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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: Stargazing Jul 17, 2023

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Draw in a breath,

and as you exhale,

that single breath,

your whole body

warms and relaxes.

LONG PAUSE

You draw in another breath

feeling the perfection

of your bed,

cozy and soft.

LONG PAUSE

And as you

sink deeper,

your body

completely unwinds.

LONG PAUSE

And now take a moment

and just be in your body,

becoming aware

of your breath

rolling through

your chest and abdomen.

LONG PAUSE

Now, imagine, if you can

standing on a rock

that juts into the cool air

of the deep night.

PAUSE

And from your rock,

you can see every

heavenly body

visible to man

shimmering in the sky.

PAUSE

And the tiny, dazzling lights

look as if they’re moving–

moving around the earth

like a wheel of diamonds.

PAUSE

As you continue to stargaze,

your eye catches

the three stars of Orion’s belt

twinkling brightly from east and west

PAUSE

From the belt,

you find the rest of

the constellation of Orion,

including the stars

that craft this hunter's bow.

PAUSE

The mesmerizing lights above

beckon you to stay with them.

so you decide to lie down on the rock

in a toasty, fleece blanket

that wraps around you perfectly.

PAUSE

Snuggled up in your blanket,

you look back to the sky

and notice something has changed.

PAUSE

Now, see if you can imagine

the hunter Orion

stepping down from the sky

and onto an adjacent rock.

PAUSE

And, as he steps

onto the rock,

you notice the stars

that make him

gather into a human shape

that glows translucent

in the night.

PAUSE

The hunter does not see you,

and instead,

draws back his bow

and aims into the sky.

PAUSE

Orion spies something

and releases his bow

high into the sky of jewels.

PAUSE

You watch as a crystalline arrow

soars into the sky

and then dissolves

into a waterfall of silvery lights.

.

PAUSE

Now, imagine if you can,

that Orion leaps back

into the sky

chasing his mysterious quarry.

PAUSE

After a few moments,

you glimpse another constellation

vibrating intensely in the sky

like it wants to break free.

PAUSE

The seven stars

of Virgo shine bright,

brighter than any other

stars in the sky,

until they gather

into a beautiful maiden

who steps down

onto the rock nearby.

PAUSE

Like Orion,

Virgo is translucent and

shimmering with light.

She pauses, gazing at the sky

and then toward you

with a smile.

PAUSE

Now, see if you can imagine

sitting up and staring

at the wonder before you.

PAUSE

Virgo, the maiden,

the goddess of Justice

and the Harvest,

says not a word,

but you hear her

every thought.

PAUSE

Virgo raises her hand

and, in just a second,

shows you

all of Earth’s nature

like a movie

with the sky as a screen.

PAUSE

And as you watch

all the animals,

flowers and trees,

waterfalls, oceans, and mountains

stream before you,

you feel Virgo’s love

for it all.

PAUSE

And now, see if you can imagine

that Virgo lifts her hand again,

only this time,

it is to touch yours.

PAUSE

And the translucent hand

gently covers yours

sending a vibration

through it,

a vibration of

love for the Earth.

PAUSE

Before Virgo leaves,

you breathe in the love

until you feel all the

animals, flowers and trees,

waterfalls, oceans, and mountains

living in you.

PAUSE

After a few moments,

Virgo dissolves

into the night,

leaving you

with a deep love

of all that surrounds you.

PAUSE

And, as you stretch out again,

cuddled in your blanket,

the silent, starry night

comes alive.

PAUSE

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Meditation: Reggae Joy Jul 16, 2023

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Gather yourself,

and take a moment

to get comfortable

in your bed.

LONG PAUSE

Become aware of your back,

as it presses gently

against the sheets,

sinking into them.

LONG PAUSE

And feel the rest

of your body dip,

ever so slightly,

into the softness

of the bed.

LONG PAUSE

Now, see if you can imagine

an electric guitar

playing just a few notes

of reggae

softly in the distance.

PAUSE

The notes have a rhythm,

a rhythm that dissolves into you,

and you feel your body

begin to sway.

PAUSE

And,after a moment,

you hear a soft drum

joining the bass guitar,

and the rhythm feels

stronger in you.

PAUSE

And, together,

music floats through you,

gently bending and swerving

your body to the rhythm.

PAUSE

Now, see if you can imagine

being draped in a cotton dress

with the colors of the ocean

sweeping through it.

PAUSE

And the dress

ebbs and flows

with you and the music,

and catches the breeze

like a wave.

PAUSE

While dancing

you look down at your feet,

as the tug of the music

moves them on

a powdery beach.

PAUSE

The warm sand kisses

the bottom of your feet,

soft and tender,

and lets you move freely

and comfortably to the beat.

PAUSE

And while dancing,

a little girl

hands you a purple orchid

for your hair.

PAUSE

And you place the orchid

behind your ear,

as the sun

glistens between

the stands of your hair.

.

PAUSE

The little girl

takes your hands,

and together,

you weave in and out

to the vibrant pulse

of the music.

PAUSE

After a few moments,

the little girl

runs down to the beach,

picking up shells

every few steps

and still dancing..

PAUSE

You turn back to the band

that pauses,

while one of the players,

talks in a voice

as melodious

as his guitar.

PAUSE

When his lilting voice stops,

you hear the unmistakable

cracking of drumsticks,

and the whine of the guitar.

PAUSE

And then, the crowd

around you cheers,

as the band

plays some Bob Marley,

and everyone dances.

PAUSE

Laughter and shouts of joy

permeate the air,

and run through your body

like the infectious beat

of the music.

PAUSE

And as you dance,

you notice that

every breath you take

is scented with coconut

and pineapple

that tickles your nose.

PAUSE

And as you twirl

with and around

the others,

time stops;

there is only now.

PAUSE

And, after a while,

the sun dims

and slips

beneath the horizon,

just beyond the purpose ocean.

PAUSE

And the music

keeps on playing,

and the people dancing,

in the light of tiki torches

and a pearl moon.

PAUSE

After a while,

the vibrant energy

inside you

starts to shift

to a feeling of calm

and contentment.

PAUSE

The music slows,

and the crowd

begins to thin

until the last pulse

of the drum

is heard.

PAUSE

So, you smile

and wave to the man

with the electric guitar.

And he winks

and grins

for he knows you’ll

come again.

PAUSE

And you walk away

from the tiki torches

into the Jamaican night,

midnight blue and breezy

with the aroma

of ocean salt on your skin.

PAUSE

And as you walk down the beach

feeling contented and blessed,

the reggae keeps playing,

every-so-softly in your heart.

Now and always.

NAMASTE

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Sleep Sounds: Calm Your Nerves and Sleep - 528Hz Jul 15, 2023

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Meditation: Breathe In Happy Jul 14, 2023

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As you settle in tonight,

And say goodbye to the day,

See if you can extract,

Emotions that want to play.

PAUSE…

The heaviness, the stress,

And all the details too.

Let them all float out,

As you come deep into you.

PAUSE…

Your body naturally craves,

Oneness with your breath.

Your spirit naturally wants,

Harmony in its depths.

PAUSE…

So breathe in happy,

Feeling joyful and light.

Breathe in happy,

As you settle into night.

Breathe in peace,

And let it calm you down.

Breathe in gratitude,

Your life is profound.

LONG PAUSE…

Slow down your breath,

Inhaling the air deep down.

Hold it for a moment,

And notice the beautiful sound.

PAUSE…

Now exhale all the way,

Till the very last drop is gone,

Releasing with a sigh,

All the tension with a yawn.

PAUSE…

Breathe and relax,

Breathe and release.

Breathe in happy,

Breathe in more peace.

LONG PAUSE…

There’s so much that’s good,

Within you and around.

So many blessings,

Each is deeply profound.

PAUSE…

Think of those things,

That make you feel joy.

The smiles and giggles,

The hugs you enjoy.

PAUSE…

Let them come in,

With every breath you take.

Let them illuminate you,

And refresh you when you wake.

PAUSE…

Breathe in happy,

Feeling joyful and light.

Breathe in happy,

As you settle into night.

Breathe in peace,

And let it calm you down.

Breathe in gratitude,

Your life is profound.

LONG PAUSE…

Sweet Dreams, Beautiful.

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Meditation: Unwinding Sleep Jul 13, 2023

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Feel yourself expand,

And open up more,

Let go of the doing right now.

There’s nowhere to be.

Nothing to do,

Just be here, and allow.

LONG PAUSE…

Feel yourself unwinding,

And slowly letting go,

Falling into the abyss.

If you can just trust,

That everything’s okay,

This moment is truly bliss.

LONG PAUSE…

Relax,

And unwind.

Release,

And let go.

Surrender,

And find,

You’re worthy,

When slow.

LONG PAUSE…

The layers peel off,

With every conscious breath,

The thoughts slow down and dissolve.

Here in this moment,

Feel the open depth,

Everything upturned will resolve.

PAUSE…

So many of us learn,

That we have no worth,

If achievements are not racking up.

We strive and collect,

And check off those tasks,

Hoping we’ll measure up.

PAUSE…

But one truth you’ll find,

When you finally unwind,

Your stillness is your portal home.

Within it you’ll see,

Your worth is a guarantee,

Apart from achievements alone.

PAUSE…

So slow down,

And be.

Relax now,

And breathe.

Unwind here,

And know,

You’re clear,

You flow.

LONG PAUSE…

Feel yourself unwinding,

And slowly letting go,

Falling into the abyss.

If you can just trust,

That everything’s okay,

This moment is truly bliss.

LONG PAUSE…

Relax,

And unwind.

Release,

And let go.

Surrender,

And find,

You’re worthy,

When slow.

Sweet Dreams, Beautiful.

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Meditation: Generations of Lines Jul 12, 2023

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Get comfy in your bed

or chair

and breathe in a

deep, cleansing breath.

LONG PAUSE

Take a moment

and center yourself,

letting all the cares of the day

just slip away.

LONG PAUSE

It starts with a single stroke,

a simple line across the canvas

marking the beginning

of a an idea,

a creation.

PAUSE

And the line may slender,

like a hair,

or thicker

like a ruler,

or thicker still,

like a plank of lumber.

PAUSE

See if you can imagine,

the line taking a shape,

a shape all its own.

a shape that sets the tone

for what is to come.

PAUSE

The line may be straight like

an arrow,

or bent slightly

like the warrior’s bow,

or deeply curved

like rainbow

arching across the sky.

PAUSE

The line may wiggle

like an earthworm

or jut out like a

pier on a lake

or softly wave

like the ocean.

PAUSE

And imagine now that

the line takes a color.

It may be black

like the mysterious night,

or yellow like corn in mid summer,

or purple like a garden violet.

PAUSE

The line stands strong

in its space, in its shape,

knowing what it is,

and wondering

if there’s more.

PAUSE

Then imagine if you can

another line appearing

and for a moment,

the first line pauses,

questioning the second line.

PAUSE

Then the second line

takes shape,

pirouetting across

the canvas

with a personality

all its own.

PAUSE

And the first line

sees the second

and realizes that

it, too, can pirouette.

PAUSE

So, together,

the lines twirl in and out

and around all the corners

of the canvas.

PAUSE

And imagine for a moment,

that a black circle joins the lines,

stationing itself

in the core of the canvas.

PAUSE

And the circle stands alone.

There are no lines

inside it,

just outside it.

PAUSE

And the circle

wonders why it's different,

why it stands alone

and away from the lines.

PAUSE

Then a new line appears,

a line that pierces the circle,

cutting across it

with a splash of sunset orange.

PAUSE

And then the two original lines

join the new line,

pirouetting around the circle

and darting in and out

of its center with color.

PAUSE

Now imagine a triangle of green

joins the canvas,

with three lines

all connected.

PAUSE

And the triangle looks around

wondering where

all the other lines are,

wondering if it’s meant

to be alone.

PAUSE

The other lines pause

for a moment,

then swerve toward the triangle

outlining its shape.

PAUSE

The other lines

add bright colors

to the green triangle,

yellow, purple, orange

and black.

PAUSE

Then the other lines

dance around triangle,

creating a vibration

of colorful shadows

supporting it.

PAUSE

Now imagine, if you can,

A blue square

balancing on

one corner

lands on the canvas.

PAUSE

And the square

wants to move

just like all

the lines on the canvas.

PAUSE

So, the lines

band together

and begin

jutting out from each

corner of the square

Into the center of the canvas.

PAUSE

And with each line

extending beyond the corner

the square feels

like it’s moving,

rapidly through space.

PAUSE

And the lines

bounce off of each other

and jump on top of

each other

like tumblers

in the circus.

PAUSE

Now, imagine if you can,

this circus of colors and lines

slowing down,

stepping back for just a moment.

PAUSE

And as they take a step away

from their playground,

they see something amazing,

a magnificent piece of artwork

that began as a single, black line.

PAUSE

The lines and colors look around

to find the single, black line to thank it

for starting the beautiful

work of art that they

all contributed to.

PAUSE

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Meditation: Heal Your Inner Child While You Jul 12, 2023

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Let’s begin by getting comfortable in your bed,

Adjusting your body a bit to release any of the tension of the day,

And when you find your favorite sleeping position,

Take a deep breath in,

Signaling to yourself that it’s time to transition into sleep,

And exhale with a sigh,

Relaxing your body further into your bed.

PAUSE…

Be here,

And breathe,

Calling your attention away from any thoughts or emotions that are lingering,

And deeply into your body.

Breathe...

PAUSE...

Let your eyes get heavier,

Unclench your jaw and relax your cheeks.

Lower your shoulders,

Relax your arms and your hands.

Soften your stomach,

And feel your legs and your feet get heavier and melt into deeper relaxation.

Feel your body here...warm.

Relaxed.

Soft.

PAUSE…

Imagine yourself as a little girl.

Look at her hair, her body, her eyes.

Notice her position, her attitude, her expressions.

Take it all in...this vision of yourself as a child.

What sounds do you hear her make?

What scent is around her?

What is her demeanor?

PAUSE…

Now see if you can imagine a giant bubble on one side of her.

A dark, scary, smokey bubble.

As you look closer at it, you recognize what’s inside...sadness, pain, hurt and fear.

So many dark memories inside of this bubble.

Maybe you’re seeing within it flashes of those dark memories, mini movies from your childhood.

Or maybe you’re simply seeing the emotions floating within it and feeling their heaviness.

The disappointment, rejection, or fear.

Relax your body and just observe this bubble.

PAUSE...

This incredible little girl created stories about each one of those memories or emotions.

Maybe she created a story called I’m not good enough.

Or I’m not worthy.

Or I don’t matter.

Or even I can’t trust others.

Or I can’t have everything I want.

She’s not wrong for doing this...it’s what all of us do.

But there are stories she created that are not allowing you to live as vibrant as you would like.

PAUSE…

So take a deep, cleansing breath in,

And as you exhale, release the heaviness of these stories,

PAUSE...

And then reach out to this little girl,

And embrace her in your arms, holding her close with love...pure love.

And watch as that dark, smokey bubble diminishes, little by little.

Hug her.

Love her.

Hold her.

Accept her.

And watch the stories evaporate away.

LONG PAUSE…

Now, take a step back and observe her again.

This beautiful little girl.

Now imagine a big, bright bubble on the other side of her.

This bubble is filled with laughter, creativity, dreams and love.

Perhaps you’re seeing flashes of those happy memories, mini movies from your childhood.

Or maybe you’re simply seeing the emotions floating within it and feeling their lightness.

The joy, lightheartedness, and imagination.

Just sit back and witness it all.

And feel a warm happiness fill your body.

This is all yours.

And the doorway to inviting in more of it in your current life - more joy, more love, more creativity - is through this special little girl.

Turn your attention from this bright bubble onto the little girl.

See how she lights up?

See how her smile comes from her soul?

Remember how much she loved to play? And move? And imagine?

She is here with you.

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Meditation: You Are Perfect Just the Way You Are Jul 11, 2023

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So Let’s Begin…

Let yourself settle into a comfortable position, sitting or lying down,

And close your eyes.

And let’s start by taking a big, deep, conscious breath in,

Feeling the air coming in through your nose and expanding your body.

And release it all through your nose on your exhale.

One more deep breath in, inviting in fresh air,

And breathe it all out.

Bring your breathing to its natural rhythm,

And just be here for a moment,

Letting your attention settle onto the movement of your body,

Noticing the rise and fall of your chest,

Noticing the cool air on your nose as you breathe in,

And the warm air on your nose as you breathe out.

Allowing your shoulders to drop,

And your jaw to relax.

Let yourself just be here with your body.

PAUSE…

Now let your imagination paint a picture of you standing in a bright, comfortable room.

There’s a full length mirror in front of you and you’re just standing there,

Allowing yourself to see your reflection in front of you.

Perhaps this pause causes you to hear voices or thoughts coming forth.

Maybe those thoughts are judgemental, criticizing or even dismissive of the woman it sees in the mirror.

Perhaps those thoughts are loving, caring and encouraging, eager to let your reflection know she’s loved.

Maybe there are even thoughts arising reminding you about your tasks or fixated on an issue you’re dealing with.

Whatever thoughts arise, practice seeing each one of them release from you as a bubble and drift off into the air.

One by one, extracting those thoughts and releasing them,

So you can come back to simply observing yourself in the mirror.

Without thoughts. Without analysis. Without emotion.

Just being here with you and your reflection.

PAUSE…

Let yourself slowly scan the body you see before you,

Drinking in the beauty of its shape, its movement, its strength.

PAUSE...

Let yourself look deeply into your eyes and down into your soul,

Connecting to the ever evolving, perfectly imperfect being you are in this moment.

PAUSE...

Let yourself see your family and friends surrounding you,

Breathing in gratitude for the messy and loving relationships in your life.

And the opportunities they provide you to be connected.

PAUSE…

Let yourself observe yourself doing the purposeful work you do,

And root yourself in feeling of fulfillment it gives you, no matter how unfinished it is.

PAUSE…

Look yourself in the eyes and hear yourself say,

I am perfect, just the way I am. Right here. Right now.

And breathe...

Namaste, Beautiful

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Meditation: Balloon Ride to a Shaman Jul 10, 2023

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Take a moment

and imagine that

your thoughts

falling away

like a waterfall of sugar.

LONG PAUSE

Breathe,

and feel yourself

turning inward,

centering and

becoming aware

of your body.

LONG PAUSE

And now,

turn your attention

to your neck and shoulders,

breathing into them,

softening them

from all the day’s tension.

LONG PAUSE

Allow your focus

to shift to you back

where you breathe

and let the muscles

melt into the comfy sheets.

PAUSE

And, now, let your

mind focus on

breathing through

the tension,

in your hips,

so they gently

and comfortably

open.

PAUSE

And with the next breath,

feel the pressure

and tension

easing from

your legs and feet

so they feel light

and relaxed.

PAUSE

Now, see if you can imagine

sinking into a fluffy, warm jacket

as you stand

in the chilled,pre-dawn air

just before the sun

peeks over the horizon.

PAUSE

And you snuggle

into your jacket,

as a fire blazes a few

feet in front of you,

a fire filling a hot air balloon.

PAUSE

The fire’s heat

sets your face aglow,

with its yellow-orange flame

shooting into the balloon.

.

PAUSE

And while gazing at the flame,

you notice someone

adjusting the basket

to the balloon,

setting it so it’s

ready for its next adventure.

PAUSE

The horizon glows

with purples, pinks, and orange,

as the morning sun

makes her entrance.

PAUSE

And the sun greets you

with the chance to look

at the balloon surging some

and then falling back,

as it finds its rhythm of filling.

PAUSE

Your balloon is

the color of canaries,

and oranges,

and the deep, blue sea,

with a stripe of fire engine red.

PAUSE

The balloon begins to rise

with the fire still glowing

into its bowels.

It is nearly ready.

PAUSE

See if you can imagine

your hot air balloon

positioned upright,

facing the morning sky,

ready for you.

PAUSE

So, you climb over

the side of the basket,

and watch as the

ropes are released

as you float into the

cool morning air.

PAUSE

Now, imagine if you can,

floating above the red rocks

of New Mexico,

red rocks dazzling

with color in

the early morning sun.

PAUSE

And as you float,

the balloon glides above

the belly of a canyon,

a canyon with red rocks like sentries

protecting it on each side.

PAUSE

And then the balloon

draws near the rocks,

close enough

so you can see a cave

carved into the side

of the cliffs.

PAUSE

Now, imagine if you can

that you see a man

sitting in a circle of stones

just inside the cave.

PAUSE

And instinctively,

you know this man

is a shaman,

a shaman practicing

his healing art.

PAUSE

The balloon pauses,

and you can hear

the shaman playing

his small drum

and chanting.

PAUSE

You may not understand

his words,

but they resonate

with you,

and send a strong healing

vibration through you.

PAUSE

And the shaman sees you

from the corner of his eye

and then turns to

play his drum

and chant before you.

PAUSE

And while the shaman plays,

you feel the healing

and the blessing

from his chant

opening you, moving you,

with a joy that lights you up

from the inside.

PAUSE

When the shaman finishes,

he waves his hand,

and the balloon

begins to drift back

to where it started.

PAUSE

And as the shaman dissolves

Into the distance,

the morning sun shines

bright and warm

and lights the world below.

PAUSE

As you float back,

imagine feeling an incredible

peace in you,

a peace that emanates

from your heart

and spreads throughout

your body.

PAUSE

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Meditation: The Enchanted Forest Jul 09, 2023

Show notes

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Allow yourself a

moment of calm

that washes over you

and leaves you warm.

LONG PAUSE

Breathe in a breath

that’s deep and steady,

that centers you

and gets you ready.

LONG PAUSE

It’s time to journey

as you prepare for sleep

to a magical place

you’ll find in a dream.

LONG PAUSE

Now, see if you can imagine

a forest still and dark

where creatures live in harmony

and magic really lurks.

PAUSE

You take a step

and then another

into the forest deep;

it’s full of life and energy

when the rest of the world is asleep.

PAUSE

And before your eyes

true magic appears,

in stardust silver and gold.

A unicorn bows before you,

a wonder to behold.

PAUSE

And the unicorn

lets you on his back,

and prances through the trees,

until you come to some tiny houses

and some dwarves

who look quite pleased.

PAUSE

An elder dwarf

with wire spectacles

offers a cup of tea.

You take a sip and smile;

The taste is heavenly.

PAUSE

And the dwarf tugs his beard

delighted you like the tea.

Then he and all the other dwarves

go back to working busily.

PAUSE

So, the unicorn trots on

through the woods

slow enough for you to see

that the trees and plants and animals

sparkle magically.

PAUSE

And as you ride,

a thunderous sound

takes you by surprise.

A giant peers behind a tree

then walks before your eyes.

PAUSE

He’s tall and strong

with brown moppy hair

and stories in his deep blue eyes,

and you know that if you asked him,

what he shared would be truly wise.

PAUSE

He reaches down

and offers his hand,

so you can take a look.

You step on his hand and rise above

to see the magic in the woods.

PAUSE

You see animals

and enchanted creatures

going about their lives,

building houses, preparing food

and sharing all their time.

PAUSE

And giant sets you

on the back of the unicorn,

and you both canter away,

so you can see some more

of the woods before the end of day.

PAUSE

After a while,

a creature crosses your path.

He’s half man on top

and horse beyond that.

PAUSE

And, the creature approaches;

firm, but cautiously.

He’s a centaur

protecting the forest

and all its mysteries.

PAUSE

And the centaur raises his lance

to let you pass,

then salutes you as well.

You smile and thank him

and bid him a warm farewell.

PAUSE

And the unicorn gallops farther

into the heart of the trees

where you come across

a dragon who

greets you with gentle ease.

PAUSE

The dragon is

the color of the sea

with eyes like amber fire,

and she beckons you

to take a ride

to soar higher and higher.

PAUSE

So you jump on the dragon

and hold on tight

around her scaly neck.

And up you go

until the unicorn

looks like a tiny speck.

PAUSE

And as the dragon

spreads her wings,

you feel the air upon your face.

You say goodbye to the forest

this amazing, magical place.

PAUSE

The dragon stops

at the forest's edge

to let you off her back.

You thank her kindly

and head home

along the trodden path.

PAUSE

And as you leave

the forest dark,

it’s become a part of you.

There’s now a spark of magic

that leaves you feeling new.

NAMASTE

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