Sleep Meditation for Women Womens Meditation Network

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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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Step away from the bustling day,

From the noise that surrounds you,

From the clutter that fills your mind.

Let us drift,

Gently,

Calmly,

Into the soothing waves of the night.

PAUSE…

Come inside,

Where the cool shadows embrace your spirit,

And the hush of evening whispers to your heart.

The world outside can wait,

Now is the time for rest,

For peace,

For dreams.

PAUSE…

Feel the comforting darkness,

As it invites you to slow down,

To breathe deeply,

With each inhale and exhale,

Finding the gentle rhythm of sleep.

PAUSE…

Notice the softness of your pillow,

The warmth of your blanket,

The tender support of your bed.

PAUSE…

Sink deeper into relaxation,

Letting go of each thought,

As it arises,

Watching it drift away like clouds in a night sky.

PAUSE…

Breathe in serenity,

Breathe out stress.

Let the calmness wash over you,

Wave after gentle wave.

PAUSE…

Now, imagine a tranquil lake,

Mirroring the clear night sky,

Stars twinkling above,

Their light a soft lullaby just for you.

LONG PAUSE…

Feel your body becoming lighter,

As if you are floating on this serene water,

Gently rocked by its undulating calm.

Every muscle relaxed,

Every worry released.

PAUSE…

Allow the quiet of the night to fill you,

Envelope you in its loving arms.

Your heartbeat slows,

Aligning with the quiet earth,

With the silent sky,

With the peaceful water.

PAUSE…

Drift deeper,

Into dreams,

Into the subconscious tapestry woven from your day,

Transforming into scenes of beauty,

Of peace,

Of rest.

PAUSE…

You are safe here,

In the embrace of the night,

Guided by the stars,

Cradled by the moon.

LONG PAUSE…

Let your mind wander freely,

Exploring the realm of dreams,

Where possibilities are endless,

And your spirit soars.

LONG PAUSE…

And as you drift further into dreams,

Remember this safe place,

This calm,

This peace.

It is always here for you,

Whenever you choose to return.

PAUSE…

Sweet dreams, beautiful.



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Breathe now, dear one,

And come deep into yourself.

PAUSE…

Bring your mind away from the pain,

And into the soothing waves of your breathing.

Breathe in,

And imagine the air filling you up with calm.

Breathe out,

And imagine the pain leaving your body,

And disappearing into the night. 

LONG PAUSE…

Breathe in,

Breathe out.

Resting in the gentle rhythm of your breathing.

LONG PAUSE…

Breathe out the pain.

Breathe out the tension.

Breathe out the thoughts.

LONG PAUSE…

Let your eyes get heavier.

Feel your cheeks soften.

Drop your tongue from the roof of your mouth.

Gently lower your jaw.

Breathe…

And relax…

LONG PAUSE…

Lower your shoulders.

Open your chest.

Let your arms get heavy and relax.

Soften your belly.

And feel a slow, tender wave of softness,

Travel down your left leg,

Then your right. 

PAUSE…

Breathe…

And relax…

LONG PAUSE…

Let go of the pain,

With every breath out.

Sweet Dreams, Beautiful.



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The time has now come, 
To say the final goodbyes.
The moment is finally here,
This hasn’t been a surprise. 

PAUSE

The tears keep escaping,
And my throat won’t let pass,
All the words I want to say,
While I have you in my grasp. 

PAUSE

My mind is a mixture, 
Of memories and gratitude.
I’m trying to be present, 
So I don’t come unglued. 

PAUSE

It hits me in small moments, 
As I’m called to look back,
Just how magical it has been,
To have walked along this path.

PAUSE

The memories, the lessons, 
And all the love from others.
They’ve all become a part of me,
Blended waves and vibrant colors. 

PAUSE

Excitement, 
Regret, 
And Wisdom, 
Let them all swirl somehow. 
Inhale, 
Exhale, 
And be here, 
The end of an era is now. 

LONG PAUSE

Love begins to flood me, 
As I appreciate all that’s been. 
A little anxiety bubbles up,
Knowing what’s ‘round the bend. 

PAUSE

Let yourself feel the feels,
I tell myself with grace. 
This is what life’s about, 
Surrender and embrace. 

PAUSE

As I say goodbye to all of this,
And turn my gaze ahead,
I’m reminded that it’s all a game,
It lightens my heavy head. 

PAUSE

Slow it down,
And let it go, 
Everything’s all okay. 
Open up,
Feel it all, 
Let it float away. 

LONG PAUSE

Turn the page and carry on,
And take a step ahead. 
You have new chapters to write, 
And more love for you to spread. 

PAUSE

Let the tears dry and settle in,
To the newness that awaits.
The next era is upon you,
It’s all yours to create. 


Namaste, Beautiful



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As the stars begin to twinkle in the vast expanse above, 

Notice the delicate whisper of your own thoughts, 

Like leaves rustling in a gentle breeze. 

PAUSE

Acknowledge them, without critique or concern.

Witness their dance, 

Light and ephemeral, 

As they flutter and spiral, 

Merging into the silence that blankets the night.

LONG PAUSE…

Allow yourself to feel the emotions that rise like waves from the depths of yourself. 

Each one holds a message, 

A spark of insight into your soul’s desires. 

Welcome them with open arms, 

Understanding their influence on you.

LONG PAUSE

In your own time,

Invite your breath to be the vessel that guides these thoughts and feelings back to the cosmos. 

Feel the release as your heart and mind unite in a state of serene clarity.

PAUSE…

The murmur of the day’s demands, 

The endless list of tasks,

Fade into the silence, 

Carried off by the gentle tide of your breathing.

LONG PAUSE…

Return to the sound of your breath, 

And its rhythmic flow.

With each inhale, 

Draw in peace; 

With each exhale, release any remnants of tension.

Let your breath guide you deeper into relaxation.

LONG PAUSE…

Sense the comfort calling your body, 

From the soft glow of relaxation in your toes to the serene lightness in your head. 

Every muscle, 

Every fiber, 

Eases into a deeper state of calm, letting go with each breath.

LONG PAUSE…

As you continue to breathe, 

Imagine the last of your conscious thoughts, 

Worries, 

And plans dissolving with each exhale, 

Leaving your mind vast, endless, and still.

LONG PAUSE…

Embrace this moment of complete surrender, 

Where time stands still, 

And you are cradled in the here and now. 

Surrounding you is only peace.

LONG PAUSE…

Envision a radiant orb of serenity embracing you, 

Its glow, a shield of tranquility. 

Within this sphere, 

Calm hums gently.

It’s your sanctuary, your place of peace.

LONG PAUSE…

Should thoughts or feelings stir within, 

Let them be swept away with your breath, 

Exiting the sphere, 

Vanishing into the ether, leaving you untouched.

PAUSE…

With every cycle of breath, 

Visualize the frenetic energy of your mind cooling and calming, 

Collected with each inhale and gently released with each exhale.

PAUSE…

Your consciousness is a serene expanse, clear, open, and infinitely calm.

LONG PAUSE…

Delve deeper into this tranquil state, 

Each breath an anchor drawing you further into the soothing depths of peace.

LONG PAUSE…

Here, in the sacred space of your mind, 

Your dreams begin to paint their tales, 

Weaving a tapestry of color and light across the canvas of your soul.

You are swaddled in safety and love.

There is only tranquility here.

PAUSE…

With every breath, 

Feel your inner universe expand, 

Connecting you to the endless ocean of dreams and potential. 

You are intertwined with the cosmos, a harmonious part of all existence.

PAUSE…

You are one with the serene flow of the universe, everything in perfect harmony.

Soft,

Clear,

Peaceful.

PAUSE…

NAMASTE, BEAUTIFUL.



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Let your eyes shut,
Let your body melt,
As you bring your day to a close.
Let all the things go,
That you’ve brought to bed,
Knowing sleep is needed most.

PAUSE

As the thoughts drift,
As movement slows,
As your mind begins to clear.
Feel muscles release,
And fibers unwind,
Everything just disappears.

LONG PAUSE

As the space grows,
Between every thought,
Your body can feel its full needs.
So let it sink deeper,
And soak up the rest,
Allow it to enter sweet dreams.

PAUSE

The humming of sleep,
Vibrates real deep.
Let yourself go,
Into sleep’s flow.

LONG PAUSE

Unwinding your mind,
Takes patience and time,
Breathe yourself full of grace.
Just follow your breath,
And imagine it opens,
The tension within every place.

LONG PAUSE

The top of your head,
The soles of your feet,
Calmness cascades its way down.
Feel the night spread,
And blanket over you,
Relaxation quickly compounds.

PAUSE

The humming of sleep,
Vibrates real deep.
Let yourself go,
Into sleep’s flow.

LONG PAUSE

Now if there are parts,
That still feel awake,
See if you can identify them now.
Now let your breath in,
And soften each spot,
Then breathe that energy out.

LONG PAUSE

Let yourself sleep,
Let yourself rest.
Surrender to night’s full embrace.
Let yourself open,
Swim in the silence,
Of this vast, sacred space.

LONG PAUSE

Your body is soft,
Your mind is clear.
You’re deep in rest,
Sleep has you, my dear.

NAMASTE, BEAUTIFUL



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