Sleep Meditation for Women Womens Meditation Network

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In the gentle embrace of night, 

Where shadows soften and the world quiets, 

You find yourself here, at the cusp of closing. 

This moment, this precious sliver of time, 

Is your invitation to unlock deep rest. 

To surrender into the arms of sleep, where healing and peace wait to greet you like old, tender friends.

LONG PAUSE

Gently find a comfortable position, 

A sacred space where your body can lie down, 

Heavy and unburdened. 

Let your feet fall slightly apart, 

Your hands rest by your sides, 

Palms facing upward in a gesture of receiving. 

Close your eyes. 

Feel the coolness of the air as it caresses your skin, 

The gentle weight of blankets draped over you, 

Offering warmth, 

Offering safety.

LONG PAUSE

Take a deep breath in, 

A welcoming of the night's serene energy into you.. 

Hold it for a moment, savoring the stillness it brings. 

Then, exhale slowly, 

A release of the day's stories, 

Its demands, 

Its noise. 

PAUSE

With each breath, 

Sink deeper into your bed,, 

Your body becoming one with the earth beneath you. 

Grounded. 

Centered. 

Safe.

LONG PAUSE

Now, visualize a door in your mind, 

The entrance to deep rest. 

Notice its details, its color, its texture. 

This door opens to a world of tranquility, 

A place where your thoughts become soft whispers, easy to let go. 

PAUSE

Reach out and open it, 

Stepping into a realm of infinite calm. 

Here, the night cradles you in its loving embrace, guiding you towards peace.

LONG PAUSE

As you walk through this landscape of rest, 

Notice the sky above you, 

A tapestry of indigo and black, stitched with silver stars. 

Feel the gentle breeze, 

The cool grass beneath your bare feet. 

With each step, 

Your worries dissolve, 

Your mind clears, 

And your heart opens to the night's soothing calm..

LONG PAUSE

In the distance, there's a river, its waters flowing with the rhythm of your breath. 

Slow, steady, serene. 

Approach its banks and sit for a while. 

Watch as the moon's reflection dances upon the surface, a ballet of light and shadow. 

Let the sound of the water, the rhythmic lull of its movement, wash over you, 

Carrying away any lingering restlessness.

PAUSE

Now, lying back, gaze up at the stars. 

Each one, a beacon of hope, 

A reminder of the vast, beautiful mystery that is life. 

Feel your place among them, 

Connected to the universe in a profound, unspoken way. 

Here, in this moment, 

You are held, 

You are seen, 

You are loved.

LONG PAUSE

It's time to return to the door, 

Carrying with you the calm,

The peace, 

The profound rest you've found.

PAUSE

As you reach it, 

Take one last, deep breath of the night air, 

Rich with the scent of earth and renewal.

PAUSE

Step through the door, 

Back into the room, 

Back into your body lying gently in bed. 

Feel the softness beneath you, the warmth around you. 

Notice how your breath moves like waves, slow and deep. 

Your heart, a steady drum of quiet. 

In this sacred space, you are home.

PAUSE

Let the night wrap you now, in its velvet darkness. 

Let sleep come, as natural as the turning of the earth.

Here, in the embrace of rest, you are safe, you are whole, you are loved.

LONG PAUSE

As you drift into sleep, 

Carry these words with you: 

In the heart of the night, I find peace. 

In the depths of the dark, I find light. 

In the embrace of sleep, I find healing.

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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As the day slows,
And night settles in,
The moon’s magic shine,
Kisses your skin. 

PAUSE

The chatter, the noise,
The buzzing of the day,
Slowly begins to quiet,
And gently fades away. 

LONG PAUSE

Your breath slows down,
Your whole body softens. 
Your mind releases thoughts,
It’s been thinking too often. 

PAUSE

Let your breath take you,
Into the softness of sleep. 
Feel yourself surrender,
As you slowly fall asleep. 

LONG PAUSE

You feel the moon’s love,
From deep within dreams.
You know that you are safe,
Blanketed in her beams. 

PAUSE

Long and slow, 
You let the day go. 
Open and light,
Sink into the night. 

LONG PAUSE

The glow of the moon,
Allows you to see,
That you are so loved,
And you are so free. 

PAUSE

You’re infused with its glow,
You’re warmed by its light.
The energy of the moon,
Lives in you tonight. 

PAUSE

Long and slow, 
Let the day go. 
Open and light,
Sink into the night. 

LONG PAUSE

Whenever you feel,
Heavy or undone,
Bring yourself here,
Let the moon provide calm. 

PAUSE

Wrap yourself in light,
Remember who you are;
A part of the magic,
One with the stars.

LONG PAUSE

Goodnight, sleepy moon,
It’s time to sink in deep,
Into the pools of calm,
That await me in my sleep. 

PAUSE

Long and slow, 
Let the day go. 
Open and light,
Sink into the night. 


NAMASTE, BEAUTIFUL



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Allow yourself to settle,

And sink into your bed. 

Breathe…

And guide yourself inside. 

PAUSE…

Relax your body,

One cell at a time.

Softening and calming,

From the top of your head,

Down into your face,

Your neck, 

Your shoulders,

Arms,

Chest,

Belly,

Back, 

Hips,

Legs,

And feet. 

Softening, 

And relaxing,

As you sink further into comfort.

LONG PAUSE…

See if you can locate the emotions,

Swirling, 

Or anchoring,

Or floating inside. 

PAUSE…

It doesn’t matter why they’re here,

Or what stories they tell.

Just identify them,

Isolating them,

And holding them in place. 

LONG PAUSE…

Now see if you can imagine,

Your arms wrapping around these emotions,

Embracing each jagged edge,

Each soggy tear,

Each bursting star.

PAUSE…

You show them love, 

Honoring each of them,

Silently grateful for each one. 

PAUSE…

Now every time you exhale, 

Imagine your embrace loosening, 

And all of your emotions floating free.

Slowly, 

Hovering around you, 

Slowly drifting away. 

LONG PAUSE…

Each exhale pushes them further away from you,

Inch by inch,

Mile by mile, 

Galaxy by galaxy. 

PAUSE…

Breathe them out,

Breathe them away,

Let the emotions dissolve,

They can no longer stay. 

LONG PAUSE…

Feel the liberation and expansion. 

You are not defined by your emotions,

You are the witness of your emotions. 

You are the calm presence that remains unchanged amidst the ebb and flow of emotions.

LONG PAUSE…

Your body is calm, 

Your mind is clear,

And you are free.


Namaste, Beautiful



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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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