Meditation for Women Womens Meditation Network

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Invite yourself to settle, 
And sink into your breath. 
Ease into its slow, gentle rhythm.

In and out, 
Nice and easy. 
Your chest expanding and contracting,
As it relaxes you,
And calms you. 

PAUSE

Feel your body melt,
As all those little pieces of tension, noise or heaviness,
Float away with your breath. 
And allow yourself to sink further into peace.

LONG PAUSE

Notice the space in your mind.
Alive and moving with details, 
Invisible tasks, 
Plans and worries. 

PAUSE

Just observe them all buzzing around, 
Lit up with energy,
Wanting to move,
Creating energy and heat as they buzz. 

Just watch them all,
Without judgment,
Without needing to make sense of it,
Just observe. 

PAUSE

Now take a deep breath…
And as you do, 
Imagine all these little buzzing thoughts in your head,
Slowing down,
And softening,
Melting into your buttery breath,
And leaving your body on your exhale,
Their buzz, their energy completely gone. 

PAUSE

Breathe in deep again, 
Melting even more buzzing thoughts,
Into the rivers of air moving through you,
Extracting them from your body on your long breath out. 

Breathe…

Over and over again for a few more deep breaths,
Using your breath to gather your thoughts, 
And release them from you. 

LONG PAUSE

Now see if you can feel,
The layers of thickness on your skin. 
The noise, 
The demands,
The responsibilities, 
The touches.

They’re all piled upon you,
Making you feel crowded,
Stuck, 
And weighed down. 

PAUSE

Feel the heaviness,
Feel the layers,
As they warm and gently vibrate,
Letting you know they are separate from you,
And ready to release. 

PAUSE

Little sips of air aren’t enough to sustain,
Expansive breaths will dissolve the pain. 

PAUSE

So breathe in deep, 
Letting your healing breath, 
Reach into every part of your body.
Hold your breath for just a few moments…
And then exhale,
And as you do, feel those layers let go,
And release,
Disappearing as they drift away in the wind. 

PAUSE

Another deep breath, 
Inviting your breath to fill you once again.
Hold it for just a few seconds…
And then release,
Letting your breath release even more layers.

PAUSE

Now ease into the natural rhythm of your breath once again,
And continue to feel those layers of heaviness peel away and release,
One exhale at a time.
Breathe in and gather, 
Breathe out and release. 
Breathe in and clear,
Breathe out and release. 
Feeling lighter, 
And lighter,
With each circular breath. 

LONG LONG PAUSE

Space around your body,
Stillness in your mind.
Silence rejuvenates,
You are now aligned. 

LONG PAUSE

Space around your body,
Stillness in your mind.
Silence rejuvenates,
You are now aligned. 


Namaste, Beautiful



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Let it go,

And allow things to be what they are.

Right now.

Without judgment,

Without attachment,

Without meaning. 

So breathe…

And relax.

Letting your body melt into comfort. 

Letting your mind slow down. 

PAUSE (20 SEC)...

I let go and allow

PAUSE (10 SEC)…

I let go and allow

PAUSE (10 SEC)…

I let go and allow

LONG PAUSE (3 MINS)…

I let go and allow


Namaste, Beautiful



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Close your eyes gently,

And allow your body to calm. 

PAUSE…

Take a deep, full breath in,

Inviting the air to fill up your belly and chest.

Hold it at the top for just a moment,

And then exhale, 

All the way to the end,

Releasing the day.

PAUSE…

One more deep breath in,

Gathering up the thoughts,

The plans,

The doing,

Holding it here for a moment.

And then breathe it out,

Feeling the tension and darkness leave. 

PAUSE…

Breathe here for a bit.

Gently,

Easily.

Letting the rhythm slow you down,

And relax you. 

LONG PAUSE…

Within the space of your stillness, 

You can easily see,

The beauty that surrounds you,

The beauty within you. 

PAUSE…

Lift yourself up,

Far above the clouds,

And soon you’ll begin to see.

The mountains that rise up,

And stretch towards the sun,

Painted white with snow,

And sprawling their massive bodies across the land. 

PAUSE…

Feel your heart soften,

And smile, 

As you stand in awe.

Feel your mind open,

And clear,

As you take in its grandness,

And feel your connection to it all. 

PAUSE…

Drink in Mother Nature’s beauty,

And feel it flow through you.

Reminding you we’re all connected.

We all are beautiful. 

LONG PAUSE…

Within your stillness, 

Imagine yourself gathering with the people in your life. 

One by one they enter the room,

Each of them different, 

And full of life. 

PAUSE…

See if you can simply observe each of them for a bit,

Watching their mannerisms, 

Their personalities,

Their movements. 

PAUSE…

You’re filled with waves of love,

As you witness the beauty in each of them.

Each special in their own way,

Each being love,

Giving love. 

PAUSE…

You’re reminded of the beauty within your relationships, 

Imperfect, 

Flawed,

And full of the juice of life. 

PAUSE…

You hug each person,

With tenderness,

And appreciation,

For the beautiful human they are. 

LONG PAUSE…

Now feel the waves of air,

Bringing you life.

Listen to your beating heart,

Orchestrating your body’s flow. 

Beauty lives in every fiber of you,

Loudly,

Joyfully.

PAUSE…

Be one with your beautiful body,

In complete awe at the wonders it holds. 

Let it remind you of your complex magic,

And the power each of us holds within it. 

PAUSE…

So much beauty,

Within us,

And around us. 



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It’s amid the frantic pace of everyday life when we need tranquility the most. This calm, benevolent, deep awareness lives within us.  It’s a deep reservoir of peace and stillness inside that we can tap into it at any moment. 

So settle in,

And find the rhythm of your breath. 

PAUSE…

Breathe just a little deeper with each inhale. 

And just a little longer with every exhale.

Relaxing you, 

Calming you,

And bringing you here. 

LONG PAUSE…

Inner peace exists within you at all times.

It is at the core of your true nature.

PAUSE…

During stressful times, 

Or times of intense emotions, 

It’s easy to forget that it’s here within you.

PAUSE…

So let’s connect to that place of deep peace now.

Allow a memory to arise of when you were fully in the present moment. 

PAUSE…

A time when your stresses and worries were gone,

And everything around you was alive and vibrant. 

PAUSE…

Reflect upon that moment, 

And the deep inner peace you felt.

And allow it to be here with you now.

LONG PAUSE…

Namaste, Beautiful



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Carrying the weight of what other people think, believe and feel about you is heavy to bear. So  Let’s take back your power and surrender the need for others’ validation.

Taking a nice, deep cleansing breath in, 

And allow your body to relax. 

Soften your facial muscles, 

Your forehead,

And your cheeks, 

As you anchor into this present moment.

PAUSE…

The weight of other people's opinions is not meant for you to to carry.

So soften yourself, 

And allow yourself to surrender them. 

PAUSE…

Breathe…

Slowly, 

Consciously.

And bring to mind someone whose opinions really matter to you.

LONG PAUSE…

See this person standing before you.

And just notice if a deep yearning to feel understood and validated arises. 

PAUSE…

Notice the impact of their opinions. 

The way you feel,

The way you show up.

LONG PAUSE…

Breathe in deeply. 

Inhaling the power of love.

And then see this person’s opinions evaporate before you.

Breathe out slowly,

And feel  the yearning to feel validated, dissolve. 

LONG PAUSE…

Now imagine you’re sitting in front of yourself.  

Grab your own hand, 

And imagine yourself exuding love, 

Support, 

And validation.

PAUSE…

And then hear yourself whisper to her,

You are enough.

PAUSE…

You don’t have to prove yourself to anyone.

PAUSE…

You are loved just the way you are.

PAUSE…

You feel light, 

Loved,

And whole. 

PAUSE…

Namaste, Beautiful



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