Morning Meditation for Women Womens Meditation Network

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“I can be changed by what happens to me, but I refuse to be reduced by it.” Maya Angelou.

Come inside, 

And find your breath.

PAUSE…

Find your rhythm,

And find your center. 

LONG PAUSE…

You are resilient.  

You have everything within you,

To get back up,

Even after the most devastating failures,

The darkest seasons,

The heaviest burdens.

PAUSE…

You are so much stronger than you can comprehend.

PAUSE…

And your resilience through life,

Changes you,

Evolves you,

And strengthens you even more. 

LONG PAUSE…

There’s a spring of strength,

Deep inside of you.

Constantly flowing fresh ideas,

Hope,

And determination,

To the surface.

PAUSE…

It will never run out,

It will never cease.

No matter how low you feel,

You can always tap into this spring.

It nourishes you with resilience. 

PAUSE…

So breathe in,

And feel the springs within you flow.

Feel it fill your entire body,

Mind,

And spirit,

With resilience. 

PAUSE…

Namaste, Beautiful



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Center yourself, 
breathing in deep,
purifying air,
air that opens
and cleanses you.

PAUSE

Keep breathing,
and let your breath
lift you high up
to that place
where creativity and imagination,
spirituality and love
all come together.

PAUSE

And while in this place,
see if you can imagine,
sitting on a bench,
with a diminutive woman
seated next to you–
a woman dressed humbly
with a simple blue and white
head covering a gown.

PAUSE

She turns to you,
looking you in the eyes,
and simply says, “Listen.”

Then, she is silent.

PAUSE

For many moments,
you and the nun
listen to the silence,
the pure, peaceful silence.
And it feels comfortable.

PAUSE

After a moment,
the nun turns toward you.
She reaches out
and takes your hands in hers,
then speaks.

“All children deserve to be cared for.”

“All children deserve to be loved.”

“All children deserve compassion.”

PAUSE

Another long pause ensues,
and then the nun rises from the bench
and begins walking away.

You take a deep breath,
and as you do,
she turns back to you.

“You, Child, deserve to be cared for.
You, Child, deserve to be loved.
You, Child, deserve compassion.
Give those to yourself.”

Then, she is gone.

PAUSE

You draw in another deep breath,
feeling the essence of her words,
touching you from the inside.
You hold onto her words.

PAUSE

And as this day,
and all days going forward begin,
you say those words to yourself,
reminding yourself that
you are a Child 
who is worthy of all.

NAMASTE, BEAUTIFUL



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Breathe,
and let your shoulders sink,
your chest open up,
and your mind let go.

PAUSE

And, as you’re breathing,
see if you can imagine,
finding yourself 
in the heart of a forest–
a lush, green forest,
filled with amazing 
sights, sounds, and smells.

PAUSE

You see the canopy 
of tall trees above you.

You hear the songs of birds,
and the rustle of leaves,
as rabbits and squirrels scurry.

And you smell the woody mist
of the forest.

PAUSE

Now, imagine if you can,
hearing a deep rustling noise
from a tall, proud tree, 
And, as you gaze at the tree,
a woman appears from the trunk.

PAUSE

The woman is stunning,
with hair that flows 
in blue-greens like the ocean,
and bright green leaves
trimmed in velvety green moss
draping her.

PAUSE

Now, as the woman approaches,
allow yourself 
to see this woman
in all her natural beauty.

Notice trees bowing to her,
and animals of the forest
following her like a train.

PAUSE

As she draws closer,
you see the image 
of the earth as her belly,
and you realize,
she is Mother Earth.

PAUSE

Mother Earth reaches out
to embrace you,
and as she wraps
her arms around you,
there is an instant
knowledge and connection
to all the natural world. 

PAUSE

You feel the waves of the ocean
rolling in and around you.

You feel the strength of all trees
taking root in your core.

You feel the power of the mountains
bolstering you.

And, you feel the love of all that’s natural
running through you.

PAUSE

Mother Nature steps back,
and smiles at you.
And with a wave of her hand,
the mighty tree she came from
opens up and enfolds her.

And, as she fades 
back into the natural world,
a part of her lives in you.
You are connected 
to all that is natural,
to all that is Earth
to all born of Mother Earth.

NAMASTE, BEAUTIFUL



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I walk out of their room,
The littles are finally asleep. 
My day isn’t quite over yet,
I feel a need so deep. 

PAUSE

I push our door open,
And take a hopeful glance,
I already know what I’ll see,
Still I’m hoping there’s a chance. 

PAUSE

Will you glance up from your screen,
Locking eyes with mine in need?
I wait for a few moments…
Nothing…despite my silent plead. 

PAUSE

Disappointment fills my heart,
Loneliness carves a hole. 
I can’t tell you how many times,
I have felt invisible. 

LONG PAUSE

I don’t need the world to see me,
I already know who I am. 
But when you look right past me,
It crushes me paper thin. 

PAUSE

I often feel like I’m holding,
Everything we hold dear. 
Juggling, pushing and getting it done,
While you’re anywhere but here. 

PAUSE

At times, you stop and notice,
With words that feel sincere. 
But most times I’m convinced,
You’ve forgotten that I’m here. 

PAUSE

I want you to see me,
I’m not out of your view. 
I want you to notice,
I’m pulling away from you. 

PAUSE

Disappointment fills my heart,
Loneliness carves a hole. 
I can’t tell you how many times,
I have felt invisible. 

LONG LONG PAUSE

I calm myself down, 
As breath flows and eases through. 
It takes me awhile to remember, 
My sense of self doesn’t come from you. 

PAUSE

So slowly I touch inside, 
And remember who I am,
I honor the pain but know that,
Staying here leaves me damned. 

PAUSE

I see myself rise up,
And demand to be seen.
With love and hope, I tell you,
To honor me like a queen. 

PAUSE

You wrap your arms around me, 
Admitting where you went wrong.
I melt into you and feel relieved, 
Grateful we’re so strong. 

PAUSE

Gratitude fills my heart,
Tenderness fills that hole. 
I promise to tell you every time,
I feel invisible. 

Namaste, Beautiful



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Take a moment,
and connect with your body.

Feel it in the present moment.
Prepare it for your meditation time.

PAUSE

Now, breathe,
and gently lift up your arms
to open your chest.

Allow yourself to feel the openness,
the flow of life through you.

PAUSE

Now, breathe in deep,
and imagine tasting something smoky.
Maybe a piece of cheese,
or a nut,
or a glass of fine wine.

Savor the taste.
A little bit of smoky flavor is good.

PAUSE

Now, give yourself a minute,
and think how it might be
if that smokiness was with you
all the time.

It might be uncomfortable after a while,
just like smoke in the air.

It might physically and mentally bother you.

PAUSE

There are times in life
where something just keeps bothering us.
It feels like it won’t let go.
And while it does this,
it takes our attention away
from where it's needed.

PAUSE

Now, draw in a deep breath,
and as you exhale,
visualize those nagging things
in your life
blowing out of you like smoke,
then dissipating.

Breathe in and out again,
as much as you need,
until you feel clear.
 
Hold the clear space.
Breathe easy.

PAUSE

Now, take one more deep breath,
and as you exhale,
allow yourself to acknowledge
that you have the power 
to shift those things that won’t let go.

Visualize them as a smoky mist,
and just exhale 
until you feel clear.
.

NAMASTE, BEAUTIFUL



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Take a deep breath,
And gently exhale,
Breathe in peace and relaxation,
Until you feel well.

PAUSE

It’s time to open up;
It’s time for yourself; 
These moments are precious,
And good for your health.

PAUSE

Now, imagine a time when you were angry,
Let it gently sit in your mind.
Keep your distance from the feeling,
So your teeth don’t grind.

PAUSE

Because anger is that emotion,
That is much like a crunch!
If not kept in check,
It can lead to a punch.

PAUSE

Why does it do that?
Because you’re holding it in.
What you really need,
Is a safe way to express it,
Without giving in.

PAUSE

So, imagine your anger
As popcorn, candy or seeds, 
Or celery, cucumbers,
Or apples from trees.

PAUSE

And acknowledge these foods,
With their crunch and their taste,
Each offer a gift
That you won’t want to waste.

PAUSE

For with crunchy comes healthy,
and sometimes sweet,
So when your angry
It’s important to find that little treat.

And that treat is inside;
It’s what your anger says you need,
Speak it, write it 
Just do it constructively.

And when the crunch is released,
And your body is calm,
You’ll be glad you expressed it,
You'll be ready to move on.

NAMASTE, BEAUTIFUL



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