Sleep Meditation for Women Womens Meditation Network

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Close your eyes,
and let yourself
deeply, deeply relax.

LONG PAUSE

Focus only on relaxing.
Let everything else go.
Let tension go.
Let stress go.
Let distracting thoughts go.
Watch as they lift away from you
like a balloon in the sky.

LONG PAUSE

Breathe in more relaxation,
feeling it spread serenity
through all of you.

LONG PAUSE

Breathe again.
Allow your body
to let go,
to just melt into the bed.

PAUSE

Now, imagine if you can,
sitting on the banks of a river,
just basking in the
Warmth of the sun.
taking in the smells of 
nearby wildflowers,
and listening as the water
gently rushes past you.

PAUSE

You feel calm,
peaceful,
and relaxed.

So, you stretch out on the bank,
and allow yourself to rest.

PAUSE

Moments later,
you feel the presence 
of someone near,
So you sit up.

PAUSE

At first, 
you don’t see anyone.

Then, your eyes catch
a stately figure,
dipping a clay jug
into the water.

PAUSE

It’s a tall, slender woman,
with skin like soft silk,
And a draped robe
of black,
and gold,
and red.

PAUSE

The woman kneels along the bank,
and as woman dips her jug
into the crystal blue water,
she does so with delicate care.

There is something almost sacred
in her movements.
They are like rhythmic dances.

PAUSE

The woman fills the jug to the top,
taking care not to spill,
and then gingerly stands 
and lifts the jug 
to sit on top of her head.

PAUSE

She balances the jug
with her slender hands,
and with a beautiful posture,
sleek and straight.

Then, she walks away.

PAUSE

Instinctively, 
you rise and follow her.
Running to catch up,
you notice that 
she literally glides
across the land.
Every step looks like she’s floating.

PAUSE

The woman stares straight ahead,
committed to her mission.
She barely notices you
at her side.

PAUSE

As you walk, 
you imagine the village
where the woman 
will take the water.

But she walks 
in a different direction.

PAUSE
Soon, you arrive at the meadow,
teeming with the wildflowers
you smelled by the river.

PAUSE

The woman removes the jug 
From her head,
And with a wave of hand,
The water disperses 
To all the flowers.

PAUSE

You watch,
as a magical mist of droplets,
descends on the flowers,
giving them life.

After the water,
you notice the flowers seem brighter,
With even more aromatic smells.

PAUSE

The woman gives a half smile 
to the flowers,
And begins walking again.

PAUSE

This time, she finds a forest of trees
that welcomes her shower of 
life-giving mist.

Like the flowers, 
they seem more alive after their bath.
Greener and taller and stronger.

PAUSE

The woman gives a half smile 
to the trees,
And begins walking again.
This time, she walks back to the river.

PAUSE

Sitting on the banks of the river,
you gaze at the woman,
who holds the jug
over the water.

Seconds later,
the water from the river gathers,
And rises in the air
to take the jug from the woman.

The woman turns to you,
and gives you a half smile.
Then she takes a step 
on top of the water,
before dissipating
and turning into mist
that disappears in the air. 

PAUSE

You lie back on the river bank
And close your eyes again.

You hear the water rushing,
And feel its calm magic within you. 

NAMASTE, BEAUTIFUL



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Hey, it's Katie, and today, I'm here to say hello and give you a little update. 

It's May 1st today, which means we're stepping into Mental Health Awareness Month.  

What have you been doing to be kind to your mind lately?  

On today's solo episode, I'm sharing about some fun, extra meditations we're putting out for you across the network, some for mental health, some for moms, and some to share about other podcasts the team and I love to support our mental health.  

I'm also sharing the two things that are working really well for my mental health lately!

And...I'm sharing a poem I wrote in one of those "ugly" moments of life. I hope it resonates and that you are inspired to continue on your perfectly imperfect journey of being you!  

Namaste, Beautiful, 

Katie 

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Hey, it’s Katie and I want to welcome you to this special bonus episode. It’ll be here for you completely ad-free for the next week so you can get a feel of what it’s like to be a PREMIUM member. If you’d like an easy ad-free experience for all of our podcasts - that’s over 200 episodes each month, then JOIN PREMIUM today at https://WomensMeditationNetwork.com/premium

Lay your head on your pillow tonight and invite your body to enter into a deep relaxation that will easily transition you into peaceful sleep. 

So let yourself move around a bit until you find your most favorite sleeping position,

Noticing the comfortable familiarity of your body here.

Take a deep, cleansing breath in, gathering up all the things left of the day,

And as you exhale, breathe them all out.

One more deep breath in, feeling the cool air cleanse you,

And exhale your day out. 

Bring your breathing to a smooth, natural rhythm,

And just be here for a bit,

Aware of your body,

The space it takes up,

The rhythmic movement of your breathing,

The heaviness of your eyes,

The weight of your body on your bed.

Breathe...

And be here with your breath.

PAUSE...

Bring your attention to the crown of your head,

And imagine a soft, purple light glowing here.

Warming you, 

Putting your mind at ease,

And infusing your entire body with calm from the top down.

PAUSE…

Now feel that warm, purple light as it touches your face,

Kissing your eyes as they grow heavier,

Relaxing your cheeks as your jaw releases and lowers,

Softening your lips, 

Your chin,

And your ears.

Feel your entire head melt deeper into your pillow.

PAUSE…

Now observe as this soft, purple light dances around your neck, 

Releasing any tension,

Travels down to your shoulders as they lower with ease,

And covers your chest, softening and soothing.

Feel the warmth it gives to everywhere it touches.

PAUSE…

The purple light is now glowing all the way down your arms.

Feel the warm tingle in your fingers as your body gets heavier and heavier.

And welcome the warmth into your belly,

Your hips,

And your thighs,

The soft, purple light soothing you, 

And guiding you into the depth of peaceful sleep. 

PAUSE…

Notice as your legs get heavier, like steel sinking to the bottom of the ocean, 

Falling further and further into the comfort of your bed. 

And let the purple light warmly buzz into your feet, 

Releasing any tension,

And anchoring you into the depth of the night. 

PAUSE…

Let the waves of sleep wash over you, beautiful,

Covering you in the calm mist of purple light,

And embracing you on your journey of peaceful sleep tonight.


Sweet Dreams, Beautiful



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Find a  position that feels comfortable
Either in bed or a cozy chair
Where your muscles can just melt
and give way 
to deep relaxation.
LONG PAUSE
Let your breath gently tumble
in and out, 
opening and expanding your chest,
becoming slow and deep.
LONG PAUSE
And the breath fills your mind,
clearing it of all thoughts,
and any stray thought that creeps in
Simply passes by and falls away.
LONG PAUSE
And now that your body is relaxing,
And its tension is releasing, 
you turn inward,
and take a moment 
to feel gratitude,
true appreciation for your life
and for all of you.
So, let’s begin.
See if you can imagine a gold picture frame
In your center.
And in the frame,
an image begins to form,
Like a puzzle with pieces
And all the shapes coming together.
PAUSE
As the pieces of the image gather,
A scene unfolds,
A memory that stirs your heart 
And overflows it with
The deepest love you’ve known.
Be here,
Present and open to that pure love.
PAUSE
The image slowly dissolves, 
into a pink crystal,
still teeming with all that love.
And now reflecting it  
All through you,
Until you feel only love.
PAUSE
The crystal twinkles with pink light
And more love moves through you.
It’s a flood of pure, deep love 
touching every fiber of your body,
every corner of your being,
every atom of who you are.
PAUSE
Now, envision the pink crystal’s light
floating outside your body.
You are still connected to it,
as it comes from you.
The light now shines
all around your home
flooding it with pure love,
Your pure love.
PAUSE
Soon, the pink light radiates
beyond your home 
enfolding your street and 
neighbors and trees and homes
in the power
of pure, deep love.
Your pure love.
PAUSE
The pink power of love
expands again and shimmers more,
encasing your entire town,
and all the towns nearby.
All the buildings and residents
now glow with the power of love,
The deepest love of you.
PAUSE
The crystal’s energy bursts again
with its pink, 
Its true love cascading over the state
And all its people,
Every tree and plant,
And every animal,
Are bathed in your pure love.
PAUSE
The crystal’s power hovers
over the entire country,
fanning out in love
over cities, counties and states,
to all the people,
And every grain of sand,
Glimmering with love,
Your pure love.
PAUSE
You return again to the love inside you
And feel it swell until it’s
covering the world
and every human in it.
Every mountain
and forest
and beach
and city.
Your pure love 
floods the entire world.
PAUSE
Now, imagine yourself
perched above the world
gazing at what happens
when pure love
shines through
from just one person.
And if your love
can make such a ripple,
Imagine what happens
When loves comes from 
all people.
PAUSE
So, hold that pink crystal 
Deep within your heart,
If you share its power freely.
change is bound to start.

Namaste, Beautiful



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Breathe into your body,
With breaths deep and long.
Let your breath form a rhythm,
Like a tranquil song. 

LONG PAUSE

Feel your stress begin to ease,
And your body start to release,
Notice tension melting away,
And a feeling of beautiful peace.

LONG PAUSE

Your breath is slow and gentle,
A source of calm expanding,
Your body feels so relaxed,
And the feeling is enchanting.
  
LONG PAUSE

Now, imagine if you can,
A shield of fluffy white,
Made of angel’s feathers,
It surrounds you day and night.   

PAUSE

Your angel shield is magic,
It brings you safety and much light.
It is there with strength and love,
To keep your life just right.

PAUSE
 
Now, this shield is very special,
It’s made especially for you.
If you use its magic carefully,
It protects you through and through.   

PAUSE

So, imagine now your angel shield,
Lifting you to the sky,
So you can see the whole world,
Like a mystical spy.  

PAUSE

The cloud you sit on feels comfy and soft.
While the shield shows you the world,
The lightness and the dark are there.
For you, their mystery unfurls.

PAUSE

You see the challenges and the beauty,
Shining through each day.
The human spirit moves you,
In a touching way.

PAUSE

The shield pauses for a moment,
So you can take it in.
Then shows you another scene
Of times and places where you’ve been.

PAUSE

And, in these scenes of your life,
Your personal peace was tried.
But your angel shield protected you,
So you would stay just fine.   

PAUSE
       
So, from your vantage point upon a cloud,
Your angel shield shows you,
That what is outside and bothersome,
Has no power over you.

PAUSE

So, imagine, if you can,
Holding your peace each night and day,
It doesn’t matter what others do,
Or what they think or say.

PAUSE

Your angel shield can help you
Become a vessel of hope.
The peace it brings spreads to others,
And gives them joy and hope.

PAUSE

And since this magic shield,
Protects you from all stress,
It means sleeping will be easier,
And you feel wholly blessed.

PAUSE
 
So knowing you're safe and sound,
With a shield of angel wings,
Let sleep take you over,
And infuse your colorful dreams. 

NAMASTE, BEAUTIFUL



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As you lie in your bed,
Begin breathing deep,
Until you feel your tension,
Fade and release.

LONG PAUSE

Gather your thoughts,
And let them sail away,
Create an imaginary place,
Where they can stay.

LONG PAUSE

Let muscle tightness unfold,
Until you feel right,
Breathe in deep,
Find your inner light.
  
LONG PAUSE

And, when you find that light,
Wherever it is,
Have it shine through you,
Let this light live.

PAUSE

For each cell that it touches,
Each tiny piece of you,
Brings spiritual healing and peace,
Through and through.

PAUSE

So, envision that light,
Right around your toes,
And feel them healing
With a relaxed glow.

PAUSE
And, feel the light move,
As you breathe again,
The calmness and peace,
Leave you feeling quite Zen.

PAUSE

And the light travels up your calves,
And into you knees,
You feel so relaxed,
And incredibly free.

PAUSE

Like magic, the light flows,
Into thighs and hips,
Opening and relaxing you,
With its tranquil mix.

PAUSE
 
Then the light fans out,
Through your belly and core,
Expanding in and around you,
And relaxing you more.

PAUSE

It follows to your chest,
With your heart and breath,
And with each inhalation,
Helps you rest.

PAUSE

The light moves gracefully,
To your shoulders and neck,
Where it penetrates pain,
And relieves all your stress.

PAUSE

Then warming your sinuses 
And your forehead,
The light is all through you now,
As you rest in your bed.

PAUSE

Now, imagine if you can,
The light expanding all around.
It moves out from you,
Then to your room,
And into your town.

PAUSE

So the peace and relaxation,
That started with you,
Is touching others 
And relaxing them, too.

PAUSE
       
So, imagine if you can,
All the people you know,
Feeling relaxed and at peace,
With that same magical glow.

PAUSE

And watch as the light,
Bounces from one to another.
It fans out across regions,
Bringing peace to sisters and brothers.

PAUSE

So, lie still in your bed,
With your serenity aglow,
The more you do this,
The more your peace grows.

PAUSE

The more that it glows,
The farther is spreads,
All you have to do
Is dream in your bed.


NAMASTE, BEAUTIFUL



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