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So go ahead and settle into your bed, 

Find your breath,

And release a big sigh.

Let that exhale sink you into your position a little deeper, 

And feel as the day melts off of you,

And the calm of the night covers you.

PAUSE…

Relax,

And be here.

There’s nothing to do but sleep right now,

So surrender yourself into the arms of the stillness.


Sweet Dreams, Beautiful

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Meditation:  1 Hour of Meditation Music for Sleep

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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: Soft Touches of Sleep

A few years ago, my friend had a panic attack. As she told me about it afterward, my heart hurt for her and I wished there was something I could do to help. So, I created a meditation that she could keep on hand. And then I created another, and then another. And soon, I launched an entire podcast called Panic Attack Meditation to help her and others during those incredibly intense moments of high anxiety and panic attacks. If you find yourself or someone you love needing support like this, make sure to follow Panic Attack Meditation on your favorite podcast player so you can have them on hand when you need them. Right now, I want to share a listener favorite called Calm Mind. I hope you enjoy it. 

 
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Special Podcast for You for Stress Awareness Month - Calm Mind

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Relax. Simply relax.
Letting go of
All the tension 
In your muscles,
And any aches and pains.
Just let them go.

LONG PAUSE

Take a deep breath,
A cleansing, purifying breath,
A breath that releases tension,
And brings calm to you.

LONG PAUSE

Now, imagine if you can,
Sitting on the ground,
With a beautiful, statuesque
older woman.

PAUSE

The woman has hair,
Braided in mazes,
On top of her head.
Her eyes are like shiny onyx,
And her skin glows,
In the sun. 

PAUSE

Together, you sit cross-legged on the ground.
The woman weaves a basket
With black, brown and golden strands.

PAUSE

Several minutes pass in silence.
Then the woman,
Shows you the basket,
With a magnificent spider design woven into it.

“The spider knows balance,” she says.
“Close your eyes, breathe,
And feel balance in your life.”

PAUSE

After a moment,
You feel a calmness,
A centeredness,
A balance,
Like the nimble spider.

The woman smiles.

PAUSE

The woman sets the
Spider basket aside,
And takes out another basket.
After weaving for a few minutes,
She shows you a basket with 
a beautiful flower design.

PAUSE

She gives you the basket to hold,
And you run your fingers
over the strands. 
They’re surprisingly soft.

PAUSE

After moments of silence,
The basket weaver speaks again.

“The flower knows natural beauty,” she says.
“Close your eyes, breathe,
“And see your natural beauty.”

PAUSE

After a moment of closing your eyes,
And going inward,
You see light around yourself,
Light that shines from the inside out.
And you recognize and embrace
Your natural beauty.

The woman smiles.

PAUSE

The woman sets the flower basket aside,
And reaches for another.
This basket is different, though.
It is completed, but
there are no colors, 
no designs.
Just simple golden strands.

PAUSE

After a moment,
The woman speaks.

“This basket carries food,
Nourishment for our people.
It understands what the
Self needs to sustain.”

PAUSE

Holding the basket,
You close your eyes
And are flooded 
With images of ways 
To care for yourself. 
Ways you’ve either ignored
or not known.

PAUSE

As you open your eyes,
The basket changes.
Designs of spiders, flowers,
Houses, trees, patterns, and more,
Appear on the basket.

PAUSE

After a moment,
The basket weaver speaks.

“The basket is yours,” she says.
“It will come with you always.
When you need to care for yourself,
Just look into it.
What you need will appear.”

PAUSE

Imagine, gingerly, running your fingers
Over the designs,
Knowing that they were created
Just for you.
Knowing that they hold the keys
To your well-being.

PAUSE

Now, envision closing your eyes again, 
Breathing deeply, peacefully,
And seeing the basket
Weave its way into your consciousness,
So it is there,
With its contents,
Whenever you need or want it.

NAMASTE, BEAUTIFUL





Meditation: 1 Hour of Meditation Music for Sleep

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