DiscoverSleep Meditation for Women
Sleep Meditation for Women
Author: Sleep Meditation
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© Women's Meditation Network
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Sleep meditations created for women or anyone who feels called to listen 💗. Can’t sleep? Insomnia? Mind racing with worries and a never-ending to-do list? Tune in to the Sleep Meditation for Women podcast and let these guided meditations help you ease into sleep peacefully. Brought to you by the Women’s Meditation Network and hosted by Katie Krimitsos. Get comfy, press play and let yourself be guided into dreamland. Get more meditation resources at https://WomensMeditationNetwork.com
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When’s the last time you sat in silence,
Really felt it in your soul?
How long has been since you sat with yourself,
With no one else around?
PAUSE…
Take a deep breath and close your eyes,
As we seek that quiet once again.
It’s time to see what’s changed within,
Since the last time you checked in.
PAUSE…
There’s so much energy around us,
From people and their devices and machines.
And though we need these things a lot of the time,
They’re not necessary as much as we think.
PAUSE…
Once we let these distractions into our lives,
It gets harder and harder to say no.
And once we stop making space for the quiet,
We forget that we need it at all.
PAUSE…
It’s so easy to get caught up in the hum of it all,
To go with society’s flow.
But when we start to crave that hum over other things,
It’s a sign we might need to let go.
LONG PAUSE…
Inhale and pull peace deep into your body, hear only the sound of your breath.
Exhale and assess how much calmer you feel, as the peace flows from cell to cell.
PAUSE…
The answers we seek from those around us,
Can be both helpful and not.
But the answers we seek from our spirit
Are always on the mark.
PAUSE…
There’s certainly value in connection.
No one wants to figure out life all alone.
There’s another sort of connection, though,
And it’s older and wiser than most.
PAUSE…
This connection doesn’t need wi-fi.
It runs without battery or plug.
It only requires your commitment,
And a willingness to both listen and hear.
PAUSE…
And unlike so many other platforms,
That tend to steal away pieces of you.
Your silent connection to spirit
Returns what’s lost as it pays dividends.
LONG PAUSE…
Take a deeper breath this time, sink deeper into the quiet.
Send your distractions away as you exhale, leaving your mind clear and ready.
PAUSE…
Ideally, we’re looking for balance,
A way to thrive inside and out.
But until you know how much is too much,
It’s too hard to make the call.
PAUSE…
So take a little away from the world,
A peaceful respite now and then.
Pay attention as the feelings and thoughts bubble up,
And look for the messages they hold.
PAUSE…
If you struggle to find their meaning,
Sit with your questions for a while.
Use the clear, quiet space to sort it all out,
And lean into what makes it okay.
PAUSE…
Trust what your inner voice tells you,
Now that you’ve given her a chance.
She knows what you need before you do,
And her signal is constantly strong.
LONG PAUSE…
Breathe in as you imagine a grounded new you, hopeful, inspired, and at peace.
Breathe out with the knowledge that you know what to do, now that you’ve tuned the dial.
Namaste, Beautiful
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A long time ago, there lived a King who was famed for his wisdom through all the land. Nothing was hidden from him, and it seemed as if news of the most secret things was brought to him through the air.
But he had a strange custom. Every day after dinner, when the table was cleared, and no one else was present, a trusty servant had to bring him one more dish. It was covered and even the servant did not know what was in it. Neither did any one know, for the King never took off the cover to eat of it, until he was quite alone.
This had gone on for a long time, when one day the servant, who took away the dish, was overcome with such curiosity that he could not help carrying the dish into his room. When he had carefully locked the door, he lifted up the cover, and saw a White Snake lying on the dish. But when he saw it, he could not deny himself the pleasure of tasting it, so he cut off a little bit and put it into his mouth.
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Amidst the chaos and the noise,
The busyness of the day,
You push yourself to keep on going,
To keep up the frenzied pace.
PAUSE...
But when you feel quite drained,
Your spirit yearns for retreat,
A place to rest and renew,
And let your soul just breathe.
PAUSE...
You find your haven in nature,
Where the earth and sky unite.
With soft green grass beneath your feet,
It all just feels so right.
PAUSE...
You close your eyes and hear the sounds,
Of rustling leaves and birds,
Release the tension you’ve been holding,
Let go of your worries and hurt.
PAUSE...
Inhaling deeply, you smell the scents,
Of the earth, the flowers, the grass.
Your senses are fully awakened,
You embrace this moment to last.
PAUSE...
As you lie down on the ground,
The earth supports your weight,
You let yourself surrender,
Into a calm and peaceful state.
PAUSE...
With each exhale, release the stress,
And let your body ease.
Feel your breath become steady,
And surrender to the breeze.
LONG PAUSE...
In this space of stillness,
You find a strength so deep.
Renewed, refreshed, and ready,
It almost makes you weep.
PAUSE...
In these moments of rest,
You hear your voice inside.
You’re reminded of your purpose,
And know that it will guide.
PAUSE...
Slow down to speed up,
Rest and renew right now.
I promise you’ll find joy,
If you just stop and allow.
PAUSE...
Slowing, slowing, slowing down,
Each breath fills you more.
Calming, calming, calming down,
Tranquility’s in your core.
Namaste, Beautiful
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If you close your eyes, can you see it?
The thing that matters most?
The thing that makes your life worthwhile,
And encompasses all of your hopes?
PAUSE…
It’s different for each one of us,
Whether a concrete or intangible thing.
It’s the essence of what we hold sacred,
The reason our hearts can sing.
PAUSE…
For some of us, it’s our children,
Those precious, angelic gifts.
For others, it’s our parents,
The souls who allowed us to exist.
PAUSE…
Others live to love their pets,
The animals who brighten their lives.
And many more live for their art,
Their creations helping humanity to survive.
PAUSE…
So what is the thing that lights you up,
That makes your existence worthwhile?
What eases your load and keeps you striving,
No matter how challenging the trial?
LONG PAUSE…
Take a breath and picture it, the gem in your heart’s crown.
Release the breath with gratitude, giving thanks for what you’ve found.
PAUSE…
Think about the peace this gift gives you,
The joy and satisfaction.
Think about what it adds to your days,
The way it guides the laws of attraction.
PAUSE…
We would likely do anything,
To hold on to this gift.
To keep it safe and well and strong,
To protect and watch over it.
PAUSE…
What does it do to your body,
When you give it your full focus?
Does it warm your heart, or stir your mind,
Or just give you something to trust?
PAUSE…
The things that make us joyful,
Also give us strength.
They remind us what to hold onto,
And what to keep at length.
LONG PAUSE…
Inhale and pull the power of love inside.
Exhale and vow to share the best you can provide.
PAUSE…
Whatever you choose to give the world,
And whatever it gives you in return,
The impact grows in both directions,
Because of the love lessons you learn.
PAUSE…
So your vision is important,
The treasures you see have meaning.
And the sights you end up holding most dear,
Are proof the universe is intervening.
PAUSE…
It points us to our greatest good,
To what we’re meant to give.
It rewards us when we zero in,
And find purpose as we live.
PAUSE…
Acknowledge your blessings, dear one.
Feel them with you at every step.
Build your world around what you love,
And know there’s always more you can accept.
LONG PAUSE…
Breathe in and pull your priorities close, the gifts that shape your life.
Release that breath on a wave of love, and prepare for more gifts to arrive.
Namaste, Beautiful
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Close your eyes and relax your body,
Let your mind float gently and free.
Think about what it takes to rise,
Beyond the world we see.
PAUSE…
Let a bird be your inspiration,
No matter the color or size.
It’s their freedom we hope to replicate,
Their wildness, the ultimate prize.
PAUSE…
Imagine if you were gifted wings,
The choice to take to the skies.
To flap your way across the beautiful blue,
As higher and higher you rise.
PAUSE…
Would you go far, travel the world?
Or stay close and rediscover your home?
What sights call out to your curiosity?
What journey inspires you to roam?
PAUSE…
Would you fly over all, just taking it in,
Or would you dip lower to see?
Is the flying itself the greatest joy,
Or are there things you must view to believe?
LONG PAUSE…
Take a breath and imagine your voyage, the freedom to go where you choose.
Release the breath with a smiling heart, full of the gift of adventure.
PAUSE…
What would it be like to simply take flight
Whenever your heart felt the pull?
You could go anywhere, see anyone,
Take off when your daily life felt dull.
PAUSE…
Perhaps you might even spot a new home,
As you’re darting around in the sky.
A place that would comfort and soothe and inspire,
While keeping you warm and safe and dry.
PAUSE…
You just never know what exists in the beyond,
What lies waiting for you to fly over.
The gift of wings could change everything,
Pull all of your dreams even closer.
PAUSE…
And then there’s the unfamiliar feeling,
Which must be simply wondrous.
The drafting, the floating, the dipping, the soaring,
Zooming and flowing between winds so blusterous.
LONG PAUSE…
Inhale as you picture yourself as free as the wind.
Exhale the breath joyfully, let your spirit tumble and spin.
PAUSE…
And perhaps, while you’re up there,
You’ll encounter some friends.
You’ll fly in formation,
Stay in sync as you ascend.
PAUSE…
Relying completely on the compass within,
You’ll head where you’re intended to be.
And when you arrive, you won’t be alone,
For friendship is a guarantee.
PAUSE…
When the time comes to go back,
Your group will gather around you.
You’ll fly home altogether,
Each one made stronger by the miles you flew.
PAUSE…
So now that you’ve envisioned
All the pleasure flight brings,
The next time you’re wishing,
You might ask for wings.
LONG PAUSE…
Breathe in and imagine your gorgeous bird self.
Breathe out and take with you sweet freedom itself.
Namaste, Beautiful
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Let it all float away, mama.
All those worries, concerns or stresses you may be feeling about whether or not you’re being a good mom.
All those judgements that may be coming at you - whether they’re from others or yourself...let them all go.
Even those quiet whispers that wonder how your kids will turn out as adults...let them go.
And instead, sit in this truth.
You’re doing a great job, mama.
And you are a phenomenal mother.
And your little ones are so blessed to have you.
No matter how many mistakes you make.
No matter how unique your style of parenting.
No matter how many times you’ve broken down.
You are doing a great job.
So the intention of today’s meditation is to give you the space to swim in the greatness of your mothering. So you can embrace the beauty of its imperfection and honor yourself for showing up every day.
Close your eyes and settle into a position that’s comfortable for you.
Slow your breathing down,
Inhaling just a little more,
And exhaling just a little longer.
Feel the air come into the lungs and fill your belly.
Relax your cheeks,
Let your lower jaw release and let your tongue drop from the roof of your mouth.
Lower your shoulders,
Soften your stomach,
Relax your legs.
Feel your body melting into your position.
And breathe.
PAUSE…
This time is for you mama.
To honor you.
To remind you that you are doing a great job.
And that your kids are blessed to have you.
Breathe deeply,
Exhale completely.
PAUSE…
I want you to imagine yourself sitting in your favorite spot in your home.
You feel so comfortable here. You are safe and cozy.
Take a deep breath in, filling your belly with air,
And as you exhale, relax yourself further into your favorite spot.
PAUSE…
Now imagine that your child walks into the room.
They’re 20 years older than they are now,
An adult in the world.
And they’re here in front of you, coming home to visit you, mama.
Notice what you see on your face as you look at your child.
Joy. Pride. Gratitude.
Intense love lighting you up.
Your heart is full and you hear your inner voice whisper, you did a great job, mama.
Notice your chest expand with air as you drink in the sight in front of you.
Your child is here,
Healthy.
And authentically themselves.
PAUSE…
Notice that in this space of appreciation for the child you have raised,
As you watch your beautiful kid in front of you,
There are no judgements.
No guilt.
No worries about your parenting or even about your child.
They do not exist here.
All that exists is this incredible human in front of you.
And a deep knowing in your gut that you have done a great job.
And you continue to do a great job.
PAUSE…
Now take a deep breath in, inhaling oxygen deep into your body,
Feeling it nourish and cleanse you,
And breathe out completely, letting yourself sink deeper into relaxation.
PAUSE…
You will never be a perfect mom.
There is no such thing.
But you are the perfect mom for your child.
And no matter how many missteps you may make,
No matter how much you second-guess yourself.
You are a phenomenal mother.
And you’re doing a great job.
Let your inner voice continue to guide you through the terrain of mothering.
And trust that you are doing your best.
And that your parenting journey is yours to co-create with your child.
Every single day.
PAUSE…
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This special Reiki Sleep meditation is guided by my good friend and Reiki Master, Tina Conroy. If you’d enjoy it and would like more Reiki resources from her, visit TinaConroy.com.
PAUSE…
I invite you to place your hands on your heart.
Take a nice long slow deep breath in,
And a nice long slow deep breath out.
We call forth this energy of reiki,
For the highest and the greatest good,
At this time.
Place your own intention in your mind,
PAUSE…
And so it is,
And so be it.
PAUSE…
Shift your awareness,
To the top of your head.
Feel your body heavy,
Your arms and legs,
Your front body and back body,
Descend.
PAUSE…
Imagine your body is so heavy.
It feels like you're filled with sand.
At the base of your spine,
Imagine a tiny hole.
PAUSE…
This sand slowly releases,
Down and out,
And away from your body.
PAUSE…
You are feeling lighter,
And lighter.
PAUSE…
Your breath is soft.
PAUSE…
You begin to notice,
The last few pieces of sand,
As they drift away,
Down and out,
And away from your body.
This tiny hole closes,
And at the top of your head,
A beautiful waterfall of light.
This reiki energy rushes in,
You allow this cleansing energy,
And calming energy to flow,
From the top of your head,
And through your entire body.
You now feel light.
Like a feather.
PAUSE…
Become aware of this energy,
Feeling your face and eyes.
Softening the skin on your face,
And relaxing your eyes.
Your cheekbones,
Your lips,
And your jaw.
PAUSE…
Awareness moves to your throat,
And your neck.
Feel this calm energy soothe your throat.
PAUSE…
This energy fills your heart space.
Feel your heart,
Peaceful and calm,
The place for love,
Kindness,
And compassion.
This place,
For self-love.
PAUSE…
This reiki energy fills your belly now,
Your stomach area,
Feel it calm.
PAUSE…
Feel surrender.
PAUSE…
Observe and notice your hips,
Feeling your hips settle.
Letting go of your long day.
PAUSE…
This energy fills your knees.
And down your legs.
Caressing your knees and legs,
Feeling light and relaxed.
PAUSE…
Notice your feet,
And as this reiki energy flows to your feet,
Releasing anything left,
Of stress and tension,
Feeling now completely at ease,
And relaxed.
PAUSE…
Wishing you sweet dreams.
And reiki blessings.
Namaste
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Breathe in deeply,
And then go inward deeply,
To your center of peace.
LONG PAUSE
Continue breathing
and holding a place of peace–
A place of serenity and relaxation.
LONG PAUSE
Now, let your mind unwind.
Let any tense or distracting thoughts
Simply evaporate.
Feel the peace as they disappear.
LONG PAUSE
Continue breathing,
and now imagine
stepping outside
on a cool, spring day.
The air is a mixture of
warming sunshine
and the last gasp
of winter’s chill.
PAUSE
As you stroll,
you notice tiny pockets of snow
still dotting the ground,
white tufts with
green and brown life
pushing through.
PAUSE
Green stems and buds
rise from the ground
like sentires awakening
from a fairy-tale slumber.
They rise and reach
toward the warming sun.
PAUSE
As you walk,
a nippy breeze
catches in the trees,
trembling them for a moment,
and then returning them
to strength and calm.
PAUSE
The branches of the trees
are peppered with bud,
some like green leaves:
Others like tiny white flowers.
When another breeze
shakes the trees,
the buds hold on
eager for their chance to bloom.
They won’t give in.
PAUSE
As you walk along,
a flock of birds flies above.
Some land in a tree near you,
and begin chirping happily,
buoyantly,
as they make their way back from
the warmer climes of the South.
PAUSE
You pause near the tree,
listening to the chorus of joy,
and noticing the beautiful red breasts
of the birds,
dancing between the branches.
The robins are back.
PAUSE
A little farther down the path,
water burbles,
and you see the first
flow of an icy stream
as the water melts.
PAUSE
In the stream,
translucent shards of ice
still cling precariously
to rocks and branches.
They soon give way to
the stream’s destiny.
And the water flows.
PAUSE
A silver fish with
a rainbow on its back,
pops its head out of the water,
then sinks back into the stream,
darting in, out and around bits of ice.
PAUSE
The sun rises higher in the sky,
beaming its warmth to you,
and moderating the chilly breeze.
You find a rock by the stream,
and perch yourself upon it.
PAUSE
A pair of deer stop by the stream,
dipping their noses in the water,
and lapping it up with their tongues.
They pause when they see you;
then scamper away.
PAUSE
While sitting on the rock,
an enormous sense of peace
fills you.
With spring’s kiss,
Nature awakens around you.
You feel calm.
You feel connected.
You feel part of Nature
at your core.
PAUSE
As your time at the rock
comes to end,
you stand and leave,
feeling the ultimate peace,
the ultimate connection to life.
And you carry that back with you
to embrace and share..
NAMASTE, BEAUTIFUL
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Breathe…
And slow yourself down.
Become aware of the intricacies of your breath.
PAUSE…
Feel the cool air on your nose as you breathe in,
And the warm air on your nose as you breathe out.
PAUSE…
Notice your belly rise with every inhale,
And fall with every exhale.
PAUSE…
See if you can expand your breath.
Inhaling a little deeper each time you breathe in,
And exhaling a little longer each time you breathe out.
PAUSE…
Slow it all down,
Sinking deeper and deeper,
Releasing more and more,
Feeling lighter and lighter,
As you come into the quiet.
LONG PAUSE…
There’s magic that exists in your breath.
Profound wisdom in the air that flows in,
And out.
PAUSE…
It feels,
It knows,
It heals.
It flows.
PAUSE…
It all exists right here within you,
The ability to heal,
The ability to nurture and love,
The ability to glow.
LONG PAUSE…
So find the rhythm of your breath,
Honoring its journey in and out of your body.
Witnessing the way it fills you,
Refreshes you,
And calms you.
PAUSE…
Become aware of the way it cleanses you,
Clears you,
Heals you.
LONG PAUSE…
Breathe in blue,
And invite the healing energy to ride the waves of your breath,
Inching its way into every crevice of your body.
Repairing,
Restoring,
Healing.
Breathing in blue.
LONG PAUSE…
If there are parts of you that are broken,
Hurting,
Or unsettled…
In your mind or in your body…
Let the blue energy find them,
Embrace them,
And heal them.
LONG PAUSE…
The healing breath covers you tonight,
In her blankets of unconditional love.
Open yourself now,
Inviting restoration,
And healing.
LONG PAUSE…
Namaste, Beautiful
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If you close your eyes and breathe,
If you let go of all that's been,
You'll find a flame within you,
Waiting to grow big again.
PAUSE...
Feel the warmth that lies inside,
Like a smoldering ember deep.
It's been waiting for this moment,
To awaken from its sleep.
PAUSE...
Imagine a roaring fire,
With flames that dance and sway.
It's your spirit, strong and powerful,
That ignites the brightest blaze.
PAUSE...
The flames grow higher still,
As you fan the fire you made.
Your passion and your purpose,
Rise up, bold and unafraid.
PAUSE...
The heat and light now fills you,
And you feel alive and strong.
Your soul is blazing brightly,
With a fire and its special song.
PAUSE...
Stoke the flames and let them rise,
Till they burn bright and true.
Your inner fire is blazing now,
And there's nothing you can't do.
PAUSE...
Let the fire guide you forward,
Through confusion and doubt.
It will light your way to greatness,
And hold your hand throughout.
PAUSE...
As the flames continue rising,
And the heat begins to spread,
You'll discover hidden gifts,
Strength you didn’t know you had.
PAUSE...
It grows with each step,
The fire in your heart and soul.
It guides you on your journey,
Burns away what’s not whole.
PAUSE...
Let your inner fire burn,
As your eyes grow fierce with love,
There’s so much out there for you,
So much you’re made of.
PAUSE...
You are the master of the flame,
And the keeper of its light.
Awaken your inner fire,
And ignite your life with might.
Namaste, Beautiful
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Our former selves are ghosts to us,
Still present but not really.
Though it may seem like they’re past their use,
In truth, their memory is a blessing.
PAUSE…
Close your eyes and see who’s there,
Which versions of you still linger.
Ask yourself where you all stand,
If there’s anything you still wonder.
PAUSE…
Though we want to believe we shed those selves,
When new understanding settles in,
We actually move farther if we’re willing to embrace
The messy past hiding within us.
PAUSE…
It’s not that we have to wallow there,
Or relive what we’d rather not.
But whatever they are, we are as well,
And their scars have stories to tell.
PAUSE…
If we don’t listen when they speak,
Our present life just gets harder.
For they know better than anyone else,
What it takes to make us smarter.
LONG PAUSE…
Picture a younger version of you, hold yourself close as you breathe in gently.
Prepare to listen as you speak to you, breathing out to make space in your body.
PAUSE…
What did she need that she didn’t find?
What lessons did she teach you?
Have you found what ‘that’ you lacked,
Or are you still searching for answers?
PAUSE…
It may be daunting to look back this way,
To see how much work remains.
But taking stock reveals successes too,
Showing you where you shine.
PAUSE…
Think of these selves like rings of tree,
Their number growing as you age.
And like those rings, they’re safely surrounded,
By the growth you’ve toiled to achieve.
PAUSE…
They still exist like shadow selves,
Appearing when circumstances demand it.
But like the rings in the tree, or ghosts in the attic,
They’re only glimmers of what used to be.
LONG PAUSE…
Inhale and accept the process, the ever changing shifts.
Exhale and accept the necessity of keeping watch as you advance.
PAUSE…
At some point, you will all be friends,
You’ll coexist gratefully.
For they are pleased that you battle on,
With the tools they crafted for you.
PAUSE…
The past is never quite what we think.
Our memories let us down.
But a sister-you never forgets a thing,
And she’s there to cheer you on.
PAUSE…
So look more fondly on your past.
Don’t fear what you have been.
We all spend time in foolish places,
Until we figure out where we belong.
PAUSE…
Even if you haven’t found that place,
The one that’s meant for you.
Your early selves hold all the clues,
And they believe in what you can do.
LONG PAUSE…
Breathe in as you take your ghosts by the hand, accepting what they offer.
Breathe out and settle into their company, feeling more whole when you’re together.
Namaste, Beautiful
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Breathe. Just breathe.
And let your body,
unfold in peace
with each breath.
LONG PAUSE
Now turn inward,
and take a moment
to express gratitude
for all that is in your life.
LONG PAUSE
And while relaxing,
let your heart and mind
focus on you.
This time is all about you.
LONG PAUSE
Imagine now, a tiny light
opening in your center.
The light is flowing with colors:
White, yellow, orange, and red.
PAUSE
And, this light seems to form
in an area of your body
that feels delicate,
an area where you’ve
carried pain or hurt.
PAUSE
Yet, as the light shines,
it absorbs the hurt,
taking away the sting
of the feeling.
PAUSE
The light glows,
and after a moment,
you understand that the light
is really a tiny flame,
a flame of energy.
PAUSE
The flame dances from side-to-side,
and slowly begins to grow,
giving off a feeling of strength,
of power rising from the inside.
PAUSE
As it touches hurt, pain or grief,
it swallows the feelings,
leaving ashes that
simply float away.
It replaces them
with strength.
PAUSE
Soon the energy flame
has danced and grown
all through your core,
radiating pure strength.
PAUSE
As it grows,
there may be a part of you
that is hesitant–
a part of you questions
just how strong you are.
PAUSE
The flame invites you
to embrace all of you.
It whispers within that
you have incredible strength–
strength beyond your imagination.
PAUSE
And as the flame shines,
it gives off more power.
You notice that its edges
begin to change,
to fan out
in different directions.
PAUSE
The flame transforms slowly
until you notice what appears
to be wings opening on each side
and the shape of a head.
PAUSE
After a moment,
the shape evolves
into a bird, a Phoenix,
the bird of fire and power.
PAUSE
Now, imagine that this
beautiful bird of fire,
this bird of strength and energy
enfolds all of you
in its wings.
PAUSE
Then, slowly,
you and the phoenix rise,
lifting above the house
into the night sky.
PAUSE
The air is cool,
and you feel completely comfortable
with this powerful energy
carrying you higher.
PAUSE
Against the night sky,
the fiery phoenix shines
like a beacon of hope for you,
glowing brighter
than the moon and stars.
PAUSE
Then the phoenix pauses,
and opens its wings.
And as it does,
you realize your arms
are the fiery wings.
You and the phoenix
are one.
PAUSE
Suspended against
backdrop of the night sky,
you feel the blaze of energy,
the strength and passion
of the phoenix
as it courses through you,
empowering you.
PAUSE
And with this bold, new energy,
You, the phoenix,
glide back to your room,
to a welcome bed.
PAUSE
As you land,
the wings of fire
fold inward,
ready for you to
call on them again,
at any time.
PAUSE
You understand that
you are a phoenix,
with great strength and power,
and you can
rise from the ashes
again and again.
Nothing keeps you down.
NAMASTE, BEAUTIFUL
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The shadows have come out to play,
The anxieties are rising within.
Your stomach churns,
Your head spins,
Every part of you is uncomfortable.
PAUSE…
It all feels so real,
But take a deep breath…
And you’ll see.
That all this emotional discomfort.
All this worry and anxiety and fear,
Exists in the past and in the future.
So breathe in deeply,
And allow your breath to pull you here,
Into the present,
Far away from all of it.
PAUSE…
Your regrets,
Shame,
Or sadness,
All your emotions are real.
But the emotions exist,
For things that happened in the past.
PAUSE…
So imagine yourself breathing them out,
With every exhale.
Slowly releasing their hold on your heart,
And on your mind.
LONG PAUSE…
All your worries,
Anxieties,
And fears,
All your emotions are real.
But the emotions exist,
For things you foresee for the future.
PAUSE…
So imagine yourself breathing them out,
With every exhale,
Slowly releasing their hold on your heart,
And on your mind.
LONG PAUSE…
This moment,
Right now,
Is all you have.
Is all there is.
PAUSE…
So ease your emotional discomfort,
By choosing to live in the present.
Pulling yourself deeper here,
With every single life-giving breath.
LONG PAUSE…
Let go of control,
Let go of the emotions.
This moment right here is what you have.
PAUSE…
So open yourself up,
With all of your imperfections,
With all of your humanness,
And pray for grace,
Pray for peace,
Pray for love.
PAUSE…
Feel them wash over you,
Filling your beautiful soul,
And covering you in a soft, warm blanket.
PAUSE…
Let your heart and mind be soothed,
Let your body be relaxed.
And be here.
Separate from your thoughts.
Separate from your fears.
Humming with the warm glow of love covering you.
PAUSE…
You deserve grace.
You deserve love.
PAUSE…
So rest your soul, sweet one,
And know the discomfort in you has dissolved,
And left you here,
Raw and real,
And covered in love and faith.
Sweet Dreams, Beautiful.
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This special Reiki Sleep meditation is guided by my good friend and Reiki Master, Tina Conroy. If you’d enjoy it and would like more Reiki resources from her, visit TinaConroy.com.
PAUSE…
I invite you to allow,
This beautiful reiki healing.
I call forth this reiki energy,
For the highest and greatest good,
At this time.
Place any intentions in your mind.
PAUSE…
We call this forth,
For the highest and greatest good.
PAUSE…
As you take a nice long slow deep breathe in,
And a nice long slow deep breath out.
Settle in.
PAUSE…
I gently place my hands upon your head,
Allowing this beautiful reiki energy,
This waterfall of light,
To enter,
And move through your body.
PAUSE…
Slowly become aware of this reiki energy,
Over your eyes,
And face.
Feeling your face and eyes,
Settle in,
To receive this energy flowing.
Around the face,
And settling your eyes.
LONG PAUSE…
Shifting your awareness to your throat and your neck,
Allowing the warmth,
Of this beautiful energy,
To balance and calm your throat center.
LONG PAUSE…
Awareness moves,
To the center of your chest,
Your heart space.
Feel the warmth,
In you heart,
This beautiful place of love,
And kindness.
PAUSE…
Feeling this warmth,
As it moves through your belly,
And abdomen.
Notice the gentle rise and fall.
This energy calms,
And balances,
The belly,
And stomach.
LONG PAUSE…
Awareness shifts to your hips.
Feeling your hips relax and settle.
PAUSE…
This energy healing flows,
To your knees.
Feel your knees,
Warm and heavy,
Caressing your knees,
And your legs.
PAUSE…
Allow this energy,
To be received,
At the bottom of the feet.
Allowing the feet to be caressed,
And healed,
From your long day.
PAUSE…
Feeling completely healed.
From the top of your head,
To the tips of your toes.
Drifting peacefully,
Off to sleep.
May you be blessed.
Sweet dreams,
Reiki blessings
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The night closes around you
like a fluffy blanket,
cozying up to you,
and letting the softness
of sleep unfold in you.
LONG PAUSE
Your breathing naturally slows,
and your body sinks
gently into the folds
of your bed.
LONG PAUSE
You keep breathing,
becoming aware of your breath,
and of the lightness
of your body.
It feels delicious.
LONG PAUSE
As you continue breathing slowly, comfortably,
imagine yourself
in a warm shower
with the beads of water
streaming down your back.
PAUSE
The watery massage relaxes you,
and lets your mind,
as well as your muscles,
ease up naturally.
PAUSE
You put your head
in the shower stream,
and let the warm water droplets
massage your scalp and neck.
PAUSE
After a few moments
of relaxing in the steamy water,
a vision appears.
The steam of the shower
transforms into mist of a forest.
PAUSE
You follow the mist
in your vision,
and it leads
you to the edge
of a lake.
PAUSE
Slowly, you tip your toe
into the lake.
The magical waters
send healing ripples of energy
Through you.
PAUSE
You descend into the lake,
letting your body
be enveloped in healing.
PAUSE
Each drop of water that
touches you,
renews you,
restores your energy.
PAUSE
You gently roll onto your back,
floating comfortably in the water.
Your eyes scan the lush green forest
circling the lake.
You smile at the
hidden gem of nature
that has revealed itself to you.
PAUSE
Gazing up at the
powdery blue sky,
you see dozens of
clouds like painted streams
across a canvas.
PAUSE
Colorful birds fly in and out
of the forest,
chirping in joy and then soaring
into the wispy clouds above.
PAUSE
A pink and green fish jumps,
plopping into the water
and sending bubbles
to the surface
like secret smoke signals.
PAUSE
In the distance,
a mother deer and her fawn
quietly lap up the water
from the lake,
then scamper off.
PAUSE
While floating on your back,
you notice the sunlight
filtering through the trees,
each thread of light
casting shadows
of leaves and trees.
PAUSE
While gazing at the sunlight,
two brown squirrels
chase each other in the trees,
causing the sunlight
to shimmy and shake
as it reflects.
PAUSE
Slowly, you paddle
to the side of the lake
where a large towel
magically opens,
waiting to embrace you.
PAUSE
The cushy towel folds around you,
gently drying you and warming you,
and you take moment
to thank the lake and the forest
for all their beauty.
PAUSE
You snuggle deep in the towel
And close your eyes.
When you open them again,
you are home in your own bathroom
wrapped in a towel.
PAUSE
And though your time
at the forest lake has ended,
the peace and beauty it brought
rests comfortably inside you
now and always.
NAMASTE, BEAUTIFUL
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Breathe…
And slow yourself down.
Become aware of the intricacies of your breath.
PAUSE…
Feel the cool air on your nose as you breathe in,
And the warm air on your nose as you breathe out.
PAUSE…
Notice your belly rise with every inhale,
And fall with every exhale.
PAUSE…
See if you can expand your breath.
Inhaling a little deeper each time you breathe in,
And exhaling a little longer each time you breathe out.
PAUSE…
Slow it all down,
Sinking deeper and deeper,
Releasing more and more,
Feeling lighter and lighter,
As you come into the quiet.
LONG PAUSE…
There’s magic that exists in your breath.
Profound wisdom in the air that flows in,
And out.
PAUSE…
It feels,
It knows,
It heals.
It flows.
PAUSE…
It all exists right here within you,
The ability to heal,
The ability to nurture and love,
The ability to glow.
LONG PAUSE…
So find the rhythm of your breath,
Honoring its journey in and out of your body.
Witnessing the way it fills you,
Refreshes you,
And calms you.
PAUSE…
Become aware of the way it cleanses you,
Clears you,
Heals you.
LONG PAUSE…
Breathe in blue,
And invite the healing energy to ride the waves of your breath,
Inching its way into every crevice of your body.
Repairing,
Restoring,
Healing.
Breathing in blue.
LONG PAUSE…
If there are parts of you that are broken,
Hurting,
Or unsettled…
In your mind or in your body…
Let the blue energy find them,
Embrace them,
And heal them.
LONG PAUSE…
The healing breath covers you tonight,
In her blankets of unconditional love.
Open yourself now,
Inviting restoration,
And healing.
LONG PAUSE…
Namaste, Beautiful
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Invite yourself to slow down,
And come inside.
PAUSE…
Breathe…
And see if you can settle into the rhythm of your breathing.
PAUSE…
Riding the waves of air as it flows in,
And out of you.
Naturally,
And slowly.
In,
And out.
Slowing you down,
And calming you.
Mindfulness means we are conscious of our thoughts,
Our emotions and the world around us,
So we can be here in the present moment,
And live our lives with intention.
PAUSE…
So let us practice mindfulness,
By staying with our breath,
And simply noticing when thoughts arise.
Noticing when emotions bubble up.
And allowing these noticings to pull us back into the present moment.
LONG PAUSE…
Find your breath.
Feel the cool air on your nose as you breath in,
And the warm air on your nose as you breathe out.
PAUSE…
Feel the rise and fall of your stomach with each cycle.
PAUSE…
Let each exhale relax your body a bit further,
Imagining yourself melting into comfort.
PAUSE…
Breathe…
And allow yourself to be here for a bit,
Mindful of the thoughts,
Mindful of the feelings,
Mindful to bring yourself back into the now.
LONG PAUSE (4 MINS)…
Now bring yourself back to center,
Anchoring in this moment now.
PAUSE…
Notice how your body feels.
Notice how your spirit feels.
PAUSE…
Now bring your hand to your heart,
As you take a big, deep breath in,
Feeling your chest expand under your touch.
Then exhale,
Releasing all the air,
And all the leftover dust,
As you settle deeper into yourself.
Feeling cleansed,
Light,
And here.
Namaste, Beautiful
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There’s magic in the air,
magic that moves through you
with each deep breath.
LONG PAUSE
Keep breathing.
Allow yourself to feel
gentle lull of magic
as it relaxes and enlightens you.
LONG PAUSE
Stay with the feeling of magic,
as a welcome spell of serenity
is cast upon you.
LONG PAUSE
Draw in another breath,
And as you do,
visualize yourself on horseback,
on a snow white stallion,
trotting through the forest in spring.
PAUSE
After a few moments,
the horse slows
to a walk,
and then stops,
as if taking in
all the life of the forest.
PAUSE
A canopy of trees
seems to part
and opens into
a vibrant green clearing
with a large rock
positioned in the center.
PAUSE
The rock is heavy
with gray and white notches
and valleys carved around it.
Tiny sprigs of grass
grow at its base.
PAUSE
The rock is surrounded
By people,
Men and women
dressed in gowns,
suits of armor
and even the clothes of peasants.
PAUSE
Then, you notice something odd.
jutting up from the stone
is a sword,
a gleaming silver sword.
PAUSE
“Here ye, Here ye!”
calls a man with a long dark beard.
“Whosoever can removeth the sword,
becomes the next ruler of the land.”
PAUSE
The man continues,
“Only the bravest, wisest and
most loyal and compassionate
will be able to remove the sword.”
PAUSE
Still seated on your steed,
you watch patiently,
as many good men,
and even women,
go to the rock,
grab the sword
with white-knuckled hands,
and try to withdraw it.
But the sword would not budge.
PAUSE
After a while,
you dismount from the horse,
lead her by the reins to a tree,
where you gently
wrap the rein around the tree.
You pet her nose lovingly,
and rub her neck,
Before moving closer
to the crowd.
PAUSE
Three others try their luck,
but still, no one has retrieved the sword.
you draw in a breath,
deep and low,
and then step forward.
PAUSE
“You?” says the man
with the beard.
“Aye,” you reply with confidence.
“Very well,” he says.
PAUSE
You draw in another
deep, stabilizing breath
and approach the rock.
Placing your feet
against the bottom
of the rock,
you reach up,
and with both hands encircling
the handle of the sword,
you gently tug.
PAUSE
Every so gently,
the sword releases
a few inches.
gasps and claps
rise from the crowd.
PAUSE
You nod to the crowd,
and the reposition your footing.
again, you reach and pull the sword.
Again, it moves,
slowly at first,
until the rock releases it like butter.
PAUSE
Cheers and claps erupt from the crowd,
as you raise the sword above.
There is a power in the sword,
an energy of magic.
And you know that this
is now yours.
PAUSE
The man with a beard
comes to shake your hand
and to place a golden crown
upon your head.
But it is the sword’s magic,
it’s promise of power for good
that moves you most.
PAUSE
You bow to the crowd,
and then find your horse,
mount her,
and ride toward the sun,
with a crown upon your head,
a powerful sword in your hand,
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