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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: Sailing on a Petal Oct 11, 2023

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Take in a deep breath,

a breath that you inhale

slowly and deeply

so that the rich air

fills you.

LONG PAUSE

And, as you breathe in,

feel the breath expanding

through you,

creating healing energy

and connecting all of you.

LONG PAUSE

Keep inhaling and exhaling

and envision the breath

gently touching all

of your body.

LONG PAUSE

Now, as you continue breathing,

bring your thoughts to the present

and feel yourself

in the now.

PAUSE

In the present,

feel your body

comfortably connecting

with your bed,

sinking into it

with deep relaxation.

PAUSE

And as you deepen your relaxation,

imagine the cozy covers of the bed

separating

and transforming into

the softest petal of a flower.

PAUSE

The petal has a gentle aroma

that calms the soul

with each breath.

PAUSE

After a moment,

the petal safely lifts you

into the air

and suspends above your bed

before gently sailing out the door.

PAUSE

You nestle into the petal

and its luscious comfort

and enjoy the sensation

of flying slowly

out into the world

while wrapped in the petal.

PAUSE

The moon shines brightly,

lighting your way,

as the petal rises

in the air.

PAUSE

Slowly, the petal

continues to rise

until you’re surrounded by

a playground of stars.

PAUSE

Each star shimmers

in the inky sky,

and you feel their

energy resonating

with you.

PAUSE

You take a moment

and notice that the stars

seem to play with one another,

shining messages and

dancing in the night sky.

PAUSE

You imagine dancing

with the stars,

waltzing slowly

through the cosmos,

lights trailing

your every move

like a shadow of diamonds.

PAUSE

Then, the stardust gathers

beneath the petal

and ever-so-gingerly

moves it along.

PAUSE

Gently, like the rudder

on a rowboat,

the stardust

guides the petal

back into Earth’s atmosphere.

PAUSE

The petal floats downward

until you’re surrounded by

mountains standing tall

with the glimmer of the moon.

PAUSE

As the petal

wafts toward the ground,

a tiny brook

catches your eye.

PAUSE

The brook is small

and filled with stones

that sparkle like jewels

in the moonlight.

PAUSE

As the petal descends,

it makes a cushioned landing

in the stream

and begins gently moving

with the water.

PAUSE

Along the banks,

fireflies twinkle

and tease one another

as the petal

continues to float

in the brook.

PAUSE

A bullfrog sounds

a mating call,

then splashes

in the water.

PAUSE

A symphony of cicadas

sing their songs

while the great horned owl’s hoots

cut through the dark with their own music.

PAUSE

Now, imagine a warm breeze

cradling the petal,

carrying it out of the brook

and taking it away.

PAUSE

You feel comfort and trust

as the breeze steers

the petal.

PAUSE

After a few moments,

the petal sails back

into your room

PAUSE

The soft petal unfurls

and melts into

your luxurious bed,

leaving you a calmness

that wraps around you

just like the petal.

NAMASTE, BEAUTIFUL

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Meditation: Turn Off the Voices In Your Head Oct 11, 2023

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I know they can be loud, my love,

And cause your emotions and your body to shake.

So turn off the voices in your head tonight,

And leave them in your wake,

As you journey effortlessly into deep sleep.

So relax,

And let yourself settle into your bed.

Move around your body just a bit if you need to,

Releasing any tension,

Any pain,

Or any pockets of energy left over from the day.

PAUSE…

Now take a big, deep breath in,

Letting the fresh air fill you up completely.

And as you exhale, release they day,

And bring your body into deep comfort.

LONG PAUSE…

They can bubble up even amidst the quiet of the night,

Tapping on your shoulder and wanting your attention.

The voices want to remind you of tasks left to complete,

Plans to be made,

Anxieties to sort out,

And pieces of life to organize.

But you don’t have to listen to them tonight, my love.

You don’t have to let them take over.

So breathe them out with every exhale,

As you imagine those voices exiting your body with every breathe out.

PAUSE...

Breathe…

And imagine each of those voices turning into a soft, grey mist,

Floating out of your body with every outbreath.

And then invite your body to melt further into sleep.

PAUSE…

Let them go,

As you feel a soothing warmth on the crown of your head,

Relaxing your forehead,

Your eyes,

Your cheeks,

Your lips,

And your neck.

PAUSE…

Breathe out the thoughts as the warmth of that smoothe energy trickle down into your shoulders,

Your chest,

Down the length of your arms,

And into your hands.

And feel yourself melt.

PAUSE…

Slow down and breathe,

As the soft, warm energy flows down soothing your stomach,

Your hips,

Your thighs,

All the way down your legs,

And into your feet.

PAUSE…

Let the warmth cover you,

Softening your body,

And dissolving all those thoughts that remain.

PAUSE…

You are not your thoughts.

You are here.

One with the night.

One with the universe,

And the endless energy of love that connects us all.

Your thoughts are far away,

Traveling deeply into the galaxies,

Playing out their dramas without you,

Leaving you free from their hold,

Ready to reunite with the comforts of restorative rest.

Sweet Dreams, Beautiful.

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Meditation: You Are Untouchable Oct 10, 2023

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If you close your eyes,

And touch deep inside.

You may just feel the pulse,

Of the you that’s trying to hide.

PAUSE…

She’s scared she’ll be hurt,

She fears she’s not enough.

She tries to please everyone,

While pretending she’s so tough.

PAUSE…

She trembles down here,

And often sheds some tears.

She focuses on pain,

Her insecurities and fears.

PAUSE…

So squeeze your eyes shut,

And breathe in deep once more,

And see if you can feel,

The power at your core.

PAUSE…

Breathe in deeper still,

And show this little you,

The source of your own strength,

Feel it through and through.

PAUSE…

Watch it infuse your soul,

And fill you up until,

You realize you’re untouchable,

That fear can’t hold you still.

LONG PAUSE…

Let the air flow in,

As you inhale deep and full.

Let the air flow out,

Notice the push and pull.

LONG PAUSE…

Search your heart and honor,

If there are things you’d like to do,

If there are ways you’d like to be,

So you can be more you.

PAUSE…

And if that little you,

Begins to whine and groan,

Remind her you’re untouchable,

And you’re never truly alone.

PAUSE…

No one can hurt you,

No one can bring you down.

So unleash the real you,

And let her dance all around.

LONG PAUSE…

So squeeze your eyes shut,

And breathe in deep once more,

And see if you can feel,

The power at your core.

Namaste, Beautiful

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Meditation: Powering Down for the Night Oct 09, 2023

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Hear the evening calling you,

Listen as it beckons.

It’s time to let your body rest,

And tend to your weary mind.

PAUSE…

You’ve done a lot of work today,

Both mental and physical.

You’ve earned some relaxation time,

A chance to unplug and recharge.

PAUSE…

Use this time to slow everything down,

Your thoughts, your pulse, your cares.

There’s nothing more important right now,

Than finding the respite you need.

PAUSE…

So often, our days spool out of control,

Tossing dozens of problems our way.

The night is meant to reverse all of that,

To give us some space to breathe.

PAUSE…

Our breath is an effective place to begin,

For it affects all the rest.

With eyes closed, inhale gently and with purpose,

Let the moment grow and stretch.

PAUSE…

When you’re ready to let that breath go,

Slowly exhale and feel the release.

Notice how your muscles follow that lead,

Softening and settling in for the night.

PAUSE…

You nestled in the safest possible place,

One that belongs to you alone.

Full of familiar scents and downy fabrics,

Comfort is the only goal.

Take a moment to enjoy the calm you’ve created, remind yourself how much you deserve it.

Revel in the weightless feel of your body, in the serene openness of your mind.

LONG PAUSE…

Now that you’ve cleared out troubling thoughts,

Do your best to keep it that way.

Imagine an impenetrable boundary,

A wall to separate you from the day.

PAUSE…

It’s so important to your wellbeing

That you regularly disengage.

Each day is so full and chaotic,

Leaving little time to focus on you.

PAUSE…

But if you create a ritual,

A predictable, enriching routine.

Your days will feel less frantic as well,

And you’ll look forward to powering down.

PAUSE…

Focus your attention on your quiet mind,

Enjoy the tranquility you find there.

Let the stillness lift you up,

Let it take you to a higher place.

PAUSE…

In this place, anything is possible.

In this place, all of your plans make sense.

In this place, you become your very best self,

As you work to plant the seeds of change.

PAUSE…

Instead of thinking, feel your way through,

Determine whatever you wish for yourself.

Detach from whatever your brain might say,

And be mindful of your heart instead.

PAUSE…

Like your soul, your heart won’t fail you,

As long as you pay attention.

It wants what it wants, and it’s rarely wrong,

So tune in and listen to its wisdom.

PAUSE…

These evening hours are the very best time

To practice speaking your heart’s language.

The messages appear in different ways,

Sharing feelings instead of words.

Breathe into the powerful silence of self, feel the awe that comes with tuning in.

Exhale and realize how connected you are, remind yourself you’re never alone.

LONG PAUSE…

In this warm, relaxing environment,

You have the chance to transform.

Once you learn to tune out the daily noise,

Your truth will make itself known.

PAUSE…

Whatever you’ve been wondering about,

Whatever questions plague you in the day,

Can be redefined and answered here,

As long as you maintain the space.

PAUSE…

Waking logic is usually ineffective.

Your inner retreat has a mind of its own.

But once you learn the rules of the road,

There are no limits to what you can see.

PAUSE…

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Meditation: Butterfly Wings to the Moon Oct 08, 2023

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There are days when all you do

doesn’t feel like enough

and you want to disappear

and get away from all the stuff.

LONG PAUSE

It feels like those days

come with so much noise,

whether it’s work, or cleaning

or picking up kids’ toys.

LONG PAUSE

So when the sun disappears

behind the moon-kissed clouds

you retreat to your room

to a cushion of no sound.

LONG PAUSE

And lying on your bed,

you connect with a deep peace.

You find a comfy position

beneath the silken sheets.

LONG PAUSE

And you open up your breath

to feel the air of night

and the cool mist enters you

with a feeling that all is right

PAUSE

You choose to be

in a place serene

away from others

where you’re not seen.

LONG PAUSE

And on those nights

when you want to get away,

something magical happens

at the end of your day.

PAUSE

From the depths of calm

found only in your room,

you’re wrapped in love

in a spiritual cocoon.

PAUSE

And before you know it,

your cocoon opens up

and two gossamer wings

elevate you above.

PAUSE

Your wings are swirling

with a kaleidoscope of colors,

and as you rise upward,

they begin to flutter.

PAUSE

Neon colors stretch around you

from the magic of the wings,

and as you float above the house,

the chorus of the night sings.

PAUSE

The cicadas are happy

and so is the red fox.

The deer are calm

and so are your thoughts.

PAUSE

And you understand intuitively

that the animals are free

and you want to enjoy your own freedom

peacefully.

PAUSE

And so, like the animals that

scurry around in the night,

you find this time sacred

before the morning light.

PAUSE

So your filmy, pale wings

take you up to the trees

where you see the opal moon

with total ease.

PAUSE

And the moon comes alive

in a way so enchanting

and shares her secrets with you

with conscious understanding.

PAUSE

Your wings flutter brightly

and your heart seems to know

that the moon’s tip for you

is to honor your soul.

PAUSE

“But it’s hard,” you say

in honest protest,

and the moon replies,

“It will make sense when you rest.”

PAUSE

The moon continues to share

that “Your dreams are your source.

Just ask what you want,

and you’ll be given it, and more.”

PAUSE

And the words of great luna

send a ripple of peace

running through your neon wings,

allowing your calmness to increase.

PAUSE

And the great silver orb

smiles and gives you a wink,

and your prismatic wings

begin to comfortably sink.

PAUSE

And before you know it,

the wings land you gently in bed,

and make sure they tuck

a pillow under your head.

PAUSE

Then the wings disappear

as quickly as they came,

but you are soon to realize

that you are not the same.

PAUSE

You gaze at the window

to catch a silver moonbeam.

Then close your eyes

to find the moon’s dreams.

Sweet dreams.

NAMASTE, BEAUTIFUL

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Sleep Sounds: Pleasant Drone to Sleep Oct 07, 2023

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Meditation: It's All In Your Head Oct 06, 2023

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Breathe…

And relax.

Breathe…

And let go.

Breathe…

And and lay back,

Breathe…

Deep and slow.

LONG PAUSE…

It’s all in your head,

This life that is yours,

Each thought has created what’s here.

It’s all in your head,

The solutions and cures,

The possibilities, limitations and fears.

PAUSE…

If you can embrace,

The power of your thoughts,

And know that you are the one,

Who gets to decide,

What stays and what goes,

The game of life can be fun.

LONG PAUSE…

Just imagine the joy,

That awaits here for you,

When you get that you are in charge.

Imagine the freedom,

Of living your truth,

What’s possible begins to enlarge.

PAUSE…

Accepting this truth,

Means knowing yourself,

Being honest with what you find,

As you go exploring,

Your thoughts and your beliefs,

And all those scripts in your mind.

PAUSE…

It takes great care,

Humility and grace,

To sift through thoughts in your head.

Forgive yourself now,

For the ones that have hurt,

You can choose kind ones instead.

PAUSE…

The more that you practice,

Dissolving the thoughts,

That don’t align with your dreams.

The more space you make,

For thoughts that create,

That blossom, give life, and beam.

LONG PAUSE…

It’s all in your head,

This life that is yours,

Each thought will create what you see.

It’s all in your head,

So do the hard work,

Of creating thoughts that bring glee.

PAUSE…

So what do you want,

Apart from the scripts,

That others have imparted on you?

What do you want?

It’s all here, you see,

Go within and discover what’s true.

PAUSE…

As you embrace,

The power of your thoughts,

You know that you are the one,

Who gets to decide,

What stays and what goes,

Oh, this life is quite fun.

Namaste, Beautiful

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Meditation: Sleepy Ocean Oct 05, 2023

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Breathe now,

And find the calming rhythm of the waves.

PAUSE…

Let the gentle movements,

Pull you down,

Down,

Down,

Into the seas of relaxation.

PAUSE…

The sleepy ocean calls you tonight,

And invites you into her world.

PAUSE…

One of mystery,

And tranquility.

LONG PAUSE…

Feel your toes,

Sink into her sand.

Millions of grains of history,

Kissing your skin.

PAUSE…

Feel the welcoming water,

Gently lap against your body.

Cradling you,

Protecting you,

As you move up,

And down.

Up,

And down,

With the soothing rhythm of the waves.

PAUSE…

Listen to the wind,

And the soft music it makes,

As it flows along the water.

PAUSE…

Let it all go, she whispers,

And surrender to the night.

LONG PAUSE…

You are safe here,

Floating in the loving embrace of the sleepy ocean.

PAUSE…

So let go of the worries that fill your mind.

Let go of the plans that want to be organized.

Let go of the fears that lurk in the darkness.

Release it all,

And let yourself flow effortlessly,

Into the stillness of the night.

LONG PAUSE…

The moon shines down upon you,

With her soft glow of light.

Just enough to let you know she’s with you now,

Watching over you on your sleepy journey.

PAUSE…

Her beams land on the water,

And jewels of light sparkle all around you,

Reminding you that magic is everywhere,

And you are loved.

PAUSE…

Relax your body even further,

Trusting in the sleepy ocean.

Soften your forehead,

Release your jaw,

And relax your cheeks.

PAUSE…

Lower your shoulders,

And release the tension in your neck.

Open your chest,

And feel your back soften,

And relax,

Following your spine from the top of your neck,

Down,

Down,

Down,

To the bottom of your back.

PAUSE…

Release your hips,

Soften your belly,

And relax your legs.

LONG PAUSE…

You are one with the sleepy ocean.

One with your dreams.

One with the gentle waves of the night.

LONG PAUSE…

Namaste, Beautiful

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Meditation: You Are the Master of Your Fate Oct 04, 2023

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Close your eyes and stop the buzz,

The constant, inner chatter.

Though your mind is doing its best to help,

There’s a time when your thoughts must scatter.

PAUSE…

Night time is that sacred time,

A chance to pause and rest.

We all need a break from the give and take,

A block of hours away from the stress.

PAUSE…

Even when we love our lives,

The to-do list can be a tsunami.

An overpowering cascade of tasks,

That batters both mind and body.

PAUSE…

What’s more, we have expectations,

Strict requirements for perfect completion.

Little do we know, we’re chasing a myth,

Harming ourselves for no reason.

PAUSE…

Perfection is a room with no door,

A cold, unreachable place.

We spend years of our lives seeking it out,

To then be humbled when our efforts go to waste.

PAUSE…

Nothing in life can be perfect,

When each eye has its own view.

There is no ideal to suit every mind,

And no perception that’s truly true.

PAUSE…

We end up driving ourselves crazy,

As we chase what we think others want.

But just like us, they’re racing in circles,

Paying no mind to what we are or are not.

PAUSE…

Things feel so life-or-death sometimes,

Like the world will stop if we fail.

But failure is as unmeasurable as everything else,

So it’s useless to allow fear to prevail.

PAUSE…

Instead, we need to change our view,

To decide on our own kind of perfection.

It needn’t make sense to anyone else,

A bit like looking at your own reflection.

Breathe in and see yourself as only you can, your strengths, your quirks, your magic.

Breathe out and set that essence free, let the world know who you really are.

LONG PAUSE…

What might you do if you wouldn’t be judged,

If no one waited to rate your performance?

Would you find a new passion or take a new risk,

Or perhaps reassess your importance?

PAUSE…

The truth is, you can do those things.

You can chart a new path right this minute.

For the eyes you feel upon you all the time,

Only exist when the mind overruns your spirit.

PAUSE…

Freedom is the antidote to perfection,

The path to your own ideal world.

You can create your own utopia,

When you let your anxieties unfurl.

PAUSE…

Though it’s hard to know where they come from,

These fears show up in us all.

We want to fit in, to feel worthy and admired,

But instead end up scared and small.

PAUSE…

It seems so counterintuitive,

To go against the grain,

To throw out years of effort and worry,

In an attempt to relieve the pain.

PAUSE…

But that’s exactly what it takes,

To find your own perfection.

Adjust the bar to fit you best,

And set out in your own direction.

PAUSE…

Your life is indeed a marathon,

But in truth, there’s just one runner.

You’re forever poised to take the prize,

When you’re racing to steal your own thunder.

PAUSE…

You are your only competition.

You’re also your very best fan.

You have nothing to prove to anyone but you,

And you’re the only one in charge of the plan.

Inhale and think about what it means to be the person in charge of you.

Exhale and know you’re up to the task, that you can make your dreams come true.

LONG PAUSE…

Things can be different from here on out,

Old patterns can be changed.

You just have to agree to stop the chase,

To let expectations be rearranged.

PAUSE…

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Meditation: A Sleep Meditation for Moms Oct 04, 2023

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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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