Sleep Meditation for Women Womens Meditation Network

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Breathe in deeply, dear heart,

Allowing the quiet to wrap around you like a soft, comforting blanket.

And as you exhale,

Let go of the noise, the chaos of the day.

PAUSE…

Embrace the stillness that embodies you now,

Let it slow your racing thoughts.

Hear the gentle hum of the earth beneath you,

Whispering, "rest now, find peace."

Deep in the silence of the night.

PAUSE…

Feel the cool, calming presence of the night air.

It moves through you,

Easing your mind, calming your spirit.

It knows how to quiet the noise,

It knows how to bring you back to yourself.

And it invites you to build a sanctuary of calm tonight,

Where no disturbance can reach you,

Where serenity pervades,

And you are aligned with the gentle rhythm of your breath.

PAUSE…

So let the night’s whisper guide you deeper,

Into the quiet cradle of your being.

PAUSE…

Let this silence be a healing balm,

Softening your heart,

Quieting your mind.

Let it remind you of who you truly are.

PAUSE…

Breathe…

And feel the quietness expand within you.

This silence,

This precious stillness.

Feel it grow with every breath,

Radiating from your heart,

Spreading tranquility through your chest,

Easing into your arms and fingertips.

PAUSE…

Let the stillness soothe your back,

Calm your stomach,

Glide over your hips,

Gently flowing down your legs,

And into your toes.

PAUSE…

Notice how the silence soothes your shoulders,

Your neck,

Softening your facial features.

PAUSE…

Feel the stillness calm your brow,

Your eyes,

And the crown of your head.

Breathe…

LONG PAUSE…

The silence deepens, forming a barrier around you,

Safeguarding your peace,

Shielding your rest.

All is secure within this silent embrace.

Nothing can disrupt this peace.

PAUSE…

Feel the profound strength of this silence wrapping around you,

Trust in its power to protect.

No matter how loud,

Or chaotic,

Or unsettling the world outside may be,

It cannot breach your sanctuary of quiet.

PAUSE…

So sink deeper into comfort,

As waves of calm wash over you.

Feel any lingering tension or thoughts simply dissolve.

You are safe here.

You are at peace.

PAUSE…

So sleep,

Embrace the quiet,

Rest,

And let the silence fill you with its serene strength.

Sweet dreams, beautiful.



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When the emotions are swirling,

And the day has weighed heavy upon you,

Allow yourself to surrender,

To the stillness of the night,

To the pools of calm inside,

Waiting to replenish you,

And fill you up once again.

Feel her hand resting gently on your heart,

Softening you with every single beat.

PAUSE…

Feel it slow you down,

And melt you into your bed,

As your body softens,

And releases. 

LONG PAUSE…

The tender hand of the night rests here,

On the warm center of your heart,

Radiating calming blue.

PAUSE…

Feel it dissolve anything weighing heavy upon you,

The overwhelm,

The anxiety,

The disappointment and fear.

PAUSE…

Let it all melt away,

As the blue light of the night’s hand rests upon you,

Loving you.

LONG PAUSE…

Watch the serene blue light spread,

From your chest,  

Down your arms,

Into your belly,

Your hips,

And slowly falling down your legs. 

PAUSE…

Breathe…

And open yourself to the soothing blue,

Covering you,

And calming you.

LONG PAUSE…

Now feel the gentle hand of the night,

Lightly cover the crown of your head.

PAUSE…

Here she sees the dancing thoughts,

The swirling details,

And surrounds your heave with her blue light.

PAUSE…

The thoughts begin to slow,

The details disappear,

As the soft blue light spreads,

And opens.

LONG PAUSE…

Get some rest, beautiful,

And let the night restore you.

Feel yourself wrapped in her gentle blue light.

Your mind is clear,

Your heart is light.

PAUSE…

Sweet Dreams, Beautiful.



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My mind is flooded with questions,
Trying to find the cause. 
This feeling of being unsettled,
Is forcing me to pause. 

PAUSE

What was the drop that started,
This tsunami of anger and pain? 
Perhaps it doesn’t matter,
What’s risen now needs a name. 

PAUSE

It tingles and it hiccups,
Shards of glass in my throat.
All I can do is sit with it,
Unpack it, and emote. 

PAUSE

Slowing, slowing, slowing down,
Detaching from thoughts. 
Calming, calming, calming down,
Breathing unties the knots. 

LONG PAUSE 

As the moments whisper by,
Discomfort slowly gives way,
To the truth of what is going on,
There’s a part in it I play. 

PAUSE

With gentle grace, 
I explore myself,
The stories, the ego, the words.
Let me see,
What love would do,
What solution now occurs. 

PAUSE

Strip away the pain,
Strip away the fault,
Dear universe, show me how,
To dissolve this dark discomfort,
As love infuses me now. 

LONG PAUSE

There it is,
The seed of peace,
That knows no matter what,
I’ll be okay,
I’ll learn from this,
I’ll transcend this painful rut. 

PAUSE

I end this practice knowing that,
There’s actions I must take.
Forgiveness, softness, gentle words,
Admitting my mistake. 

PAUSE

So breathe deep now,
Bring hand to heart,
And know that you are loved. 
This moment is,
A brand new start,
Feel the love in you flood. 

Namaste, Beautiful



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Let your breath become a gentle wave, washing over you,

Caressing your spirit with whispers of calm.

Let each exhale soften your body further into the embrace of peace,

As if a tender lullaby is sung just for you.

LONG PAUSE

Draw in the air, filling your body with tranquility,

And as you exhale, imagine a cascade of serenity flowing down,

From the crown of your head to the tips of your toes,

Each breath a brushstroke of calm painting your inner canvas.

LONG PAUSE

With every inhale, feel the lightness, as if floating on a cloud,

And with every exhale, sink deeper into the arms of repose.

Your body, a temple of relaxation, opens doorways to untraveled realms of peace,

Bathing in a sea of stillness, your heart beats in harmony with the universe.

LONG PAUSE

Should thoughts arise, observe them like leaves on a stream,

Floating by, without attachment, drifting out of sight.

With every breath, you're more rooted in the present,

Where only peace exists, and calm is your guiding light.

LONG PAUSE

Now, journey within to a haven, your sanctuary of silence,

A place where only you can enter, a garden of infinite grace.

Here, the air is filled with the perfume of lavender and jasmine,

And each step on the soft moss beneath feels like a caress.

PAUSE

Around you, the world is in harmony,

A gentle symphony of stars whispers above,

Crickets sing the song of the night, a melody of belonging,

And the cool breeze is a balm, soothing your soul.

PAUSE

In this sacred space, there's a pond, clear and still,

Mirroring the moon and your truest self.

As you gaze into its depths, all worries dissolve,

Your reflection- a testament to inner peace and strength.

PAUSE

Feel the warmth of a soft, glowing light enveloping you,

A light from within, radiating pure love and joy.

This light nurtures and heals, leaving no room for distress,

Filling you with a profound sense of well-being.

PAUSE

And as this journey continues, let yourself drift deeper,

Into the heart of stillness, where all is calm and all is bright.

With each breath, you're more attuned to the language of your soul,

Listening to its wisdom, guided by its light.

PAUSE

Now, as you find yourself nestled in this blanket of peace,

Know that you can return here, to this oasis of calm,

Anytime you wish, with just a close of your eyes and a deep breath.

This sanctuary within is always yours, a refuge from the storm.

PAUSE

You hold the key to this ultimate relaxation,

A realm of peace, a well of calm, residing within your heart.

You are a beacon of tranquility,

In the infinite dance of life, playing your sacred part.


NAMASTE, BEAUTIFUL.



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Settle your body,

Close your eyes,

Breathe into the stillness of the night.


PAUSE…

Inhale slowly, deeply,

Feel the quietude seeping into your pores,

Imagine the world slowing down,

Each breath a step deeper into tranquility.


PAUSE…

The night whispers softly,

Its echoes a gentle hum in your ears,

As the busy day fades,

Embrace the calm, the peace.


LONG PAUSE…

Sense the soft echoes of stillness,

They reverberate within you,

Each pulse a reminder of your inner calm,

Floating freely, untethered from the day's hustle.


PAUSE…

Focus on the silence between heartbeats,

The quiet space between thoughts,

Feel your inner self uncluttered,

Serenity filling every inch of your being.


LONG PAUSE…

Draw a long breath, embracing the still air,

Exhale slowly, letting go of lingering tension,

Rise with each inhale, grounded with each exhale,

Find harmony in the stillness enveloping you.


PAUSE…

Now, turn your attention inward,

Hear the echoes of your own breath,

Like soft winds whispering through ancient caves,

Each breath a sound of timeless calm.


PAUSE…

Feel the touch of air on your skin,

Light as a feather, cool and soothing,

It dances over you, a silent symphony,

Playing the music of the night.


PAUSE…

Sometimes in the depths of stillness,

When the world seems to pause,

Gentle insights flutter softly,

Touching your soul with wisdom.


LONG PAUSE…

Visualize yourself surrounded by a halo of quiet,

Inhaling the still, exhaling the strained,

Sink deeper into the embrace of the night,

Aware of the gift of pure stillness.


PAUSE…

The echoes of the night are profound,

In the quiet, your heart speaks louder,

Its desires clear, its needs simple,

Listen to its soft, truthful whispers.


PAUSE…

Night and stillness hold a magic,

For they speak in the whispers of the soul,

Crafting messages in the quiet,

Reminding us of the power of peace.


PAUSE…

The meaning is different for each of us,

Yet the stillness speaks to all,

It teaches us to listen, to understand,

The profound silence within.


LONG PAUSE…

Breathe in deeply, let stillness fill your essence,

Exhale fully, relish the space you’ve created,

Enjoy the clarity that comes with simplicity,

Delight in the echo of your own tranquility.


PAUSE…

As you drift closer to sleep,

Imagine deeper, fuller peace,

Embrace thoughts of calm and rest.


PAUSE…

Here, everything exists for your healing,

Whether silence, space, or soulful echoes,

Take in what the stillness offers,

Rest well in its gentle embrace.


Sweet dreams, beautiful.



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