Morning Meditation for Women Womens Meditation Network

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Perhaps it was a small thing,

Perhaps it was big. 

PAUSE…

Maybe it was positive,

Or maybe it wasn’t so good at the time. 

PAUSE…

The impacts we absorb from the people around us can be incredibly powerful.  

And reflecting on how another has impacted us can open our eyes,

To the blessings all around. 

Who has impacted you recently? 

How has this person impacted you? 

What has the impact been? 

PAUSE…

Relax now,

And use this time to reflect on this prompt,

And see what it brings up for you.

You’re welcome to write,

Or simply be here with the question,

With love,

Gratitude,

And peace.

LONG PAUSE…

Namaste, Beautiful



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Breathe in the freshness of a new day.
Let it tickle your lungs,
And fill you with peace.

PAUSE

Stay in his place of peace,
And visualize it expanding through you,
from head to toe,
letting a calm wave flow over you.

PAUSE

Now, take a minute and breathe.

Have you ever seen fresh milk from a cow?
It’s white and thick and velvety,
With its cream rising to the top.

PAUSE

So, imagine that glass pail 
full of fresh milk,
with a frothy layer of 
delicious cream on top.

Now, visualize what typically happens to the cream–
It gets scraped away.

PAUSE

Now, breathe for a moment,
and let your heart ponder
why the cream is scraped away.

Is it too much, too rich, too risky?

PAUSE

Imagine now, that same full glass of milk
With the layer of luxurious cream on top.
And, now if you can, 
See yourself taking a spoon
And blending that richness
Into the rest of the milk.

Now, take a sip. 
 
PAUSE

Visualize taking another sip,
And feeling that richness and little bit of risk
Flowing into you.

Feel it empowering you 
To take a chance,
Do something you normally wouldn’t,
Or to get past the fear.

PAUSE

The cream of the milk is the best part.
And, while too much cream, may not be good,
just the right amount can
expand your vistas,
open your eyes to new possibilities,
and lead you in new directions.


NAMASTE, BEAUTIFUL

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Become aware of the present,
Noticing your body,
And letting it relax.

Find the parts of you that need to relax,
That need to let go,
And give them permission to do so.

PAUSE

Now, become aware of your mind,
And any stray or distracting thoughts.
Notice any thoughts heightening your stress,
And give them permission to fade away.

PAUSE

Imagine now,
Biting into something delicious and sweet.
Like an orange,
Or creamy chocolate,
Or raw honey.

Allow yourself to taste the sweetness.
Become aware of how you feel,
As it sweetness glides
down your throat.

PAUSE

Take a minute and become conscious of your body
As the sweetness moves through it,
Feeling the joy it brings,
And maybe a little energy or excitement,
As well as deep contentment.

Stay with those feelings.

PAUSE

Visualize those wonderful feelings
flowing all through you,
noticing how they smooth over
tense areas,
open up closed areas,
and leave you feeling
deep serenity and gratitude.

PAUSE

Now, imagine, if you can,
Those feelings flowing out of you
And into the world,
And with every person they touch,
That air of sweetness is breathed in.

What would happen?
Can you see the joy spreading?
Sweetness can be contagious.

PAUSE

So, each morning when you breathe,
remember to find the sweetness in your soul,
and spread it into the world.

Your day will be better for you,
and for all those who experience
the sweetness you share.

NAMASTE, BEAUTIFUL

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Get comfortable 
wherever you are.
And bring your mind
to the present.
LONG PAUSE
Now, take a breath and
gently scan your body
for any areas of tension
that you’re ready to release.
LONG PAUSE
As you focus on your body,
whenever you come
to an area of tension,
breathe into it
LONG PAUSE
Imagine your breath
opening any tightness or stress
until you feel your whole body
gently easing and relaxing.
PAUSE
Now imagine you hear
a saxophone playing…
and as you look around,
you find yourself seated
in a cozy jazz club.
PAUSE
On stage is a saxophone player
with a black hat
and hips that 
swing to the beat.
PAUSE
The club is dark,
and the dim lights
cast a purple hue over the room 
that mingles with smoke
pirouetting in the air.
PAUSE
The sax player hits jazzy notes
that bounce between 
deep, husky lows 
and vibrant highs.
PAUSE
And you find yourself
moving in rhythm,
gently bouncing from side-to-side 
to the beat of the music.
PAUSE
As you look around the club,
you notice men in wingtip shoes
tapping their feet
and smiling.
PAUSE
You notice women in dresses,
with bright red nails,
tapping their fingers
to the rhythm 
and smiling.
PAUSE
And, you feel a connection
with these people,
a feeling in your soul,
as you move to the beat. 
PAUSE
Now, imagine a piano player
appears on stage 
and begins playing piano
along with the saxophone player.
PAUSE
And some of the men
who tapped their feet
and some of the women
who tapped their fingers
get up to dance.
PAUSE
You draw in a breath 
and feel the music
as it flows through 
your body.
PAUSE
The piano and a sax
flow through you like a river,
moving you deeper into
the present.
PAUSE
The music swirls and twirls 
within you,
rising high and bold,
and dropping low and mellow.
PAUSE
And as each note
vibrates within you,
it unleashes joy,
joy that flows 
throughout your body.
PAUSE
The sax and piano improvise,
and you feel the music opening you,
leading you in new directions,
to new possibilities. 
PAUSE
You take a moment,
and bask 
in the new possibilities 
unfolding before you
PAUSE
You breathe in deeply,
and tuck these new possibilities
into your heart,
feeling gratitude 
for the joy and excitement 
they bring you.
PAUSE
And, as you leave the club,
and walk into the night air,
you feel the sax and piano
playing in your heart,
leaving you excited 
for what’s next.



Namaste, Beautiful



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Relax. And breathe.
Breathe deep and wide,
So your body quiets,
And so does your mind.

PAUSE

Allow your body to float,
Free and at peace,
While your mind lets go,
To a place of ease.

PAUSE

And while in this space,
Connected to the present,
Allow your body to move into a future,
That is healthy and pleasant.

PAUSE

While traveling to this place
Ahead of time,
Feel your pain disappear,
And your body's tension unwind.

PAUSE

And, imagine if you can,
The way your body moves and feels.
Let the emotions and sensations of this experience
Become real.

PAUSE

Hold onto those sensations.
Hold onto those feelings.
Know your body is moving to the future, 
With flexibility and healing.

PAUSE

And, if any doubt,
Happens to creep inside,
Acknowledge it. Thank it.
Then push it aside.

PAUSE

Stay in this place
Where you want your body to be.
The more time you spend here,
The more you’ll set yourself free.

PAUSE

Because you have the ability
To create the body you want,
Free of pain, full of life,
Just let go of those thoughts.

PAUSE

Over time, you’ll notice,
A sense of physical relief,
As long as you practice this,
And truly believe.

NAMASTE, BEAUTIFUL



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It’s the start of
A new day–
Your chance to leave the past behind
And start anew.

So, breathe.
Breathe in the fresh start.

PAUSE

There are times in life
when we say things
that can be negative or hurtful.

What we often miss when we say these things
Is how they really affect us.

PAUSE

Now imagine, if you can,
A moment where you said something negative.
It could be something about you or someone else
or something else.

Avoid judging. Just acknowledge.
 
PAUSE

Take a moment and think back to how you felt
after you said those words.
And, as you reflect,
notice any feelings you had
or that bubble to the surface now.

Remember, whatever it is. It’s okay.
You’re in a safe space.

PAUSE

Now, breathe.
Breathe deep.
Breathe, and let go.

PAUSE

Imagine, now, that every time you speak,
your words flow from you like mist.
And, as they flow, they touch others.

Visualize speaking positive words.
Watch what they do as they touch others.

PAUSE

Now, visualize speaking negative words.
Watch what they do as they touch others.

Hold those thoughts.

PAUSE

Now, draw in another deep breath,
Imagine how speaking negatively
impacts you.

Do you feel good about yourself?
Do you hurt?
Is there added stress?

Let yourself acknowledge this
without judgment.

PAUSE

Breathe and
Clear yourself,
Cleanse yourself,
Let go.
 
PAUSE

Now imagine how you feel
when positive words flow from you.

Take a minute to embrace
the difference in the feelings.

Can you feel the warmth inside you,
The calm,
The joy–
All the feelings that positive communication brings.

Hold onto those feelings,
And allow them to guide you
whenever you want to speak.


NAMASTE, BEAUTIFUL



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