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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: The Gift of Wings Mar 24, 2024

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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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Sleep Sounds: Snowflakes Falling to Bring Sleep Mar 23, 2024

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Meditation: You're Doing a Great Job, Mama Mar 22, 2024

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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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Meditation: Reiki Sleep Meditation - TINA CONROY Mar 21, 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: The Peace of Spring Mar 20, 2024

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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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Meditation: Manifest Your Desires Mar 20, 2024

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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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Meditation: Awaken Your Inner Fire Mar 19, 2024

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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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Meditation: The Lessons of Your Former Selves Mar 18, 2024

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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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Meditation: Phoenix in You Mar 17, 2024

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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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Sleep Sounds: Mindful at Midnight - 432Hz Frequency Mar 16, 2024

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