Sleep Meditation for Women 3 HOURS Womens Meditation Network

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Slow yourself down, 

And bring yourself deep inside. 

Breathe…

In,

And out.

Collecting, 

And releasing the day. 

Breathe in and gather the thoughts, 

Tasks,

And worries. 

Breathe out and release the tension, 

The stress, 

The pain. 

PAUSE…

Everytime you breathe out, 

Feel yourself melting deeper, 

And relaxing further. 

LONG PAUSE…

See if you can imagine, 

A floating golden light in the distance. 

PAUSE…

It buzzes, 

And hovers, 

And calls you to come. 

PAUSE…

Each step you take, 

The light glows so warm.

Each breath you take, 

Feel the night transform. 

PAUSE…

Slowly you walk, 

Towards the golden light.

Each step is slow, 

Deliberate,

And relaxes you further. 

Breathe…

PAUSE…

You begin to feel its warmth. 

It surrounds you now, 

And seeps into your skin,

Comforting you, 

And drawing you in. 

LONG PAUSE…

Each step you take, 

The light glows so warm.

Each breath you take, 

Feel the night transform. 

LONG PAUSE…

The golden light grows bigger, 

As you slowly approach it now. 

Each step brings you closer, 

To the calming, peaceful glow. 

PAUSE…

Feel it radiate through you, 

The calm of the golden light. 

It softens you, 

And frees you of your thoughts, 

Your worries, 

And emotions.

And just lets you be.

LONG PAUSE…

Finally you arrive, 

Already draped in warmth and light. 

You reach out to grab the golden light, 

And feel the warm energy in your hands.  

PAUSE…

You gently bring it to your head, 

As you feel your mind clear. 

PAUSE…

You bring it to your heart, 

And feel it illuminate you from within, 

Relaxing you deeply,

And softening you to your core. 

PAUSE…

Let the light cover you, 

Like a blanket upon your skin. 

Let the warmth soften you, 

As you sink deeper into the night. 

Namaste, Beautiful



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Let it all go, 

And settle in deep. 

Rest your head upon your pillow, 

And sink into your bed. 

PAUSE…

Find your breath, 

And ease into its gentle rhythms, 

As if you were floating on the currents of a river. 

Feel the air cycle in,

And out of your body. 

Over and over again, 

Slower,

And slower.

Deeper,

And deeper. 

LONG PAUSE…

Now, bring your attention to your feet.

Feel them soften as you focus on them lying on your bed. 

Imagine warm, soothing energy flowing into your feet, 

Relaxing every muscle and calming every nerve.

PAUSE…

Feel the tension melting away, 

As your feet part with ease, 

And soften with relaxation. 

LONG PAUSE…

Now bring your attention to your calves and legs.

Feel the muscles here relaxing, loosening, and releasing tension.

Allow the soothing energy to flow through your legs, calming and softening every muscle.

PAUSE…

Feel your legs become heavy as they sink deeper into your bed,

And you settle further into relaxation. 

LONG PAUSE…

Now, bring your attention onto your hips and lower back.

Feel the muscles in your hips and lower back softening and releasing tension.

Allow the warm, soothing energy to flow through your hips and lower back, 

Calming and relaxing every muscle.

PAUSE…

Feel your lower back and hips soften, and sink deeper into relaxation. 

LONG PAUSE…

Now bring your attention to your belly and chest.

Feel all those muscles in your belly and chest relaxing, 

Loosening, and releasing tension.

Allow the warm, soothing energy to flow through you here, 

Calming and relaxing every muscle.

PAUSE…

You can feel your belly and chest become soft and quiet, 

As you sink deeper into relaxation. 

LONG PAUSE…

Now, bring your attention to your arms and hands.

Feel the muscles here softening, loosening, and releasing tension.

Allow the warm, soothing energy to flow through your arms and hands, 

Calming and relaxing every muscle.

PAUSE…

Your arms and hands are now heavy and quiet, as you sink deeper into relaxation. 

LONG PAUSE…

Now bring your attention up onto your face, neck, and head.

Feel the muscles up here relaxing, loosening, and releasing tension.

Allow the warm, soothing energy to flow through your face, neck, and head, 

Calming and relaxing every muscle.

PAUSE…

Feel your face, neck and head soften and open,

As you sink deeper into relaxation. 

LONG PAUSE…

From head to toe, 

You can feel your body deeply one with the rhythm of relaxation. 

PAUSE…

Everything is quiet, 

Everything is clear,

As you sink deeper into the night. 

Namaste, Beautiful



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Settle yourself into comfort, 

And let your mind go. 

Feel it slowly unravel,

As you let the thoughts escape. 

PAUSE…

Open,

Open, 

Open…

Your mind is loose and soft. 

Lighter, 

Lighter, 

Lighter,

As you unwind your mind and sleep.

Close your eyes, 

And breathe in fully,

Turning your attention away from the hurried motion of all those thoughts,

And onto the slow, deliberate movement of your body as you breathe. 

PAUSE…

In and out of your nose,

Slowing down bit by bit. 

Releasing your shoulders, 

Softening your face,

Relaxing your entire body,

As you follow your breath.

In and out,

Receiving and giving,

Expanding and contracting. 

Follow this slow dance of air,

In its circular, calming rhythm. 

LONG PAUSE…

See if you can notice the thoughts popping up,

Dancing and swirling and bright with promises,

Begging for your attention. 

PAUSE...

Just notice them,

And imagine yourself slowly bowing your head,

Breathing deeply, 

And instead come inside to your breath.

PAUSE…

Over and over again,

Choose your breath,

And feel it anchor you.

Root yourself deeply in the truth of your soul,

The knowing that you are whole,

You are magic,

And you are infinite rays of love.

PAUSE…

Let those thoughts dissolve,

Let their hold on you release.

As you come here,

Deep into YOU.

Your mind open,

And clear.


Sweet Dreams, Beautiful.



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Come with me, as we take a ride, 

Through the night’s clear sky. 

Come with me, and you’ll see,

The magic up real high. 

PAUSE…

Let your breath calm you down, 

And anchor deep right here.

Imagine each exhale melts you more,

And releases any fear. 

PAUSE…

Your body floats, and soon you feel,

The bliss of letting go. 

No worldly worries live here now,

You’re waiting for the show. 

One by one, they appear, 

The stars in the night sky. 

One by one, they whisper,

The Universal why. 

PAUSE…

Like lightning bugs who dot the air,

With soft and gentle glows. 

The endless stars in the sky,

Come out to say hello. 

LONG PAUSE…

How quickly the thoughts can leave,

The worries begin to fade. 

As your fascination grows, 

With millions of stars displayed. 

PAUSE…

Allow yourself to simply be,

In a serene and peaceful bliss.

Blanketed by the stars, you see,
The beauty in all of this. 
LONG PAUSE…
So let go of any stress,

That clings to any part. 

Just feel the magic of the stars,
In your soul and in your heart. 
PAUSE…
Just look across, the sky so vast, 
And know each star’s for you. 
Their heat and light traveled here,
So you could have this view. 
LONG PAUSE…
So rest your head and clear your mind,
And open yourself to dream.
Each star up here is giving you,
Stardust so you can gleam.
PAUSE…
Let your breath calm you down, 

And anchor deep right here.

Imagine each exhale melts you more,

And releases any fear. 

LONG PAUSE…

Can you hear them, off real far, 

The gentle songs of night?

Their lullabies rock you slowly, 

You’re warmed by their pure light. 

PAUSE…

The endless stars in the sky,

Will pull you into sleep. 

They’ll keep you safe and sound,

And relax you oh so deep. 

LONG PAUSE…

Allow yourself to simply be,

In a serene and peaceful bliss.

Blanketed by the stars, you see,
The beauty in all of this. 

Namaste, Beautiful



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With just a single breath…
You can touch the space,
That pulses with magic inside. 

With just a single breath…
You can connect to,
All the Universe provides. 

LONG PAUSE

So let yourself fall,
Into the stream, 
The movement of breath in and out. 

Let yourself go,
And trust in the flow,
That weaves its way throughout. 

LONG PAUSE

Now see if you find,
What floats in your mind,
All those thoughts can release. 

Let them enter the stream,
Of your breath exiting,
And feel your inhale bring peace. 

LONG PAUSE

Each part of your body,
Relaxes and melts,
The tension has faded away.

What’s holding you up,
Is soft, yet firm,
Allowing you to be here today.

LONG PAUSE

Let gratitude fill,
Each inhale right now,
As time stands still for you.

You realize that now,
This moment right here,
Is all that exists and is true. 

LONG PAUSE

You’re filled with a wave,
Of freshness and love,
You see all the beauty around.

You see all the magic,
The energies collide,
You see that your life is profound. 

LONG PAUSE

So breathe in again,
And this time, smile wide,
Let all that’s been heavy dissolve.

You get to choose,
How you’ll live this day,
So choose to love and evolve. 

PAUSE

With just a single breath…
You can touch the space,
That pulses with magic inside. 

With just a single breath…
You can connect to,
All the Universe provides. 


Namaste, Beautiful



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Allow your eyes to close, 
As you bring your attention inside. 
PAUSE…
Let the day melt away,
As you soften into your bed. 
PAUSE…
Breathe…
And feel your body relax.
Imagining it softening and opening, 
From your head, 
To your face,
Down your neck, 
Your shoulders,
And your chest. 
Breathe…
PAUSE…
Soften and open, 
All the way down your back, 
Your belly,
Your hips,
Legs,
And feet. 
Breathing,
And relaxing.
LONG PAUSE…
Now, see if you can imagine yourself,
Standing at the entrance of a peaceful, serene forest. 
The sun is shining, and the air is fresh and cool. 
You walk in and your ears tune into the sounds of the forest. 
Calming and soothing you. 
PAUSE…
You hear the gentle rustling of leaves, 
The soft chirping of birds, 
And the occasional sound of a stream flowing nearby.
LONG PAUSE…
As you continue to walk deeper into the forest, 
You feel yourself becoming more and more relaxed. 
Your mind is free from thoughts and worries, 
And your body is relaxed and calm. 
Softening and opening. 
PAUSE…
You come across a beautiful clearing,
With a lush green meadow surrounded by tall trees. 
You take a moment to sit down,
And take in the beauty and peace around you.
LONG PAUSE…
In this clearing, you glimpse an inviting hammock. 
You slowly crawl into the hammock, 
As it begins to gently sway back and forth.
Back and forth, 
Opening and softening you,
Lulling you into a deeper state of relaxation. 
PAUSE…
You feel the softness of the hammock beneath you, 
And the warmth of the sun on your skin.
Breathe…
And feel the gentle movements of the hammock, 
Ease your body,
And clear your mind. 
LONG PAUSE…
As you relax in the hammock, 
Imagine that you can feel every muscle in your body,
Softening into your dreams,
And releasing every last grain of tension within you. 
PAUSE…
Your neck and shoulders relax, 
Your arms and legs become heavy,
And your mind becomes peaceful and still.
LONG PAUSE…
Now, imagine that with each breath, 
You are inhaling peace and calm.
And with each exhale, 
You are exhaling any remaining tension or stress. 
PAUSE…
Your body is becoming lighter and lighter, 
Sinking deeper into relaxation and peace.
PAUSE…
Sink deeper into the hammock,
And let yourself be carried away to deep deep sleep.
Namaste, Beautiful


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