Sleep Meditation for Women Womens Meditation Network

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Take a slow, deep breath,
and come into your center.
Allow your body and mind
to just let go.

LONG PAUSE

If a distracting thought
finds its way
into your consciousness,
imagine a gentle breeze
carrying it away.

LONG PAUSE

Keep breathing,
and relaxing.
breathing,
and relaxing.
Let that rhythm
become part of you.
  
LONG PAUSE

Imagine now,
a beautiful white horse with wings
standing gracefully 
by your bedside.

PAUSE

You can feel 
the creature’s warm breath
on your face.

PAUSE

Instinctively,
you lift yourself
from your bed,
and climb on the back
of the horse.

His name is Pegasus.

PAUSE

Pegasus glides through a window,
out into the starlit night,
climbing high into the midnight blue clouds.

PAUSE

Together you ascend so high,
you can reach out and touch a star.
The star is tiny and warm like a cookie 
fresh from the oven.
And, after a minute,
it wriggles in your hand,
and flies back into the sky.

You know now you’re in a land of magic.

PAUSE
 
Pegasus descends slowly 
to the ground.
And, as he does,
you see dozens of dwarves
tilling the land,
firing and hammering metal
like blacksmiths,,
and setting out fresh food
on small picnic tables.

PAUSE

One of the dwarves sees Pegasus
and nudges for another dwarf.
The second dwarf with a red beard
walks over to Pegasus.
Both creatures bow to one another.

PAUSE

The red-bearded dwarf 
goes to the table of food
and takes a wrapped loaf of bread
and some dried meat
and bring it to you.

PAUSE

The bread is steaming hot
and smells slightly sweet and savory.
The meat is small like bacon,
but much sweeter to the taste.

PAUSE

Imagine now,
thanking the dwarf,
who simply nods his head at you.

Pegasus and the dwarf 
bow again to one another
before you and the winged creature
takes to the sky again.

PAUSE

Moments later,
a man’s head pops 
through the clouds.
The giant smiles
as you and Pegasus approach.

PAUSE
       
Pegasus descends,
but not all the way
to the ground–
just low enough 
to see a giant family’s feast.

PAUSE

Two young giant boys
playing with life-size trains,
spy you and Pegasus
and wave.
You naturally wave back.

PAUSE

Your visit is short,
and Pegasus again
lifts to the air.
But only for a moment.
In just seconds,
you both are on the ground
facing another 
beautiful white creature:
A unicorn.

PAUSE

The unicorn and Pegasus whinny,
clearly understanding one another.
The unicorn rises up on its hind legs
and then comes close to you.

PAUSE

You reach out and touch 
the creature’s horn and mane and back.
They are silky smooth,
and as you remove your hand,
tiny, iridescent sparkles fall to the ground.

PAUSE
 
Moments later,
Pegasus ascends into the clouds,
soaring swiftly back to your bedroom.
In seconds, you’ve landed 
next to your bed,
where you climb off,
and sink into your sheets.

Magical dreams await,
as you gently drift off to sleep.

NAMASTE, BEAUTIFUL



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Lay your head down with tenderness tonight, mama, and let it all go. 

You’ve given it all today,

And now, it’s time to be comforted by the waves of deep sleep.

Let them care for you the way you’ve cared for others.

So fall into your bed,

Becoming aware of the softness of the blankets and pillows caressing you.

Feel their comforting warmth,

And let them welcome you here,

To the doorways of deep rest. 

PAUSE…

Find your breath,

And bring your attention inward.

Slowing down your breathing as you imagine the air entering and exiting your body.

Feel your chest and belly rise as you inhale,

And contract as you exhale. 

Inhale,

And exhale.

Slowing down your breathing,

Slowing down your thoughts,

Slowing down your body.

Breathe...

PAUSE…

Release your jaw,

And breathe out the tension.

Lower your shoulders,

And let go of the stress.

Soften your legs,

And dissolve the day.

Breathe…

PAUSE…

You are a phenomenal mom, my love.

You are doing the deep and meaningful work of caring for another human being,

A profound and lifelong act of love that can often be overshadowed by the dirty diapers or tough teenager talks. 

So relax your body with pride tonight, mama,

And feel the love seep into your bones.

PAUSE…

There are countless mistakes,

And so many imperfections,

But you still show up with love,

And that’s what makes you great. 

So rest tonight, my love,

Covered in the blankets of knowing that you are an incredible mother. 

That you radiate love from your soul out into the beings around you. 

And that even your ugliest moments and your darkest faults are a part of your greatness.

Breathe…

And feel the calming waves of confident peace settle inside of you.

PAUSE…

Let the thoughts float away.

Let the worries disappear.

Let the planning dissolve. 

And be here with yourself. 

Connected to your heart.

PAUSE…

Feel your heart relax and open up,

Welcoming the love and wisdom from generations of mothers,

Who are here with you,

Holding your hand,

Walking next to you on this journey.

You’re doing a great job, mama.

You hear them whisper…

You are enough.

Keep going.

Keep showing up.

Always learning,

Always loving,

Always evolving. 

PAUSE…

Feel the warm and comforting hands of the worlds’ mothers on your body as you sink deeper into your bed.

And let them guide you on your journey into sleep tonight.


Sweet Dreams, 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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Listen…

It’s waiting here inside.

PAUSE…

The silence.

The clarity.

The freedom.

PAUSE…

It’s all here.

Deep within the rhythms of your breath. 

Living in the spaces between your thoughts.

PAUSE…

It’s all here within the stillness.

So let go.

PAUSE…

Let go of the thoughts.

Let go of the emotions.

Let go of the worry.

And just come into this moment. 

LONG PAUSE (2 MIN)…

This moment,

Is the doorway to your stillness.

This breath full of presence. 

PAUSE…

Where all the pieces of the past and future,

Float away,

And reveal the depths of your stillness.

LONG PAUSE…

Be here,

Focused only on your breath,

And the gentle movements of your body.

PAUSE…

Let them pull you into you,

One with your stillness.

Where you are flooded with calm,

Free of thoughts,

And aligned with the divine.

LONG PAUSE…

Sleep wraps you tenderly in her blankets here.

Rest is inevitable. 

She’s been waiting for you to let go,

And be here.

LONG PAUSE…

You are safe here,

Free from the constraints of the ego. 

And tuned into the meaning of it all. 

PAUSE…

So open yourself,

And release all that’s left,

And sink deep into the stillness. 

LONG PAUSE…

Sweet Dreams, Beautiful.



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When the thoughts are screaming,
And the world seems unsteady,
When you feel like you’ll fall to your knees. 

The voices are loud,
The weight feels heavy,
And your body is filled with unease.

PAUSE

Take a deep breath,
And follow it close,
Imagine you’re riding a wave.

All the way in,
Then all the way out,
Giving the peace that you crave. 

PAUSE

Slow your breath down,
Slower,
And slower.
Relax your body,
Softer,
And softer. 

Breathe…

LONG PAUSE

Now here in this stillness,
Where time seems to pause,
Imagine you’re surrounded by light.

Blue hues of calm,
Green rays that ground,
And white glows gleaming real bright. 

PAUSE

Watch the light swirl,
Then enter your body,
As each inhale pulls it all in. 

It cleanses and clears,
It softens and flows,
It leaves peace where chaos has been. 

PAUSE

Slow your breath down,
Slower,
And slower.
Relax your body,
Softer,
And softer. 

Breathe…

LONG PAUSE

Now with a clear mind,
And with a full heart,
You’re free to create thoughts that transform.

Thoughts that expand you,
Thoughts that excite you,
And remind you of who you truly are. 

PAUSE

An expression of god,
A manifestation of love,
You’re here to create and expand.
 
Let go of the chains,
That threaten your freedom,
Lean into the magic at hand. 

PAUSE

Breathe and relax,
Connect with your soul.
Breathe and you’ll see,
You’re perfect and whole.



Namaste, Beautiful



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