Sleep Meditation for Women 3 HOURS Womens Meditation Network

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You can feel it move, 

You can hear it hum, 

Before she announces she’s here. 

You’ve been feeling a mood, 

Unsettled and undone,

It’s time to stop and get clear. 

PAUSE…

Perhaps you’re yelling,

Irritated or fried,

Maybe there’s more that you’ll find. 

The rumbling inside,

Is your notice that,

There’s something that’s not quite aligned. 

So sink into your breath,

Let go of the need,

To figure it all out right now. 

Just let yourself be,

Feeling everything,

Wide open as you allow. 

LONG PAUSE…

Take the time to be,

Resist the urge to fix,

So you can honor what is. 

There’s lessons to learn,

Beliefs to unravel,

Transcendence beyond all of this. 

LONG PAUSE…

When you open space, 

And expand your vision wide, 

You’ll see what you couldn’t see before. 

The pieces that trigger,

The foundation of the truth,

The rumbling’s true deep core. 

LONG PAUSE…

Breathe in deep,

Breathe out long,

The rhythm rocks you to calm. 

Breathe in love,

Breathe it along, 

The rumbling won’t cause harm. 

LONG PAUSE…

Now you can see,

What lies beneath,

And what you can redesign. 

So let it all go,

That heaviness you felt, 

Just shift and realign. 

LONG PAUSE…

Breathe it all out,

Let it all go,

Let this moment heal it all. 

Clarity comes, 

As the moments pass,

It crumbles those heavy walls. 

LONG PAUSE…

Breathe in deep,

Breathe out long,

The rhythm rocks you to calm. 

Breathe in love,

Breathe it along, 

The rumbling was here to disarm.

LONG PAUSE…

Clear and light, 

Relaxed and free,

Your soul is released from the pain. 

Feel the divine, 

One with your heart,

The love will always sustain. 


Namaste, Beautiful



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If you listen real carefully,

You can hear it behind the breeze.

The calm of the night, 

Hums with a gentle tease. 

LONG PAUSE…

You’ll have to let them go, 

All those thoughts inside. 

Releasing all the pressure, 

You’ll have to move them aside. 

LONG PAUSE…

Soften your beautiful body,

Relax from head to toe. 

Imagine you’re body melts, 

Into your bed below. 

LONG PAUSE…

The calm of the night is calling,

Inviting you to be,

One with its peaceful softness, 

Completely you and free. 

Breathe and expand, 

And gather remains of the day. 

Breathe and command, 

Your life is yours today. 

LONG PAUSE…

Come into the calm, 

By riding streams of air, 

In and out of your nose, 

The calm will find you there. 

PAUSE…

Deeper and deeper you breathe, 

More and more space you feel.

Allow it to take over you,

And begin to slowly heal. 

LONG PAUSE…

Sometimes it’s a fight,

To shed all that weight.

It prevents sleep from coming,

Tries to seal your restless fate. 

PAUSE…

But all of it can’t withstand,

The power of your breath. 

The magic of the air,

That clears you from the depths. 

PAUSE…

Breathe and expand, 

And gather remains of the day. 

Breathe and command, 

Your life is yours today. 

LONG PAUSE…

Ease yourself right in,

To the comforting layers of rest.

Let your whole body go,

Warmed and gently caressed.  

PAUSE…

Come into the calm, 

By riding streams of air, 

In and out of your nose, 

The calm will find you there. 

PAUSE…

Deeper and deeper you breathe, 

More and more space you feel.

Allow it to take over you,

And begin to slowly heal. 


Namaste, Beautiful



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Close your eyes, and allow yourself to settle. 

PAUSE…

Take a deep, full breath in, 

Expanding your belly and filling your chest.

And then exhale, 

Breathing the air out, 

Releasing any tension or tightness. 

PAUSE…

Another deep breath in,

Gathering up the day, 

The thoughts, 

The tasks,

And then breathe it all out, 

Relaxing deeper into the comfort of your bed. 

PAUSE…

Now find the gentle flow of your breathing.

In, 

And out,

Naturally, 

Easily.  

LONG PAUSE…

One with your breath, 

One with your bed, 

One with your body.

Breathe…

PAUSE…

Now see if you can imagine yourself, 

Standing outside, 

Ready to begin your walk around your neighborhood. 

PAUSE…

Your eyes look up at the sky, 

Filled with stars shining bright in the darkness. 

PAUSE…

Look around at the soft, warm glow of streetlights,

Casting their shadows on the ground. 

PAUSE…

Observe the homes around you, 

Each with their own personality, 

Their own life lived within.

LONG PAUSE…

Now listen.

You hear a symphony of sounds,

Surrounding you in the night. 

PAUSE…

Hear the melodic chirping of the crickets, 

The call of an owl in the distance, 

And the rustling of leaves as they dance in the breeze. 

PAUSE…

Breathe…and be here with the sounds. 

LONG PAUSE…

Now feel the texture of the ground beneath your feet.

The cool damp grass, 

Or the warmth of the paved neighborhood road, 

Or the softness of the Earth. 

PAUSE…

Feel the gentle breeze brush upon your skin, 

And your hands glide upon your clothes, 

As you relax deeper and deeper. 

LONG PAUSE…

Now notice the scents of the night.

The sweet aroma of the flowers, 

The smell of rain upon the road, 

The fragrance of dinner escaping from the homes. 

PAUSE…

Breathe it all in, 

And let it warm you, 

And relax you. 

LONG PAUSE…

Now imagine yourself opening your mouth, 

And becoming aware of what you taste.  

The sweet crispness of the night air, 

The memories of the food you can still taste,

The dryness or wetness of the air as it dances with your tongue. 

PAUSE…

Breathe deeper, 

As you savor the flavors of the night. 

LONG PAUSE…

Your senses move you through, 

The welcoming paths of your neighborhood.

You’re safe here. 

Relaxed,

And calm. 

Clear, 

And at peace. 

Namaste, Beautiful



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Lay your head down,

Close your eyes and breathe,

It’s time to fall asleep fast, my dear,

So relax and come with me.

Settle yourself into your favorite sleeping position,

Letting yourself move around a little as you release any tension or pain,

And then take a deep breath in,

And as you exhale, allow yourself to melt deeper into your bed.

And breathe.

PAUSE…

Feel the soft waves of your breathing move you.

Rocking you to sleep with its rhythmic motion,

Layering you with soothing energy that eases you into deep, peaceful sleep. 

PAUSE…

Feel the waves of your breathing relax your forehead,

Your eyes,

Your cheeks,

Your jaw,

And your neck. 

Feel the weight of your head fall deeper into your bed.

Breathe…

PAUSE…

Invite the soothing rhythm of your breathing to release your shoulders,

Your back,

Your arms,

Your chest,

Stomach,

And your hips. 

And feel the heaviness of your body melt you further into sleep.

PAUSE…

Feel the calming waves of your breathing soothe your legs,

Your feet,

And your toes.

And release it all,

Surrendering your body to deep sleep. 

Breathe.

Sweet Dreams, Beautiful



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Her branches sway, 

In the wind, 

Her leaves make music and play. 

She moves a little, 

And can bend a lot, 

But her roots are going to stay.

PAUSE…

She welcomes in,

All who need her,

To provide a warm place to nest.

Arms wide open, 

Heart full of love, 

She always provides the best. 

PAUSE…

Her roots dig deep, 

Into the ground, 

And gather the food that she needs. 

She reaches up high, 

To drink in the sun, 

So she can create all her seeds. 

PAUSE…

Breathe her in, 

And feel the big life, 

That exists in her blooms and her bark.

She’s soft and she’s hard, 

She knows who she is,

She knows she’s making her mark. 

Oh tree of life, 

Teach me your ways, 

So I can be rooted so deep.

Tell me your wisdom,

And how you can trust, 

That all that you need you will reap. 

PAUSE…

Come close, my dear, 

I hear the tree say,

And wrap your arms around me.

Feel the deep pulse,

Of the divine, 

Flowing wild and free.  

PAUSE…

The warmth from her trunk,

The love from her leaves,

Invite me to tune deeply in.

I close my eyes shut, 

My body is raw,

My mind is clear from within. 

PAUSE…

The music I hear, 

The magic I feel,

Emanates from her at the core. 

It’s all beautiful love, 

No worries, no stress, 

Peace like I’ve never felt before. 

PAUSE…

Breathe and tune in, 

To the universal truth, 

We’re love and energy. 

Breathe and just feel,

It all vibrate now,

All life exists in a tree.

LONG PAUSE…

You gently release,

And let the tears fall, 

You see with brand new eyes. 

The wonder, the joy,

The sadness and pain, 

Everything lives and then dies. 

PAUSE…

Now you can see, 

The attachments and stress,

Are not worth holding onto. 

You can let love, 

Flow endlessly through,

And brighten all around you. 

PAUSE…

You look at the tree, 

And see her deep love,

And know you’re sisters now. 

You hug her again, 

And feel your heart fill, 

You make a magnificent vow. 

PAUSE…

I am magic, 

I am love, 

I am deeply Divine. 

All that’s around me, 

Is also of god, 

I’m part of Universal design. 

PAUSE…

No longer will I cower, 

No longer will I fear, 

No longer will I live my life small. 

I’m here to give love, 

In small and big ways,

The tree of life is in us all. 

PAUSE…

Breathe her in, 

And feel the big life, 

That exists in her blooms and her bark.

She’s soft and she’s hard, 

She knows who she is,

She knows she’s making her mark. 


Namaste, Beautiful



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Invite your body to settle, 
And your mind to calm, 
And find your breath. 

Breathe…

PAUSE

In, 
And out. 
Breathing a little deeper with every inhale.
And a little longer with every exhale. 

PAUSE

Surrender to the rhythm of your breathing, 
Easing into its natural cycle,
Letting it relax you, 
And calm you. 

LONG PAUSE

Now, see if you can imagine that you are in a secluded oasis, 
A lush green sanctuary surrounded by gently flowing streams
And towering palm trees swaying in a warm breeze. 

PAUSE

The air is fresh and clean, lightly scented with the sweet 
fragrance of tropical flowers. 
You can feel the warmth of the sun's radiant rays 
cascading down upon you, 
soothing your muscles and melting away any tension 
or stress you may be holding. 

PAUSE

You make your way over to a large, cushioned lounge chair, 
and ease yourself down onto the plush surface, 
sinking into the soft material. 

As you get comfortable, you notice a small waterfall nearby, 
the soothing trickle of the running water creating a tranquil 
ambient soundtrack. 

Close your eyes and focus on the sound, 
allowing it to wash over you in calming rhythmic waves.

LONG PAUSE

Now feel the sensation of the warm sun on your skin. 
Bask in the radiant heat, allowing the light to penetrate into you, 
recharging your mind and body. 
Sense the solar energy revitalizing you, filling you with a 
profound sense of peace and serenity. 
You are safe here in this sanctuary, free from worry or fear.

PAUSE

A gentle breeze skims across your face, 
carrying the intoxicating floral scents of lush 
blossoms surrounding the oasis. 
Breathe in their calming aromas, envision 
their vibrant colors of deep reds, rich purples, sunny yellows. 
Their beauty and fragrance are for your enjoyment in this sacred space.

PAUSE

Sink deeper into the cushions of the chair, 
relishing the comfort and support cradling your body. 
Feel the muscles in your face grow smooth, 
your jaw releasing any lingering tension you've 
been unconsciously carrying. 
Scan your body for any other areas of tightness 
and breathe into those spaces, allowing them to let go and soften.

PAUSE

You are at total peace here in this oasis. 
You can see roots beginning to spread out from you, 
grounding you to this nurturing place. 

PAUSE

You are strong, secure, centered. 
The sounds, sights, and sensations of this sanctuary saturate you, 
restoring your balance and clarity of mind.

PAUSE

Breathe deeper, letting your breath
Surrender you even further into the calm of oasis. 
You are a part of it. 
And it is a part of you. 


NAMASTE, BEAUTIFUL



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