Meditation for Women

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Breathe in fully,

And feel yourself expanding with air. 

PAUSE (5 SEC)...

Breathe out completely,

And let it sink you into comfort. 

Breathe in…

Breathe out.

Finding calm within. 

And being one with this present moment. 

PAUSE (20 SEC)...

It is safe for me to be healthy and wealthy.

PAUSE (10 SEC)…

It is safe for me to be healthy and wealthy.

PAUSE (10 SEC)…

It is safe for me to be healthy and wealthy.

LONG PAUSE (3 MINS)…

It is safe for me to be healthy and wealthy.

Namaste, Beautiful

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Invite your body to settle, 

And ease into your bed. 

PAUSE…

Let yourself move and adjust as you need,

Releasing any tension or pain. 

PAUSE…

And then when you’re ready, 

When you’ve found that position your body knows so well, 

Take a deep breath in,

Filling yourself with cool, fresh air.

Hold it for a moment at the top,

And then let it go, exhaling it all out.

PAUSE…

Breathe in deep again,

Gathering up the thoughts, 

The plans, 

The details of the day.

Holding it again at the top.

Hold it. 

And then exhale, 

Letting it go,

And releasing it all. 

PAUSE…

Find your rhythm.

That place of comfort,

Where your breath is slow, 

Your body is calm,

And your mind is clear. 

LONG PAUSE…

Let yourself surrender, 

Into the rhythms of the night.  

Let go of everything you’ve been holding onto. 

The worries, 

The tasks, 

The future.

Let them release from you,

Like tiny grains of sand.

Escaping through your breath,

And dissolving into the night. 

LONG PAUSE…

Now let yourself be filled, 

With hope and faith,

Peace and love.

Let them paint your dreams,

Brushing their colors,

Decorating your imagination. 

LONG PAUSE…

Relax…

And sink deeper into your bed. 

Feeling your body melt, 

Piece by piece. 

PAUSE…

Soften your face,

And relax your cheeks. 

PAUSE…

Lower your shoulders, 

And open your chest. 

PAUSE…

Feel a warming calm, 

Fall down your back. 

PAUSE…

Let your arms get heavy,

And your legs release. 

PAUSE…

Feel your hands and feet, 

Soften,

And relax. 

PAUSE…

Breathe…

LONG PAUSE…

Sleep wraps her arms around you,

And whispers that you’re safe. 

Feel yourself fall into her embrace,

And surrender to the night.  

Sweet Dreams, Beautiful.

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Find a position that feels comfortable

Either in bed or a cozy chair

Where your muscles can just melt

and give way 

to deep relaxation.

LONG PAUSE

Let your breath gently tumble

in and out, 

opening and expanding your chest,

becoming slow and deep.

LONG PAUSE

And the breath fills your mind,

clearing it of all thoughts,

and any stray thought that creeps in

Simply passes by and falls away.

LONG PAUSE

And now that your body is relaxing,

And its tension is releasing, 

you turn inward,

and take a moment 

to feel gratitude,

true appreciation for your life

and for all of you.

So, let’s begin.

See if you can imagine a gold picture frame

In your center.

And in the frame,

an image begins to form,

Like a puzzle with pieces

And all the shapes coming together.

PAUSE

As the pieces of the image gather,

A scene unfolds,

A memory that stirs your heart 

And overflows it with

The deepest love you’ve known.

Be here,

Present and open to that pure love.

PAUSE

The image slowly dissolves, 

into a pink crystal,

still teeming with all that love.

And now reflecting it  

All through you,

Until you feel only love.

PAUSE

The crystal twinkles with pink light

And more love moves through you.

It’s a flood of pure, deep love 

touching every fiber of your body,

every corner of your being,

every atom of who you are.

PAUSE

Now, envision the pink crystal’s light

floating outside your body.

You are still connected to it,

as it comes from you.

The light now shines

all around your home

flooding it with pure love,

Your pure love.

PAUSE

Soon, the pink light radiates

beyond your home 

enfolding your street and 

neighbors and trees and homes

in the power

of pure, deep love.

Your pure love.

PAUSE

The pink power of love

expands again and shimmers more,

encasing your entire town,

and all the towns nearby.

All the buildings and residents

now glow with the power of love,

The deepest love of you.

PAUSE

The crystal’s energy bursts again

with its pink, 

Its true love cascading over the state

And all its people,

Every tree and plant,

And every animal,

Are bathed in your pure love.

PAUSE

The crystal’s power hovers

over the entire country,

fanning out in love

over cities, counties and states,

to all the people,

And every grain of sand,

Glimmering with love,

Your pure love.

PAUSE

You return again to the love inside you

And feel it swell until it’s

covering the world

and every human in it.

Every mountain

and forest

and beach

and city.

Your pure love 

floods the entire world.

PAUSE

Now, imagine yourself

perched above the world

gazing at what happens

when pure love

shines through

from just one person.

And if your love

can make such a ripple,

Imagine what happens

When loves comes from 

all people.

PAUSE

So, hold that pink crystal 

Deep within your heart,

If you share its power freely.

change is bound to start.

Namaste, Beautiful

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I blew up at my kid today,

I screamed deep from my core. 

I blew up at my kid today,

Couldn’t hold it anymore. 

PAUSE

It shook the room to silent,

Her eyes were wide and wet.

I knew that I had messed up,

And filled with deep regret. 

PAUSE

I took deep breaths in front of her,

And hugged her with such love.

“I’m sorry for yelling loudly,

Please forgive what I have done.”

PAUSE

We talked things through real slowly,

How volcanoes can erupt.

How sometimes our emotions,

Are so intense and abrupt. 

PAUSE

When I felt like she and I,

Were connected and aligned,

I looked inside my heart,

There was darkness here to find. 

PAUSE

I took a deep, full breath,

And asked the universe,

What was really going on,

That caused such an outburst?

PAUSE

Then I listened with my heart,

And opened up my ears.

My intuition whispered,

What’s really here is fear.

PAUSE

Right then and there I got clear,

I knew just what to do,

I leaned up on my people,

Who could guide me through. 

PAUSE

Layers of pain dissolved,

Parts of me were healed.

I knew it was time to grow,

A better me was revealed.

PAUSE

Within our pain there always lies,

A chance to stretch and grow.

As long as we can listen to,

The voice inside that knows. 

Namaste, Beautiful

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Oh, the grip fear can have on us.

She arises in us so often,

Usually hidden,

Always well-meaning,

But not always welcome. 

So hold her hands now, 

And invite her here.

A part of you,

That you’re ready to let go. 

PAUSE (20 SEC)...

I let go of fear

PAUSE (10 SEC)…

I let go of fear

PAUSE (10 SEC)…

I let go of fear

LONG PAUSE (3 MINS)…

I let go of fear

Namaste, Beautiful

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Falling, 

Falling, 

Falling down. 

No nets or ropes in sight. 

Spinning,

Spinning,

Spinning ‘round.

Surrender to free flight. 

LONG PAUSE…

All those things you want to hold,

To protect within your arms. 

All those details you need to know,

To keep away from harm. 

PAUSE…

They all pile up within your grasp,

For a moment you might think.

That you have everything figured out,

There’s not one single chink. 

PAUSE…

But no matter how much you try,

You can’t control it all. 

They’ll sneak out of your loving hold,

And out of reach they’ll fall. 

PAUSE…

So when you feel sick with stress,

‘Cause everything’s spinning by. 

Open your arms and release them all, 

Let faith be your trusted guide. 

LONG PAUSE…

Let yourself sink into,

The rhythms of your breath. 

The ins and outs slow down now,

And take you to your depths. 

PAUSE…

See if you can expand,

More of the space inside.

Clear your mind of all the thoughts,

Brush them to the side. 

PAUSE…

Falling, 

Falling, 

Falling down. 

No nets or ropes in sight. 

Spinning,

Spinning,

Spinning ‘round.

Surrender to free flight. 

LONG PAUSE…

I know that what you’re grasping,

Feels big and crucial too.

But know that you are not alone,

The Divine can help you through. 

PAUSE…

Open your arms and take a leap,

The wind hears your desires.

There is joy in the free fall, 

Faith is all it requires. 

PAUSE…

Falling, 

Falling, 

Falling down. 

You need no nets tonight.

Spinning,

Spinning,

Spinning ‘round.

Surrender to free flight. 

LONG PAUSE…

Namaste, Beautiful

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We may not always reach our goals, 

But they can inspire us to keep going and grow. 

American novelist Louisa May Alcott said, “Far away there in the sunshine are my highest aspirations. I may not reach them but I can look up and see their beauty, believe in them, and try to follow them.”

So relax yourself into comfort,

Letting your breath flow naturally.

Breathing in the new air of the morning,

And breathing out any thoughts in your mind.

PAUSE…

Now be here,

And as you meditate to these words, allow yourself to be open to anything that may come up for you.

“Far away there in the sunshine are my highest aspirations. I may not reach them but I can look up and see their beauty, believe in them, and try to follow them.”

LONG PAUSE…

“Far away there in the sunshine are my highest aspirations. I may not reach them but I can look up and see their beauty, believe in them, and try to follow them.”

Namaste, Beautiful

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This morning’s meditation is a breathing exercise to expand our ability to be patient, and surrender to what is with an attitude of love and gratitude.

So settle yourself into a position that’s comfortable for you,

Adjusting your body a bit if needed,

And when you’re ready, 

Take a deep breath in,

Expanding your chest and belly as much as you can,

Holding it for a moment at the top,

And then exhale, 

Releasing all the thoughts and tension inside. 

Bring your breathing to a normal, easy rhythm,

And simply practice being here for a bit.

PAUSE…

Opportunities to practice patience are abundant.

When our kids won’t do what we want.

When another person is taking longer than expected.

When our cravings for something ache so much.

In these moments, 

We can practice breathing into patience.

Using our breath to bring us into the moment,

And away from all the thoughts and emotions that we’ve attached to another person or situation.

So let yourself imagine a person or situation for which you know you want to infuse yourself with patience.

PAUSE…

And take a deep breath in,

Giving your full attention to the air filling you up from head to toe,

Holding it for a moment at the top,

And then exhale, 

Releasing the air, 

Releasing your expectations.

Breathe in deep again all the way from your toes, 

Gathering up any frustration or anger along the way,

Holding it at the top,

Hold,

And then release your breath,

Letting it all flow out of you.

Let your breathing fall into a gentle, easy rhythm,

And see if you can keep your full attention here,

With the expansion and contraction of your body,

With the feelings of their air on your nose as you breathe in and out,

With the soothing motion of the air traveling in and out of you.

PAUSE…

Let the seeds of gratitude begin to sprout as you become aware of the miracle of your breath.

Feeling it grow with every cycle, 

And drown out any other emotions or thoughts that might want to invade this space. 

Only gratitude is here.

Only love.

Be here now,

And feel the patience flood in.

Namaste, Beautiful

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