SLEEP Womens Meditation Network

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Breathe in deeply,
a breath so long and relaxing
that stretches from one end to another,
filling you up,
And easing you into this moment. 
LONG PAUSE
Inhale another long, refreshing breath of air,
a breath that flows gratitude
all through your body,
filling every cell with thankfulness.
LONG PAUSE
Now, see if you can become aware
of the whole room around you.
All the room’s sights, sounds, and smells.
and invite in happiness naturally fill you, 
As a smile spreads across your face.
PAUSE
Breathe in and deepen the awareness of your room.
Look and listen for its rhythms, 
it’s life beyond the obvious,
and the senses it touches within you.
PAUSE
Maybe a fan tickles your face with air,
or the blinds rattle from a gentle breeze.
Take a moment to connect with these rhythms,
and let the joy they bring flow through you.
PAUSE
Now, calmly shift your awareness 
to a piece of furniture in the room,
like a rocking chair that soothed you in the past, 
Or even your bed that has held you in its arms each night.
PAUSE
And as you gaze at the furniture,
acknowledge your appreciation for it,
how it’s supported you over time,
Then, silently say, “Good night, furniture,”  
and let happiness flow through you.  
PAUSE
Now, inhale a breath and become aware 
of the sounds of the room.
Sounds that you hold close and that uplift your soul,
like the cicadas buzzing outside the window
or the tumble of the dryer beyond the wall.
PAUSE
And, as you listen to these sounds,
remember how they’ve soothed you, 
even comforted you.
And when you’re ready,
silently say, “Good night, sounds,”
and allow happiness to flow through you.
PAUSE
Now, fill your lungs again with a purifying breath
and gently move your attention
 to the scent of your room.
Tinges of powder or perfume 
lingering in the air
or the fragrance of night rain 
through an open window.
PAUSE
Inhale these scents deeply and richly, 
deep into you,
and graciously accept how they’ve
lightened your soul and 
heightened your awareness.
And when you’re ready, 
silently say, “Good night, scents,”
and open to happiness flowing through you.
PAUSE
Gently shift your focus and become aware 
of the sensations in the room.
The warmth of your bed; 
the coolness of the air
a cushy pillow 
that eases and supports your head,
maybe a worn blanket 
that you’ve snuggled forever.
PAUSE
Let these sensations 
wrap around you, enfold you.
Remember how they’ve comforted you,
made you feel safe.
And when you’re ready, 
silently say, “Good night, sensations,”
and feel warm fuzzies flow through you.
PAUSE
Now, gently notice the moonbeams 
glowing on the floors and walls,
as you take another breath
and cast your eyes above,
you see la Luna,
the heavenly goddess of the night.
PAUSE
You know the blessings of the moon
and appreciate all her gifts,
Night walks in the sand and 
shimmering waves at sea.
So, when you’re ready,
you say, “Good night, Luna,”
and “thank you.” 
PAUSE
The night is here upon you, 
Ready to guide you through dreamland,
As you float down a river of happiness.
PAUSE…
Happy sleep,
Gentle heart,
Way down deep,
You’ll restart. 


Namaste, Beautiful



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How do you feel when you wake up in the morning lately? 
I’ve noticed that I wake up under the weight of a never-ending task list. I spend my mornings in my head, organizing, prioritizing and putting life’s puzzle pieces together. 
I get a lot of satisfaction out of this. (Anyone else’s brain work like tetris?)
But, I’ve noticed that there’s an undercurrent of anxiety here. Kinda like, if I keep checking things off this task list, “it” won’t get me. I can keep “it” at bay. 
What is “it?”
I’m not too sure yet.  
But what I do know is that there are a lot of moving parts in my life right now. (You too?). Many big things in transition. So, perhaps my tetris brain feels some sense of control as all these things are on the move.  
Perhaps this in and of itself is fine, but what about the underlying worry? 
It’s like I’m watching an artist painting a mural and I’m unsure of how the big, red stroke of color she just made fits in. I can’t see the larger picture.  
So I worry.  
I let anxiety pool up inside my mind and body and fret about each brushstroke. I seem to forget that I can just sit back and trust that the artist will create the most magical masterpiece.
That I can surrender to the flow of the process. 
And I forget that I am the artist.  
And that I am creating this vision with the Universe.
Can you think of an area of your life where you are in the energy of worry lately?
What are you always trying to control? What are you always trying to organize? 
Now breathe…
How can you invite in more trust? 
How can you loosen your grip on all the details? 
Trust the process.
Trust yourself. 
Trust the flow. 
Trust in the divine purpose of it all. 
And how does that make you feel?
Today I’m making a few declarations, commitments to myself, and you’re welcome to join in with me if it feels right for you.
I choose to pause each morning and become aware of my energy. 
I choose to remember who I am, so that I may move through my day aligned. 
I choose to follow what feels good, and trust my intuition. 
I choose to remember that I am the painter…the creator of my life. Each color, each brushstroke is up to me. 
I choose to let go of the energy of worry and surrender to the energy of trust. 
I would love to know what this brings up for you and how it applies to your life right now.  
And, I would really appreciate you sharing your reviews on Apple Podcasts…let me know what meditations you loved, and perhaps some meditations you’d like more of.  
I love you. 



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Close your eyes gently,

And invite your body to melt. 

Breathe in real deep,

And gather all you’ve felt. 

PAUSE…

I’m sure there are things,

That feel big and dark.

I’m sure stuff happened,

That left an ugly mark. 

PAUSE…

Perhaps you’ve found your mind,

Spinning with so much force.

All the emotions and thoughts,

Can take you way off course. 

PAUSE…

Maybe you feel quite stressed,

Trying to hold everything. 

You think life will collapse,

If you don’t tightly cling. 

PAUSE…

But just breathe…

And let it all dissolve.

What really matters is…

You’re here to evolve. 

The moments of presence,

The laughter in the air.

The real food that feeds you,

The memories that we share.

PAUSE…

This is what really matters,

This is what means so much.

The love that’s within you,

The hearts you deeply touch.

LONG PAUSE…

Remember that this life,

That you’re creating each day.

Does’t have a destination,

So find the wonder and play. 

PAUSE…

The money and the things,

That you are told to amass,

Aren’t bad or good, but they won’t,

Fill your soul to last. 

PAUSE…

The work you do to discover,

Who you really are,

Will guide you how to best,

Glow just like a star. 

PAUSE…

The juice of life lives deep in,

The you you uncover here.

Let yourself live loudly,

And let go of any fear. 

PAUSE…

What really matters is that you,

Live your life your way.

And spread loving kindness,

Each and every day. 

LONG PAUSE…

So gather them up and let go,

Of all the meaningless things. 

And focus on what matters,

And all the love it brings. 

PAUSE…

This is what really matters,

This is what means so much.

The love that’s within you,

The hearts you deeply touch.


Namaste, Beautiful



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As I lay me down to sleep,

A gentle touch pulls me deep. 

The night has promised I’ll be safe,

So I close my eyes and relax with faith. 

PAUSE…

Breathe in deep,

Breathe out long,

In peaceful sleep,

Is where you belong.

LONG PAUSE…

The howling of my mind can be,

So distracting and unsettling. 

So I come inside and remember to,

Be here now, in this moment true. 

PAUSE…

I let go of worries, one by one,

Like leaves gently falling in the sun.

I release the tension, the stress, the fear,

And invite in peace, so pure and clear.

PAUSE...

In this stillness, I find my core,

A place of calm, forevermore.

A sanctuary within my soul,

I am serene. I am whole. 

PAUSE…

I feel my breath, a steady flow,

In and out, it comes and goes.

Each inhale fills me with grace,

Each exhale, I release and embrace.

LONG PAUSE...

I am present in this space,

No past regrets, no future chase.

Just the sweetness of the now,

I open myself and allow. 

PAUSE…

As I lay me down to sleep,

In this quiet moment, I shall keep.

A heart full of gratitude and peace,

May this tranquility never cease.

PAUSE...

Breathe in deep,

Breathe out long,

In peaceful sleep,
Is where you belong.

LONG PAUSE...

I am ready now to rest my head,

In the loving embrace of my bed.

With a heart full of calm and ease,

I surrender to slumber's gentle breeze.

PAUSE…

As I drift off into the night,

Wrapped in serenity's soft light,

I know that I am safe and sound,

The peace of nighttime all around.

PAUSE...

Breathe in deep,

Breathe out long,

In peaceful sleep,

Is where you belong.

LONG PAUSE...

As I lay me down to sleep,

With faith and trust so deeply steeped,

I surrender to the stillness deep,

In this moment, my soul shall keep.

PAUSE...

Breathe in deep,

Breathe out long,

In peaceful sleep,

Is where you belong.

LONG PAUSE...

And as I drift off into the night,

Guided by the stars' pure light,

I am cradled in sweet serenity,

At last, I can finally just be. 

Namaste, Beautiful



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