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﻿Close your eyes and take a few moments to focus on your breath. 

Let it guide you inward, as you settle yourself into comfort.


JOURNAL PROMPTS:

What was the best thing that happened to you today?


 

Meditation: Settle Yourself Into Comfort

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

Health & Fitness

Mental Health

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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: The Beauty of the Baskets

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Sleep Sounds:  When the Night Beckons You To Sleep - 528Hz

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Lay down your head,

And put your mind to rest.

The night is inviting you to sleep deeply tonight, my love,

So you can awaken to a new, fresh beginning tomorrow morning. 

Where the weight of today has vanished and anything is possible.

So gently ease yourself into your most favorite sleeping position, 

Squeezing your eyes shut tight for just a few seconds,

One, two, three…

And then release the tension and relax, 

Feeling the weight of your eyelids gently soften your face.

Now take a deep breath in, 

Filling up your belly with air,

And then holding it for just a few seconds.

Hold it.

And then exhale, 

Releasing the air, releasing the tension, releasing the day.

PAUSE…

Find your breath. 

Let yourself follow it,

In and out. 

Expanding and contracting.

Cleansing and releasing.

Surrender to it,

The rhythmic motion of air,

Like the waves of the ocean dancing with the beach,

Rising and covering the sand,

And then retracting and releasing its hold.

Breathing in,

Breathing out.

Breathe…

PAUSE…

Everything that you’re holding onto right now,

All those thoughts, 

Worries,

Plans,

Desires,

Breathe them out every time you exhale. 

They do not belong here.

They have no power in this moment.

It’s only you,

And your breath.

So breathe them out,

And let them go.

PAUSE…

Feel a space slowly open up inside,

A space with no past, 

A space with no expectations,

A space with no boundaries. 

And see if you can feel this space expand just a bit more with every new breath in. 

Breathe out and release,

Breathe in and expand.

PAUSE…

Melt deeper into your bed,

And feel the spaciousness inside of you grow, 

Making room for tomorrow’s new beginning.

A chance to wake up to a fresh, clean slate.

Anything is possible here.

Nothing from the past can imprison you,

Nothing from the future can scare you,

Let that all go,

And be here now with the lightness of this space inside,

Where new beginnings abound.

Sweet Dreams, Beautiful





Meditation: Settle Yourself Into Comfort

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