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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: Floating Through San Francisco Feb 20, 2024

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Take a moment

and turn inward,

shifting all your

attention to yourself.

LONG PAUSE

Let all the clamor

of the day

and the responsibilities

and stress

fall off you like water

and then evaporate.

LONG PAUSE

And draw in one more deep breath

and let it go,

centering on

your third eye,

the space between your eyes.

LONG PAUSE

Now, envision

walking on a hilly sidewalk

in San Francisco

with a brisk breeze

nuzzling your cheeks.

PAUSE

On each side of you

are glorious Victorian homes,

in all pastels

like an artist’s palette.

PAUSE

Curling around the homes

are gorgeous bay windows

that catch the sunlight,

and where you see couples sit and chat

and school girls read.

PAUSE

As you reach the top of the hill,

you see ice blue water

in the distance,

and hear the sound

of a cable car passing.

PAUSE

Children on the cable car

wave to you,

and you marvel at

the young man

who jumps off

and pulls the lever

to stop.

PAUSE

You board the cable car

and find a seat

on a brown wooden bench,

just as a man calls,

“All clear!”

PAUSE

Along the way,

the cable car stops at the

green dragon gates

of Chinatown,

and a group of

women board.

PAUSE

The women quietly chatter,

oblivious to anyone else,

their voices thick with vowel sounds

that cut off quickly.

PAUSE

As the cable car comes to a stop,

you get off and walk

to the end of a pier

where a herd

of sea lions

stretches across the rocks.

PAUSE

The shiny black males

bark and bob their heads

up and down for emphasis.

PAUSE

While gazing at the creatures,

a slender, tan female

with dark eyes like magic pools

catches your attention.

PAUSE

She lifts her head from a baby seal

that is nestled close to her body

and gazes directly at you.

.

PAUSE

For a moment,

you both watch each other,

with a feeling of understanding

passing between you.

PAUSE

A male calls for her,

and the female returns

her attention to her herd,

with her baby cuddling

even closer.

You can’t help but smile.

PAUSE

Now, imagine if you can,

closing your eyes

and being transported

from the pier to

Golden Gate Park.

PAUSE

As you open your eyes,

you find yourself

right in front of

the pagoda of

the Japanese Tea Garden.

PAUSE

Your eyes climb

the five-storied tiers

of the pagoda,

each fanning out in

a beautiful red.

PAUSE

As you gaze at the beautiful structure,

the energy of the pagoda

seems to reach out to you,

and fill you with heightened perception.

PAUSE

An awareness of all

that is around you,

the natural beauty

of the trees and lakes

and the tea garden itself,

fills your being.

PAUSE

You draw in a deep breath

and decide to have a cup of tea

in the garden

and bask in this incredible

awareness of nature.

PAUSE

The tea, a warm lifeblood,

streams into your body,

soothing it.

PAUSE

After tea,

you meander through the park

until you come to paddock

with a small herd of bison,

which you had heard lived in the park.

PAUSE

The great

chocolate and auburn creatures

graze and snort

until one with a tuft

of fuzzy dark hair

piled on her head

spies you.

PAUSE

The female stands

mighty and strong.

Power oozes from her core,and

she inspires awe in you.

PAUSE

After a moment,

the female bison approaches

at a steady and deliberate pace,

close enough to look at you

with her dark, rich eyes.

PAUSE

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Meditation: Nature's Healing Touch Feb 19, 2024

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Eyes closed, mind quiet,

Relax into your comfortable space.

Lift your thoughts up to the sky,

Feel the sun’s warmth on your face.

PAUSE…

When our lives feel out of whack,

Whether in heart, body, or mind,

Few things make a difference,

Like nature’s gentle hand.

PAUSE…

Picture your favorite place on earth,

The outdoor space you love the most.

Use your mind to take you there,

Feel your body grow lighter as you approach.

PAUSE…

Perhaps you’re seeing waterfalls,

Or rocky cliffs with snow.

Maybe you’re sitting on the beach,

Watching dolphins swim to and fro.

PAUSE…

Perhaps you’re in a forest glen,

Or a meadow full of flowers.

It might even be your hometown park,

Where you and your friends once played for hours.

PAUSE…

Focus on the feelings this place inspires,

The deep reaction in your soul.

There’s likely joy and peace and awe,

But even sadness could play a role.

PAUSE…

Ask yourself what this place gives you,

Ask what makes it so special in your mind.

Then ask what you might need from it today,

What wound or break must be realigned.

PAUSE…

Once you know what needs attention,

Then shift your thoughts toward the cure.

Your remedy will soon reveal itself,

Nature knows best, even when you’re unsure.

PAUSE…

Whatever defines your special place,

Be it water, trees, or sand.

Pull its magic into your core,

Taking healing by the hand.

Take a breath and feel the pain ebb, feel what you need returned.

Exhale and hold onto your peaceful state, let your vitality seep back in.

LONG PAUSE…

Even if you weren’t aware

Of what, if anything, could be wrong.

Life takes its toll, and wears us out,

And drowns out our cheerful song.

PAUSE…

Nature gives that song back to you,

You need only make the time.

Visit often, with sincere intent,

And your soul will feel sublime.

PAUSE…

Choose a number of special places,

Destinations for your awareness.

Choose one whenever your spirit’s out of sorts,

And let earth’s gifts lead you back to wellness.

PAUSE…

Let Nature’s power activate the power in you,

Make use of the beauty it offers.

You’re stronger when you let loving energy in,

And that strength cycles back to help others.

PAUSE…

It’s true what they say, that Nature knows best,

And its circular healing touches all.

Never forget that you are part of web,

That it’s there for you whenever you call.

Namaste, Beautiful

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Sleep Sounds: Wonder at the Night - Solfeggio Frequency 963Hz Feb 18, 2024

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Meditation: Release Nighttime Anxiety Feb 17, 2024

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The night has come and it’s time to put your mind and body at ease.

To release all the worries, anxieties and emotions that seem to rain down upon you at the end of the day.

So you can breathe deeply into peaceful sleep.

So go ahead and let yourself settle into your bed,

Getting yourself into your most favorite sleeping position.

And take your first deep breath in, filling your chest and belly with the fresh air of the evening,

And on your exhale, release out any tension you may be feeling in your body.

Another deep breath in, expanding with nourishing oxygen,

And exhale the heaviness.

Last deep breath in, filling your belly as much as you can,

And then let all the air out and fall deeper into your position.

Bring your breathing to its natural, easy rhythm,

And just be here for a bit,

Aware of the natural slowing down of your breath,

The slowing down of your heartbeat,

The slowing down of your mind.

Breathe…

PAUSE…

Thoughts may begin popping up,

Wanting to invade your mind with visions of things to worry about,

Tasks to finish,

Even deep fears to feel.

Just observe as these thoughts or visions arrive,

And see if you can imagine moving them from out of your mind into an open, empty room.

One by one, imagine yourself moving these thoughts into this room, shutting the door behind you each time you leave one.

Move those thoughts,

Place them in the room,

Releasing their power,

Releasing the pain,

Releasing the tension,

Releasing the anxiety.

Breathe it all out of you,

And feel yourself melt further into your bed.

PAUSE…

Now imagine yourself approaching the door to this room.

Your mind is relaxed and you feel safe, knowing all of the thoughts, emotions and anxieties are outside of you and in this room.

As the door opens, you look inside the room.

And instead of it being full of everything you had just placed there,

Instead, you see yourself sitting on the floor.

This is you as a little child.

She’s anxious.

Scared.

And the embodiment of all those worries and emotions you just placed here.

PAUSE…

Your body immediately fills with compassion for this little girl, for yourself.

So you slowly approach her, sit down,

And embrace her with tenderness and love.

It’s okay, you hear yourself saying to her.

Everything’s going to be okay.

This moment is all there is and right now, you are safe, lying in your bed, listening to these words and surrounded by love.

She melts in your arms and surrenders to you.

Let it go, my love, you say.

You are safe.

And everything is already okay.

It’s time to sleep.

Let me hold you as you give yourself to the night,

Trusting she will hold you with care, just as I am,

And deliver you to the morning peacefully.

PAUSE…

Let it go.

Let it all go.

Sweet Dreams, Beautiful

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Meditation: When Nightmares Creep In Feb 16, 2024

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Breathe deep into the quiet,

And settle safely within.

PAUSE…

Let the walls of your stillness protect you,

From the nightmares that are creeping in.

PAUSE…

Let peace fill you up,

As you melt into this space.

PAUSE…

As you watch the nightmares pass by,

At an easy, steady pace.

PAUSE…

I know they seem scary,

These visions that swirl around.

PAUSE…

But rest assured they’re not real,

Let them crumble to the ground.

PAUSE…

Then come inside again,

As your breath slows you down.

PAUSE…

Let your mind clear,

And your ears hear the sound.

LONG PAUSE…

Let it go,

Let it be,

As you drift gently through the night.

PAUSE…

Let it go,

You are free,

From the visions that gave you a fright.

LONG PAUSE…

Let your mind calmly follow,

The slow dance of a single leaf.

Turning and twisting and swaying,

Its beauty is beyond belief.

PAUSE…

Watch it float down gently,

From the tree it just fell from.

And pay close attention,

As it makes a soft little hum.

PAUSE…

Slowly it settles upon the ground,

The leaf is here to rest.

Notice how it surrenders itself,

To the sleepiness of its nest.

LONG PAUSE…

Let it go,

Let it be,

Float like the leaf in the breeze.

PAUSE…

Let it go,

You are free,

Melting into the night with ease.

LONG PAUSE…

Sleep now, dear one,

The nightmares are gone at last.

You’re safe within your stillness,

The space within is vast.

Sweet Dreams, Beautiful.

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Meditation: Fairy Whispers Feb 15, 2024

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Take a slow, deep breath,

A breath that fills your being.

Let it calm and relax.

LONG PAUSE

Breathe again,

and imagine a beautiful woven basket

gently scooping up

any distracting thoughts

and carrying them away.

LONG PAUSE

Feel your body relaxing

even more deeply with each breath.

Take a moment

to lavish in the calm.

LONG PAUSE

While basking in the serenity,

imagine seeing a tiny, twinkling light

out of the corner of your eye.

like a miniature sparkler,

dancing, shimmering and flowing

like a fountain of light.

PAUSE

After a few moments,

the light takes shape,

and a small, luminous figure appears:

A fairy.

PAUSE

For a moment,

Just look at the fairy.

See her golden hair

cascading in light.

Notice her clothes

made of leaves and petals,

And see her wand aglow with magical light.

PAUSE

The fairy smiles at you,

and you feel a wave of trust

embed in your heart.

“I’m Aya. Come with me,” she whispers.

You know you can follow

this fairy anywhere.

PAUSE

Aya sweeps her arms through the air,

and a path of golden stardust appears.

Then, the fairy cups her hands

and gently blows fairy dust toward you.

Magically, you rise from the bed,

able to fly as nimbly as the fairy.

PAUSE

Together, you and Aya

fly on the stardust path,

into the night,

past the houses and buildings,

past bridges and waterways,

until you reach the woods.

The fairy pauses at the edge of the woods.

“Are you ready for an adventure?” she whispers.

You nod,

feeling excitement and wonder.

PAUSE

Now, imagine if you can,

taking the fairy’s hand

and sailing into the woods.

Tall trees light up as you pass them.

Flowers and bushes glow

when the fairy flies by.

And, what you once thought

was a quiet forest,

is now alive in the most magical way.

PAUSE

Aya takes you to

a large tree stump

that immediately radiates with light

as soon as you pause there.

Minutes later,

dozens of tiny sparkler lights appear.

Fairies of all shapes and sizes

surround you with smiles and light.

“Learn from them,” Aya whispers.

PAUSE

A group of fairies approach.

They wave their wands,

and you fly with them

deep into the bowels

of the woods.

PAUSE

Imagine now, that when you and the fairies stop,

Out of the black of night

a magical workshop appears.

As you look closer,

you see this workshop

has bits of damaged trees, shrubs and flowers in it.

And the fairies are working on them.

PAUSE

One fairy with a round face

and jolly laugh

nods at you,

beckoning you to follow him.

He picks up a mended flower,

and together, you fly to plant

missing its beautiful flower.

The fairy waves his wand

and the mended flower

adheres to the plant,

in full bloom.

Then you and the fairy

return to the others.

PAUSE

Another group of fairies

welcomes you to follow them.

And together, you fly through the forest,

until you reach a small house nestled

in the heart of the forest.

PAUSE

You and the fairies enter the house

in silence while a family sleeps.

The fairies go to the kitchen,

where there is noticeably little food,

and with a wave of their wands

they fill the barren cabinets

With bread, vegetables and wine.

They fill a pot with stew,

ready for the family to heat up

when they wake up.

Then they leave,

as silently as they came.

PAUSE

Back in the woods with the fairies,

Aya meets you and you know that

your time with the fairies

has come to an end.

You thank the fairies

for all their hospitality and sharing.

And you and Aya fly home

on the stardust path.

PAUSE

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Meditation: Calm Your Body into Deep Sleep Feb 14, 2024

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Bring your body here tonight, dear one,

So it can relax,

So it can restore,

And so you can rest deeply in the loving arms of sleep.

So come inside,

And find your breath.

Using it as your guide into yourself,

And away from all the thoughts and emotions left over from the day.

PAUSE...

Listen to the soft sounds of your inhale and your exhale.

Feel the rising and falling of your belly and chest.

Surrender to the slowing rhythms of your body,

Letting it pull you deeper into this moment,

Grateful for this breath,

Grateful for this body,

Grateful for this life.

PAUSE…

Breathe…

And feel it all slow down,

As you come deeper into your body,

Sinking yourself further into the sea of blankets around you.

PAUSE…

Now see if you can imagine the soft, warm touch of the night lay itself on the crown of your head.

Like a comforting, glowing hand resting itself upon you.

Feel the warmth enter your head,

And calm you.

Any thoughts that are floating around in your head quickly dissolve as the hand of the night calms you down.

PAUSE…

Now, feel the soothing glow of the night spread into your face,

Relaxing your eyes,

Your cheeks,

Your jaw,

And your lips.

Breathe out,

And release,

As the night calms you down.

PAUSE…

Invite the soft, glowing hand of the night to rest on your neck and your shoulders,

Feeling the warmth spread itself deep into the muscles and joints.

Relieving all the stress and anxiety you might be holding there.

Exhale,

And release it all.

PAUSE…

Welcome the tender hands of the night as they caress your arms,

Your chest,

And your belly,

Softening everything it touches,

Calling you to fall deeper into her arms,

Deeper into the night.

PAUSE…

You are safe here,

Cherished and nurtured by the stillness of the night.

She’s here to guide you as you sleep tonight,

Calming you,

Restoring you,

Loving you.

PAUSE…

So feel the calming, glowing hands of the night softly touch your upper back,

And travel slowly down your spine.

One vertebrae at a time,

Releasing the pressure,

Relaxing the muscles,

And melting you further into your bed.

PAUSE…

Breathe…

And feel the soothing hands of the night rest upon your hips,

Your thighs,

Your legs,

And your feet.

Let yourself feel the glow of the night’s energy as it comes down,

Down,

Down your body,

Letting all those pieces of the day release from you with every breath out.

PAUSE…

Rest deeper into your bed,

Feeling the warmth of your entire body glowing with the calming energy of the night.

Feeling safe.

Feeling relaxed.

Feeling ready for deep sleep.

Sweet Dreams, Beautiful.

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Meditation: Feel Good Today Feb 14, 2024

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Sunshine and rainbows,

Smiles and hugs,

Let all the good shine through.

Butterflies and beaches,

The promise of the day,

It’s all right here for you.

PAUSE…

So let down your guard,

And open your heart,

And release what’s heavy inside.

The pressures you feel,

The shadows of fears,

The rivers of tears you’ve cried.

PAUSE…

You think they’re forever,

You think that you’re stuck,

That these are your crosses to bear.

My dear don’t you know,

If you loosen your grip,

They’ll dissolve away, I swear.

PAUSE…

So soften your face,

And let yourself melt,

Releasing it all with a sigh.

Make room for the good,

Breathe in as you do,

There’s never a lack of supply.

PAUSE…

Slowing,

Slowing,

Slowing down.

Invite your mind to clear.

Softly,

Softly,

Softly now.

Bring yourself right here.

LONG PAUSE…

Thoughts don’t get to be,

In charge of you today,

They’re now working for you.

Choose wisely the ones,

That support what you want,

Don’t let those other ones through.

PAUSE…

Promise your body now,

That you’ll move and sweat,

And care for this vessel that’s yours.

She needs the sunlight,

To stretch and to play,

So she can thrive and ensure.

PAUSE…

This moment right here,

The most important one,

It’s all that matters right now.

So open up space,

So you can hear it,

Your voice that guides you through how.

PAUSE…

Now breathe in real deep,

And gather them up,

All the blessings around.

Let gratitude flow in,

And fill you all up,

Your life is quite profound.

PAUSE…

Slowing,

Slowing,

Slowing down.

Feel good as you move through your day.

Softly,

Softly,

Softly now.

Allow these good feelings to stay.

Namaste, Beautiful

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Meditation: All the Sunsets Feb 13, 2024

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Sink into your comfortable space,

Settle your heart and mind.

It’s time to rest and rejuvenate,

Time to bid the day farewell.

PAUSE…

Close your eyes and take a breath,

Give your imagination a canvas.

Paint it with the colors of the setting sun,

As it glows on the distant horizon.

PAUSE…

Think about all the sunsets you’ve seen,

The images you’ve collected for years.

See the pinks and the oranges and the purples,

Lighting up like they’ve been set on fire.

PAUSE…

Let your thoughts wander back to your travels,

To the many places you’ve watched the sun set.

Try to remember your favorite,

The one that also lit you up within.

PAUSE…

Think about who you were with that day,

Loved ones and friends alike.

Or maybe you were watching all on your own,

A moment of solitude to soothe your soul.

PAUSE…

Call up the feelings that beauty inspired,

The wonder, the joy, the awe.

Let those emotions infuse your body,

Experience the bliss once again.

PAUSE…

Memories are meant to come back to us,

To illuminate our lives anew.

And with beauty as arresting as the sunset,

Why not enjoy it as often as you can.

Take a deep breath and let your mind float, let it ride on a wave of color.

Exhale and feel like part of the splendor, aware of the sun’s power in you.

LONG PAUSE…

In addition the magnificence,

Lessons linger in the sunset.

There’s more to see than a painted sky,

More to consider than a stunning show.

PAUSE…

The sun tells you when to power down,

When to literally call it a day.

You’ve made one more trip through your busy world,

And you deserve to tuck in and rest.

PAUSE…

You likely did your best to shine,

To warm everyone in your circle.

When night comes, it’s time to recoup

All that you shared with others.

PAUSE…

The sun is fortunate to have a friend,

A partner in its daily cycle.

The moon is there to do its part,

To step in and support the natural order.

PAUSE…

Think about who does the same for you,

The person who steps in when you’re tired.

Whether that’s you or somebody else,

Give thanks for the respite they provide.

PAUSE…

It’s no small gift to be part of a team,

Even if that team ends up being small.

Protecting your boundaries is important work,

And it matters when someone answers the call.

PAUSE…

There’s a rhythm to everything under the sun,

Even for the sun itself.

Just like the dance between night and day,

There’s a method to keeping yourself in balance.

PAUSE…

It’s all about listening to that inner voice,

To the intuition that won’t lead you astray.

Follow the path that feels right for you,

And honor the spirit’s need to shut down.

Inhale and feel the rightness in all, in the patterns and cadence that guide you.

Exhale and know that you’re on the right track, that even the sun and moon support you.

LONG PAUSE…

Sink deeper into self as you picture the moon,

The way it waits in the sky for its cue.

Perfectly choreographed by nature itself,

The changing of the guard is seamless.

PAUSE…

Transitions can happen that way for you too.

You can slide from one state to another.

Just trust in the process and accept when it’s time,

And you’ll find yourself gracefully changing.

PAUSE…

When you accept the way of things,

You, too, can shine like the sunset.

You can glow like the moon, and burn bright in the morning,

As you celebrate your unique tempo.

PAUSE…

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Meditation: The Joy From Your Childhood Feb 12, 2024

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Lay your head down,

Find some peace.

Close your weary eyes,

And prepare to dream.

PAUSE…

Dial your mind back to when you were young,

To those never-ending, carefree days.

Try to slip back into that joyful mindset,

Try to remember that tiny you.

PAUSE…

Think about how interesting everything was,

Every rock, every tree, every stick.

The world was a bundle of opportunity,

Entertainment wherever you looked.

PAUSE…

One day, you might find a bed of leaves,

To roll in or jump on or climb under.

Maybe you used them to make a nest,

A place your bug friends could find shelter.

PAUSE…

Another day, you might have collected stones,

Then sorted them by color and size.

So many little piles of pebble treasure,

Making you feel rich beyond compare.

PAUSE…

Think back to the days of hopscotch,

To chalk masterpieces all over the cement.

With giggles and smiles, the hopping commenced,

And the simple game never got old.

PAUSE…

Perhaps you spent days in nearby woods,

Gathering branches for a secret fort.

Pretending to be pirates or pioneers,

Getting lost in your stories for hours.

Take a deep breath of that leafy air, let the lighthearted energy fill you.

Exhale the breath but hold onto the joy, be that delighted child once again.

LONG PAUSE…

Travel back the long, hot summers,

Running through sprinklers and playing tag.

Squealing at the sound of the ice cream truck,

And staying outside until daylight disappeared.

PAUSE…

On rainy days, you could play inside,

Bringing those indoor toys to life.

And then when the sun magically reappeared,

Worms and puddles waited to be explored.

PAUSE…

Jumping in puddles was its own special game

Sending water in every direction.

It takes a certain kind of glee,

To hop around with such abandon.

PAUSE…

Sink into that carefree energy,

The feeling that life is yours to enjoy.

The word ‘worry’ was likely a foreign one,

While ‘fun’ was the primary goal.

PAUSE…

Feel your shoulders lift as you remember,

Feel the elation in your heart as well.

Let your body relax into that innocent space,

As happiness seeps into your cells.

PAUSE…

Though everyone’s forced to leave childhood behind,

Usually before we’re ready,

You don’t have to give up that childish delight,

Just because age creates new expectations.

PAUSE…

Even as a full adult,

Puddles and ice cream still exist.

You can still go out and collect nature’s treasure,

Getting lost in the magic of the search.

PAUSE…

It’s really about giving yourself permission,

To go back for the things you’ve loved.

There are no requirements when it comes to joy,

And no reason to keep it from yourself.

Inhale and imagine more pleasure in your life, more laughs, more dancing, more puddles.

Exhale and see the possibilities, the path to lightness and bliss.

LONG PAUSE…

Your childlike self has answers,

Wisdom long ago packed away.

But you can pull it out at any point,

And rediscover whatever you’ve missed.

PAUSE…

Let your mind wander toward serenity,

To the ease of innocence.

Wipe your heart clean of negativity,

And let hope make your spirit soar.

PAUSE…

There’s a way to combine the authentic you,

With the version mature life requires.

The secret is staying in touch with enjoyment,

Heeding the call for fun.

PAUSE…

A small change can make all the difference,

A laugh can open a door.

Lighthearted ways make for lighthearted days,

And you deserve to feel that boost.

PAUSE…

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