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Slow down,

And breathe in deep.

Filling your body with air. 

PAUSE…

Slow down,

And exhale completely,

Releasing out the tension. 

PAUSE…

Inhale once again,

Expanding your entire body.

And then exhale, 

Letting it all go. 

PAUSE…

Relax,

And let your mind clear. 

LONG PAUSE…

Go easy on yourself, 

When you’re practicing boundaries. 

It often can be jarring,

For ourselves,

And others,

To draw a line. 

PAUSE…

One day it will feel good,

And the next it may need adjusting.

That’s okay.

Just listen to yourself,

And know it’s all a work in progress. 

PAUSE…

Go easy on yourself,

Go easy on others.

And trust you’ll know when and where,

To create boundaries and structure when you need them. 

Just slow down,

And come back home. 

Namaste, Beautiful





Meditation:  Practicing Boundaries

Guided meditations to help you ease anxiety, stress and worry. Anxiety can grip so many of us, keep us contracted, and hold us back from living our lives to the fullest. These guided meditations are available to you anytime you want to access more calm, peace and ease in your life. Hosted by Katie Krimitsos and brought to you by the Women's Meditation Network. Get more meditation resources at https://WomensMeditationNetwork.com.

Health & Fitness

Mental Health

Hey, it’s Katie and I’m here for a mid-month check in. How are you? How’s your month coming along? How’s your mental health? 

We’re well into Mental Health Awareness Month and I hope you’ve really been enjoying all the bonus and guest meditations we’ve been providing across the network. The team and I have been working hard to make sure you have a wide variety of meditations and voices to support you! 

I’m sharing honestly today about why we need to “slow down to speed up” and what that’s actually looked like for me this month (single mommying with hubs out of town, end of school extra activities and moving!). It ain’t been pretty y'all. 

But I’m sharing because we all have these heavy seasons and I’ll walk you through what worked for me to lighten the load and helped me slow down, all in the name of preserving my mental health. 

I also share a poem/meditation I wrote recently called “A Million Little Reasons” that I hope really speaks to your heart. 

ANNOUNCEMENTS:

1) Tuesday, May 21 is World Meditation Day! We’re celebrating with a special “World Meditation Day Meditation” going live on all our podcasts. Come meditate with us! 

2) FREE MASTERCLASS: On June 18 at 1pm est, I’ll be co-hosting a Live Masterclass with my friend JJ Flizanes called “The Roadmap to Emotional Healing.” You can find out more and sign up for free here: 
http://jjflizanes.com/wmn

Lastly, if you’re enjoying our meditations, we would be so grateful for your rating and reviews on Apple Podcasts! It always helps others just like you find us easily. 

Thank you so much for listening and I love you! 

Katie 
 
To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy
  
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Hello From Katie 

Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium

﻿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

In keeping with our theme of providing extra meditations during Mental Health Awareness Month, I’m excited to share this meditation with you, guided by JJ Flizanes. In addition to being a fellow podcaster - she had a slew of podcasts, including Spirit, Purpose and Energy, she’s an Empowerment Strategist who works with conscious, spiritual truth seekers who want to remove emotional blocks to success. 

She created this meditation called Healing the Inner Child just for you and I’m so honored to share it with you. 

PS: JJ and I will be hosting a free, Live masterclass called, “The Roadmap to Emotional Healing” on June 18, 1pm EST. We’d love to have you! 

Register here for free:

HTTPS://jjflizanes.com/wmn 

Love,

Katie 
 
To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy
  
 Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Guest Meditation: Healing the Inner Child with JJ Flizanes

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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

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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: Practicing Boundaries

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