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Sleep meditations, sleep sounds and sleep stories to help you fall asleep easily. If you're exhausted, but can't sleep, suffering from insomnia, or your mind is spinning with anxious thoughts, press play on an episode to relax your body and calm your mind. Listen every night to sleep deeply so you can feel refreshed and rested. Sleep meditations are guided by Katie Krimitsos, and Sleep Stories are guided by Rebekah Romberg. Brought to you by the Women's Meditation Network.

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    • 健康/フィットネス

Sleep meditations, sleep sounds and sleep stories to help you fall asleep easily. If you're exhausted, but can't sleep, suffering from insomnia, or your mind is spinning with anxious thoughts, press play on an episode to relax your body and calm your mind. Listen every night to sleep deeply so you can feel refreshed and rested. Sleep meditations are guided by Katie Krimitsos, and Sleep Stories are guided by Rebekah Romberg. Brought to you by the Women's Meditation Network.

    Meditation (3 Hours): The Stairway to Sleep

    Meditation (3 Hours): The Stairway to Sleep

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    Rest now,

    And breathe into the night.

    PAUSE…

    Feel the waves of air,

    Move through your body.

    Ebbing,

    And flowing.

    Soothing,

    And relaxing,

    And slowing you down. 

    LONG PAUSE…

    Feel the warmth of your feet,

    And with your attention on them,

    See if you can imagine yourself taking one small step,

    And then another,

    Until you’re walking forward slowly,

    And deliberately.

    PAUSE…

    Your body is relaxed,

    And fluid as you move. 

    Your shoulders are soft and lowered.

    Your eyes are heavy,

    Your belly is soft,

    And your breathing is slow.

    PAUSE…

    Your walking brings you to the top of a staircase.

    The ground is warm, 

    And the air around you is quiet and calm.

    Feel your body gently pull you forward,

    As your foot reaches down to find the first step.

    PAUSE…

    Breathe deeply here,

    Fully into your lungs,

    Letting the fresh air cleanse you.

    LONG PAUSE…

    Softer now,

    Your foot slowly descends onto the second step.

    And as it touches down, 

    You can feel all those plans, 

    All those things your mind has been trying to organize, 

    Detach, 

    Travel down your body,

    And release into the ground. 

    As you just breathe…

    LONG PAUSE…

    Your foot gently reaches down for the third step,

    And as it finds its hold, 

    Notice all those worries gather.

    All of the stresses you’ve been holding,

    All of the anxieties that have been building.

    Watch them gather within you,

    And fall to the ground, 

    With every single exhale. 

    LONG PAUSE…

    Your body is soft,

    Open, 

    And deeply relaxed, 

    As you descend onto the fourth step of the staircase. 

    PAUSE…

    Notice the emotions swirling inside of you.

    The excitement,

    The heaviness.

    All those waves of hope, 

    Doubt, 

    Fear,

    And joy. 

    PAUSE…

    Let your slow breathing corral them, 

    Embrace them, 

    And let them go,

    With every breath out. 

    LONG PAUSE…

    As your foot leans down to touch the fifth step, 

    You notice your mind is clear,

    Your back is relaxed,

    Your fingers and toes hum lightly with warmth,

    And your cheeks are soft. 

    PAUSE…

    Take a big deep breath here,

    Filling up with fresh air, 

    And letting your exhale calm you even more. 

    LONG PAUSE…

    You continue onto the sixth step, 

    Feeling as though you’re gently gliding down the stairs,

    And deep into the comfort of the night. 

    PAUSE…

    Feel your neck soften, 

    Your arms melt,

    And your chest open. 

    LONG PAUSE…

    The seventh step welcomes you,

    Into the open arms of the night.

    She embraces you,

    And fills your open heart with love. 

    LONG PAUSE…

    Ease down onto step eight.

    Lightly.

    Feel yourself melt a little further,

    And float a little easier. 

    LONG PAUSE…

    As your foot finds step number nine, 

    You feel the waves of total peace wash over you.

    Gratitude for what has been,

    Acceptance for what is,

    And openness for what’s to come. 

    PAUSE…

    Your arms and legs are heavy,

    Your chest and belly are open and soft,

    Your mind is spacious and clear.

    LONG PAUSE…

    As you descend onto your tenth and final step, 

    You feel the warm light of your soul radiate.

    You are one with this moment.

    One with yourself. 

    One with the universe. 

    PAUSE…

    You are the night.

    You are the stars. 

    You are love.

    You are calm. 

    PAUSE…

    Rest now, dear one.

    And trust in the night. 

    Surrender to her and her wisdom.

    PAUSE…

    Here you are replenished. 

    Here you are healed. 

    So you can return to the morning whole, 

    And you,

    Once again. 

    Namaste, Beautiful.


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    • 3 時間1分
    Meditation: Endless Stars in the Night Sky

    Meditation: Endless Stars in the Night Sky

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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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    • 27分
    Sleep Sounds: Soft Piano Lullaby

    Sleep Sounds: Soft Piano Lullaby

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    • 1 時間9分
    Meditation (3 Hours): Sleepy Time

    Meditation (3 Hours): Sleepy Time

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    Close your eyes now,

    And invite yourself to rest. 

    PAUSE…

    Bring your attention inside, 

    Pull it away from the thoughts,

    Circling in your mind. 

    All those tasks left undone,

    All those plans,

    All those swirling emotions. 

    PAUSE…

    Come inside by focusing on your breath.

    Noticing your belly expanding as you breathe in,

    And contracting as you breathe out. 

    PAUSE…

    Notice the cool air on your nose with every inhale,

    And the warm air release from you on every exhale.

    PAUSE…

    Now see if you can expand your breathing with every cycle,

    Inhaling in a little deeper,

    And exhaling a little longer. 

    PAUSE…

    Let the gentle rhythm of your breathing,

    Calm you,

    Relax you,

    And slow you down.

    LONG PAUSE…

    Breathe and relax,

    Breathe and release. 

    PAUSE…

    Soften your forehead.

    Relax your cheeks.

    Release your tongue from the roof of your mouth,

    And let your jaw drop. 

    PAUSE…

    Be here.

    In this moment. 

    Relaxed,

    Open,

    Ready for sleep. 

    LONG PAUSE…

    Imagine the spirit of sleep,

    Has come to lay beside you.

    She’s gentle, 

    Soft,

    And warm. 

    PAUSE…

    You feel safe,

    Like you can let go of all your responsibilities,

    All of your worries,

    And just melt into her arms. 

    PAUSE…

    She holds you now,

    In her warm, welcoming arms,

    Reminding you it’s all okay,

    And that you are loved,

    Just the way you are. 

    PAUSE…

    Breathe deeply,

    And melt further into sleep’s embrace.

    There’s nothing for you to do here.

    There’s no one you need to be. 

    LONG PAUSE…

    All those layers that the day has wrapped around you,

    Dissolve. 

    PAUSE…

    All those weights that are piled on your shoulders,

    Disappear.

    PAUSE…

    You are light,

    Free,

    And whole. 

    LONG PAUSE…

    Let her hold you tonight,

    Just as you hold everyone and everything.

    With love,

    And tenderness.

    As she carries you through the night. 

    Namaste, Beautiful.



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    • 3 時間1分
    Meditation: Deep Deep Sleep

    Meditation: Deep Deep Sleep

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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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    • 27分
    Sleep Sounds: Calm and Creative Tonight

    Sleep Sounds: Calm and Creative Tonight

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    • 1 時間2分

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