Sleep Meditation for Women Womens Meditation Network

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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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Invite your body to settle, 
And your mind to calm, 
And find your breath. 

Breathe…

PAUSE

In, 
And out. 
Breathing a little deeper with every inhale.
And a little longer with every exhale. 

PAUSE

Surrender to the rhythm of your breathing, 
Easing into its natural cycle,
Letting it relax you, 
And calm you. 

LONG PAUSE

Now, see if you can imagine that you are in a secluded oasis, 
A lush green sanctuary surrounded by gently flowing streams
And towering palm trees swaying in a warm breeze. 

PAUSE

The air is fresh and clean, lightly scented with the sweet 
fragrance of tropical flowers. 
You can feel the warmth of the sun's radiant rays 
cascading down upon you, 
soothing your muscles and melting away any tension 
or stress you may be holding. 

PAUSE

You make your way over to a large, cushioned lounge chair, 
and ease yourself down onto the plush surface, 
sinking into the soft material. 

As you get comfortable, you notice a small waterfall nearby, 
the soothing trickle of the running water creating a tranquil 
ambient soundtrack. 

Close your eyes and focus on the sound, 
allowing it to wash over you in calming rhythmic waves.

LONG PAUSE

Now feel the sensation of the warm sun on your skin. 
Bask in the radiant heat, allowing the light to penetrate into you, 
recharging your mind and body. 
Sense the solar energy revitalizing you, filling you with a 
profound sense of peace and serenity. 
You are safe here in this sanctuary, free from worry or fear.

PAUSE

A gentle breeze skims across your face, 
carrying the intoxicating floral scents of lush 
blossoms surrounding the oasis. 
Breathe in their calming aromas, envision 
their vibrant colors of deep reds, rich purples, sunny yellows. 
Their beauty and fragrance are for your enjoyment in this sacred space.

PAUSE

Sink deeper into the cushions of the chair, 
relishing the comfort and support cradling your body. 
Feel the muscles in your face grow smooth, 
your jaw releasing any lingering tension you've 
been unconsciously carrying. 
Scan your body for any other areas of tightness 
and breathe into those spaces, allowing them to let go and soften.

PAUSE

You are at total peace here in this oasis. 
You can see roots beginning to spread out from you, 
grounding you to this nurturing place. 

PAUSE

You are strong, secure, centered. 
The sounds, sights, and sensations of this sanctuary saturate you, 
restoring your balance and clarity of mind.

PAUSE

Breathe deeper, letting your breath
Surrender you even further into the calm of oasis. 
You are a part of it. 
And it is a part of you. 



NAMASTE, BEAUTIFUL



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Take a slow, deep breath,
and come into your center.
Allow your body and mind
to just let go.

LONG PAUSE

If a distracting thought
finds its way
into your consciousness,
imagine a gentle breeze
carrying it away.

LONG PAUSE

Keep breathing,
and relaxing.
breathing,
and relaxing.
Let that rhythm
become part of you.
  
LONG PAUSE

Imagine now,
a beautiful white horse with wings
standing gracefully 
by your bedside.

PAUSE

You can feel 
the creature’s warm breath
on your face.

PAUSE

Instinctively,
you lift yourself
from your bed,
and climb on the back
of the horse.

His name is Pegasus.

PAUSE

Pegasus glides through a window,
out into the starlit night,
climbing high into the midnight blue clouds.

PAUSE

Together you ascend so high,
you can reach out and touch a star.
The star is tiny and warm like a cookie 
fresh from the oven.
And, after a minute,
it wriggles in your hand,
and flies back into the sky.

You know now you’re in a land of magic.

PAUSE
 
Pegasus descends slowly 
to the ground.
And, as he does,
you see dozens of dwarves
tilling the land,
firing and hammering metal
like blacksmiths,,
and setting out fresh food
on small picnic tables.

PAUSE

One of the dwarves sees Pegasus
and nudges for another dwarf.
The second dwarf with a red beard
walks over to Pegasus.
Both creatures bow to one another.

PAUSE

The red-bearded dwarf 
goes to the table of food
and takes a wrapped loaf of bread
and some dried meat
and bring it to you.

PAUSE

The bread is steaming hot
and smells slightly sweet and savory.
The meat is small like bacon,
but much sweeter to the taste.

PAUSE

Imagine now,
thanking the dwarf,
who simply nods his head at you.

Pegasus and the dwarf 
bow again to one another
before you and the winged creature
takes to the sky again.

PAUSE

Moments later,
a man’s head pops 
through the clouds.
The giant smiles
as you and Pegasus approach.

PAUSE
       
Pegasus descends,
but not all the way
to the ground–
just low enough 
to see a giant family’s feast.

PAUSE

Two young giant boys
playing with life-size trains,
spy you and Pegasus
and wave.
You naturally wave back.

PAUSE

Your visit is short,
and Pegasus again
lifts to the air.
But only for a moment.
In just seconds,
you both are on the ground
facing another 
beautiful white creature:
A unicorn.

PAUSE

The unicorn and Pegasus whinny,
clearly understanding one another.
The unicorn rises up on its hind legs
and then comes close to you.

PAUSE

You reach out and touch 
the creature’s horn and mane and back.
They are silky smooth,
and as you remove your hand,
tiny, iridescent sparkles fall to the ground.

PAUSE
 
Moments later,
Pegasus ascends into the clouds,
soaring swiftly back to your bedroom.
In seconds, you’ve landed 
next to your bed,
where you climb off,
and sink into your sheets.

Magical dreams await,
as you gently drift off to sleep.

NAMASTE, BEAUTIFUL



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