Sleep Meditation for Women 3 HOURS Womens Meditation Network

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Take a deep breath,
And still your mind.
Let yourself melt into the sheets,
So your mind and body align.

LONG PAUSE

As you breathe in deep,
See the stress letting go.
Feel yourself just
Drifting with the flow.

LONG PAUSE

Let the relaxation take over you;
And welcome the solace.
Sail into sleep with no cares,
Just like a beautiful goddess.
  
LONG PAUSE

Now, imagine if you can,
Standing at the foot of a rainbow,
Gazing into the clouds,
Where all the beautiful colors go.

PAUSE

There’s a soft red arch,
Like the petal of a rose,
Another in aquamarine
And a third in pale yellow.

PAUSE

If you shift your gaze,
A violet arch appears,
And a hint of green and orange show up,
When you draw near.


PAUSE

And as you continue
to observe,
You notice the color indigo
emerge.

PAUSE

After a moment, you raise your arms,
And are lifted to the sky,
Connecting with the rainbow colors,
Body, soul and mind.

PAUSE
 
Now, imagine if you can,
Those rainbow colors in you,
As you slide up the arches,
To explore something new. 

PAUSE

Imagine scaling the colors,
As your rise into the sky,
Seeing shimmering sunlight,
And misty clouds go by.

PAUSE

And the rainbow works like a conveyor belt,
Moving you to the top.
The higher you go; the more connected you feel.
You don’t want this feeling to stop.

PAUSE

And finally, the rainbow conveyor slows,
As you reach the highest peak,
With rays of sunlight all around,
Shining through in streaks.

PAUSE

And, from your place atop the clouds,
Sitting on the rainbow’s arch,
You feel the rainbow inside of you;
It’s no longer separate and apart.

PAUSE

You feel your chakras vibrate,
Each energy center alive,
You feel it in your abdomen,
And at the base of your spine.

PAUSE
       
You feel the colors in your core
And in your throat above,
And through your chest, near your heart,
You’re filled with compassion and love.

PAUSE

And a gentle energy hums
On your head and between your eyes.
You see the colors indigo and purple,
Blending with you and rising to the sky.

PAUSE

Breathe in deep the colors,
That light you from inside.
Feel your energy balancing,
As joy and peace coincide.

PAUSE

And, after a moment you’re ready,
To bid the rainbow goodbye.
You turn and position yourself,
For your downward ride.

PAUSE
 
And, as you cruise down through the clouds,
You relish the balance within.
The rainbow has shown you magic,
And that you both are truly kin.

PAUSE

So, when your feet touch the ground,
And the rainbow fades away,
You thank the rainbow for its magic,
And head out on your way.

PAUSE

Yet, as you leave, you know the truth,
Of the rainbow in the sky,
It’s part of you and will always be,
Lighting you from inside.

NAMASTE, BEAUTIFUL



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Embrace the sweet, calming breath.
As you draw it in,
let tension and pain out.
Keep breathing in the calm.
Keep breathing out the tension and pain.

LONG PAUSE

And, as you breathe,
let your body melt
into the sheets of your bed.
Let the sheets wrap around you,
enfold you,
in warmth and love.

LONG PAUSE

Keep breathing.
Keep relaxing.
Until you feel your body
is so comfortable
it could float.
  
LONG PAUSE

Now, imagine if you can,
your body floating,
drifting upward,
slowly and gently.

PAUSE

And, as your body rises,
You hear a whisper in the air.
“The night is bathed 
in both light and dark. 
Drink in its beauty.”

PAUSE

As the whisper ends,
you feel your body
sailing out into the
heart of the night.
You feel safe and secure,
and calm and relaxed.

PAUSE
 
As you float into the night,
you gaze upon a half-moon 
glistening in the sky–
a half-moon that whispers in your ear,
“You are a light in the darkness.”

You thank the half-moon and
hold the whisper close.

PAUSE

After a few moments,
you float over a
forest of pine trees–
their needles gently 
tickle you.
Then, the pine trees
whisper to you,
“You are fresh and new
each night and day.”

You thank the pine trees and
hold the whisper close.

PAUSE

Moments later,
you drift over a lake
reflecting the moon and the stars.
The lake whispers to you,
“You have calmness in your center.”

You thank the lake and
hold the whisper close.

PAUSE

After drawing in a deep breath,
you feel a gentle breeze
guiding you as you float.
There’s a whisper in the breeze,
”You know how to flow with life.”

You thank the breeze and
hold the whisper close.

PAUSE

You drift over a park
filled with a garden of flowers.
The flowers whisper in your ear,
“You spread natural beauty
in the world each day.”

You thank the flowers and 
hold their whisper close.

PAUSE

You draw in a deep breath,
and glide over hills and rocks
until you come to a waterfall.
The mist of the waterfall
kisses your face
and begins to whisper to you,
“You are strong, yet flexible.”

You thank the waterfall
and hold the whisper close.

PAUSE

After a while,
You feel yourself 
floating back to your home.

Soon, you are gently
placed in your bed
where the sheets caress you.
Then the sheets whisper to you,
“You are always safe here.”

You thank the sheets
and hold their whisper close.

And, as you do,
you feel the sheets
wrap around you,
snuggling you,
and your mind 
gently hears the 
whispers of the night.

They play in your ear
like a lullaby,
and soon, 
you are asleep.

NAMASTE, BEAUTIFUL



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Still your mind and body,
with the quiet of the night.
Become aware of its
gentle presence.

LONG PAUSE

As you find the connection
with the night,
breathe into it,
allowing the stillness
to flow in
and all around you.

LONG PAUSE

Feel the stillness expanding,
Bringing with it
peace and tranquility.

Peace and tranquility
to rest in you and around you.
  
LONG PAUSE

Now, visualize a spark of light
above your head.
It’s golden-white,
and full of energy,
and it radiates 
just above your head.

PAUSE

Take a pause
and just watch the light,
as it twinkles and dances.

After a few moments,
you notice it’s growing:
The spark has formed a beam,
a golden-white beam
that radiates from your head.

PAUSE

Take a deep breath,
and focus on the beam.
As you do,
observe how it grows
taller and wider.

Soon, the top of your head
is aglow with this beautiful light–
a light that reaches
toward the heaven.

PAUSE
 
After a few moments,
the light begins 
changing colors.

Purple, blue, green,
orange, red and yellow.
A kaleidoscope of colors
shines from your head
to the heavens. 

PAUSE

Now, breathe in again.
until you feel that 
radiant beam of color
really become part of you.
Part of your mind.
Part of your body.
Part of your spirit.

Hold this beautiful space.

PAUSE

Now, gently shift your focus,
if you can,
to your heart chakra
where you notice 
A slender ray of light
emanating from your heart.

PAUSE

The light pulses and shimmies,
go in and out at first.
Then, it becomes steady.

PAUSE

As you imagine gazing
at the light from your chest,
a feeling of warmth 
comes over you.
Warmth and contentment.

PAUSE

Breathe into the light,
and observe how 
it shines brighter and brighter,
and you feel more contentment,
more warmth…
More Love.

PAUSE
       
As the light intensifies,
an incredible,
unconditional love
spreads through you.

It’s calming,
relaxing,
and filled with 
natural beauty.

It opens from you
to the entire world.

Allow yourself to really feel
the Peace…
and Beauty…
and Joy
that this love brings.

PAUSE

Now, breathe deeply again,
Slowly,
Deeply.
And visualize the brilliant beam of light
from your head,
and from your heart.

See them shining
with love and peace.
Feel the calm and contentment
they embody.
Breathe these into you.
Welcome these into you.

PAUSE

And, as you continue breathing in
this pure beauty and love,
know that you are a conduit
for this day and night.

So, let your body and your mind
drift off to sleep,
For while they do,
your inner light will brighten,
and shine for you and 
those around you
when you awaken. 

NAMASTE, BEAUTIFUL



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Close your eyes,

And soften your face.

Breathe…

Relax your shoulders, 

Soften your belly,

And feel your arms and legs get heavy,

And relax. 

PAUSE…

Melt into your bed,

Slowing down your breathing,

Slowing down your mind,

And bring yourself here. 

Sleep comes naturally to me.

Sleep rejuvenates me

I am ready to sleep

PAUSE…

I welcome deep rest. 

My body heals while I sleep

My dreams are happy and harmonious

PAUSE…

My mind and body are calm. 

My breath eases me into comfort. 

My sleep is peaceful

PAUSE…

I will sleep peacefully and dream beautiful, nurturing dreams tonight.

I deserve a good night’s sleep

I am ready to recharge.

PAUSE…

I am grateful for today’s lessons.

I relax and release.

I get all the sleep I need.

PAUSE…

I am happy and grateful.

My body is soft and ready for deep sleep. 

I am ready to close the day. 

PAUSE…

I feel confident and light. 

I did my best today. 

I look forward to a new day tomorrow. 

PAUSE…
I am held by the gentle arms of sleep. 

I am safe. 

I am enough. 

PAUSE…

I feel satisfied with my day. 

My brain is ready for rest. 

I let go of the day and ease into this moment. 

PAUSE…

There is nothing I need to do right now. 

There is nowhere I need to be. 

This moment is perfect just as it is. 

PAUSE…

I forgive myself.

I forgive others. 

I accept and love myself unconditionally. 

PAUSE…

My mind is quiet and calm. 

I fill myself with nurturing and loving energy. 

I let all my thoughts go. 

PAUSE…

I breathe in relaxation,

I breathe out worries. 

Sleep restores and rejuvenates me. 

Namaste, Beautiful



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Lay yourself down,

And let yourself fall into bed.

It’s time to rest now,

Time to get out of your head.

PAUSE…

Melt into the sheets,

The ocean of softness they bring.

Let their waves wash over you,

And slowly relax everything.

PAUSE…

Let your arms and legs get heavy,

Let your shoulders drop down low.

Let your chest open up,

And your breath find its flow. 

PAUSE…

Breathe in and collect,

Breathe out and release. 

Breathe in with respect,

Breathe out into peace.

LONG PAUSE…

Feel the soft sheets,

Wrap you in their peace.

They’ll take away the darkness,

Breathe it out and release.

PAUSE…

The textures that you feel,

Upon your skin so light.

Are sweet, gentle kisses,

That’ll keep you safe tonight.

LONG PAUSE…

So feel the air enter,

As you breathe in so deep.

Feel it gather up the day,

So you can ease into sleep. 

PAUSE…

Then feel your breath let go,

Of anything heavy at all,

As you exhale completely,

And surrender to the night’s call.

PAUSE…

Breathe in and collect,

Breathe out and release. 

Breathe in with respect,

Breathe out into peace.

LONG PAUSE…

The softness of your sheets,

Will guide you through the night.

You’re safe and deeply loved,

You’re such a special light. 

PAUSE…

So wrap yourself in love,

And surrender to peaceful sleep.

The softness of your sheets,

Will help you fall deep.

PAUSE…

Breathe in and collect,

Breathe out and release. 

Breathe in with respect,

Breathe out into peace.


Sweet Dreams, Beautiful.



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My heart is full, 

My smile is wide,

I feel like I’m about to burst. 

My attention is on,

All the blessings right now,

In gratitude, I am immersed. 

PAUSE…

My heart is full, 

I feel so light, 

Tears escape from my eyes. 

I’m highly aware,

Of this precious life,

Aware that everything lives and dies. 

PAUSE…

In this moment now,

I want to live big,

To suck the marrow of life. 

I know all the pain,

And still feel no fear,

I’m willing to handle the strife. 

PAUSE…

My heart is full,

I celebrate now,

This feeling of love and hope.

When I breath in,

I feel like I see,

Life in its beautiful scope. 

LONG PAUSE…

Breathe them all in,

The blessings you have,

The mountain has risen so tall. 

They keep piling up,

One rock at a time,

The large ones and the small. 

PAUSE…

They’re easier to see,

If you let go of the past,

And all the regrets that arise.

Let go of the future,

The stresses and worries,

The lightness may be a surprise. 

PAUSE…

Breathe in all the way,

And fill yourself whole.

Breathe the air away,

And lighten your soul. 

LONG PAUSE…

Let your smile stretch,

Across your face now,

This feeling is giddy and pure. 

Your gratitude deepens,

For the people you love,

And the hardships you’ve had to endure. 

PAUSE…

Breathe in all the way,

And fill yourself whole.

Breathe the air away,

And lighten your soul. 


Namaste, Beautiful



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