Sleep Meditation for Women Womens Meditation Network

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Lay your head down with tenderness tonight, mama, and let it all go. 

You’ve given it all today,

And now, it’s time to be comforted by the waves of deep sleep.

Let them care for you the way you’ve cared for others.

So fall into your bed,

Becoming aware of the softness of the blankets and pillows caressing you.

Feel their comforting warmth,

And let them welcome you here,

To the doorways of deep rest. 

PAUSE…

Find your breath,

And bring your attention inward.

Slowing down your breathing as you imagine the air entering and exiting your body.

Feel your chest and belly rise as you inhale,

And contract as you exhale. 

Inhale,

And exhale.

Slowing down your breathing,

Slowing down your thoughts,

Slowing down your body.

Breathe...

PAUSE…

Release your jaw,

And breathe out the tension.

Lower your shoulders,

And let go of the stress.

Soften your legs,

And dissolve the day.

Breathe…

PAUSE…

You are a phenomenal mom, my love.

You are doing the deep and meaningful work of caring for another human being,

A profound and lifelong act of love that can often be overshadowed by the dirty diapers or tough teenager talks. 

So relax your body with pride tonight, mama,

And feel the love seep into your bones.

PAUSE…

There are countless mistakes,

And so many imperfections,

But you still show up with love,

And that’s what makes you great. 

So rest tonight, my love,

Covered in the blankets of knowing that you are an incredible mother. 

That you radiate love from your soul out into the beings around you. 

And that even your ugliest moments and your darkest faults are a part of your greatness.

Breathe…

And feel the calming waves of confident peace settle inside of you.

PAUSE…

Let the thoughts float away.

Let the worries disappear.

Let the planning dissolve. 

And be here with yourself. 

Connected to your heart.

PAUSE…

Feel your heart relax and open up,

Welcoming the love and wisdom from generations of mothers,

Who are here with you,

Holding your hand,

Walking next to you on this journey.

You’re doing a great job, mama.

You hear them whisper…

You are enough.

Keep going.

Keep showing up.

Always learning,

Always loving,

Always evolving. 

PAUSE…

Feel the warm and comforting hands of the worlds’ mothers on your body as you sink deeper into your bed.

And let them guide you on your journey into sleep tonight.


Sweet Dreams, Beautiful.



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Hey, it’s Katie and I’m here for a mid-month check in. How are you? How’s your month coming along? How’s your mental health? 

We’re well into Mental Health Awareness Month and I hope you’ve really been enjoying all the bonus and guest meditations we’ve been providing across the network. The team and I have been working hard to make sure you have a wide variety of meditations and voices to support you! 

I’m sharing honestly today about why we need to “slow down to speed up” and what that’s actually looked like for me this month (single mommying with hubs out of town, end of school extra activities and moving!). It ain’t been pretty y'all. 

But I’m sharing because we all have these heavy seasons and I’ll walk you through what worked for me to lighten the load and helped me slow down, all in the name of preserving my mental health. 

I also share a poem/meditation I wrote recently called “A Million Little Reasons” that I hope really speaks to your heart. 

ANNOUNCEMENTS:

1) Tuesday, May 21 is World Meditation Day! We’re celebrating with a special “World Meditation Day Meditation” going live on all our podcasts. Come meditate with us! 

2) FREE MASTERCLASS: On June 18 at 1pm est, I’ll be co-hosting a Live Masterclass with my friend JJ Flizanes called “The Roadmap to Emotional Healing.” You can find out more and sign up for free here: 
http://jjflizanes.com/wmn

Lastly, if you’re enjoying our meditations, we would be so grateful for your rating and reviews on Apple Podcasts! It always helps others just like you find us easily. 

Thank you so much for listening and I love you! 

Katie 

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Listen…

It’s waiting here inside.

PAUSE…

The silence.

The clarity.

The freedom.

PAUSE…

It’s all here.

Deep within the rhythms of your breath. 

Living in the spaces between your thoughts.

PAUSE…

It’s all here within the stillness.

So let go.

PAUSE…

Let go of the thoughts.

Let go of the emotions.

Let go of the worry.

And just come into this moment. 

LONG PAUSE (2 MIN)…

This moment,

Is the doorway to your stillness.

This breath full of presence. 

PAUSE…

Where all the pieces of the past and future,

Float away,

And reveal the depths of your stillness.

LONG PAUSE…

Be here,

Focused only on your breath,

And the gentle movements of your body.

PAUSE…

Let them pull you into you,

One with your stillness.

Where you are flooded with calm,

Free of thoughts,

And aligned with the divine.

LONG PAUSE…

Sleep wraps you tenderly in her blankets here.

Rest is inevitable. 

She’s been waiting for you to let go,

And be here.

LONG PAUSE…

You are safe here,

Free from the constraints of the ego. 

And tuned into the meaning of it all. 

PAUSE…

So open yourself,

And release all that’s left,

And sink deep into the stillness. 

LONG PAUSE…

Sweet Dreams, Beautiful.



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When the thoughts are screaming,
And the world seems unsteady,
When you feel like you’ll fall to your knees. 

The voices are loud,
The weight feels heavy,
And your body is filled with unease.

PAUSE

Take a deep breath,
And follow it close,
Imagine you’re riding a wave.

All the way in,
Then all the way out,
Giving the peace that you crave. 

PAUSE

Slow your breath down,
Slower,
And slower.
Relax your body,
Softer,
And softer. 

Breathe…

LONG PAUSE

Now here in this stillness,
Where time seems to pause,
Imagine you’re surrounded by light.

Blue hues of calm,
Green rays that ground,
And white glows gleaming real bright. 

PAUSE

Watch the light swirl,
Then enter your body,
As each inhale pulls it all in. 

It cleanses and clears,
It softens and flows,
It leaves peace where chaos has been. 

PAUSE

Slow your breath down,
Slower,
And slower.
Relax your body,
Softer,
And softer. 

Breathe…

LONG PAUSE

Now with a clear mind,
And with a full heart,
You’re free to create thoughts that transform.

Thoughts that expand you,
Thoughts that excite you,
And remind you of who you truly are. 

PAUSE

An expression of god,
A manifestation of love,
You’re here to create and expand.
 
Let go of the chains,
That threaten your freedom,
Lean into the magic at hand. 

PAUSE

Breathe and relax,
Connect with your soul.
Breathe and you’ll see,
You’re perfect and whole.



Namaste, Beautiful



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Hey, it’s Katie and I want to welcome you to this special bonus episode. It’ll be here for you completely ad-free for the next week so you can get a feel of what it’s like to be a PREMIUM member. If you’d like an easy ad-free experience for all of our podcasts - that’s over 200 episodes each month, then JOIN PREMIUM today at https://WomensMeditationNetwork.com/premium

Close your eyes, sweet one,

And know it’s time for rest.

What weighs on you heavily tonight,

Will dissolve with every breath.

PAUSE…

Everything you’re feeling,

Is valid and okay.

But know that it’s all temporary,

So relax your body,

And release the day.

Your mind may be spinning,

With all the things to do.

Your energy may be depleted,

Everything’s shrinking from your view.

PAUSE…

Bring your hand to your heart,

And feel the warmth she gives.

Let her beating slow you down,

The rhythm reminds you she lives.

LONG PAUSE…

Now let your hand feel,

The expansion of your chest,

As you breathe in deep,

And breathe out into rest.

LONG PAUSE…

One secret you should know,

One truth of all this pain.

There’s nothing you can’t handle,

Your resilience will remain.

PAUSE…

All of these things,

That weigh on you tonight,

Imagine that they’re floating away,

One by one, till you feel light.

LONG PAUSE…

Imagine all those worries, 

Dissolving from their form.

Then floating away into the air,

Leaving you feeling warm.

PAUSE…

Then all the responsibilities,

That have piled upon you so fast.

Watch them turn to sand,

And release with a blast.

PAUSE…

Now collect all the sadness,

The anxiety, the fear.

And exhale them out,

There’s no room for them here.

PAUSE…

Now feel all the tension,

That’s been living deep inside.

And as each breath leaves,

Release it with a calming sigh.

PAUSE…

Relax,

And release.

Relax,

And release.

LONG PAUSE…

The weight of the world,

Has left your shoulders tonight,

The universe will hold them,

And infuse you with light.

PAUSE…

So rest now, sweet one,

Free from everything you held.

They can’t take up space here,

They’ve now been expelled.

LONG PAUSE…

Sweet Dreams, Beautiful.



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She exists within each of us, 

The mother of love.

And she’s waiting for you to say when.

She’s ready to hug you,

When you need it the most,

Ready to be stern now and then.

PAUSE…

She knows all the words,

That you needed to hear,

When you were a growing young girl.

She knows all the ways,

To fill up your heart,

So you can shine and twirl.

PAUSE…

So reach deep inside, 

And decide that you will,

Mother yourself with sweet care.

Then open up wide,

To the goodness that’s here,

This love is beyond compare. 

Breathe fully,

Deep into your core.

Exhale completely,

Relax a little more. 

LONG PAUSE…

See if you can ride,

The rhythms of your breath,

Its pace slows you down as you go.

Then feel your heart beat,

And know you are whole,

Destined to be here and in flow. 

PAUSE…

Breathe fully,

Deep into your core.

Exhale completely,

Relax a little more. 

LONG PAUSE…

Imagine those arms,

Wrapped around you tight,

As you melt into the depths of their love. 

Feel yourself surrender, 

To the healing and delight,

You are so beloved. 

PAUSE…

What do you need, sweet one?

How can I help?

I’m here to guide you to you.

I’ll heal all your wounds,

And help you back up,

Then remind you what to do. 

LONG PAUSE…

Feel the warmth from her heart,

The clarity from her mind,

This mother inside is all you.

You know who you are,

You know what you need,

So mother yourself through and through.


Namaste, Beautiful 



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