Sleep Meditation for Women Womens Meditation Network
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- Health & Fitness
Sleep meditations created for women or anyone who feels called to listen 💗. Can’t sleep? Insomnia? Mind racing with worries and a never-ending to-do list? Tune in to the Sleep Meditation for Women podcast and let these guided meditations help you ease into sleep peacefully. Brought to you by the Women’s Meditation Network and hosted by Katie Krimitsos. Get comfy, press play and let yourself be guided into dreamland. Get more meditation resources at https://WomensMeditationNetwork.com
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Meditation: Let Go of Disappointment
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Breathe now,
And ease into your most favorite sleeping position.
PAUSE…
Take a deep breath in, and as you exhale, let go of any tension or worries from the day.
Allow your body and mind to gently release any tension,
and bring your awareness to the present moment.
PAUSE…
Now, see if you can recall a recent experience where you felt disappointed.
It could be a disappointment in yourself, others, or a situation.
Allow yourself to fully acknowledge and feel the disappointment,
without judgment or resistance.
Notice where you feel it in your body, and gently breathe into that area, allowing it to soften.
LONG PAUSE…
As you breathe, imagine that with each inhale,
you are inhaling soothing and healing energy,
and with each exhale,
you are releasing disappointment and any related emotions.
Breathe in peace, and breathe out disappointment.
PAUSE…
Now, bring to mind any expectations or attachments that you had in relation to the situation that led to disappointment.
Notice if there were any rigid expectations, unrealistic demands, or attachments to outcomes.
Without judgment, simply observe them as they arise,
and offer yourself compassion for holding onto these expectations.
LONG PAUSE…
Visualize yourself holding these expectations in your hands,
and then gently release them, letting them float away like clouds in the sky.
Allow yourself to let go of any need for things to be different,
and simply be present with what is, without resistance or grasping.
PAUSE…
As you continue to breathe, imagine a warm,
healing light enveloping you, comforting and nurturing you.
Allow this healing light to fill any spaces within you that were occupied by disappointment,
soothing and calming those areas with love and acceptance.
PAUSE…
Now, bring to mind any forgiveness that may be needed.
Forgiveness towards yourself or others involved in the situation that led to disappointment.
Offer yourself and others forgiveness,
knowing that everyone makes mistakes and has their own challenges.
Allow forgiveness to flow freely, releasing any lingering resentment or bitterness.
LONG PAUSE…
Take a few moments to simply rest in this space of letting go,
Of surrendering to the present moment, and of cultivating self-compassion and forgiveness.
Let go of the past, and be fully present in this moment,
knowing that you have the power to release disappointment and create a fresh start.
LONG PAUSE…
As you prepare to drift off to sleep, allow these words to embrace your heart.
I release disappointment and embrace the present moment with love and acceptance.
I am worthy of forgiveness and compassion.
You are deserving of peace and healing.
PAUSE…
Now, as you slowly begin to drift into sleep, carry with you a sense of lightness and freedom from disappointment.
Release any remaining tension in your body,
and surrender to the gentle rhythm of your breath,
The gentle rhythm of the night.
Full of peace,
And love.
Namaste, Beautiful
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Meditation: The Arms of a Tree
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Breathe deeply and gently
through your body and
into the innermost parts
of yourself.
PAUSE
As as you breathe,
let the breath you bring in
carry peace and relaxation.
And let the breath you exhale
release tension, stress, and pain.
PAUSE
Keep letting yourself relax.
And as you do,
watch as all your distracting thoughts
are gathered up
and floated away.
PAUSE
Now, imagine if you can,
standing before a giant tree,
an ancient tree,
with boughs round and wide
like bass drums,
and limbs blossoming
with flowers and leaves
PAUSE
As you stand before the tree,
a reverence washes over you,
a reverence for all the history
that the tree has seen.
You want to climb into the tree
and learn its secrets.
PAUSE
Now, visualize if you can,
being magically lifted into the tree,
and gently placed on a large bough.
PAUSE
As you take a deep breath,
you settle in and relax in the tree.
Moments later,
the tree’s flowery limbs
surround you with peace
and a sweet fragrance.
PAUSE
As you listen for the stories of the tree,
a dream-like whisper floats by your ear,
and you hear:
“I’ve seen you fight.
You are strong.”
The flowery limbs cradle you lovingly.
PAUSE
And then a few minutes later,
the tree whispers:
“I’ve seen you hold for those you love.
You are strong.”
And again,
the flowery leaves cradle you lovingly.
PAUSE
Now, allow yourself to pause for a moment,
and feel yourself floating,
Relaxed and calm–
floating through a
journey through time–
Your journey through time.
PAUSE
After resting,
you prepare to climb down,
Taking the secrets of the tree
with you.
But as you do,
the tree whispers again:
“You fight hard and true.
You love hard and whole.”
PAUSE
As you are gently cascaded
to the ground,
you turn toward the tree,
and uplift your arms,
wide and strong,
like the tree’s boughs.
And as you whisper
the words “Thank you,”
a gentle breeze
carries them into the
tree’s branches.
NAMASTE, BEAUTIFUL
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AD-FREE BONUS: Melt the Worries Away Sleep Meditation
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The worries are heavy tonight, my love. Racing around in your mind and pulling you away from this moment.
So lay down in your bed and let them melt away, as you anchor yourself in the present moment and allow your body to rest.
So let yourself slither around in your bed until you find the sleeping position you love the most.
Take a deep breath in when you find it,
And then exhale and settle even deeper into your bed.
Be here.
With the stillness of the night.
And allow its cool, calm silence to isolate those thoughts racing through your mind.
Those worries,
Anxieties,
Stresses,
Fears.
They are the ones in rigorous motion against the backdrop of the stillness.
PAUSE…
Thoughts.
Stories.
Emotions.
That’s all they are.
They are not you.
What’s true is this moment.
This breath.
You. Here on your bed.
Alive. Breathing.
So allow yourself to separate them from you,
All these worries.
Inviting them to exit the rapid movement inside your head,
And enter the stillness of the night.
This moment of presence,
Where the worries cannot exist.
Watch them dissolve in the space around you,
The tiny grains of sand spilling from them until nothing is left.
Release the worries into the peaceful presence of the night.
LONG PAUSE...
Feel the deep relaxation of your body as the worries dissolve.
It melts into the arms of the night,
Releasing its need to control,
Or be ready,
Or fight.
And instead softens,
Trusts,
And surrenders.
Relax and release.
PAUSE…
It’s time to sleep.
So breathe…
In and out,
And fall into the depths of the night.
Sweet Dreams, Beautiful
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Meditation: Dark Night of the Soul
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I see you writhing,
I watch as you shake,
The pain inside of you grows.
You try to hide it,
With busyness and smiles,
You think that none of it shows.
PAUSE
I remember that black spiral,
The suffering inside,
The painful dark night of the soul.
I reach out to hug you,
Knowing I can’t save you,
I see everything you hold.
PAUSE
I have to let you fall,
Down, down, down.
I have to let you break,
And pick yourself up from the ground.
LONG PAUSE
Your demons are roaming,
Black grains of sand,
Wanting to take over your heart.
Don’t let them consume you,
Just come back inside,
Breathe…and remember who you are.
PAUSE
I know it feels heavy,
You’re dizzy and scared,
But there is purpose in the pain.
You’ll have to get honest,
And feel everything,
Unravel the blame and the shame.
PAUSE
So let yourself fall,
Down, down, down.
Let yourself break,
Pick yourself up from the ground.
LONG PAUSE
In between your breathes,
In the spaces between thoughts,
Pools of peace await.
You have to slow down,
To come deep inside,
Surrender to the water’s weight.
PAUSE
You’ll question, you’ll cry,
You’ll grieve and you’ll wish,
This space is safe for it all.
Let it all burn,
Then rise from the ashes,
A new you will emerge from it all.
PAUSE
You know you can fall,
Down, down, down.
You know you can break,
And fly far from the ground.
Namaste, Beautiful
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Meditation: Be Kind to Your Mind
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At times if feels as if,
Mountains of thoughts exist.
You’re stuck inside their walls,
Their energy slowly sprawls.
PAUSE
Perhaps there are some times,
When fear enters your mind.
Anxiety starts to spread,
Worry takes over your head.
PAUSE
Or maybe you feel some doubt,
Questioning what life’s about.
Your sense of self feels weak,
Can’t find the peace you seek.
PAUSE
Now pause, and breathe in,
And be kind to your mind.
Pause, and begin,
To let it all unwind.
LONG PAUSE
Feel your arms embrace,
Your entire self with grace.
Feel the thoughts release,
Open more space for peace.
PAUSE
The swirl of thoughts inside,
Will no longer collide.
Your rhythmic breath gives calm,
To the raging mental storm.
PAUSE
Every inhale clears,
The heaviness disappears.
Every exhale calms,
Surrender to loving arms.
PAUSE
Be kind to your mind,
Let yourself unwind.
Feel the thoughts clear,
Love surrounds you, my dear.
LONG PAUSE
The judgements, the noise,
Unkind thoughts that annoy,
They don’t have to stay,
Let them all fade away.
PAUSE
Now feel the kindness spread,
All throughout your head.
You feel clear and light,
Grounded, calm and bright.
PAUSE
The deeper your breath goes,
More peace spreads and grows.
You are whole and aligned,
‘Cause are kind to your mind.
NAMASTE, BEAUTIFUL
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Meditation: Orchestral Odyssey
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Bring your awareness inside,
going deep into yourself,
and becoming aware
of the present moment.
LONG PAUSE
Now, allow yourself to notice
any stress in your body,
any area in need of relaxation.
Take a moment,
and gently breathe
into those areas.
LONG PAUSE
Take another deep breath,
and feel the lightness
of your body,
and the cushiness
of your body in your bed.
Keep breathing in
deep relaxation.
LONG PAUSE
Now, imagine if you can,
faintly hearing the first few notes
of a symphony.
Two gentle violins
serenading you
like lilting nightingales.
PAUSE
The violins play dreamily,
their music
quietly floating
through your room.
PAUSE
Now, imagine if you can,
feeling lifted by the music,
as if it gently floated under you,
and raised you into the air.
PAUSE
As the violins play,
feel your body drifting
with their sounds,
in, out, and around
your room.
PAUSE
So, imagine now,
a flute joins the violins.
and the flute is bright
and airy in its sound,
and brings joy
to your soul.
PAUSE
The flute gently trills,
and blending with the violins,
pure poetry evolves,
as the violins call out,
and the flute answers.
PAUSE
After a few moments,
you feel the flute all around you,
Sailing in and out through your being,
The joy of the flute
synchs in you.
PAUSE
While floating in the air
with these beautiful sounds,
a new sound calls to you,
one with a rich, soft timbre:
The French horn.
PAUSE
The horn adds a buoyancy
to your floating–
a gentle drifting back and forth,
and up and down.
Allow its richness to
help you feel secure,
and balanced,
as it effortlessly
blends with the flute and violins.
PAUSE
As you delicately waft through the air,
the orchestral sounds envelope you,
Filling your soul with joy and wonder.
PAUSE
Now, imagine if you can,
that a piano joins the orchestra.
The piano flavors the
already-beautiful sounds
by adding layers of
sweet harmonics,
PAUSE
The notes of the piano,
play inside and around you,
filling you with self-confidence
and positivity.
PAUSE
Take a deep breath,
and let yourself synergize
with the orchestra.
Allow it to become you,
and you it.
PAUSE
And, as you feel that fluid music
all through you,
a sense of gratitude for this
orchestral odyssey,
comes over you.
For each instrument brings a gift.
PAUSE
Breathe in the violin.
Its magic gift to you
is its dreaminess.
Breathe in the flute.
Its magic gift to you
is its joyfulness.
Breathe in the French horn.
Its magic gift to you
is its balance.
Breathe in the piano.
Its magic gift to you
is its positivity.
PAUSE
After a few moments,
the instruments softly fade into the background,
and you are placed gently
back in your bed.
As you lie there,
drifting peacefully to sleep,
you know you are an orchestra
of life.
An orchestra that plays beautifully,
every day and night.
NAMASTE, BEAUTIFUL
💗💗💗
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