Sleep Meditation for Women Womens Meditation Network

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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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Breathe deeply and gently
through your body and
into the innermost parts
of yourself.

PAUSE

As as you breathe,
let the breath you bring in
carry peace and relaxation.
And let the breath you exhale
release tension, stress, and pain.

PAUSE

Keep letting yourself relax.
And as you do,
watch as all your distracting thoughts
are gathered up
and floated away.

PAUSE

Now, imagine if you can,
standing before a giant tree,
an ancient tree,
with boughs round and wide
like bass drums,
and limbs blossoming
with flowers and leaves

PAUSE

As you stand before the tree,
a reverence washes over you,
a reverence for all the history
that the tree has seen.

You want to climb into the tree
and learn its secrets.

PAUSE

Now, visualize if you can,
being magically lifted into the tree,
and gently placed on a large bough.

PAUSE

As you take a deep breath,
you settle in and relax in the tree.
Moments later,
the tree’s flowery limbs 
surround you with peace 
and a sweet fragrance.

PAUSE

As you listen for the stories of the tree,
a dream-like whisper floats by your ear,
and you hear:
“I’ve seen you fight.
You are strong.”

The flowery limbs cradle you lovingly.

PAUSE

And then a few minutes later, 
the tree whispers:
“I’ve seen you hold for those you love.
You are strong.” 

And again, 
the flowery leaves cradle you lovingly.

PAUSE

Now, allow yourself to pause for a moment,
and feel yourself floating,
Relaxed and calm–
floating through a 
journey through time–
Your journey through time.


PAUSE

After resting,
you prepare to climb down,
Taking the secrets of the tree
with you.

But as you do, 
the tree whispers again:
“You fight hard and true.
You love hard and whole.”

PAUSE

As you are gently cascaded
to the ground,
you turn toward the tree,
and uplift your arms,
wide and strong,
like the tree’s boughs.

And as you whisper 
the words “Thank you,”
a gentle breeze
carries them into the
tree’s branches.


NAMASTE, BEAUTIFUL



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The worries are heavy tonight, my love. Racing around in your mind and pulling you away from this moment.  

So lay down in your bed and let them melt away, as you anchor yourself in the present moment and allow your body to rest.

So let yourself slither around in your bed until you find the sleeping position you love the most.

Take a deep breath in when you find it,

And then exhale and settle even deeper into your bed.

Be here.

With the stillness of the night.

And allow its cool, calm silence to isolate those thoughts racing through your mind. 

Those worries,

Anxieties, 

Stresses,

Fears. 

They are the ones in rigorous motion against the backdrop of the stillness.

PAUSE…

Thoughts.

Stories.

Emotions.

That’s all they are. 

They are not you.

What’s true is this moment.  

This breath.

You. Here on your bed. 

Alive. Breathing.  

So allow yourself to separate them from you,

All these worries.

Inviting them to exit the rapid movement inside your head,

And enter the stillness of the night. 

This moment of presence,

Where the worries cannot exist. 

Watch them dissolve in the space around you,

The tiny grains of sand spilling from them until nothing is left. 

Release the worries into the peaceful presence of the night.

LONG PAUSE...

Feel the deep relaxation of your body as the worries dissolve.

It melts into the arms of the night,

Releasing its need to control,

Or be ready,

Or fight.

And instead softens,

Trusts,

And surrenders.

Relax and release.

PAUSE…

It’s time to sleep.

So breathe…

In and out,

And fall into the depths of the night.


Sweet Dreams, Beautiful


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