Sleep Meditation for Women Womens Meditation Network

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Slow yourself down, 
As breath brings you inside. 
Slow its rhythm down,
Gathering all the air provides. 

PAUSE

Feel your body melt, 
And sink into your bed.
Release any tension,
From your toes to your head. 

PAUSE

Slowing, slowing, slowing down,
Further inside you come. 
Falling and surrendering, 
To the night’s gentle hum. 

LONG PAUSE

In this space of stillness, 
Let’s check in for the night.
To see what thoughts are roaming,
Which ones are here tonight. 

PAUSE

Just imagine all those thoughts,
Swirling ‘round your mind. 
Watch them as they move and sway,
They don’t have to be defined. 

LONG PAUSE

Did you know that all these thoughts, 
Do not define your soul? 
They often feed the ego’s need,
To make you feel less than whole. 

PAUSE

So just observe these moving thoughts,
Knowing they’re separate from you.
Feel yourself detach from them,
And connect with what is true. 

LONG PAUSE

Perhaps some sadness lingers,
Or anxiety pokes its head. 
Maybe you’re feeling angry,
Or heavy bitterness instead. 

PAUSE

Just take a note of all that’s here,
Imagining you’re on a boat. 
Exhale and release them all,
And watch those emotions float. 

LONG PAUSE

Now come back into your body,
It anchors you in the now. 
Then feel the space within you,
And make this sacred vow. 

PAUSE

My mind is my own garden,
I’m planting all the seeds.
I will choose to tend the soil,
And pluck out all the weeds. 

PAUSE

So right now, I choose to plant,
The seedlings that will grow,
Into food that feeds my soul,
So I can truly glow. 

LONG PAUSE

Slow, 
And steady. 
My breath is one with me. 
Slow,
And ready,
My mind is clear and free. 


NAMASTE, BEAUTIFUL



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Rest now, sweet one,

The night is here at last,

Give her all those fears,

The heavy ones you’ve amassed. 

PAUSE…

You hold them tight,

You’re frozen with their weight.

It feels quite impossible,

To survive in this state.

So breathe in deep,

And expand your belly wide,

The air will bring new life,

And create more space inside. 

PAUSE…

Breathe in deep again,

And let it slow you down.

Breathe out fully now,

Feel lighter all around.

PAUSE…

Breathe in and relax,

Breathe out and release.

Breathe in,

Breathe out. 

LONG PAUSE…

Acknowledge those fears,

See them with clear eyes,

Honor that they’re here,

Listen to their cries. 

PAUSE…

There’s wisdom there,

Beyond those scary screams.

Take a good look inside of them,

Fear is more than what it seems. 

LONG PAUSE…

What is fear saying?

What is really there?

If you open yourself to listen,

Perhaps fear will share.

PAUSE…

I’m here to protect you, she says.

To keep you safe and alive.

You’ve been hurt before,

And I just want you to survive. 

PAUSE…

You breathe in slowly,

And gently embrace your fear.

You thank her for her love,

Then whisper in her ear.

PAUSE…

I will hold your hand,

As we walk through this new door,

You’ll be by my side,

But your voice, I must ignore. 

PAUSE…

I must choose what’s best,

To thrive in my own way.

Even when it’s scary,

And you freeze me so I’ll stay.

PAUSE…

You come within yourself,

And find the stillness inside.

Here you see the truth,

Here you cannot hide. 

PAUSE…

You take fear’s hand,

And suddenly you know.

All her power has faded,

You are free to go.

LONG PAUSE…

Breathe,

And relax.

Breathe,

And release.

PAUSE…

You are open,

You are free.

You are light,

Sleep now, and be.


Sweet Dreams, Beautiful.



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This special Reiki Sleep meditation is guided by my good friend and Reiki Master, Tina Conroy. If you’d enjoy it and would like more Reiki resources from her, visit TinaConroy.com. 

I invite you to place your hands on your heart.

Settle into this moment,

Resting your body and lying down.

PAUSE…

This energy treatment will help soothe your nerves,

Release any tension and stress.

Breathe with me now.

Take a nice long slow deep breath in,

And exhale through your mouth and release.

PAUSE…

I call forth blessings of healing today.

I call forth your own spirit, spirit guides, angels, guardians, and masters,

To surround you in healing.

Feel free to place any special intention in your own mind,

And we call this forth for the highest and greatest good.

PAUSE…

As you begin to settle in deeper and deeper,

It may be difficult to let go.

Feel the back of your head,

Surrender into the surface your lying on,

So that you feel completely held and supported.

Todays healing treatment will feel like a fresh new day,

Releasing any negativity and bringing in positive beautiful feelings

LONG PAUSE…

Begin at the tips of your toes.

Feel your feet and the heals placed on the floor or bed relax.

Allow your legs to completely let go of any tension or any holding.

Notice your ankles soften, your shins and calves melt,

Your knees relax, your upper legs and hips surrender,

Your lower back lets go of so much tension your holding,

Your belly soft and sweet.

PAUSE…

Relax any tension in your upper chest and shoulders,

And down your arms,

Your throat and neck soften,

And your face is completely relaxed. 

PAUSE…

I know you’ve been holding so many thoughts in your mind,

That's caused so much stress and anxiety.

But in this moment feel at the top of your head,

As I place my hands, this beautiful warm healing light.

Go within your body and begin to notice,

All the many places that are stuck or blocked.

And this light will travel to all of them for balance and peace.

PAUSE…

Explore with me now as you go within your body,

And notice any areas that are holding this tension.

It may be a feeling, a knowingness,

Or perhaps you see it as a gray mist.

This Reiki energy pours in from the top of your head,

It’s pure white light, this light of healing begins to move throughout your body.

The top of your head feels warm and inviting.

Your hair and your scalp feel soft and surrendered.

I move my hands over your eyes,

And the warmth is so powerful the face feels as if the sun is basking down.

Your eyes settle in, the skin around the eyes soften,

All tension in the face melts.

PAUSE…

This current of Reiki energy moves to the jaw, the teeth, and the tongue,

Relax your mouth and jaw.

Those areas of gray mist are slowly disappearing.

I place my hands over your throat,

Feeling this warm sensation in the throat center,

Invoking the purest communication self,

Eradicating negative thoughts and thinking,

And bringing forth positive thoughts of well being,

Shifting those inner thoughts to positivity and love,

Gently I move my hands to your heart.

Feel yourself take that nice sighing breath.

You’re melting more and more,

Your shoulders feel light.

Feel the warmth in your heart.


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Feel the drums of Mother Earth,
As she gently soothes your soul. 
She draws you in with rhythmic beats,
And leaves you feeling whole. 

LONG PAUSE

The drums beat on, and soon you feel,
The waves of peace roll in.
Your body sways and softens too,
As calmness flows within. 

LONG PAUSE

Gentle and serene,
The space in between.
Soften and you’ll feel,
Your soul begin to heal. 

LONG LONG PAUSE

Now Mother Earth knows you,
She sees what’s heavy and dark. 
So hand her all your worries,
All the places you feel blocked. 

PAUSE

A burden shared is divided,
Excitement shared is doubled.
You are not alone, dear one,
No matter what feels troubled.

LONG PAUSE

Gentle and serene,
Open the space between.
Within the stillness lies,
Peace that will arise. 

LONG LONG PAUSE

Now as the drums beat on,
they become a part of you. 
They’re in sync with your breath,
Their rhythm circles through. 

LONG PAUSE

As you breathe your body calm,
Your mind has cleared all thoughts. 
Your soul’s alive and peaceful,
No longer tied in knots. 

LONG PAUSE

Gentle and serene,
So much space between.
In each breath you hold,
Serenity of the soul. 


NAMASTE, BEAUTIFUL



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Invite yourself to settle, 
As you ease into your bed. 
And breathe. 

PAUSE

Allow your body to move and adjust,
Until you’ve found that perfect, sleeping position. 

PAUSE

Now, take a deep breath,
Filling your entire body with cleansing air.
And then exhale, releasing all that air, 
All that tension, 
As your body sinks further into bed. 

PAUSE

I am in control of my thoughts and feelings.
I choose to think positive and empowering thoughts.
My mind is calm and peaceful.

PAUSE

I forgive myself for any mistakes and move forward.
I accept myself completely with compassion.
I release any anxiety and negative emotions.

PAUSE

I am safe and protected at all times.
I deserve to be happy, healthy and peaceful.
My courage and confidence grows every day.

PAUSE

I nurture my mind, body and spirit daily.
I am perfectly imperfect and I lovingly accept myself.
I have the power to create the life I desire.

PAUSE

My thoughts create my reality.
I let go of fear and live courageously.
I am at peace with my past, present and future.

PAUSE

Each day brings me closer to my goals and dreams.
I choose positive and empowering relationships.
My challenges make me stronger and wiser.

PAUSE

I am overflowing with joy and gratitude.
I forgive those who have harmed me and wish them well.
I have unlimited potential within me.

PAUSE

I release any self-judgment and choose self-acceptance.
I nourish my body with healthy and wholesome foods.
I am open and receptive to positive change.

PAUSE

My unique talents and abilities inspire others.
I move past obstacles by believing in myself.
My voice deserves to be heard.

PAUSE

I radiate self-love, confidence and compassion.
My life has meaning when I choose purposeful action.
I let go of worry and anxiety and choose to chill out.

PAUSE

My mind and body are aligned, relaxed and calm.
I acknowledge my energy limits and embrace rest.
I surround myself with positive, supportive people.

PAUSE

I welcome laughter, humor and light-hearted moments.
I am filled with purpose, passion and gratitude every day.
I have the courage to set healthy boundaries.

PAUSE

My open heart draws loving experiences to me.
I continually expand my knowledge and wisdom.
I freely and easily forgive myself and others.

PAUSE

I compassionately encourage the highest good in all.
I peacefully accept what I cannot change.
My life overflows with tranquility and balance.

PAUSE
I lovingly care for my body, mind and soul daily.
I have faith in my inner guidance system.
My perseverance ensures my continuing success.

PAUSE

I live my values with integrity and joy.
My creativity brings beauty to the world around me.
Each moment offers me valuable lessons.

PAUSE

Peace begins within me.
I courageously move toward my best life.
My positive thoughts create my happy reality.

PAUSE

I gracefully learn life's lessons and grow.
I am guided to people and places that uplift me.
My life is filled with passion and purpose.


NAMASTE, BEAUTIFUL



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