Mindful Meditation for Women Womens Meditation Network

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As you lay your head to sleep, 

I pray your soul will gently keep,

The wisdom that you’ve learned thus far,

That you are everything, yes you are. 

LONG PAUSE…

There may be thoughts inside your head,

Oh, the hurtful things that they’ve said.

Telling you you’re not enough, 

That your whole life must be tough. 

PAUSE…

But if you slowly take a pause,

And learn to listen to the cause,

You’re sure to hear your voice that’s true, 

The one that’s always guiding you. 

PAUSE…

Everything you want to be,

Everything that sets you free.

Everything that makes you you,

Everything you know is true. 

PAUSE…

Breathe deeply…

And remember who you are. 

Breathe fully…

You’re everything, you are.

LONG PAUSE…

Now your body is off to rest,

Tomorrow you’ll show up your best.

Knowing that whatever comes,

Your sweet vibration always hums. 

PAUSE…

Oh my dear one, don’t you fear, 

Those worries always disappear, 

When you come deep inside, 

Remember who you are with pride. 

PAUSE…

Kind, loving, wise and strong,

You know there is nothing wrong, 

With any part of who you are, 

You are perfect just as you are. 

PAUSE…

There are moments when you’ll doubt, 

You’ll second guess and even shout. 

Don’t let those doubts lead you far, 

Trust in everything that you are. 

LONG PAUSE…

When you get that you are in, 

That all the answers lie within,

You’ll walk through life with a glow, 

You will find a magical flow. 

PAUSE…

The universe has called you forth, 

To connect with her loving force.

So shed that darkness with all your might, 

And know you are the loving light. 

PAUSE…

Everything you want to be,

Everything that sets you free.

Everything that makes you you,

Everything you know is true. 

PAUSE…

Breathe deeply…

And remember who you are. 

Breathe fully…

You’re everything, you are.

LONG PAUSE…


Namaste, Beautiful



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Robin Sharma said, “Words can inspire. And words can destroy. Choose yours well.” 

Aligning our words means we are saying things that are in agreement with our true selves. It means we are choosing our words carefully, those we say to others, and those we say to ourselves. 

It’s why so many of us love affirmations, because we can feel the power in uplifting, abundant words that we want to live into. 

Aligning our words begins with recognizing the words we use. And then, simply choosing more good ones, and less negative ones. 

So let today be a gentle practice.

Of observation,

Of choosing.

Of intention.

Let’s begin by taking a deep breath in,

Letting the air come all the way to the top of your head.

And then exhale,

Releasing out any heaviness inside of you.

Another deep breath in,

Expanding your chest and belly as far as you can,

And then breathe out,

Letting it all go,

And relaxing deeper into your position. 

PAUSE…

Now for the next little bit, 

Just be here,

And allow yourself to take a loving inventory of your words.

Observing what words you use to speak to yourself,

Your loved ones,

The world. 

PAUSE…

And as you sit with it,

Ask yourself if there are words you can replace,

Delete,

Or add.

LONG PAUSE…

Today is a new day to practice using the power of your words.

Namaste, Beautiful



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When the tears are about to come, 

And you’re not sure quite why,

Give yourself permission,

To have a little cry.

PAUSE…

Take a big deep breath,

And ask your mind to clear,

Come into your center,

The emotions vibrate here. 

PAUSE…

Tell that little voice, 

That screams that all’s okay.

That you’re not doing well,

And that’s okay today.

PAUSE…

Feel yourself unravel, 

Let yourself break down.

The tears are here to help you,

Don’t worry, you won’t drown. 

Emotions have been bubbling, 

Just underneath your skin.

You’ve held them close and now you,

Can’t keep them held within. 

PAUSE…

Sadness, grief, hurt or pain,

Some mixture of all those.

Disappointment and frustration too, 

Oh, that’s how it goes. 

PAUSE…

So let yourself breathe…

And pause for just a bit.

Let the tears come on out,

You’re ready to submit. 

LONG PAUSE…

So often after crying, 

We feel so clear and calm. 

That’s because catharsis,

Is what we needed all along. 

PAUSE…

Just know that you are loved,

And you’re a perfect you.

No matter why those tears are here,

Your light shines through and through. 

PAUSE…

So as you gently wipe your eyes, 

The wetness on your face.

Be proud of those tears that came,

They opened a sacred space. 

PAUSE…

Take a big deep breath,

And ask your mind to clear,

Come into your center,

The emotions vibrate here. 

PAUSE…

So let yourself breathe…

And pause for just a bit.

Let the tears come on out,

You’re ready to submit. 


Namaste, Beautiful



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Come inside, 

And allow yourself to rest. 

PAUSE…

Breathe…

And slow yourself down with every inhale, 

And exhale. 

Your attention on the gentle rhythm of breathing, 

And the movement of your body as it expands,

And contracts. 

PAUSE…

In, 

And out.

Expanding, 

And contracting. 

LONG PAUSE…

Now, see if you can imagine yourself, 

Standing on the edge of a small creek. 

The water is flowing slowly and smoothly. 

PAUSE…

You hear the water’s musical trickle,

And feel the cool mist on your skin,

As your feet slowly ease in. 

PAUSE…

Feel the gentle flow of water as it kisses your skin. 

Acknowledging your presence,

And then drifting on by in the current. 

PAUSE…

This ease,

This flow,

Calms you,

And brings you peace. 

PAUSE…

You can feel your thoughts dissolving,

And your body softening,

As you slowly become one with the welcoming waters.

LONG PAUSE…

All that is heavy,

Releases. 

All that is dark,

Lightens. 

All that is unclear, 

Focuses. 

Feel the flow. 

LONG PAUSE…

Like the leaves that are carried downstream, 

All these heavy pieces of you flow into the water, 

And float downstream.

Releasing their hold on you,

And leaving you free. 

PAUSE…

Be here with the water, 

One with its rhythms and coolness, 

One with the gentle flow. 

LONG PAUSE…

Your body is heavy and calm, 

And your mind is clear.

The sounds of the creek soothe you,

The flow of the waters calms you. 

PAUSE…

All that is heavy,

Releases. 

All that is dark,

Lightens. 

All that is unclear, 

Focuses. 

Feel the flow. 


Namaste, Beautiful



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The thin smile of the new moon,

Has taken its place up high. 

She’s dark and barely visible, 

But refuses to leave the sky. 

PAUSE…

She invites us to let go, 

Of the past and all that’s old. 

It’s time to transcend, 

To refresh and unfold. 

PAUSE…

So let yourself relax, 

And soften all that’s stiff. 

It’s time for new beginnings, 

To renew and to shift. 

LONG PAUSE…

Let your face grow soft, 

Relax around your heart.

The energy from the moon, 

Soothes every part. 

PAUSE…

Breathe and open up,

To what can lie ahead. 

Breathe to fill your cup,

Let all the hope spread. 

LONG PAUSE…

You are not held down, 

By who you were before. 

You can choose anew,

And open yourself to more. 

PAUSE…

The new moon is here to walk, 

Hand in hand with you. 

As you decide what you want, 

And welcome in the new. 

PAUSE…

So feel the space expand, 

Deep inside your soul.

Be here with the stillness, 

And align with all your goals.

LONG PAUSE…

What might you choose if you knew, 

That you could have it all? 

What might you do if you knew,

There’s no need to play small? 

PAUSE…

So breathe in deep and invite in,

The courage and the will,

To act upon the dreams you have,

So you can feel fulfilled. 

PAUSE…

Slow down and soften, 

Slow down and clear. 

The energy surrounds you,

The new moon is here. 

LONG PAUSE…

The walls that were erected,

The stories that limited you,

Are crumbling in this moment,

Leaving space to build anew. 

PAUSE…

What will you call in?

What will you allow? 

The new moon is listening, 

Don’t worry about the how. 

PAUSE…

So let the dreams pour in, 

And dance and twirl and play.

What your life becomes,

Is yours to decide today. 

PAUSE…

Slow down and soften, 

Slow down and clear. 

The energy surrounds you,

The new moon is here. 


Namaste, Beautiful



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So settle into a comfortable position,

Taking a deep breath in, feeling your belly fill with fresh air,

And then exhaling, feeling the release relax you even further,

Melting your body,

Easing your mind,

And letting the nice, easy rhythm of your breathing bring you to the space of stillness inside. 

Breathe…

PAUSE…

Feel your mind and body relax their hold on what’s blocking you.

The stresses,

Worries, 

Sadness,

Desires to organize and perfect,

The fears and negative thoughts.

With every breath out, 

Feel them release from you,

Taking their heaviness away.

Breathe in,

Breathe out.

Seeing the grey clouds leaving your mind, body and soul with every breath out.

LONG PAUSE…

Now come back to your breath,

And take a deep breath in,

Feeling the oxygen cleanse you,

And exhale the last bits of heaviness out.

PAUSE…

Feel the lightness.

The spaciousness.  

The simplicity of the present moment.

And allow yourself to silently say thank you from this place.

Perhaps with clarity on what you’re thankful for,

Or perhaps with a simple awareness that thankfulness exists within you.

And feel the light of gratitude illuminate you.

Namaste, Beautiful.



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