SLEEP Womens Meditation Network

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When the tears are about to come, 

And you’re not sure quite why,

Give yourself permission,

To have a little cry.

PAUSE…

Take a big deep breath,

And ask your mind to clear,

Come into your center,

The emotions vibrate here. 

PAUSE…

Tell that little voice, 

That screams that all’s okay.

That you’re not doing well,

And that’s okay today.

PAUSE…

Feel yourself unravel, 

Let yourself break down.

The tears are here to help you,

Don’t worry, you won’t drown. 

Emotions have been bubbling, 

Just underneath your skin.

You’ve held them close and now you,

Can’t keep them held within. 

PAUSE…

Sadness, grief, hurt or pain,

Some mixture of all those.

Disappointment and frustration too, 

Oh, that’s how it goes. 

PAUSE…

So let yourself breathe…

And pause for just a bit.

Let the tears come on out,

You’re ready to submit. 

LONG PAUSE…

So often after crying, 

We feel so clear and calm. 

That’s because catharsis,

Is what we needed all along. 

PAUSE…

Just know that you are loved,

And you’re a perfect you.

No matter why those tears are here,

Your light shines through and through. 

PAUSE…

So as you gently wipe your eyes, 

The wetness on your face.

Be proud of those tears that came,

They opened a sacred space. 

PAUSE…

Take a big deep breath,

And ask your mind to clear,

Come into your center,

The emotions vibrate here. 

PAUSE…

So let yourself breathe…

And pause for just a bit.

Let the tears come on out,

You’re ready to submit. 


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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Ruben sank into his soft, cozy bed and pulled the blankets up to his chin. As he settled in for the night, he let out a big yawn. Ruben was exhausted after a long day of work and was looking forward to drifting off to sleep.

As his eyelids grew heavy, Ruben's thoughts wandered to the dance class he had started taking recently. Ever since he was a little boy, Ruben had loved to dance. He would make up lively routines in his room to his favorite songs. His family would laugh and cheer as Ruben leapt and twirled around the living room.

Now as an adult, Ruben had finally gotten the courage to take formal dance lessons. He signed up for a ballroom dancing class that met once a week at the local community center. Although he was nervous at first, Ruben quickly realized he had a natural talent for waltzing, foxtrotting and even the spicy salsa. He loved learning the intricate steps and feeling the rhythm flow through his body.

Ruben's absolute favorite part of class was when the instructor would dim the lights and turn on some slow dreamy music. "Now dance with your imagination," she would instruct. Ruben would close his eyes and envision himself dancing in a grand marble hall amidst twirling gowns and dazzling chandeliers. He would glide and spin across the floor with his ghostly partner, carried away by the enchanting melody...



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Come inside, 

And allow yourself to rest. 

PAUSE…

Breathe…

And slow yourself down with every inhale, 

And exhale. 

Your attention on the gentle rhythm of breathing, 

And the movement of your body as it expands,

And contracts. 

PAUSE…

In, 

And out.

Expanding, 

And contracting. 

LONG PAUSE…

Now, see if you can imagine yourself, 

Standing on the edge of a small creek. 

The water is flowing slowly and smoothly. 

PAUSE…

You hear the water’s musical trickle,

And feel the cool mist on your skin,

As your feet slowly ease in. 

PAUSE…

Feel the gentle flow of water as it kisses your skin. 

Acknowledging your presence,

And then drifting on by in the current. 

PAUSE…

This ease,

This flow,

Calms you,

And brings you peace. 

PAUSE…

You can feel your thoughts dissolving,

And your body softening,

As you slowly become one with the welcoming waters.

LONG PAUSE…

All that is heavy,

Releases. 

All that is dark,

Lightens. 

All that is unclear, 

Focuses. 

Feel the flow. 

LONG PAUSE…

Like the leaves that are carried downstream, 

All these heavy pieces of you flow into the water, 

And float downstream.

Releasing their hold on you,

And leaving you free. 

PAUSE…

Be here with the water, 

One with its rhythms and coolness, 

One with the gentle flow. 

LONG PAUSE…

Your body is heavy and calm, 

And your mind is clear.

The sounds of the creek soothe you,

The flow of the waters calms you. 

PAUSE…

All that is heavy,

Releases. 

All that is dark,

Lightens. 

All that is unclear, 

Focuses. 

Feel the flow. 


Namaste, Beautiful



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Close your eyes and let your mind drift away,

As you enter the realm where dreams hold sway.

One by one, the stars begin to appear,

Guiding you to a world that's near and dear. 

PAUSE...

You find yourself in a meadow so green,

Where moonbeams dance and fireflies gleam.

The air is filled with a calming scent,

As you step into this dreamscape fully present. 

PAUSE...

You notice a path that beckons to you,

Lined with flowers of every hue.

Their petals soft and glowing bright,

Bathing the night in a magical light.

PAUSE...

You follow the path with eager stride,

Feeling a sense of wonder inside.

Your footsteps light, as if you float,

In this realm where dreams take note.

PAUSE...

As you walk, you become aware,

That you have entered a world so rare.

Where dreams and reality intertwine,

In a place where your thoughts design.

PAUSE...

You realize you're dreaming, yet also awake,

This lucid dream is yours to create.

With boundless possibilities at your command,

You're free to explore and understand.

PAUSE...

You imagine a soaring flight through the sky,

With wings that spread and let you fly.

Feeling the wind against your face,

As you explore this dreamlike space.

PAUSE...

You summon a beach with golden sands,

Where waves caress with gentle hands.

You dip your toes in the sparkling sea,

Feel the magic of the dream set free.

PAUSE...

You create a garden with flowers in bloom,

With fragrances that chase away all gloom.

Colors so vivid, a feast for the eyes,

A masterpiece of your own dreamy skies.

PAUSE...

You meet dream characters along the way,

With wisdom to share and games to play.

They represent parts of your inner self,

Guiding you to discover yourself.

PAUSE...

In this lucid dream, you're in control,

Creating a world that delights your soul.

Exploring the depths of your own mind,

Unveiling truths that you long to find.

PAUSE...

As the night unfolds in a wondrous display,

You marvel at the power of dreams at play.

Knowing that you can return anytime,

This lucid dream is so sublime.

PAUSE...

As the dream draws to a gentle close,

You feel a sense of peace and repose.

Grateful for the journey you have taken,

In this realm where dreams awaken.

PAUSE...

Tomorrow you’ll awake filled with awe,

Carrying the magic that you saw.

Knowing that in the world of sleep,

Your dreams can give you wisdom to keep.

PAUSE...

Sleep now, dear one, with peace in your heart,

As you delve into dreams, a world apart.

Lucid and free, you'll navigate the night,

With boundless creativity as your guiding light.

PAUSE...

Sleep now, dear one, with a heart full of bliss,

As you through a dreamy abyss.

A world of endless wonder awaits,

In the realm of dreams, where your spirit creates.


Namaste, Beautiful



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