Sleep Meditation for Women 3 HOURS Womens Meditation Network

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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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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,
Joy 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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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 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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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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Hey, it’s Katie and I’m here for a mid-month check in. How are you? How’s your month coming along? How’s your mental health? 

We’re well into Mental Health Awareness Month and I hope you’ve really been enjoying all the bonus and guest meditations we’ve been providing across the network. The team and I have been working hard to make sure you have a wide variety of meditations and voices to support you! 

I’m sharing honestly today about why we need to “slow down to speed up” and what that’s actually looked like for me this month (single mommying with hubs out of town, end of school extra activities and moving!). It ain’t been pretty y'all. 

But I’m sharing because we all have these heavy seasons and I’ll walk you through what worked for me to lighten the load and helped me slow down, all in the name of preserving my mental health. 

I also share a poem/meditation I wrote recently called “A Million Little Reasons” that I hope really speaks to your heart. 

ANNOUNCEMENTS:

1) Tuesday, May 21 is World Meditation Day! We’re celebrating with a special “World Meditation Day Meditation” going live on all our podcasts. Come meditate with us! 

2) FREE MASTERCLASS: On June 18 at 1pm est, I’ll be co-hosting a Live Masterclass with my friend JJ Flizanes called “The Roadmap to Emotional Healing.” You can find out more and sign up for free here: 
http://jjflizanes.com/wmn

Lastly, if you’re enjoying our meditations, we would be so grateful for your rating and reviews on Apple Podcasts! It always helps others just like you find us easily. 

Thank you so much for listening and I love you! 

Katie 

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The quiet of the night, 

Knocks at your door, 

And asks you to slow yourself down.

She hugs you with care,

Your body gently melts,

She whispers her delicate sound.

PAUSE…

She calls you to forget,

The tasks that stack up,

The worries and fears in your mind. 

You trust her tonight,

And release your tight hold, 

Then breathe, and leave them behind. 

PAUSE…

Softly you sink,

Slowly you heal.

Nothing to think,

Only to feel.

LONG PAUSE…

Let your shoulders drop,

Feel your face relax,

Melt deeper into your bed.

Your legs become heavy,

Your chest opens up,

There’s quiet in your head. 

PAUSE…

The night wraps around you,

Like blankets warm and snug,

Letting you know you’re okay.

She will guide you through,

The dreams that await,

Bring you to a brand new day.

LONG PAUSE…

The whispers she breathes,

Clear out the noise, 

That wants to keep you awake.

When it’s all gone,

Just quiet exists,

Surrender to the welcoming break. 

LONG PAUSE…

The quiet of the night,

Melts it away,

All of the dark and the pain. 

So dissolve all the stress,

And come home to yourself, 

Connect with soul once again. 

PAUSE…

Softly you sink,

Slowly you heal.

Nothing to think,

Only to feel.

LONG PAUSE…

Namaste, Beautiful



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