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Sleep Meditation for Women — Health & Fitness
Sleep Meditation for Women

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

Copyright: © Women's Meditation Network

Latest Episodes:

Meditation: World Meditation Day Special May 21, 2024

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With just a single breath…

You can touch the space,

That pulses with magic inside.

With just a single breath…

You can connect to,

All the Universe provides.

LONG PAUSE

So let yourself fall,

Into the stream,

The movement of breath in and out.

Let yourself go,

And trust in the flow,

That weaves its way throughout.

LONG PAUSE

Now see if you find,

What floats in your mind,

All those thoughts can release.

Let them enter the stream,

Of your breath exiting,

And feel your inhale bring peace.

LONG PAUSE

Each part of your body,

Relaxes and melts,

The tension has faded away.

What’s holding you up,

Is soft, yet firm,

Allowing you to be here today.

LONG PAUSE

Let gratitude fill,

Each inhale right now,

As time stands still for you.

You realize that now,

This moment right here,

Is all that exists and is true.

LONG PAUSE

You’re filled with a wave,

Of freshness and love,

You see all the beauty around.

You see all the magic,

The energies collide,

You see that your life is profound.

LONG PAUSE

So breathe in again,

And this time, smile wide,

Let all that’s been heavy dissolve.

You get to choose,

How you’ll live this day,

So choose to love and evolve.

PAUSE

With just a single breath…

You can touch the space,

That pulses with magic inside.

With just a single breath…

You can connect to,

All the Universe provides.

Namaste, Beautiful

💗💗💗

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Meditation: Mental Health Oasis May 20, 2024

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Invite your body to settle,

And your mind to calm,

And find your breath.

Breathe…

PAUSE

In,

And out.

Breathing a little deeper with every inhale.

And a little longer with every exhale.

PAUSE

Surrender to the rhythm of your breathing,

Easing into its natural cycle,

Letting it relax you,

And calm you.

LONG PAUSE

Now, see if you can imagine that you are in a secluded oasis,

A lush green sanctuary surrounded by gently flowing streams

And towering palm trees swaying in a warm breeze.

PAUSE

The air is fresh and clean, lightly scented with the sweet

fragrance of tropical flowers.

You can feel the warmth of the sun's radiant rays

cascading down upon you,

soothing your muscles and melting away any tension

or stress you may be holding.

PAUSE

You make your way over to a large, cushioned lounge chair,

and ease yourself down onto the plush surface,

sinking into the soft material.

As you get comfortable, you notice a small waterfall nearby,

the soothing trickle of the running water creating a tranquil

ambient soundtrack.

Close your eyes and focus on the sound,

allowing it to wash over you in calming rhythmic waves.

LONG PAUSE

Now feel the sensation of the warm sun on your skin.

Bask in the radiant heat, allowing the light to penetrate into you,

recharging your mind and body.

Sense the solar energy revitalizing you, filling you with a

profound sense of peace and serenity.

You are safe here in this sanctuary, free from worry or fear.

PAUSE

A gentle breeze skims across your face,

carrying the intoxicating floral scents of lush

blossoms surrounding the oasis.

Breathe in their calming aromas, envision

their vibrant colors of deep reds, rich purples, sunny yellows.

Their beauty and fragrance are for your enjoyment in this sacred space.

PAUSE

Sink deeper into the cushions of the chair,

relishing the comfort and support cradling your body.

Feel the muscles in your face grow smooth,

your jaw releasing any lingering tension you've

been unconsciously carrying.

Scan your body for any other areas of tightness

and breathe into those spaces, allowing them to let go and soften.

PAUSE

You are at total peace here in this oasis.

You can see roots beginning to spread out from you,

grounding you to this nurturing place.

PAUSE

You are strong, secure, centered.

The sounds, sights, and sensations of this sanctuary saturate you,

restoring your balance and clarity of mind.

PAUSE

Breathe deeper, letting your breath

Surrender you even further into the calm of oasis.

You are a part of it.

And it is a part of you.

NAMASTE, BEAUTIFUL

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Meditation: Magical Creatures of the Night May 19, 2024

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Take a slow, deep breath,

and come into your center.

Allow your body and mind

to just let go.

LONG PAUSE

If a distracting thought

finds its way

into your consciousness,

imagine a gentle breeze

carrying it away.

LONG PAUSE

Keep breathing,

and relaxing.

breathing,

and relaxing.

Let that rhythm

become part of you.

LONG PAUSE

Imagine now,

a beautiful white horse with wings

standing gracefully

by your bedside.

PAUSE

You can feel

the creature’s warm breath

on your face.

PAUSE

Instinctively,

you lift yourself

from your bed,

and climb on the back

of the horse.

His name is Pegasus.

PAUSE

Pegasus glides through a window,

out into the starlit night,

climbing high into the midnight blue clouds.

PAUSE

Together you ascend so high,

you can reach out and touch a star.

The star is tiny and warm like a cookie

fresh from the oven.

And, after a minute,

it wriggles in your hand,

and flies back into the sky.

You know now you’re in a land of magic.

PAUSE

Pegasus descends slowly

to the ground.

And, as he does,

you see dozens of dwarves

tilling the land,

firing and hammering metal

like blacksmiths,,

and setting out fresh food

on small picnic tables.

PAUSE

One of the dwarves sees Pegasus

and nudges for another dwarf.

The second dwarf with a red beard

walks over to Pegasus.

Both creatures bow to one another.

PAUSE

The red-bearded dwarf

goes to the table of food

and takes a wrapped loaf of bread

and some dried meat

and bring it to you.

PAUSE

The bread is steaming hot

and smells slightly sweet and savory.

The meat is small like bacon,

but much sweeter to the taste.

PAUSE

Imagine now,

thanking the dwarf,

who simply nods his head at you.

Pegasus and the dwarf

bow again to one another

before you and the winged creature

takes to the sky again.

PAUSE

Moments later,

a man’s head pops

through the clouds.

The giant smiles

as you and Pegasus approach.

PAUSE

Pegasus descends,

but not all the way

to the ground–

just low enough

to see a giant family’s feast.

PAUSE

Two young giant boys

playing with life-size trains,

spy you and Pegasus

and wave.

You naturally wave back.

PAUSE

Your visit is short,

and Pegasus again

lifts to the air.

But only for a moment.

In just seconds,

you both are on the ground

facing another

beautiful white creature:

A unicorn.

PAUSE

The unicorn and Pegasus whinny,

clearly understanding one another.

The unicorn rises up on its hind legs

and then comes close to you.

PAUSE

You reach out and touch

the creature’s horn and mane and back.

They are silky smooth,

and as you remove your hand,

tiny, iridescent sparkles fall to the ground.

PAUSE

Moments later,

Pegasus ascends into the clouds,

soaring swiftly back to your bedroom.

In seconds, you’ve landed

next to your bed,

where you climb off,

and sink into your sheets.

Magical dreams await,

as you gently drift off to sleep.

NAMASTE, BEAUTIFUL

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Sleep Sounds: Restful Folk Music May 18, 2024

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Meditation: A Sleep Meditation for Moms May 17, 2024

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Lay your head down with tenderness tonight, mama, and let it all go.

You’ve given it all today,

And now, it’s time to be comforted by the waves of deep sleep.

Let them care for you the way you’ve cared for others.

So fall into your bed,

Becoming aware of the softness of the blankets and pillows caressing you.

Feel their comforting warmth,

And let them welcome you here,

To the doorways of deep rest.

PAUSE…

Find your breath,

And bring your attention inward.

Slowing down your breathing as you imagine the air entering and exiting your body.

Feel your chest and belly rise as you inhale,

And contract as you exhale.

Inhale,

And exhale.

Slowing down your breathing,

Slowing down your thoughts,

Slowing down your body.

Breathe...

PAUSE…

Release your jaw,

And breathe out the tension.

Lower your shoulders,

And let go of the stress.

Soften your legs,

And dissolve the day.

Breathe…

PAUSE…

You are a phenomenal mom, my love.

You are doing the deep and meaningful work of caring for another human being,

A profound and lifelong act of love that can often be overshadowed by the dirty diapers or tough teenager talks.

So relax your body with pride tonight, mama,

And feel the love seep into your bones.

PAUSE…

There are countless mistakes,

And so many imperfections,

But you still show up with love,

And that’s what makes you great.

So rest tonight, my love,

Covered in the blankets of knowing that you are an incredible mother.

That you radiate love from your soul out into the beings around you.

And that even your ugliest moments and your darkest faults are a part of your greatness.

Breathe…

And feel the calming waves of confident peace settle inside of you.

PAUSE…

Let the thoughts float away.

Let the worries disappear.

Let the planning dissolve.

And be here with yourself.

Connected to your heart.

PAUSE…

Feel your heart relax and open up,

Welcoming the love and wisdom from generations of mothers,

Who are here with you,

Holding your hand,

Walking next to you on this journey.

You’re doing a great job, mama.

You hear them whisper…

You are enough.

Keep going.

Keep showing up.

Always learning,

Always loving,

Always evolving.

PAUSE…

Feel the warm and comforting hands of the worlds’ mothers on your body as you sink deeper into your bed.

And let them guide you on your journey into sleep tonight.

Sweet Dreams, Beautiful.

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Hello From Katie 💓 - Slow Down to Speed Up + A Million Little Reasons May 17, 2024

Show notes

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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Meditation: Sink Into the Stillness May 16, 2024

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Listen…

It’s waiting here inside.

PAUSE…

The silence.

The clarity.

The freedom.

PAUSE…

It’s all here.

Deep within the rhythms of your breath.

Living in the spaces between your thoughts.

PAUSE…

It’s all here within the stillness.

So let go.

PAUSE…

Let go of the thoughts.

Let go of the emotions.

Let go of the worry.

And just come into this moment.

LONG PAUSE (2 MIN)…

This moment,

Is the doorway to your stillness.

This breath full of presence.

PAUSE…

Where all the pieces of the past and future,

Float away,

And reveal the depths of your stillness.

LONG PAUSE…

Be here,

Focused only on your breath,

And the gentle movements of your body.

PAUSE…

Let them pull you into you,

One with your stillness.

Where you are flooded with calm,

Free of thoughts,

And aligned with the divine.

LONG PAUSE…

Sleep wraps you tenderly in her blankets here.

Rest is inevitable.

She’s been waiting for you to let go,

And be here.

LONG PAUSE…

You are safe here,

Free from the constraints of the ego.

And tuned into the meaning of it all.

PAUSE…

So open yourself,

And release all that’s left,

And sink deep into the stillness.

LONG PAUSE…

Sweet Dreams, Beautiful.

💗💗💗

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Meditation: Mental Health Transformation May 15, 2024

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When the thoughts are screaming,

And the world seems unsteady,

When you feel like you’ll fall to your knees.

The voices are loud,

The weight feels heavy,

And your body is filled with unease.

PAUSE

Take a deep breath,

And follow it close,

Imagine you’re riding a wave.

All the way in,

Then all the way out,

Giving the peace that you crave.

PAUSE

Slow your breath down,

Slower,

And slower.

Relax your body,

Softer,

And softer.

Breathe…

LONG PAUSE

Now here in this stillness,

Where time seems to pause,

Imagine you’re surrounded by light.

Blue hues of calm,

Green rays that ground,

And white glows gleaming real bright.

PAUSE

Watch the light swirl,

Then enter your body,

As each inhale pulls it all in.

It cleanses and clears,

It softens and flows,

It leaves peace where chaos has been.

PAUSE

Slow your breath down,

Slower,

And slower.

Relax your body,

Softer,

And softer.

Breathe…

LONG PAUSE

Now with a clear mind,

And with a full heart,

You’re free to create thoughts that transform.

Thoughts that expand you,

Thoughts that excite you,

And remind you of who you truly are.

PAUSE

An expression of god,

A manifestation of love,

You’re here to create and expand.

Let go of the chains,

That threaten your freedom,

Lean into the magic at hand.

PAUSE

Breathe and relax,

Connect with your soul.

Breathe and you’ll see,

You’re perfect and whole.

Namaste, Beautiful

💗💗💗

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When the Weight of the World is On Your Shoulders May 15, 2024

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Close your eyes, sweet one,

And know it’s time for rest.

What weighs on you heavily tonight,

Will dissolve with every breath.

PAUSE…

Everything you’re feeling,

Is valid and okay.

But know that it’s all temporary,

So relax your body,

And release the day.

Your mind may be spinning,

With all the things to do.

Your energy may be depleted,

Everything’s shrinking from your view.

PAUSE…

Bring your hand to your heart,

And feel the warmth she gives.

Let her beating slow you down,

The rhythm reminds you she lives.

LONG PAUSE…

Now let your hand feel,

The expansion of your chest,

As you breathe in deep,

And breathe out into rest.

LONG PAUSE…

One secret you should know,

One truth of all this pain.

There’s nothing you can’t handle,

Your resilience will remain.

PAUSE…

All of these things,

That weigh on you tonight,

Imagine that they’re floating away,

One by one, till you feel light.

LONG PAUSE…

Imagine all those worries,

Dissolving from their form.

Then floating away into the air,

Leaving you feeling warm.

PAUSE…

Then all the responsibilities,

That have piled upon you so fast.

Watch them turn to sand,

And release with a blast.

PAUSE…

Now collect all the sadness,

The anxiety, the fear.

And exhale them out,

There’s no room for them here.

PAUSE…

Now feel all the tension,

That’s been living deep inside.

And as each breath leaves,

Release it with a calming sigh.

PAUSE…

Relax,

And release.

Relax,

And release.

LONG PAUSE…

The weight of the world,

Has left your shoulders tonight,

The universe will hold them,

And infuse you with light.

PAUSE…

So rest now, sweet one,

Free from everything you held.

They can’t take up space here,

They’ve now been expelled.

LONG PAUSE…

Sweet Dreams, Beautiful.

💗💗💗

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Meditation: Mother Yourself May 14, 2024

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She exists within each of us,

The mother of love.

And she’s waiting for you to say when.

She’s ready to hug you,

When you need it the most,

Ready to be stern now and then.

PAUSE…

She knows all the words,

That you needed to hear,

When you were a growing young girl.

She knows all the ways,

To fill up your heart,

So you can shine and twirl.

PAUSE…

So reach deep inside,

And decide that you will,

Mother yourself with sweet care.

Then open up wide,

To the goodness that’s here,

This love is beyond compare.

Breathe fully,

Deep into your core.

Exhale completely,

Relax a little more.

LONG PAUSE…

See if you can ride,

The rhythms of your breath,

Its pace slows you down as you go.

Then feel your heart beat,

And know you are whole,

Destined to be here and in flow.

PAUSE…

Breathe fully,

Deep into your core.

Exhale completely,

Relax a little more.

LONG PAUSE…

Imagine those arms,

Wrapped around you tight,

As you melt into the depths of their love.

Feel yourself surrender,

To the healing and delight,

You are so beloved.

PAUSE…

What do you need, sweet one?

How can I help?

I’m here to guide you to you.

I’ll heal all your wounds,

And help you back up,

Then remind you what to do.

LONG PAUSE…

Feel the warmth from her heart,

The clarity from her mind,

This mother inside is all you.

You know who you are,

You know what you need,

So mother yourself through and through.

Namaste, Beautiful

💗💗💗

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