Meditation for Women Womens Meditation Network

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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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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

The warmth often finds you,

Before the light. 

Your body softens right away. 

The golden rays kiss your face,

And instinctively,

You lift your face to the sun. 

PAUSE…

Eyes close,

Shoulders drop,

Your entire face softens. 

The warmth pours over you,

And melts deep into your bones.

LONG PAUSE…

You lift your face to the sun,

Easily,

And without thought,

Because something deep inside of you knows,

It will nourish you.

Its soothing light will penetrate each cell,

And give them life. 

It will illuminate all that is dark within you,

And never judge what it finds. 

But instead honor that darkness,

And gently invite it to taste the sunlight.

PAUSE…

You lift your face to the sun,

With the innocence of a child,

Because you know it will point you home,

Reminding you of the path you already know,

And the wisdom you’ve already gained. 

Reflecting to you that you are home. 

PAUSE…

Breathe deeply and lift your face,

And feel your body stretch out. 

Breathe fully and open your heart,

The sun spreads throughout. 

LONG PAUSE…

If your gaze has been hazy,

And your mind has been cluttered,

And the weight of it all is too much. 

Close your eyes gently,

And raise your chin high,

And seek out the comfort above.

PAUSE…

Let the heat slow you down,

And melt those thoughts away.

Breathe and clear,

Breathe and relax. 

LONG PAUSE…

When you lift your face to the sun,

You’re reminded of the part you play,

In this majestic ballet of life.

You humbly dig your roots,

Further into the Earth,

And blossom,

And bloom. 

There is only one you.

PAUSE…

Breathe deeply and lift your face,

And feel your body stretch out. 

Breathe fully and open your heart,

The sun spreads throughout. 

Namaste, Beautiful



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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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