Sleep Meditation for Women 3 HOURS Womens Meditation Network

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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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Let it all go, dear one. 
And fall into these arms. 
The ones that hug you with love. 
Let them fall away, dear one.
The weights that you carry,
Ease in where you are beloved. 

PAUSE

Cradled and held,
You’ll never be let go. 
These arms are stronger than you know.
They’ll carry you through,
When you cannot stand,
So sink into them nice and slow. 

PAUSE

Surrounded by love,
Embraced in a hug. 
Arms here to hold,
Release and unfold. 

LONG PAUSE

I know that perhaps,
You’ve been let down,
You’ve felt like you’re here all alone. 
These arms remind you,
That you are so loved,
Cradled from baby to grown. 

PAUSE

So rest now, sweet one,
And ease into sleep,
Melt in the softness of your sheets.
Relax now, dear one,


NAMASTE, BEAUTIFUL

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Slow yourself down, 

And bring yourself deep inside. 

Breathe…

In,

And out.

Collecting, 

And releasing the day. 

Breathe in and gather the thoughts, 

Tasks,

And worries. 

Breathe out and release the tension, 

The stress, 

The pain. 

PAUSE…

Everytime you breathe out, 

Feel yourself melting deeper, 

And relaxing further. 

LONG PAUSE…

See if you can imagine, 

A floating golden light in the distance. 

PAUSE…

It buzzes, 

And hovers, 

And calls you to come. 

PAUSE…

Each step you take, 

The light glows so warm.

Each breath you take, 

Feel the night transform. 

PAUSE…

Slowly you walk, 

Towards the golden light.

Each step is slow, 

Deliberate,

And relaxes you further. 

Breathe…

PAUSE…

You begin to feel its warmth. 

It surrounds you now, 

And seeps into your skin,

Comforting you, 

And drawing you in. 

LONG PAUSE…

Each step you take, 

The light glows so warm.

Each breath you take, 

Feel the night transform. 

LONG PAUSE…

The golden light grows bigger, 

As you slowly approach it now. 

Each step brings you closer, 

To the calming, peaceful glow. 

PAUSE…

Feel it radiate through you, 

The calm of the golden light. 

It softens you, 

And frees you of your thoughts, 

Your worries, 

And emotions.

And just lets you be.

LONG PAUSE…

Finally you arrive, 

Already draped in warmth and light. 

You reach out to grab the golden light, 

And feel the warm energy in your hands.  

PAUSE…

You gently bring it to your head, 

As you feel your mind clear. 

PAUSE…

You bring it to your heart, 

And feel it illuminate you from within, 

Relaxing you deeply,

And softening you to your core. 

PAUSE…

Let the light cover you, 

Like a blanket upon your skin. 

Let the warmth soften you, 

As you sink deeper into the night. 

Namaste, Beautiful



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Let it all go, 

And settle in deep. 

Rest your head upon your pillow, 

And sink into your bed. 

PAUSE…

Find your breath, 

And ease into its gentle rhythms, 

As if you were floating on the currents of a river. 

Feel the air cycle in,

And out of your body. 

Over and over again, 

Slower,

And slower.

Deeper,

And deeper. 

LONG PAUSE…

Now, bring your attention to your feet.

Feel them soften as you focus on them lying on your bed. 

Imagine warm, soothing energy flowing into your feet, 

Relaxing every muscle and calming every nerve.

PAUSE…

Feel the tension melting away, 

As your feet part with ease, 

And soften with relaxation. 

LONG PAUSE…

Now bring your attention to your calves and legs.

Feel the muscles here relaxing, loosening, and releasing tension.

Allow the soothing energy to flow through your legs, calming and softening every muscle.

PAUSE…

Feel your legs become heavy as they sink deeper into your bed,

And you settle further into relaxation. 

LONG PAUSE…

Now, bring your attention onto your hips and lower back.

Feel the muscles in your hips and lower back softening and releasing tension.

Allow the warm, soothing energy to flow through your hips and lower back, 

Calming and relaxing every muscle.

PAUSE…

Feel your lower back and hips soften, and sink deeper into relaxation. 

LONG PAUSE…

Now bring your attention to your belly and chest.

Feel all those muscles in your belly and chest relaxing, 

Loosening, and releasing tension.

Allow the warm, soothing energy to flow through you here, 

Calming and relaxing every muscle.

PAUSE…

You can feel your belly and chest become soft and quiet, 

As you sink deeper into relaxation. 

LONG PAUSE…

Now, bring your attention to your arms and hands.

Feel the muscles here softening, loosening, and releasing tension.

Allow the warm, soothing energy to flow through your arms and hands, 

Calming and relaxing every muscle.

PAUSE…

Your arms and hands are now heavy and quiet, as you sink deeper into relaxation. 

LONG PAUSE…

Now bring your attention up onto your face, neck, and head.

Feel the muscles up here relaxing, loosening, and releasing tension.

Allow the warm, soothing energy to flow through your face, neck, and head, 

Calming and relaxing every muscle.

PAUSE…

Feel your face, neck and head soften and open,

As you sink deeper into relaxation. 

LONG PAUSE…

From head to toe, 

You can feel your body deeply one with the rhythm of relaxation. 

PAUSE…

Everything is quiet, 

Everything is clear,

As you sink deeper into the night. 

Namaste, Beautiful



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Settle yourself into comfort, 

And let your mind go. 

Feel it slowly unravel,

As you let the thoughts escape. 

PAUSE…

Open,

Open, 

Open…

Your mind is loose and soft. 

Lighter, 

Lighter, 

Lighter,

As you unwind your mind and sleep.

Close your eyes, 

And breathe in fully,

Turning your attention away from the hurried motion of all those thoughts,

And onto the slow, deliberate movement of your body as you breathe. 

PAUSE…

In and out of your nose,

Slowing down bit by bit. 

Releasing your shoulders, 

Softening your face,

Relaxing your entire body,

As you follow your breath.

In and out,

Receiving and giving,

Expanding and contracting. 

Follow this slow dance of air,

In its circular, calming rhythm. 

LONG PAUSE…

See if you can notice the thoughts popping up,

Dancing and swirling and bright with promises,

Begging for your attention. 

PAUSE...

Just notice them,

And imagine yourself slowly bowing your head,

Breathing deeply, 

And instead come inside to your breath.

PAUSE…

Over and over again,

Choose your breath,

And feel it anchor you.

Root yourself deeply in the truth of your soul,

The knowing that you are whole,

You are magic,

And you are infinite rays of love.

PAUSE…

Let those thoughts dissolve,

Let their hold on you release.

As you come here,

Deep into YOU.

Your mind open,

And clear.


Sweet Dreams, Beautiful.



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