Meditation for Women Womens Meditation Network

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When the world gets too loud,

And I feel too raw,

When my energy going out has expired,

I retreat to my cave,

And block out the noise,

Here there is little that’s required. 

PAUSE…

It happens so fast,

My need to withdraw,

I often don’t know it until,

I’m yelling or snapping,

At those that I love.

That’s when I need to be still. 

PAUSE…

So I take a deep breath,

And fight the loud voice,

That says I have too much to do. 

You don’t have time,

To go in your cave,

But deep down I know that’s not true. 

PAUSE…

So I ask for some help,

From others who’ll hold,

My responsibilities for just a bit. 

I free myself up,

And shut down the screens,

And eventually, I finally sit. 

LONG PAUSE…

In my cave I hear,

The echoes of screams,

That want me to do what they say.

But each breath I take,

Quiets them down,

And soon, they’ve drifted away. 

PAUSE…

Slowing, slowing, slowing down,

Each breath fills me more. 

Calming, calming, calming down,

I can feel my soul restore. 

LONG PAUSE…

Here in my cave,

The pace of my life,

Slows till it comes to a halt.

It’s then that I see,

That the racing is fake,

This stress is all in our thoughts.

PAUSE…

So stillness I seek,

Through breath I sink in,

And let go of all that is here.

My cave strips away,

All that is loud,

And finally, I am clear. 

PAUSE…

Slowing, slowing, slowing down,

Each breath fills me more. 

Calming, calming, calming down,

I can feel my soul restore. 


Namaste, Beautiful



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We can feel the ripples,
Before the waves hit. 
Our center crumbles,
Just a little bit. 

PAUSE

Or sometimes that wave,
Slams into our side, 
We never saw it coming,
Weren’t prepared to collide. 

PAUSE

No matter how it happens,
Results are the same, 
We get knocked off kilter, 
We’re thrown off our game. 

PAUSE

And suddenly we question,
Ourselves and our world.
Suddenly we wonder, 
How we’ve come unfurled. 

PAUSE

So breathe…
Before you go too far.
Breathe…
And remember who you are. 

LONG PAUSE

In,
And out.
Let breath calm you down. 
Fuller,
And deeper,
Who you are can’t drown.

LONG PAUSE

Sometimes those ripples,
Or waves of such force,
Are created by others,
People are the source. 

PAUSE

Their opinions and stares,
Silent judgements too,
Bounce off and dissolve,
When you stand firm in you. 

PAUSE

Other times what hits, 
With what seems like bad timing,
Are life’s random surprises,
Circumstances that feel binding. 

PAUSE

So breathe…
Before you go too far.
Breathe…
And remember who you are. 

LONG PAUSE



Namaste, Beautiful



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It is important for us to heal the wounds from our past
and soften the scars in our memory,
So that we can make space
for new beginnings
and experiences.
PAUSE…
Today, as you inhale,
fill yourself up with kind energy.
And as you exhale,
let all self-criticism go.
PAUSE…
Be patient with yourself
and give yourself the space to observe your feelings.
PAUSE…
You may observe chaos,
fear,
shame,
or regret.
PAUSE…
Breathe…
And see if you can gently let them go for today.
PAUSE…
With each breath,
free yourself from this inner tension,
This heaviness. 
PAUSE…
Let go of anything you’ve been holding onto,
Trying to contro. 
PAUSE…
Let go of all the ways you worry,
About what’s to come. 
PAUSE…
Let go your expectations of others, 
And yourself. 
PAUSE…
Let go of the fear.
PAUSE…
Let go of the mistakes that were made,
By your younger self. 
PAUSE…
Let go of the doing. 
PAUSE…
Let go, 
Let go, 
Let go.
LONG PAUSE…
Let it all go, and create more space within.
Feel the clarity,
And lightness,
That come with this releasing.
LONG PAUSE…

Namaste, Beautiful.



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Rest now,

And breathe into the night.

PAUSE…

Feel the waves of air,

Move through your body.

Ebbing,

And flowing.

Soothing,

And relaxing,

And slowing you down. 

LONG PAUSE…

Feel the warmth of your feet,

And with your attention on them,

See if you can imagine yourself taking one small step,

And then another,

Until you’re walking forward slowly,

And deliberately.

PAUSE…

Your body is relaxed,

And fluid as you move. 

Your shoulders are soft and lowered.

Your eyes are heavy,

Your belly is soft,

And your breathing is slow.

PAUSE…

Your walking brings you to the top of a staircase.

The ground is warm, 

And the air around you is quiet and calm.

Feel your body gently pull you forward,

As your foot reaches down to find the first step.

PAUSE…

Breathe deeply here,

Fully into your lungs,

Letting the fresh air cleanse you.

LONG PAUSE…

Softer now,

Your foot slowly descends onto the second step.

And as it touches down, 

You can feel all those plans, 

All those things your mind has been trying to organize, 

Detach, 

Travel down your body,

And release into the ground. 

As you just breathe…

LONG PAUSE…

Your foot gently reaches down for the third step,

And as it finds its hold, 

Notice all those worries gather.

All of the stresses you’ve been holding,

All of the anxieties that have been building.

Watch them gather within you,

And fall to the ground, 

With every single exhale. 

LONG PAUSE…

Your body is soft,

Open, 

And deeply relaxed, 

As you descend onto the fourth step of the staircase. 

PAUSE…

Notice the emotions swirling inside of you.

The excitement,

The heaviness.

All those waves of hope, 

Doubt, 

Fear,

And joy. 

PAUSE…

Let your slow breathing corral them, 

Embrace them, 

And let them go,

With every breath out. 

LONG PAUSE…

As your foot leans down to touch the fifth step, 

You notice your mind is clear,

Your back is relaxed,

Your fingers and toes hum lightly with warmth,

And your cheeks are soft. 

PAUSE…

Take a big deep breath here,

Filling up with fresh air, 

And letting your exhale calm you even more. 

LONG PAUSE…

You continue onto the sixth step, 

Feeling as though you’re gently gliding down the stairs,

And deep into the comfort of the night. 

PAUSE…

Feel your neck soften, 

Your arms melt,

And your chest open. 

LONG PAUSE…

The seventh step welcomes you,

Into the open arms of the night.

She embraces you,

And fills your open heart with love. 

LONG PAUSE…

Ease down onto step eight.

Lightly.

Feel yourself melt a little further,

And float a little easier. 

LONG PAUSE…

As your foot finds step number nine, 

You feel the waves of total peace wash over you.

Gratitude for what has been,

Acceptance for what is,

And openness for what’s to come. 

PAUSE…

Your arms and legs are heavy,

Your chest and belly are open and soft,

Your mind is spacious and clear.

LONG PAUSE…

As you descend onto your tenth and final step, 

You feel the warm light of your soul radiate.

You are one with this moment.

One with yourself. 

One with the universe. 

PAUSE…

You are the night.

You are the stars. 

You are love.

You are calm. 

PAUSE…

Rest now, dear one.

And trust in the night. 

Surrender to her and her wisdom.

PAUSE…

Here you are replenished. 

Here you are healed. 

So you can return to the morning whole, 

And you,

Once again. 

Namaste, Beautiful.


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Drop below the surface of the thinking mind, 

And connect with your inner wisdom. 

And allow yourself to surrender negative patterns that no longer serve you. 

Breathe…

And prepare your body, mind, and spirit to transcend old negative patterns,

And create the space for new healthy patterns to emerge.

PAUSE…

Gently notice any tension you’re holding in your body.

Relax your shoulders,

Soften your belly,

And feel your legs get heavy.

PAUSE…

You are not the thoughts that have created these patterns.

It’s time to let them go. 

PAUSE…

Invite yourself to turn inward,

Dropping below the thinking mind.

Where do your negative patterns show up in your life?

PAUSE…

Maybe in your relationships,

Addictive behaviors,

Or self destructive thoughts.

PAUSE…

Simply notice without judgment,

And just witness their presence in your life.

PAUSE…

Tune into your heart.

And listen.

PAUSE…

What is it time to surrender?

What is ready to release? 

LONG PAUSE…

You’re willing,

You’re ready.

Trust your inner voice.

Surrender.

Namaste, Beautiful



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