Meditation for Women Womens Meditation Network

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When your heart begins to race,

And your head begins to spin. 

When the hurricane of emotions,

Blows outside and within. 

PAUSE…

When frustration takes hold,

And tension tightens you up.

Your words and your demeanor, 

Can become really corrupt. 

PAUSE…

Just take a deep breath,

At the moment you want to shout.

Shut out the noise,

And invite peace throughout.

LONG PAUSE…

You don’t have to do,

One more thing that brings stress.

You don't have to complete,

One more task on your list. 

PAUSE…

Your value doesn't come,

From all the things you do.

It’s who you are and how you love,

So let your soul shine through. 

PAUSE…

Breathe and relax.

The calm will slowly return.

Breathe and be still.

The storm will stop its churn.

LONG PAUSE…

Let your feet touch the Earth,

Let the wind graze your skin.

Let the sun warm your bones,

And calm you deep within.

PAUSE…

Let go of the tasks,

That dance inside your head.

Let go of the things you think,

Will get you far ahead. 

LONG PAUSE…

Come deep into this moment,

The only you’re guaranteed.

Surrender to the stillness,

Everything is here that you need. 

PAUSE…

Breathe and relax.

The calm is here right now. 

Breathe and be still.

Invite it in and allow. 

LONG PAUSE…

Your roots have dug in deep,

To the dirt below your feet.

Your branches can’t be broken,

You’ll bend, but won’t be beat. 

PAUSE…

The strength that holds you up,

Amidst the harshest storms,

Is always here within you,

It comes in many forms. 

PAUSE…

So when you feel like breaking,

When anxiety fills you up,

Breathe in and remember,

To stop and fill your cup. 

PAUSE…

Breathe and relax.

You’re one with the soothing calm. 

Breathe and be still. 

All those stresses are gone. 

LONG PAUSE…


Sweet Dreams, Beautiful.



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As you breathe in and out,
let go of fear,
let go of resistance.
PAUSE…
Detach from chaos,
And come deep into yourself.
Connecting with what you truly want
PAUSE…
Love,
security,
support,
abundance.
PAUSE…
You are worthy of what you want,
of living your true calling,
of realizing your hopes and dreams.
PAUSE…
But inevitably, 
Along your journey,
Fear creeps in.
PAUSE…
He promises safety,
And to diverts us to a gray path of smallness,
Solitude, 
And lack. 
PAUSE…
Breathe in deeply, 
As your feet follow this path.
And inhale courage as you grab fear’s arm,
And free it from yours. 
PAUSE…
You choose to love deeply,
To jump high,
To risk it all, 
To shine bright.
PAUSE…
And when fear stands by your side again, 
You thank him for reminding you,
That you chose love. 
And you are free. 
LONG PAUSE…
Namaste, Beautiful.



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No is a protector of your boundaries. When we can get good at noticing and expressing our “no,”  we make more space for our "yes,”  Yes to what’s most important to us.  Yes to what brings us joy.  Yes to the people who lift us up.  Yes to creating a life we love.  

Choose a position that’s comfortable for you right now,

Whether it's sitting or lying down.

PAUSE…

Inhaling 

1 - 2 - 3 - 4

Exhaling 

1 - 2 - 3 - 4

Inhaling

1 - 2 - 3 - 4

Exhaling 

1 - 2 - 3 - 4

PAUSE…

And one last time

Inhaling

1 - 2 - 3 - 4

Exhaling 

1 - 2 - 3 - 4

PAUSE…

You said yes to this meditation.

Yes to relaxation,

And rest.

Notice what this feels like.

PAUSE…

Perhaps you notice a softening of your mind,

A deeper connection to your heart,

Or a more relaxed body.

PAUSE…

Bring to mind another yes that you’ve invited into your life.

Maybe it's making time for a family member or friend. 

Snuggling with your pet,

Or making time for a walk or physical activity.  

PAUSE…

Now let’s invite the word no into your experience.

Bring to mind something you’d like to say no to. 

PAUSE…

Maybe it’s a normal chore around the house. 

Or a meeting you’d rather not attend. 

Or an invitation you’d like to turn down. 

PAUSE…

Take a moment to feel the aversion.

What does that feel like in your body? 

PAUSE….

Recognize the signals and signs.

Get to know these feelings, as indicators of no.

PAUSE…

Take a big deep breath in, releasing the tension of the no feelings. 

PAUSE…

Tune in and genuinely listen to the ques from your body and return to the yeses.  

Trust your feelings are always guiding you towards what feels right.

And away from what feels wrong.

Give yourself permission to say no.

Namaste, Beautiful



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Lay your head down,

Close your eyes and breathe,

It’s time to fall asleep fast, my dear,

So relax and come with me.

Settle yourself into your favorite sleeping position,

Letting yourself move around a little as you release any tension or pain,

And then take a deep breath in,

And as you exhale, allow yourself to melt deeper into your bed.

And breathe.

PAUSE…

Feel the soft waves of your breathing move you.

Rocking you to sleep with its rhythmic motion,

Layering you with soothing energy that eases you into deep, peaceful sleep. 

PAUSE…

Feel the waves of your breathing relax your forehead,

Your eyes,

Your cheeks,

Your jaw,

And your neck. 

Feel the weight of your head fall deeper into your bed.

Breathe…

PAUSE…

Invite the soothing rhythm of your breathing to release your shoulders,

Your back,

Your arms,

Your chest,

Stomach,

And your hips. 

And feel the heaviness of your body melt you further into sleep.

PAUSE…

Feel the calming waves of your breathing soothe your legs,

Your feet,

And your toes.

And release it all,

Surrendering your body to deep sleep. 

Breathe.

Sweet Dreams, Beautiful



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Hey, it's Katie, and today, I'm here to say hello and give you a little update. 

It's May 1st today, which means we're stepping into Mental Health Awareness Month.  

What have you been doing to be kind to your mind lately?  

On today's solo episode, I'm sharing about some fun, extra meditations we're putting out for you across the network, some for mental health, some for moms, and some to share about other podcasts the team and I love to support our mental health.  

I'm also sharing the two things that are working really well for my mental health lately!

And...I'm sharing a poem I wrote in one of those "ugly" moments of life. I hope it resonates and that you are inspired to continue on your perfectly imperfect journey of being you!  

Namaste, Beautiful, 

Katie 

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