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Be the good, 

You want to see.

Be the good,

You’re meant to be. 

Be the light,

That helps others see.

Be the light,

That sets darkness free.

Be the smile,

That fills someone’s heart.

Be the embrace,

When others fall apart.

Be the love,

That eases the pain.

Be the calm,

That settles the rain.


JOURNAL PROMPTS:

Before Bed

How did you bring good to the world today?

How did someone else bring light to you?


In the Morning
How can you be the good today?


Thanks to our amazing Sponsor!
sleepnumber.com
 



Meditation:  Be the Good

Sleep meditations created for women or anyone who feels called to listen 

Health & Fitness

Mental Health

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

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

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

Take a deep breath in when you find it,

And then exhale and settle even deeper into your bed.

Be here.

With the stillness of the night.

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

Those worries,

Anxieties, 

Stresses,

Fears. 

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

PAUSE…

Thoughts.

Stories.

Emotions.

That’s all they are. 

They are not you.

What’s true is this moment.  

This breath.

You.  Here on your bed. 

Alive.  Breathing.  

So allow yourself to separate them from you,

All these worries.

Inviting them to exit the rapid movement inside your head,

And enter the stillness of the night. 

This moment of presence,

Where the worries cannot exist. 

Watch them dissolve in the space around you,

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

Release the worries into the peaceful presence of the night.

LONG PAUSE...

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

It melts into the arms of the night,

Releasing its need to control,

Or be ready,

Or fight.

And instead softens,

Trusts,

And surrenders.

Relax and release.

PAUSE…

It’s time to sleep.

So breathe…

In and out,

And fall into the depths of the night.


Sweet Dreams, Beautiful





Meditation:  Stop Worrying and Get Some Sleep

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Gently silence your mind,
and focus on the peaceful quiet
blanketing you and your world.

LONG PAUSE

Stay in the present.
The calm.
The quiet of the night.
Allow yourself to relax
into it.

LONG PAUSE

Now, breathe,
And let your mind 
Drift along,
with thoughts
moving through
like rolling waves.

PAUSE

Now, imagine if you can,
standing in a lighthouse,
with a world of velvety black
all around the lighthouse.

PAUSE

It’s nighttime.
and so quiet,
that the night hums,
and the murmur
of the waves
echoes through the tower.

They are the only sounds,
and they bring peace to you.

PAUSE

Standing at the top of the lighthouse,
you gaze out into the sea,
a sea dark and mysterious,
like black obsidian.

PAUSE

But through the darkness,
a soft beam of light,
crosses the water
in a circular motion,
exposing the secret majesty
of the sea.

PAUSE

Now, imagine, if you can,
watching the light,
as it sets small sections of water aglow.
Just for a few seconds,
before it moves on.

PAUSE

You count the seconds
between the dark and light,
hypnotized by its beauty.

You know 
that there is magic in both. 
power in both
magnificence in both.

Dark
and 
Light.

PAUSE

Imagine now,
Listening to sea,
As its waves
Flow up and down.
Up and down.
Up and down.

PAUSE

Then the sea whispers to you,
In between each roll of her waves. 
What does she say?

PAUSE

After a moment,
you hear the sea singing,
ever so quietly.

It’s like a
lullaby
softly rolls in you.

PAUSE

You gaze out into 
The watery blackness again.
This time, though, 
You feel gratitude with your peace.
Gratitude because your lighthouse shines
to help others.

PAUSE

After a while,
your light is not the only light
that illuminates the water of midnight.
Now, a luminous full moon
bursts forth from the clouds
that had tried to cover it.

PAUSE

As the lighthouse beam
cuts across the water,
it meets with the silvery glow
of the moon,
and for a moment,
the sea illuminates like tinsel.

PAUSE

For hours, you gaze
at this symphony of light–
this dance of moon and
lighthouse energy
pirouetting across the water.

It’s relaxing.
Mesmerizing.
Inspiring.

PAUSE

But then, the light from the moon dims,
and the beam of the lighthouse fades.

Across the sky,
the first ray of the sunlight
pierces night’s veil.

PAUSE

And, as the sun rises,
bringing life to the water,
and creatures in and around the water, 
a new calm befalls the sea,
one of brilliant beauty and color. 

One of life
and peace
and joy.

NAMASTE, BEAUTIFUL





Meditation: The Magic of the Lighthouse

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Slow down now,

And come into the night.

PAUSE…

Notice your mind,

Moving, 

Swirling,

And wanting to play.

PAUSE…

And see if you can imagine yourself,

Looking upon your mind,

Noticing your thoughts from afar,

And then breathing out a sigh,

As your body softens,

And your mind calms.

Slow down now,

And find your breath.

Inhale deeply,

Following the air as it fills up your belly,

And hold it for a moment. 

And then exhale completely,

Letting all that air go,

And tightening your stomach at the end,

As the very last drops of air are released. 

PAUSE…

Relax into a nice, easy rhythm of breathing,

Slowing it down bit by bit with every single breath. 

PAUSE…

Let it soothe your body,

And calm your mind. 

LONG PAUSE…

Now look upon your mind from afar.

This beautiful part of you,

Who loves to stay active,

Electric,

And bursting with thoughts.  

PAUSE…

Notice the colors,

The greens and yellows and pinks,

Painting your mind as they move,

Sparkle, 

And create. 

PAUSE…

Notice the bubbles of black,

The mini clouds of grey,

Spreading across with worry,

And stress.

PAUSE…

Notice it all there,

Encapsulated in your mind,

This gorgeous, magical entity of color. 

LONG PAUSE…

Now breathe out,

Over and over again,

And notice the movement of your mind,

Slow down,

Lighten,

And calm. 

LONG PAUSE…

Breathe out,

And notice the colors that were sparkling within,

The colors that were painted inside,

Are lightening,

Dissolving,

And disappearing.

Slowly,

Piece by piece,

Shade by shade,

Drifting away from your mind,

And into the nothingness of the night.

LONG PAUSE…

Look upon your mind from afar,

Your body melted deep into your bed,

Safe within your sheets. 

PAUSE…

Listen for it,

The gentle sounds of silence,

Coming from your calm mind.

PAUSE…

Feel it,

The absence of movement,

The space to be.

The space to surrender to sleep.

PAUSE…

Breathe…

And feel the calm,

In your body,

In your mind,

Within your soul.

Sweet Dreams, Beautiful.



 

AD-FREE BONUS:  Calm Mind Sleep Meditation

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﻿Breathe…
And take a moment to tune into your body.
Becoming aware of its pulse, its life tempo.
As you feel that pulse, 
allow yourself to blend with it,
Letting it melt into your cells 
with energy flowing.
LONG PAUSE
Now gently shift your focus
to your breath, 
Breath that sweeps and 
expands within you,
Every time you breathe in,
And out. 
LONG PAUSE
As your breath fills you, 
become aware of its rhythm, its pulse–
Drawing in… and letting out…  
in… and out.
LONG PAUSE
Now, see if you can imagine an artist’s canvas inside you,
Unfolding at your center, 
spreading to your chakras.
See a paintbrush thick with colors,
swishing life and energy onto your canvas.
PAUSE…
Envision the paintbrush 
at the base of your spine, 
painting your root chakra red, 
filling it with stability, 
like an ancient tree whose roots run deep.
Breathe in the tree’s aroma 
and hear a soft whisper,
Red grounds me.
PAUSE…
Now, the paintbrush moves below the belly button,
with long, orange strokes 
It taps your feelings–
Opening them 
like a kaleidoscope of emotions 
that you feel and breathe in. 
You hear the whisper,
Orange connects me to my feelings.
PAUSE
Envision the brush now 
rolling over your center
With waves of yellow
like rays of sunshine,
shimmering with confidence.
Breathe in the rays and hear, 
Yellow radiates my confidence.
PAUSE
Now, the brush wraps gently
‘round your chest,
With a beautiful green,
flowing over the heart.
And with each pass of the brush, 
calm washes over you.
Breathe in the calm as the words come,
Green is my peace.
PAUSE
The brush moves 
to the throat chakra
with turquoise-blue 
that glistens like the ocean.
You peer into the water 
and see your true expression, 
So, you breathe in the ocean and affirm, 
Blue is my self-expression.
PAUSE
The brush dips deep into 
an abundant indigo blue 
and forms scallops along the edges 
of your third eye,
Like a flower that tingles 
your third eye with truth, 
it blossoms with your awareness, 
As you hear,
Indigo opens my intuition.
PAUSE
The paintbrush pauses 
as it reaches the crown chakra.
Then, with a single stroke, 
a divine purple light 
stretches from you to the heavens.
PAUSE
You're in awe of the light.
You reach out to touch it 
and as it moves through your fingers, you know.
With purple, I am one with the Divine.
LONG PAUSE…
You are calm.
You are aligned. 
You are whole. 

Namaste, Beautiful





Meditation: Painting Chakras

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Close your eyes and breathe.
Breathe in slowly and deeply
Until a gentle rhythm 
Of deep breaths
Occurs naturally.

LONG PAUSE

While breathing, 
Listen to your breath,
To the air entering you,
Full of calm and relaxation.

LONG PAUSE

And listen to the breath
Leaving you,
Taking away stress
And distractions.
Leaving you fully relaxed
And at peace.

PAUSE

Now take a moment
And become aware of your pillow.
Your soft, cushy pillow 
That gently cradles your head.

PAUSE

Feel the pillow caressing your head,
And supporting it,
With loving care,
So you can deeply relax.

PAUSE

Now breathe again.
Breathe deep
And let your body 
Feel the bed beneath you,
And the mattress that knows
The exact amount to give into you,
So it molds around your body.

PAUSE

Breathe into the mattress,
Into your own little cave,
That’s perfectly sculpted,
Around you. 
For you, and you alone.

PAUSE

Now, imagine a blanket,
Soft and fuzzy,
So incredibly cozy
As it enfolds you.

PAUSE

Allow yourself to breathe deeply,
And let the blanket snuggle you,
So you feel secure,
And comfortable.
And protected.

PAUSE

Now, imagine yourself
Gently lifting off your bed,
While wrapped comfortably
In your blanket.

As you take a deep breath,
You gently float out into the night,
Where you feel the warmth of the night,
Sweetly kiss your cheeks.

PAUSE

And, after a moment,
The blanket descends.
And, as it does,
Several tiny bunnies approach
And gently nuzzle you.
Their velvety fur is comforting,
Almost relaxing,
And their calm demeanor
Brings a sense of peace to you.

PAUSE

You take a deep breath,
And the blanket rises above the bunnies
That stand on their hind legs,
As if wishing you well.

And the blanket sails away.

PAUSE

And, as you float away 
With your blanket,
You notice a meadow,
Lighted by fireflies,
So you can see 
All the flowers
And butterflies that awaken
For your arrival.

PAUSE

The blanket skims slowly over the flowers,
So you feel their silky petals
Gently tickling you.

PAUSE

Dozens of sleeping butterflies awaken
And open their wings,
So you feel a gentle breeze
Against your skin.

A pair of butterflies touch your cheeks,
Fanning them with their wings,
To give you a real butterfly kiss.
PAUSE

The blanket continues,
Floating through the meadow,
Toward the very center,
Where you notice a large white flower,
Shimmering in the moonlight.

The flower is big enough for you.

PAUSE

The blanket softly lowers you,
Into the petal arms of the flower.
They feel like silk and velvet
Blending together
To make the most delicious sensation.

PAUSE

And the petal arms of the flower,
Wrap around you,
Creating a luxurious bed,
That warms and snuggles you.

PAUSE

And as you breathe again,
Your mind and body,
Let go,
In this perfect place for you,
So, you can peacefully dream,
The night away.

NAMASTE, BEAUTIFUL





Meditation: Be the Good

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