Sleep Meditation for Women Womens Meditation Network

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With just a single breath…
You can touch the space,
That pulses with magic inside. 

With just a single breath…
You can connect to,
All the Universe provides. 

LONG PAUSE

So let yourself fall,
Into the stream, 
The movement of breath in and out. 

Let yourself go,
And trust in the flow,
That weaves its way throughout. 

LONG PAUSE

Now see if you find,
What floats in your mind,
All those thoughts can release. 

Let them enter the stream,
Of your breath exiting,
And feel your inhale bring peace. 

LONG PAUSE

Each part of your body,
Relaxes and melts,
The tension has faded away.

What’s holding you up,
Is soft, yet firm,
Allowing you to be here today.

LONG PAUSE

Let gratitude fill,
Each inhale right now,
As time stands still for you.

You realize that now,
This moment right here,
Is all that exists and is true. 

LONG PAUSE

You’re filled with a wave,
Of freshness and love,
You see all the beauty around.

You see all the magic,
The energies collide,
You see that your life is profound. 

LONG PAUSE

So breathe in again,
And this time, smile wide,
Let all that’s been heavy dissolve.

You get to choose,
How you’ll live this day,
So choose to love and evolve. 

PAUSE

With just a single breath…
You can touch the space,
That pulses with magic inside. 

With just a single breath…
You can connect to,
All the Universe provides. 


Namaste, Beautiful



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Invite your body to settle, 
And your mind to calm, 
And find your breath. 

Breathe…

PAUSE

In, 
And out. 
Breathing a little deeper with every inhale.
And a little longer with every exhale. 

PAUSE

Surrender to the rhythm of your breathing, 
Easing into its natural cycle,
Letting it relax you, 
And calm you. 

LONG PAUSE

Now, see if you can imagine that you are in a secluded oasis, 
A lush green sanctuary surrounded by gently flowing streams
And towering palm trees swaying in a warm breeze. 

PAUSE

The air is fresh and clean, lightly scented with the sweet 
fragrance of tropical flowers. 
You can feel the warmth of the sun's radiant rays 
cascading down upon you, 
soothing your muscles and melting away any tension 
or stress you may be holding. 

PAUSE

You make your way over to a large, cushioned lounge chair, 
and ease yourself down onto the plush surface, 
sinking into the soft material. 

As you get comfortable, you notice a small waterfall nearby, 
the soothing trickle of the running water creating a tranquil 
ambient soundtrack. 

Close your eyes and focus on the sound, 
allowing it to wash over you in calming rhythmic waves.

LONG PAUSE

Now feel the sensation of the warm sun on your skin. 
Bask in the radiant heat, allowing the light to penetrate into you, 
recharging your mind and body. 
Sense the solar energy revitalizing you, filling you with a 
profound sense of peace and serenity. 
You are safe here in this sanctuary, free from worry or fear.

PAUSE

A gentle breeze skims across your face, 
carrying the intoxicating floral scents of lush 
blossoms surrounding the oasis. 
Breathe in their calming aromas, envision 
their vibrant colors of deep reds, rich purples, sunny yellows. 
Their beauty and fragrance are for your enjoyment in this sacred space.

PAUSE

Sink deeper into the cushions of the chair, 
relishing the comfort and support cradling your body. 
Feel the muscles in your face grow smooth, 
your jaw releasing any lingering tension you've 
been unconsciously carrying. 
Scan your body for any other areas of tightness 
and breathe into those spaces, allowing them to let go and soften.

PAUSE

You are at total peace here in this oasis. 
You can see roots beginning to spread out from you, 
grounding you to this nurturing place. 

PAUSE

You are strong, secure, centered. 
The sounds, sights, and sensations of this sanctuary saturate you, 
restoring your balance and clarity of mind.

PAUSE

Breathe deeper, letting your breath
Surrender you even further into the calm of oasis. 
You are a part of it. 
And it is a part of you. 



NAMASTE, BEAUTIFUL



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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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