Meditation for Women

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Meditation: Learning the Lessons in Discomfort Dec 07, 2023

Show notes

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Discomfort can be a powerful teacher,

When we feel discomfort of any kind,

It’s often our bodies or our intuition alerting us to something deeper.

So rather than quickly getting rid of the discomfort,

If we’re willing to sit with it,

We can learn the lessons it’s here to teach us,

We can hear the wisdom it's here to share.

So take a moment to adjust your body,

Letting yourself settle into a position that feels natural and comfortable for you.

Take a deep breath in,

Signaling to your mind that it’s time to come inside.

And when you can’t breath in anymore,

Exhale,

Releasing the air all the way out.

Breathe in deep again,

Filling your entire body with fresh air,

Holding it at the top for just a few seconds,

And then exhaling,

And letting your entire body melt further into comfort.

Now bring your breathing to a relaxed, easy rhythm,

And invite yourself to be here for a bit.

PAUSE…

You may be able to feel it already,

The discomfort.

The things that are unsettled.

It may be a physical sensation,

Or a thought,

Or even a deep uneasiness.

PAUSE…

See if you can simply be here with it.

Not needing it to be defined.

Not needing it to be fixed.

Not needing it to make sense.

Just be here with the discomfort.

And see what comes up.

LONG PAUSE…

There are lessons here, my love.

Beautiful pieces of wisdom that the discomfort is alerting you to.

Continue to be here with it,

Open and listening.

LONG PAUSE…

Namaste, Beautiful

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Meditation: Stretch and Relax Your Body Dec 07, 2023

Show notes

Give your body the gift of a nighttime stretch tonight, so you can melt into deep relaxation and ease into sleep.

So settle into your bed, positioning yourself as comfortably as you can on your back.

Take a moment to cover yourself in your blankets if you like,

And then allow yourself to simply lay still for a few moments,

As your attention shifts from all the outside noise of the day,

To the calm inside your breath.

PAUSE…

Feel your body relaxing further with every breath,

As the warmth of your soft bed pulls you in deeper,

Deeper,

Deeper.

PAUSE…

Now slowly bring your attention to your arms,

And slowly extend and stretch them in any direction that feels comfortable for you.

Stretching them long as you feel your muscles expand, holding it for just a moment.

And then release the stretch,

Allowing your arms to settle deeper into comfort.

PAUSE…

Now bring your attention to your neck,

And slowly drop your head to one side, feeling the stretch on the side of your neck as you do.

Breathe into the stretch, staying with the pull of the muscles,

And release.

Drop your head to the other side, stretching the other side of your neck,

Imagine that muscle stretching and relieving any pain or tension it does,

And then release,

Bringing your head and your neck back into a deeply relaxed and comfortable position.

PAUSE…

Now let your attention fall upon your face,

As you open your mouth wide, stretching out the muscles in your cheeks, mouth and forehead.

Keep expanding the stretch, feeling the muscles release the weight of the day,

And then release,

Relaxing your forehead, face, cheeks and mouth,

As they melt into your pillow.

PAUSE…

Now for the last stretch, reach your hands up above your head and stretch your legs out as far as you can,

Pointing your toes and opening your fingers,

Imagining your body being pulled from the top and bottom as your body expands.

Feel the stretch align your spine,

And release any pieces of stress or tension stored in your body.

And release,

Feeling the rush of calmness in your body,

As you allow yourself to now settle into your favorite sleeping position.

PAUSE…

Breathe.

If there’s any more tension or pain in your body,

Breathe it out through your exhale.

And then surrender further into the comfort of your bed.

Breathe and release.

Breathe and relax.

Sweet Dreams, Beautiful

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Meditation: You Belong Dec 05, 2023

Show notes

There’s nowhere you have to go,

Nothing you have to do,

No one you need to be.

PAUSE…

There’s nothing for you to prove,

No one to impress,

No part of you that isn’t free.

PAUSE…

You belong here, sweet one,

In this life,

In your life,

You are home.

PAUSE…

Know you are loved,

And deeply adored,

You are never alone.

I know at times it feels,

As if no place will hold your roots,

Like you are the stranger in town.

PAUSE…

You look around slowly,

And feel so different from the rest,

It can leave you feeling down.

PAUSE…

But close your eyes,

And come deep inside,

Where you can access the truth.

We’re all a part of the same,

Divine, magical energy,

We’re connected and in tune.

PAUSE…

The trees, the animals,

The wind and the stars,

We’re all quite magnificent.

Your neighbor, a stranger,

The person you just met,

We’re more similar than different.

LONG PAUSE…

This means you show up,

To your life, your way,

Powerful, authentic and strong.

No one can tell you,

Where you can play,

You’re worthy and you belong.

LONG PAUSE…

Breathe in that feeling now,

Of confidence and peace,

Knowing that you are welcome.

This world is yours,

To sink your roots deep,

Wherever you choose to call home.

Namaste, Beautiful

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Meditation: A Prayer for the World Dec 05, 2023

Show notes

Let your body settle,

And your thoughts float away,

There’s safety here in the now.

The ripples of fear,

The rivers of sadness,

Are gripping and weighing you down.

PAUSE

The violence, the hate,

The tears and the pain,

Run rampant and spread like disease.

It freezes your soul,

And breaks your heart,

Let’s pray for it all to ease.

PAUSE

Please let there be,

More love to set us free.

Let darkness dissolve,

So we can evolve.

LONG PAUSE

Let your hand touch,

Your soft, beating heart,

Reminding you that we are all one.

Then offer your prayers,

To the Divine,

Then breathe until you are done.

LONG PAUSE

Please shine your light,

Upon darkness tonight.

Ease the heavy pain,

Let love’s power sustain.

PAUSE

Feel your body expand,

With breath’s nourishing life,

Imagine the same for the world.

Expanding and feeding,

Softening and healing,

From darkness we can emerge.

LONG PAUSE

Light is flooding in,

It always has been.

It lightens your heart,

Gives us a fresh start.

LONG PAUSE

Namaste, Beautiful

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Meditation: Breathe Into Patience Dec 04, 2023

Show notes

This morning’s meditation is a breathing exercise to expand our ability to be patient, and surrender to what is with an attitude of love and gratitude.

So settle yourself into a position that’s comfortable for you,

Adjusting your body a bit if needed,

And when you’re ready,

Take a deep breath in,

Expanding your chest and belly as much as you can,

Holding it for a moment at the top,

And then exhale,

Releasing all the thoughts and tension inside.

Bring your breathing to a normal, easy rhythm,

And simply practice being here for a bit.

PAUSE…

Opportunities to practice patience are abundant.

When our kids won’t do what we want.

When another person is taking longer than expected.

When our cravings for something ache so much.

In these moments,

We can practice breathing into patience.

Using our breath to bring us into the moment,

And away from all the thoughts and emotions that we’ve attached to another person or situation.

So let yourself imagine a person or situation for which you know you want to infuse yourself with patience.

PAUSE…

And take a deep breath in,

Giving your full attention to the air filling you up from head to toe,

Holding it for a moment at the top,

And then exhale,

Releasing the air,

Releasing your expectations.

Breathe in deep again all the way from your toes,

Gathering up any frustration or anger along the way,

Holding it at the top,

Hold,

And then release your breath,

Letting it all flow out of you.

Let your breathing fall into a gentle, easy rhythm,

And see if you can keep your full attention here,

With the expansion and contraction of your body,

With the feelings of their air on your nose as you breathe in and out,

With the soothing motion of the air traveling in and out of you.

PAUSE…

Let the seeds of gratitude begin to sprout as you become aware of the miracle of your breath.

Feeling it grow with every cycle,

And drown out any other emotions or thoughts that might want to invade this space.

Only gratitude is here.

Only love.

Be here now,

And feel the patience flood in.

Namaste, Beautiful

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Sleep Meditation (3 Hours): Unwinding Sleep Dec 04, 2023

Show notes

Sometimes it takes,

A break from the movement,

A series of moments with no rush.

Sometimes we forget,

To stop all our running,

So life can be quiet and hush.

PAUSE…

Our shoulders relax,

Our minds slow down,

A giant exhale is released.

Our body unwinds,

More space opens up,

Our grip upon life is unleashed.

Feel yourself expand,

And open up more,

Let go of the doing right now.

There’s nowhere to be.

Nothing to do,

Just be here, and allow.

LONG PAUSE…

Feel yourself unwinding,

And slowly letting go,

Falling into the abyss.

If you can just trust,

That everything’s okay,

This moment is truly bliss.

LONG PAUSE…

Relax,

And unwind.

Release,

And let go.

Surrender,

And find,

You’re worthy,

When slow.

LONG PAUSE…

The layers peel off,

With every conscious breath,

The thoughts slow down and dissolve.

Here in this moment,

Feel the open depth,

Everything upturned will resolve.

PAUSE…

So many of us learn,

That we have no worth,

If achievements are not racking up.

We strive and collect,

And check off those tasks,

Hoping we’ll measure up.

PAUSE…

But one truth you’ll find,

When you finally unwind,

Your stillness is your portal home.

Within it you’ll see,

Your worth is a guarantee,

Apart from achievements alone.

PAUSE…

So slow down,

And be.

Relax now,

And breathe.

Unwind here,

And know,

You’re clear,

You flow.

LONG PAUSE…

Feel yourself unwinding,

And slowly letting go,

Falling into the abyss.

If you can just trust,

That everything’s okay,

This moment is truly bliss.

LONG PAUSE…

Relax,

And unwind.

Release,

And let go.

Surrender,

And find,

You’re worthy,

When slow.

Sweet Dreams, Beautiful.

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Meditation: What Brings Me Joy? Dec 02, 2023

Show notes

Writing down our thoughts and feelings and dreams can be such a powerful experience. It can help us put words to what's going on inside of us, bringing clarity and insights. It can give us a space to dream about what we want. Ultimately, journaling can help us get to know ourselves better. And journal prompts can encourage us to write ourselves into places we otherwise never would have gone.

This morning, we’re going to meditate and write about what brings you joy.

Settle into comfort,

Softening the muscles in your face,

Lowering your shoulders,

And letting your exhale release and relax your entire body.

PAUSE…

Now find your breath.

And just be here for a moment with it.

Riding its waves in and out,

In and out.

PAUSE…

What brings me joy?

Give yourself a few moments to marinate in this question,

And then if you feel called to write what comes up,

The music will play on as you do so.

PAUSE…

If you’d prefer to simply sit and be present to the answers that arise in you,

Then that’s fine too.

Either way, give yourself the gift of pondering the question,

What brings me joy?

Namaste, Beautiful

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Sleep Sounds: Restore and Replenish with Solfeggio Frequency 528Hz Dec 02, 2023

Show notes

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Meditation: Practicing Silence With Relaxing Music Nov 30, 2023

Show notes

The intention is to give you a chance to practice sitting in the silence, guiding your thoughts away, and settling deeply into stillness, the place where all the wisdom resides.

I call it a practice because it is always imperfect. Thoughts will arise and your mind will play with them. Your body will move and distract you. That is all completely normal. The purpose is to keep practicing coming back to your breath, back to the present moment, and surrendering to the silence.

So let’s begin with two deep breaths,

Inviting the cool air to fill you up entirely,

And then exhale, releasing and relaxing.

One last deep breath in,

Letting the air touch your fingers and your toes,

And then breathe out, releasing and relaxing.

Now be here,

With the silence,

With yourself.

LONG PAUSE

Namaste, Beautiful.

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Meditation: The Journey Sleep Nov 30, 2023

Show notes

Pull your attention away,

From those goals you want so much.

Their purpose is to push you ahead.

Instead come inside,

And recognize the truth,

That the journey is where life is lived.

Every moment of bliss,

Every teardrop that falls,

Are pebbles in the road that you walk.

Every ounce of you knows,

These moments are numbered,

That this life has a ticking clock.

PAUSE…

So let down your guard,

And show them the you,

That you are when you’re fully expressed.

There’s no need to fear,

For the journey will prove,

There’s no need to be so stressed.

LONG PAUSE…

We get so caught up,

In the achieving and doing,

We forget to breathe deep and see.

That this moment right here,

Is just a part of the journey,

So look around, and just be.

LONG PAUSE…

Slow down,

And relax.

Slow down,

And release.

PAUSE…

Enjoy every step,

Even the ones that are tough,

And breathe in the beauty of your life.

Today’s big upset,

Is tomorrow’s wisdom gained,

Let go of all the strife.

LONG PAUSE…

The journey is yours,

To create and to mold,

You decide how you will be.

So slow down your pace,

And focus on love,

Then you’ll be fully free.

Sweet Dreams, Beautiful.

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