Mindful Meditation for Women Womens Meditation Network

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Invite yourself to settle,

Moving and shifting until you find a position

Where you are comfortable and alert.

PAUSE…

Place your hand on your belly,

And as you breathe in deeply,

Feel your belly expand like a balloon.

All the way until you can’t breathe in anymore. 

And then exhale,

Feeling the sensation of your belly contracting,

As all the air is released. 

PAUSE…

Now drop your hand,

And settle into a nice, easy rhythm of breathing. 

Imagining your inhale gathering everything up,

And your exhale releasing it all out. 

Breathe in and gather…

Breathe out and release. 

Breathe in,

Breathe out. 

Pull your attention away from those thoughts,

Those emotions,

Those plans,

Those worries,

And be here with your breath.

LONG PAUSE…

If thoughts keep arising, 

That’s okay.

See if you can simply notice them,

As they flutter like a butterfly right past you.

Riding the breeze, 

And flying away out of sight.

Separate from you,

As you stay anchored here in your breath.

Over and over again, 

They fly away, 

Out of sight,

And out of mind. 

PAUSE…

Feel the space in your mind…open. 

Feel the space in your body…open. 

LONG PAUSE…

Here, in this space,

Lies your stillness. 

This moment between your breathes,

This pause between your thoughts. 

PAUSE…

See if you can lean into it now,

Imagining that space opening up,

Expanding,

And filling you with peace.

LONG PAUSE…

It’s quiet here.

Gentle. 

Filled with a welcoming nothingness that eases you,

Relaxes you,

And calms you. 

PAUSE…

Let every breath expand your stillness just a bit more,

Letting it be okay if butterflies of thoughts find their way in, 

While you observe them fluttering until they disappear. 

LONG PAUSE…

Your mind is clear,

And your heart is light.


Namaste, Beautiful



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Hey, it’s Katie and I’m here for a mid-month check in. How are you? How’s your month coming along? How’s your mental health? 

We’re well into Mental Health Awareness Month and I hope you’ve really been enjoying all the bonus and guest meditations we’ve been providing across the network. The team and I have been working hard to make sure you have a wide variety of meditations and voices to support you! 

I’m sharing honestly today about why we need to “slow down to speed up” and what that’s actually looked like for me this month (single mommying with hubs out of town, end of school extra activities and moving!). It ain’t been pretty y'all. 

But I’m sharing because we all have these heavy seasons and I’ll walk you through what worked for me to lighten the load and helped me slow down, all in the name of preserving my mental health. 

I also share a poem/meditation I wrote recently called “A Million Little Reasons” that I hope really speaks to your heart. 

ANNOUNCEMENTS:

1) Tuesday, May 21 is World Meditation Day! We’re celebrating with a special “World Meditation Day Meditation” going live on all our podcasts. Come meditate with us! 

2) FREE MASTERCLASS: On June 18 at 1pm est, I’ll be co-hosting a Live Masterclass with my friend JJ Flizanes called “The Roadmap to Emotional Healing.” You can find out more and sign up for free here: 
http://jjflizanes.com/wmn

Lastly, if you’re enjoying our meditations, we would be so grateful for your rating and reviews on Apple Podcasts! It always helps others just like you find us easily. 

Thank you so much for listening and I love you! 

Katie 

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If you can dream it,

If you can see it in your mind,

You can see it in your life. 

Dream it, believe it, see it. 

So settle in now,

Deep into the gentle rhythms of your breathing.

Slowing down,

With every wave of air going in,

And out.

In,

And out. 

PAUSE…

Open your body,

Releasing any tension or heaviness,

As you come into this moment. 

PAUSE…

Open your mind,

Letting go of all thoughts,

And plans.

As you ease into the stillness.

LONG PAUSE…

With an open mind, 

And an open body,

With a clear, wide space revealed.

Imagine the dreams filling you up,

Dancing, singing, and painting their colors. 

LONG PAUSE…

Your dreams are worthy of being realized. 

You are worthy of your dreams. 

PAUSE…

So imagine yourself coming inside, 

And gathering up these dreams,

Holding them lovingly in your arms. 

PAUSE…

You can feel your dreams softly vibrate, 

Their warmth reminding you that you are a being of light,

The same energy as the sun and the Earth.

PAUSE…

Believe…

These dreams are yours if you choose them,

Believe in them,

And pursue them. 

PAUSE…

Believe…

Imagine yourself embodying one of these dreams.

See yourself living it,

Being it.  

Feeling it. 

PAUSE…

Bring your attention to the feeling of living this dream. 

How does your body feel? 

How does your mind feel? 

How does your heart feel? 

PAUSE…

As you leave this meditation today, 

Decide to take one action in the direction of your dreams. 

LONG PAUSE…

Oprah said, “the biggest adventure you can ever take is to live the life of your dreams.”



Namaste, Beautiful



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Today’s guided meditation will give you a visualization you can use while in savasana position. 
 

The very first meditation I ever experienced,

Was at the end of a yoga class,

As we melted into Savasana…corpse pose. 

PAUSE…

It was a magical experience,

And I hope to give you a bit of that magic during this meditation. 

So allow yourself to settle, 

Inviting your body to lie down comfortably. 

PAUSE…

Now take a moment to stretch your arms as far above your head as possible,

And then stretch your legs in the opposite direction,

Elongating your spine,

Stretching your body.

PAUSE…

Now as you exhale, 

Release your arms and legs,

And relax yourself into comfort.

PAUSE…

Feel what’s beneath you,

The floor, 

Or your bed,

Or the couch,

And just become aware of the weight of your body on top of it. 

PAUSE…

Now breathe in deeply,

Expanding your belly as far as you can,

Holding it for a moment,

And then exhaling,

Contracting the belly,

And letting all that air go. 

PAUSE…

Relax even deeper, 

Melting just a bit more with every breath out. 

LONG PAUSE…

Savasana, or corpse pose,

Gives us a chance to practice stillness.

To practice the art of being,

And not doing. 

To practice clearing our minds, 

And softening our bodies.

PAUSE…

There is nowhere for you to be,

Nothing for you to do.

So surrender yourself to the pose, 

Breathing yourself deeper,

And deeper into this moment.

LONG PAUSE…

Allow your feet to part,

Your legs to soften, 

And relax. 

Open your hips,

And soften your belly.

PAUSE…

Feel a warming energy travel slowly up your spine,

Beginning at the bottom of your back,

And rising,

Rising,

Breath by breath,

Melting you,

One vertebrae at a time.

All the way up to the top of your neck. 

Breathe…

PAUSE…

Let your heart open,

Your arms get heavy,

And your neck and face,

Soften and relax.

PAUSE…

Stillness is here within you,

Behind the movement of thoughts,

Past the highways of fear.

Deep within the center of you.

Right here. 

Always.

LONG PAUSE…

Now slowly begin to wiggle your fingers and toes,

And when you’re ready,

Bring yourself to a sitting position. 

PAUSE…

Bring your hands to your heart,

And take a moment to honor this body,

The space,

This practice.

The light in me honors the light in you.

Namaste, Beautiful



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Hey, it’s Katie and I want to welcome you to this special bonus episode. It’ll be here for you completely ad-free for the next week so you can get a feel of what it’s like to be a PREMIUM member. If you’d like an easy ad-free experience for all of our podcasts - that’s over 200 episodes each month, then JOIN PREMIUM today at https://WomensMeditationNetwork.com/premium

So take a look at what lies inside,

Those hopes, desires and goals.

Oftentimes we hear a voice that tells us no.

You can’t do that, it says,

It’s never been done.

You’ve failed too many times before.

You can’t do that,

It’s way too hard,

You don’t deserve the rewards.

PAUSE…

This voice, 

She’s not you,

She’s fear coming out to play.

So take a deep breath,

And come inside.

You know the truth today.

PAUSE…

Yes you can.

Yes you can.

PAUSE…

Anything you want to do,

Anything you can possibly dream up,

Is yours to step into, my dear.

So don’t let that voice,

Determine your fate,

You are the one in charge here.

Yes you can.

Yes you can.

PAUSE…

Just one step today,

Is all it takes,

To put it all in motion.

One day at a time,

Will build your confidence,

And deepen your devotion.

PAUSE…

Yes you can.

Yes you can.


Namaste, Beautiful



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If you slow yourself to a halt,

If you stop and take a pause. 

The frantic race you’ve been running,

Will reveal its constricting walls.

PAUSE…

Catch your breath long enough,

To see there’s so much more,

Beyond all the accomplishments, 

You seem to be running for. 

PAUSE…

Way past the clouds of stress,

Beyond the winds of tasks,

The clear blue skies are visible,

And well within your grasp. 

PAUSE…

Breathe in deep,

As you stretch up real high.

Breathe in deep,

As you touch the clear blue skies.

LONG PAUSE…

Up here time doesn’t exist,

No deadlines or tasks to do.

Your mind is clear and fresh,

Ready to dream and renew. 

PAUSE…

Surrender yourself now,

Be one with the open space.

Feel your body soften,

From your toes up to your face.

PAUSE…

Your mind swims in freedom,

Your soul fills with ease,

You’re one with the openness,

Part of the celestial breeze.

LONG PAUSE…

Everything is possible,

There’s nothing you can’t dream.

Limits are only in your mind,

So dance upon the stream. 

PAUSE…

Breathe in deep,

As you stretch up real high.

Breathe in deep,

As you touch the clear blue skies.

LONG PAUSE…

What beauty awaits you,

Within the magic atmosphere.

What can you possibly dream up,

When you let go of all the fear?

PAUSE…

Ride upon the waves,

Of the skies that hold you.

Let the possibilities run wild,

As you sail along the blue. 

PAUSE…

Namaste, Beautiful



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