SLEEP Womens Meditation Network

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Ruben sank into his soft, cozy bed and pulled the blankets up to his chin. As he settled in for the night, he let out a big yawn. Ruben was exhausted after a long day of work and was looking forward to drifting off to sleep.

As his eyelids grew heavy, Ruben's thoughts wandered to the dance class he had started taking recently. Ever since he was a little boy, Ruben had loved to dance. He would make up lively routines in his room to his favorite songs. His family would laugh and cheer as Ruben leapt and twirled around the living room.

Now as an adult, Ruben had finally gotten the courage to take formal dance lessons. He signed up for a ballroom dancing class that met once a week at the local community center. Although he was nervous at first, Ruben quickly realized he had a natural talent for waltzing, foxtrotting and even the spicy salsa. He loved learning the intricate steps and feeling the rhythm flow through his body.

Ruben's absolute favorite part of class was when the instructor would dim the lights and turn on some slow dreamy music. "Now dance with your imagination," she would instruct. Ruben would close his eyes and envision himself dancing in a grand marble hall amidst twirling gowns and dazzling chandeliers. He would glide and spin across the floor with his ghostly partner, carried away by the enchanting melody...



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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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Close your eyes and let your mind drift away,

As you enter the realm where dreams hold sway.

One by one, the stars begin to appear,

Guiding you to a world that's near and dear. 

PAUSE...

You find yourself in a meadow so green,

Where moonbeams dance and fireflies gleam.

The air is filled with a calming scent,

As you step into this dreamscape fully present. 

PAUSE...

You notice a path that beckons to you,

Lined with flowers of every hue.

Their petals soft and glowing bright,

Bathing the night in a magical light.

PAUSE...

You follow the path with eager stride,

Feeling a sense of wonder inside.

Your footsteps light, as if you float,

In this realm where dreams take note.

PAUSE...

As you walk, you become aware,

That you have entered a world so rare.

Where dreams and reality intertwine,

In a place where your thoughts design.

PAUSE...

You realize you're dreaming, yet also awake,

This lucid dream is yours to create.

With boundless possibilities at your command,

You're free to explore and understand.

PAUSE...

You imagine a soaring flight through the sky,

With wings that spread and let you fly.

Feeling the wind against your face,

As you explore this dreamlike space.

PAUSE...

You summon a beach with golden sands,

Where waves caress with gentle hands.

You dip your toes in the sparkling sea,

Feel the magic of the dream set free.

PAUSE...

You create a garden with flowers in bloom,

With fragrances that chase away all gloom.

Colors so vivid, a feast for the eyes,

A masterpiece of your own dreamy skies.

PAUSE...

You meet dream characters along the way,

With wisdom to share and games to play.

They represent parts of your inner self,

Guiding you to discover yourself.

PAUSE...

In this lucid dream, you're in control,

Creating a world that delights your soul.

Exploring the depths of your own mind,

Unveiling truths that you long to find.

PAUSE...

As the night unfolds in a wondrous display,

You marvel at the power of dreams at play.

Knowing that you can return anytime,

This lucid dream is so sublime.

PAUSE...

As the dream draws to a gentle close,

You feel a sense of peace and repose.

Grateful for the journey you have taken,

In this realm where dreams awaken.

PAUSE...

Tomorrow you’ll awake filled with awe,

Carrying the magic that you saw.

Knowing that in the world of sleep,

Your dreams can give you wisdom to keep.

PAUSE...

Sleep now, dear one, with peace in your heart,

As you delve into dreams, a world apart.

Lucid and free, you'll navigate the night,

With boundless creativity as your guiding light.

PAUSE...

Sleep now, dear one, with a heart full of bliss,

As you through a dreamy abyss.

A world of endless wonder awaits,

In the realm of dreams, where your spirit creates.


Namaste, 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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Take a deep breath,
A breath that softens your body,
A breath that gently hums in your center
as you stretch comfortably.
LONG PAUSE
Find the position that is right for you.
And lets you melt into your bed
Sinking slowly into it
As you become one with it.
PAUSE
Then gradually inhale another breath,
A breath of peace and calm,
A breath that touches 
any area of tension in your body.
And softens that area as you let go.
LONG PAUSE
As you breathe, imagine a curtain 
opening in your mind’s eye,
red velvet with thick gold cords 
dangling at the end.
PAUSE
Behind the curtain are your dreams,
the things you want to bring to life, 
These dreams stir your soul 
and spark your inner light.
PAUSE
These dreams are calling you
Inspiring you to move with them,
You’re their Creator
With the power to make them true.
PAUSE
Imagine, now, stepping onto the stage 
Where they’re holding space for you.
Like an orchestra, ready to play,
Just waiting for their Conductor
to guide them, to bring them to life.
All together.
PAUSE
Delicately, you approach a dream.
You hear it whisper and hum like music, 
Just waiting to carry you away
On a cloud of relaxing sounds, 
So you listen with your heart.
PAUSE
You raise your arms to conduct,
Swaying them back and forth
in a beautiful, hypnotic rhythm
that creates the essence of your dream
and the orchestra follows.
PAUSE
And with each soothing note the orchestra plays,
You relax more deeply
And feel your dream move closer and closer.
Until the music of your dream 
dissolves inside you,
becomes one with you,
becomes your Truth.
PAUSE
Take a moment to rest, to pause,
like a musical note that you hold 
to take in all its power.
Breathe in your dream’s power.
PAUSE
And now, set an intention for your dream,
an intention you tell yourself 
you will remember when you wake,
an intention that is your truth.
PAUSE
Across the stage is another dream 
ready to come to life,
with an orchestra bathed in 
all vibrant colors of the rainbow.
PAUSE
As you approach the dream, 
The orchestra plays a lullaby.
A distant, dreamy lullaby.
Each note rises as a color, 
swirling above you.
PAUSE
Moving with ease and grace,
the colors roll in the air,
blending into shapes and pieces of the dream
you’re ready to create.
PAUSE
Quietly, softly, your dream 
embraces you. The colors embrace you,
Giving you a safe, gentle hug before
melding into you. Becoming you.
You and your dream are one.
PAUSE
And again, you set an intention for your dream,
an intention you tell yourself 
you will remember when you wake,
an intention that is your truth.
PAUSE
As you drift deeper into sleep,
Deeper into the calming music of your soul,
Where your dreams are tucked inside,
Dreams that now live and breathe with life.

Namaste, Beautiful



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