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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: Goddess of the Water Apr 10, 2024

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Breathe deep and slow,

gathering yourself

in peace

for a night

of complete rest.

LONG PAUSE

Now, allow yourself

to feel a wave

of relaxation,

starting at your toes

and moving slowly

through all of your body.

LONG PAUSE

Take another slow, deep breath,

and feel the wave of relaxation

rolling over you once again.

Embrace the relaxation.

LONG PAUSE

Now, see if you can visualize

Standing by a sapphire lake.

There are rocks

jutting out from the sides,

and green water grasses

wafting in a breeze.

PAUSE

A black water bird

skirts across the

top of the water,

Then dunks its head

beneath the surface

to catch a tiny fish.

PAUSE

Dragonflies dance in the air,

every once in a while,

alighting on a lilypad

or blade of grass.

PAUSE

Breathe in gently,

and notice the tranquil feeling

You have just standing

and watching nature softly hum

in and around the water.

PAUSE

Now, imagine if you can,

notice a pool of bubbles

forming in the middle

of the lake.

PAUSE

Over time,

the bubbles seem more intense

as they rise out of the water.

and, as they do,

they turn to white water

that cascades back into the lake.

PAUSE

The bubbles continue rising

like a 360-degree waterfall.

Then, slowly,

the bubbles

fade away.

PAUSE

Now, take a deep breath,

and imagine, if you can,

the silhouette of a woman

appearing in the middle of the lake.

She glistens in silver

and radiates her glow like the sun.

PAUSE

In a few seconds,

she sees you,

and a wide smile

crosses her face.

She extends her arm,

welcoming you to join her.

PAUSE

Without a second thought,

you step onto the water.

It supports you fully,

as you walk toward her.

PAUSE

When you reach her,

she folds her arms around you

in an airy hug.

You feel her total acceptance.

PAUSE

Then, after a moment,

you and the water goddess

sink into the lake.

You are totally safe and comfortable.

PAUSE

Beneath the surface,

you breathe easily

and walk with the goddess effortlessly.

PAUSE

As you stroll together,

fish pause and seem to bow.

The water goddess smiles

and raises her hand

in a gesture of peace.

PAUSE

A few moments later,

you come upon a cave

that glistens in silver

like the water goddess.

You know instantly

that this is where

the water goddess lives.

PAUSE

As you enter the cave,

you see gleaming muscle shells

lining the walls and glistening

like gems.

PAUSE

The goddess beckons you

to sit in a large clamshell

lined with the softest grass.

You nestle comfortably

in the grassy chair.

PAUSE

Moments later,

the water goddess speaks.

but her words come telepathically,

not verbally.

and in seconds,

she conveys to you

the story of her life.

You feel imbued with her knowledge.

You feel imbued with her peace.

PAUSE

She speaks again telepathically,

this time sharing all she knows

about your life.

You feel comforted

that she knows and fully accepts you.

PAUSE

Time passes, but not in a linear fashion.

You become aware that you have no idea

how long you’ve spent with the goddess.

The goddess recognizes this and smiles.

She thanks you for visiting

and expresses her hope

that you will share her knowledge

of the water with others.

PAUSE

Then, with a wave of her hand,

a current of water

carries you out of the glistening cave,

through the lake,

and back to shore.

You arrive on the bank of the lake completely dry.

PAUSE

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Meditation: Reiki Sleep Meditation - TINA CONROY Apr 10, 2024

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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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Meditation: Begin Again Apr 09, 2024

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When you slow yourself down to breathe,

If you let go of all you knew,

You'll find a new beginning,

Waiting to be revealed to you.

PAUSE...

Feel the breeze that brushes past,

Like a whisper in the wind.

It's been calling to you,

To let go and begin again.

Imagine now a winding path,

With hills and valleys throughout.

It's a journey of new beginnings,

Adventure dissolves all the doubt.

PAUSE...

The road may seem uncertain,

And the way may not be clear.

But with each step, a new horizon,

Fresh beginnings appear.

PAUSE...

The light within you shines,

A beacon in the night.

It guides you on your path anew,

And illuminates your sight.

PAUSE...

Let go of all the pain and strife,

And all that held you down.

Begin again with renewed hope,

And courage to rebound.

PAUSE...

The road ahead may be uncharted,

And the way may not be straight.

But trust your intuition,

And relish the chance to create.

PAUSE...

Feel the freedom around you,

And embrace the chance to start.

For beginnings are a gift,

And a way to heal your heart.

PAUSE...

So step with purpose onward,

And trust in what's ahead.

Begin again with open eyes,

And feel the excitement spread.

PAUSE...

With each end, we begin anew,

With every loss, a gain.

Begin again and just know that,

Your heart will sustain.

Namaste, Beautiful

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Meditation: The Wisdom of the Heron Apr 08, 2024

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Breathe in consciousness,

Focused awareness of you.

Allow that awareness to

Help you relax,

Let go,

Be open.

LONG PAUSE

Keep breathing,

And staying in the present.

Let your mind and body

Find peaceful balance.

Find pure relaxation

That melts you into your bed.

LONG PAUSE

Now imagine…

Floating on the wings of a heron,

Across a rose-tinged sky,

With the sun bursting forth in morning light,

While you glide by.

PAUSE

And on the wings of this heron,

Into a frothy marsh you land,

With black cattails waving in unison,

Like a Japanese fan.

PAUSE

And a fish breaks the silence,

Bubbling up against the surface,

While you breathe into space,

And wonder about your life’s purpose.

PAUSE

The heron turns to you while sitting on his back,

With a spark of understanding shining in his eyes,

And you know in that instant that

This unique bird gets you and is wise.

PAUSE

Then,

The bird stands straight and lifts its great wings,

And you hold on gently,

With deep care,

As you rise,

Rise high into the air.

PAUSE

The sun beams full and warm,

Like toasty kisses against your cheeks.

And after a long silence,

You breathe deep,

And decide to speak.

PAUSE

“You are a great blue heron, like royalty in the air.

And when you pause near other fish or fowl,

It’s like they bow.

“But what magnificent heron are you doing with me?

You could be doing anything,

Anywhere else,

With your grace and majesty.”

PAUSE

And, the beak of the blue heron shot up and pierced the air.

And he let out a shrill squawk,

Like the cry of an animal,

Before he was ready to talk.

PAUSE

And then in a voice like the gentle ripples of a wave,

The bird began to softly sing and then talk,

And somehow,

It was okay.

PAUSE

“To know your purpose and who you really are,

Let go of the thoughts that

Lock you behind bars.”

“Instead, let your heart soar like you’re flying with me.

Sail over hilltops and valleys, mountains, oceans and more.

And then land in peace and gratitude,

Eager to know what else is in store.”

PAUSE

Then, the heron takes flight again

With you in tow,

And you perch on a tree branch,

Above the water below.

PAUSE

And while he shakes his feathers and squawks aloud,

You’re relaxed and comfortable and dust off yourself,

And embracing his words,

You smile in peace and ask,“What else?”

PAUSE

Between his beak, it seems the heron is smiling,

Like a show of approval from a teacher to a student,

It’s as if you’re arriving.

To the place you want to be in your life,

Filled with peace and relaxation.

It’s yours to create.

You need no explanation.

PAUSE

So, let go of the doubts,

And the doubters,

The excuses and more,

Remember. Embrace this: it’s your time to soar.

You don’t have to wait,

To create your thing.

Just breathe in peace

And spread your wings.

NAMASTE, BEAUTIFUL

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Meditation: Owl's Night Journey Apr 07, 2024

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Find a comfortable position,

and let your eyes close.

Take a deep breath,

and let any tension in your body fall away.

LONG PAUSE

Breathe some more,

And allow the stillness of the night

To calm you.

To relax you.

LONG PAUSE

Breathe again.

Allow your body

to let go,

to just melt into the bed.

LONG PAUSE

Now, imagine if you can,

a great horned owl,

perched majestically

on a tree branch

outside your window.

PAUSE

As you look at the creature,

You see the seriousness

in his rich black eyes,

and also the calmness.

PAUSE

As you gaze at him,

a feeling of protection

unfolds around you.

you feel safe

with the guardian of the night

standing sentry near your room.

PAUSE

After a moment,

a full moon

peers out

from behind a sea of clouds.

The owl,

his tree,

and the entire world

are bathed in silver light.

PAUSE

As you watch from the window,

The owl spreads his wings, hoots,

and comes to the window sill.

In a moment, the great owl’s wings

wrap gently around you,

until you’re hoisted onto its back.

Together, you both take to the sky.

PAUSE

Secured safely in the feathers of the owl,

you soar toward the moon,

toward the millions of stars

dancing in the night.

PAUSE

You can see the moon

reflecting in the owl’s eyes,

as you skim the tops

of tall pines in a forest.

Tonight, you are both

guardians of the night,

children of moonlight.

PAUSE

Then the sea whispers to you,

In between each roll of her waves.

What does she say?

PAUSE

After a while,

the owl sinks into the trees,

and lands on a large limb,

overlooking a lake.

PAUSE

The lake shimmers

with the moonlight skipping upon it,

and a few fish bobbing up and down.

At first, you think the owl will swoop down

and scoop up a fish,

but the guardian stays still.

And waits.

PAUSE

Many moments pass,

But then you hear it.

Another hoot in the distance.

Another great horned owl approaches.

PAUSE

Moments later,

the second owl

lands on the branch,

and a chorus of hoots ensues.

PAUSE

At first,

the music of the owls

is a language not known.

Then magically,

their hoots transform Into words,

and you become privy to their conversation.

PAUSE

The two protectorates of the night

talk back and forth about their duties,

and how to keep the forest safe.

Then, just as quickly as it began,

the conversation ends,

and the second owl

takes to the sky.

PAUSE

Many moments pass,

and then the great horned owl

hoots again.

only this time, you understand.

you are on your way home,

back to the comfort of your bed.

PAUSE

The bird lifts its wings,

and together you fly in the moonlight,

steadily gliding into the night’s thin air.

Landing on your window sill,

the owl bends over

as you gently slide off its back.

As you walk to your bed,

you give a turn and one more look.

There, perched in the tree,

is your guardian of the night

ready to watch over you,

and keep you safe,

as you dream.

NAMASTE, BEAUTIFUL

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Sleep Sounds: Nocturnal Heartbeat Apr 06, 2024

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Meditation: Let Go of Control Tonight Apr 05, 2024

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It’s out of your hands, my love.

It’s time to loosen your grip.

To let go of control of that which is making your mind spin,

So you can surrender to the deep sleep that is here.

Come,

Into your body,

And out of your head.

Away from the racing thoughts and storm clouds of worry,

And into the slow, undulating waves of your breath.

In and out.

Cool and warm.

Expanding and releasing.

Breathe…

PAUSE…

It’s all going to be okay.

Here in this moment, you have no control over that which you desperately want.

A specific outcome,

Another person’s actions,

Mother Nature.

There is no amount of worrying or thinking that will change this moment.

So surrender your desires to the stillness of the night,

And trust in her and the wisdom of the universe.

PAUSE…

Inhale to touch the stillness,

Exhale to release control.

Breathe in,

Breathe out.

PAUSE…

Unwind the tension in your body,

Setting free all the tight parts so they can sink even further into your bed.

PAUSE...

Stress lives in the dark,

Love is in the light.

So invite every cell in your body to shift from control to faith,

From worry to hope,

From dark to light.

PAUSE…

Be here in the light,

Bathing in the soft yellow blankets of hope.

Let them soothe you as you dream of possibilities,

And whisper your prayers to the Universe.

And then let go,

You have no more control right now.

PAUSE…

So feel your body melt further into your bed,

And your mind hum with spaciousness.

No more thinking.

No more doing.

Just being,

One with love.

One with trust.

PAUSE…

Sweet Dreams, Beautiful

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Meditation: Melt the Worries Away Apr 04, 2024

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The worries are heavy tonight, my love. Racing around in your mind and pulling you away from this moment.

So lay down in your bed and let them melt away, as you anchor yourself in the present moment and allow your body to rest.

So let yourself slither around in your bed until you find the sleeping position you love the most.

Take a deep breath in when you find it,

And then exhale and settle even deeper into your bed.

Be here.

With the stillness of the night.

And allow its cool, calm silence to isolate those thoughts racing through your mind.

Those worries,

Anxieties,

Stresses,

Fears.

They are the ones in rigorous motion against the backdrop of the stillness.

PAUSE…

Thoughts.

Stories.

Emotions.

That’s all they are.

They are not you.

What’s true is this moment.

This breath.

You. Here on your bed.

Alive. Breathing.

So allow yourself to separate them from you,

All these worries.

Inviting them to exit the rapid movement inside your head,

And enter the stillness of the night.

This moment of presence,

Where the worries cannot exist.

Watch them dissolve in the space around you,

The tiny grains of sand spilling from them until nothing is left.

Release the worries into the peaceful presence of the night.

LONG PAUSE...

Feel the deep relaxation of your body as the worries dissolve.

It melts into the arms of the night,

Releasing its need to control,

Or be ready,

Or fight.

And instead softens,

Trusts,

And surrenders.

Relax and release.

PAUSE…

It’s time to sleep.

So breathe…

In and out,

And fall into the depths of the night.

Sweet Dreams, Beautiful

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Meditation: When the Caregiver is Empty Apr 03, 2024

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How long have you been starving,

For something you cannot name?

How long have you been wishing

That someone would notice your pain?

PAUSE…

We need to eat; it’s a fact of life.

We need to nourish ourselves.

But nourishment comes in many forms,

What you need may not come from the shelves.

PAUSE…

What exactly do you hunger for?

What would fill you up?

What have you been missing out on?

And how long have you gone without?

PAUSE…

The first step toward satisfaction

Is to name the thing you seek.

To see it and feel it and call it out,

The Universe will see your technique.

PAUSE…

Think about why you’re in the back,

About why you don’t speak up.

What makes you feel less important,

Than those you take care of?

PAUSE…

They need you to be healthy.

They need you to be strong.

They want to know that you’re okay,

That you’re not just playing along.

PAUSE…

So what will you tell them when they ask,

When they see that your shine has faded?

How will you tell them to care for you?

What yearning begs for urgent attention?

PAUSE…

How will it feel to get what you need?

What will it change deep within?

Will guilt rise up to steal your joy,

And will you send it packing?

LONG PAUSE…

Inhale and fortify yourself with thoughts of your power and value.

Exhale and liberate yourself from the thoughts that undermine you.

PAUSE…

Where does this hunger come from?

What can it tell you if you listen?

Is there something helpful and positive

Hiding in its shadows?

PAUSE…

What’s the secret message,

The thread that runs throughout?

What can this empty space tell you,

About the cost of going without?

PAUSE…

We all know your heart’s in the right place,

That you want what’s best for all.

But deprivation just can’t get you there.

It just doesn’t have the power.

PAUSE…

Instead you need indulgence,

At least every now and then.

You need to see yourself as worth the effort,

And make time to see it through.

PAUSE…

Feel the new energy in your body,

The burst that happens when you feed your soul.

Sink into the safety of fullness,

And let yourself rest there.

PAUSE…

Imagine how beautiful you look now,

Shining with the glow of abundance.

Enjoy the warmth coursing through you,

Flavored with love and gratitude.

PAUSE…

So many things feel possible now,

So many ideas come forth.

It’s hard to know how stunted we are,

When we’re just holding on for dear life.

PAUSE…

But that isn’t you anymore.

You’ve asked for what you need.

And because those you love truly love you back,

What you asked for came to be.

LONG PAUSE…

Inhale and know you’re part of something bigger than yourself.

Exhale with thanks for those who care, those who catch you when you can’t.

PAUSE…

Think of this as a wakeup call,

A reason to make a change.

Feeding ourselves is a necessity,

Whether food or love or peace.

PAUSE…

Though change can’t happen overnight,

You can do it need by need.

Check in with yourself regularly,

And pay attention to what you crave.

PAUSE…

You’re not taking anything from others,

When you choose to feed yourself.

Instead you’re multiplying what you give,

By starting from a place of health.

PAUSE…

If anyone in your life disputes this,

Give that bond some thought.

Love is not meant to starve our hearts,

But instead to make them swell.

LONG PAUSE…

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Meditation: Love Your Body Apr 03, 2024

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Ease into your bed and allow tonight’s meditation to be a love letter to your body, so you can feel gratitude, grace and love for it while you surrender to deep sleep.

You are beautiful from the inside out.

And your body is a gorgeous blessing.

No matter how big your thighs,

How soft your belly

How scarred your skin,

How absent a limb,

Or sick it may be...

Your body is glorious.

Just as it is.

Maybe you’ve struggled with it.

Maybe you’ve cursed it, pushed it, ignored it...even hated it.

But it’s yours...and it is breathtaking.

PAUSE…

So take a deep breath in and feel it work for you,

Pulling in the oxygen you need to live,

So effortlessly,

And exhaling out all the days’ details as it relaxes into your bed.

PAUSE…

Stay here for a bit,

Observing your body as it gives you life through your breath.

Feeling the refreshing air as you breathe in,

And the calming release as you breathe out.

PAUSE...

Dear body,

I love you.

Thank you for being here for me all these years.

Thank you for this breath,

Its automated rhythm gifting me with life every second of every day.

Thank you for this skin,

Its beautiful color, texture and gift of touch,

And all the scars and wrinkles that tell stories of adversity, love and adventure.

Thank you for these legs,

That have carried me with strength and love.

Thank you for all of my sexual and reproductive parts,

That have given me pleasure and the ability to carry life.

Thank you for my stomach,

And it’s ever changing shape.

Thank you for my breasts,

No matter their shape or size,

Thank you for my heart,

Constantly pumping life through my body.

Thank you for my shoulders and arms,

Allowing me to carry and embrace people and things I love.

Thank you for my hands,

As I express love and feel my world.

Thank you for my face...my eyes, nose, mouth and ears,

And all the tiny marks and wrinkles that belong only to me.

Thank you for my head,

For the brain that enables my body to move, dance, fight, cry, laugh, think and feel.

Thank you for my my mouth,

And the joy it feels as I savor the food that nourishes me.

PAUSE...

Thank you for my body,

This amazing, miraculous body.

Sweet Dreams, Beautiful

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