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So go ahead and snuggle into your favorite sleeping position,

Close your eyes,

And exhale a big, loud sigh.

Releasing the day and signaling to your body that you’re ready to rest. 

PAUSE…

Go ahead and adjust yourself if you need to, 

Relieving any kinks or tension you may have.

And then take a deep breath in, 

And as you exhale, feel yourself melt into your bed.

PAUSE…

With your eyes closed, the noise inside your head may seem loud.

Maybe it’s reminding you about something needed for tomorrow. 

Perhaps it’s giving you a vision of something that happened earlier today.

Maybe it’s nudging you with subconscious worries or anxieties.

Or maybe it feels just like the feed you see on your phone, 

One story after another popping up for you to digest, 

Layering you with information,

Leaving you feeling heavy and even a bit chaotic. 

It’s okay…

Your brain’s job is to make thoughts.

And all you have to do,

Is let them go,

Releasing them into the night,

And coming back here to sleep. 

PAUSE…

So as we go through our meditation tonight and you hear any of these noises in your head,

Just imagine each one existing your body through your exhale, and disappearing into the night.

PAUSE…

Now feel the gentle movement of your body,

The beautiful waves of breathing moving through you,

Expanding your chest and belly as you breathe in,

And contracting everything as you breathe out.

Over and over again, 

In a perfect rhythm,

Breathing in,

And breathing out. 

PAUSE…

Let your forehead soften,

Your jaw release and your cheeks relax. 

Allow your shoulders to drop

And your arms get heavy,

Feeling your chest melt into your bed. 

Breathe it all out,

Releasing the day, the thoughts, the visions and the emotions. 

And come back to your body to rest.

PAUSE…

Feel the heaviness of your belly,

Your hips,

Your legs 

And your feet surrender their weight into the support beneath you.

Breathe.

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Want even more Meditations & Sounds? Check out the other podcasts that are a part of the Women's Meditation Network!

1. Sleep Meditation for Women - https://womensmeditationnetwork.com/sleeppodcast

2. Morning Meditation for Women - https://womensmeditationnetwork.com/morningpodcast

3. Sleep Sounds - https://womensmeditationnetwork.com/sleepsounds

4. Meditation for Women - https://womensmeditationnetwork.com/podcast

5. Ambient Sounds - https://womensmeditationnetwork.com/ambient

6. Daily Affirmations - https://womensmeditationnetwork.com/morningaffirmations

7. Water & Nature Sounds - https://womensmeditationnetwork.com/water

8. Sleep Meditation YOUTUBE Videos - Click here to subscribe to the Sleep Meditation for Women Channel!

9. Sleep Meditation 3 Hours - https://womensmeditationnetwork.com/sleep3hours/

10. Healing Meditation for Women - https://womensmeditationnetwork.com/healing/

11. Meditation for Anxiety - https://womensmeditationnetwork.com/anxiety/

12. Mindful Meditation - https://womensmeditationnetwork.com/mindful/

13. Meditation for Panic Attacks - https://womensmeditationnetwork.com/panicattacks

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