the star’s arms,
Her abundant light healing any pain,
and gently warming it away,
until you meld with the star and become one.
PAUSE
Now, you drift in space,
dotted with more stars and galaxies
lit up like Christmas lights,
until you reach the moon 
and feel her pull.
PAUSE
The coy moon tugs at you and winks,
then shines her healing beams 
into your heart,
freeing pain tucked in hidden corners.
PAUSE
The moonlight shimmers and pulses in you,
it vibrates old scars and recent pains,
massages and washes them clean,
Then carries them away.
PAUSE
Now imagine floating farther into the cosmos, 
like an ethereal vapor.
The silence mends your stress,
and you embrace the profound rest 
and infinite peace.
PAUSE
Time is an illusion to the universe,
and you glide from 
one heavenly body to another,
becoming more free
of pain, hurt and anxiety.
PAUSE
Now, take a minute and 
bask in the joy and healing that 
the heavens have poured into you,
deep into the physical and spiritual core.
PAUSE
And, take one more deep cleansing breath,
a breath that draws in the healing stillness of the Universe,
healing that melts in and all around you
healing that you gratefully surrender to.
PAUSE
Now, embrace your surrender, 
your openness that leads to gifts,
and enjoy the blessing of sleep,
the blessing of healing,
of your physical, emotional, and spiritual being.

Namaste, Beautiful



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They can sneak into your mind,

With no warning at all,

All those fears.

The movies play within your head,

And pull you away from rest. 

The scary scenes expand and meander and grow,

And soon, your eyes are open,

Your heart is racing,

And sleep has escaped from your body.

PAUSE…

But slow down, dear one,

And know the fears will dissolve,

The anxiety will disappear,

As you bring yourself out of your head,

And into this moment.

Present to what is,

And open to the comforting arms of deep sleep.

So breathe deeply,

Fully into your body,

And ask the universe to hold you,

To protect you and the ones you love,

As you surrender into her embrace.

PAUSE…

Let your attention settle into your breathing.

Aware of the cool air on your nose as you breathe in,

And the warm air on your nose as you breathe out.

In and out,

Over and over again.

Slowing down a little bit more with every breath.

PAUSE…

Become aware of what’s around you.

Listen to the soft noises of the night.

See the objects and people in your space.

Feel the blankets touching your body.

PAUSE…

Bring yourself here,

Into this moment.

Breathing in calm,

Breathing out the fear.

LONG PAUSE…

You are safe here.

Those around you are safe.

And everything is okay.

PAUSE…

So breathe,

And let your body melt deeper into your bed. 

PAUSE…

Relax your feet.

Feel your legs get heavy.

Open your hips.

Soften your belly.

PAUSE…

Expand your chest.

Relax your back.

Release your arms.

PAUSE…

Lower your shoulders.

Release your jaw.

Soften your face.

LONG PAUSE…

Feel a soft, warm energy gently touching the top of your head.

Imagine this energy releasing the thoughts, 

The visions,

The worries,

The fears,

With every breath out.

LONG PAUSE…

Breathe and release.

Breathe and rest.

PAUSE…

Breathe and release,

Breathe and rest. 

LONG PAUSE…

The arms of the night hold you close,

And you fall into her embrace with trust.

Let her carry you safely into the depths of peaceful sleep,

Let her clear you,

And restore you.

PAUSE…

Everything is okay.


Sweet Dreams, Beautiful.



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Gather yourself into your center.
Breathe,
And let warmth and comfort
Wrap around you.

LONG PAUSE

Imagine pushing the pause button,
and holding precious 
this time of rest and peace.
Stay with it.

LONG PAUSE

And while holding onto 
to this precious rest and peace,
imagine a magical portal
opening before you.

PAUSE

As you gaze at the portal,
you realize it’s beckoning you
to come into it,
to take a journey.
And with absolute comfort and security,
you venture forth
into the portal.

PAUSE

While in the portal,
beautiful colored lights illuminate
all around you.
Reds and Pinks,
Greens and Yellows,
Blues and Purples,
all twinkle like stars
on each side of you.

PAUSE
After a few moments,
the lights clear,
and you find yourself 
in an art room
with crayons 
and pictures to color.

PAUSE

Without a thought,
you pick up a crayon
and begin coloring 
an image of a mandala.

With each gentle stroke,
a wave of peace and relaxation
washes over you.
And with it comes
a sense of connectedness
to something bigger.

PAUSE

After a few moments,
the mandala rises into the air
and begins spinning.
All the magical colors
spill into the air,
spreading deeper peace
and relaxation everywhere.

Seconds later,
you find yourself 
back in the portal.

PAUSE

The beautiful lights
sparkle again,
and then fade
as you find yourself
in a room
lit with candles.

PAUSE

You land gently in a chair,
and begin gazing 
into the soft, gauzy flicker
of a large white candle.

With each breath,
a calm and connectedness to Spirit
come over you.
You are part of the Infinite.

PAUSE

As you bask in the infinite peace,
you feel yourself going on and on and on
in total calm and comfort,
total relaxation.

PAUSE

Slowly, the lights of the portal return,
and you feel yourself gently being moved
to somewhere else.

PAUSE

Moments later,
you’re standing on a beach at midnight,
with a stunning blue moon hanging low
in the sky,
and waves that wash against the shore,
in a hypnotic rhythm.
Millions of stars twinkle above you.

PAUSE

And now, you feel yourself a part of everything.
You feel the sea in you,
and you in the sea.
You feel the moonlight in you,
and you in the moonlight.
You feel the stars in you,
and you in the stars.

Everything is a part of you.
You are part of everything.
It’s a multi-dimensional feeling
of peace and wonder.

PAUSE

The twinkling lights of the portal return,
and this time,
the portal takes you home 
to your bed,
with a steaming cup of tea
and a fluffy pillow behind you.

PAUSE

As you sit sipping tea,
you look around,
and nothing is the same.
Nothing is separate from you.
It is all connected energy.

And, as you finish your tea,
and sink deep into your bed,
there is only peace in and around you.
A calm, relaxing peace
that you carry everywhere.

NAMASTE, BEAUTIFUL



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With just a single breath…
You can touch the space,
That pulses with magic inside. 

With just a single breath…
You can connect to,
All the Universe provides. 

LONG PAUSE

So let yourself fall,
Into the stream, 
The movement of breath in and out. 

Let yourself go,
And trust in the flow,
That weaves its way throughout. 

LONG PAUSE

Now see if you find,
What floats in your mind,
All those thoughts can release. 

Let them enter the stream,
Of your breath exiting,
And feel your inhale bring peace. 

LONG PAUSE

Each part of your body,
Relaxes and melts,
The tension has faded away.

What’s holding you up,
Is soft, yet firm,
Allowing you to be here today.

LONG PAUSE

Let gratitude fill,
Each inhale right now,
As time stands still for you.

You realize that now,
This moment right here,
Is all that exists and is true. 

LONG PAUSE

You’re filled with a wave,
Of freshness and love,
You see all the beauty around.

You see all the magic,
The energies collide,
You see that your life is profound. 

LONG PAUSE

So breathe in again,
And this time, smile wide,
Let all that’s been heavy dissolve.

You get to choose,
How you’ll live this day,
So choose to love and evolve. 

PAUSE

With just a single breath…
You can touch the space,
That pulses with magic inside. 

With just a single breath…
You can connect to,
All the Universe provides. 


Namaste, Beautiful



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