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﻿They say life can’t always be,

Sunshine and rainbows. 

Tough times are part of the plan. 

Pressure and adversity shape us,

And stretch us beyond belief,

They force us to expand.

But may we not dismiss, 

The beauty of the rays,

That illuminate all that is good. 

May we not forget, 

The colors that display,

That make us feel assured. 

When life feels so heavy,

When anxiety rises up,

When your mind is racing so fast.

Breathe in real deep,

Let pure air disrupt,

The light inside is vast.


JOURNAL PROMPTS:

Before Bed
What are the “sunshine and rainbows” in your life right now?  Write down all that is good.

In the Morning

What are 3 things you’re grateful for this morning? 

How can you bring some sunshine and rainbows to others today?



 

Meditation:  Sunshine and Rainbows

Guided meditations created for women or anyone who feels called to listen. 

Health & Fitness

Mental Health

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﻿Breathe now,
And invite yourself to begin your practice today. 
PAUSE…
Soften your forehead,
Relax your face,
Lower your shoulders,
And soften your belly.
PAUSE…
Breathe…
And be. 
LONG PAUSE…
When we are in harmony,
With ourselves,
With others,
And with the world around us,
We are in sync,
Respectfully co-existing,
Consciously dancing peacefully with all the moving parts. 
PAUSE…
So take a moment to recognize,
The harmony within you. 
PAUSE…
Imagining all the cells and parts of your body,
Working in unison,
To keep you breathing, 
Keep you moving,
Keep you alive. 
LONG PAUSE…
Now imagine all your emotions,
All of your thoughts, 
Dancing together in harmony,
Manuevering around one another, 
Making up the complex and beautiful being you are. 
LONG PAUSE…
Now relax deeper into yourself, 
Touching down into the openings and corners of your soul.
Feel harmony live here, 
Moving and shifting, 
And vibrating with life. 
LONG PAUSE…
I am in harmony. 
PAUSE…
I am in harmony.
Namaste, Beautiful.





Meditation:  I Am In Harmony

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Slow down,

And breathe into the space inside. 

PAUSE…

Slow down,

And let the night be your guide. 

PAUSE…

When the rhythms of breathing,

Pull you deep within,

You’ll feel all the wounds,

Where busy-ness had been.

PAUSE…

Take a deep breath,

And trust in time to heal,

It’s okay that they’re here,

It’s okay to feel.

PAUSE…

So rest now, sweet one,

You’re not broken or undone.

You’re perfect as you are,

The same energy as the sun.

LONG PAUSE…

Slow yourself down,

Just a little more.

Open up your heart,

No need to hide anymore. 

PAUSE…

There may be some parts,

That feel ugly and too much.

It’s time to let them heal,

It’s time for a special touch. 

PAUSE…

We so deeply crave,

Fast freedom from pain.

But there’s lessons within,

There’s wisdom to gain. 

PAUSE…

Just know that sweet time,

Will turn those wounds to scars.

Believe in the magic,

The Universe and her stars. 

LONG PAUSE…

You must accept the truth,

That no off switch exists.

You have to sit with discomfort,

Present to all the shifts. 

PAUSE…

Day by day and night by night,

The pain will dim a little more.

Day by day and night by night,

More of you will restore. 

LONG PAUSE…

So rest now, sweet one,

You’re not broken or undone.

You’re perfect as you are,

The same energy as the sun.


Sweet Dreams, Beautiful.





Meditation:  Time Heals

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When the world gets too loud,

And I feel too raw,

When my energy going out has expired,

I retreat to my cave,

And block out the noise,

Here there is little that’s required. 

PAUSE…

It happens so fast,

My need to withdraw,

I often don’t know it until,

I’m yelling or snapping,

At those that I love.

That’s when I need to be still. 

PAUSE…

So I take a deep breath,

And fight the loud voice,

That says I have too much to do. 

You don’t have time,

To go in your cave,

But deep down I know that’s not true. 

PAUSE…

So I ask for some help,

From others who’ll hold,

My responsibilities for just a bit. 

I free myself up,

And shut down the screens,

And eventually, I finally sit. 

LONG PAUSE…

In my cave I hear,

The echoes of screams,

That want me to do what they say.

But each breath I take,

Quiets them down,

And soon, they’ve drifted away. 

PAUSE…

Slowing, slowing, slowing down,

Each breath fills me more. 

Calming, calming, calming down,

I can feel my soul restore. 

LONG PAUSE…

Here in my cave,

The pace of my life,

Slows till it comes to a halt.

It’s then that I see,

That the racing is fake,

This stress is all in our thoughts.

PAUSE…

So stillness I seek,

Through breath I sink in,

And let go of all that is here.

My cave strips away,

All that is loud,

And finally, I am clear. 

PAUSE…

Slowing, slowing, slowing down,

Each breath fills me more. 

Calming, calming, calming down,

I can feel my soul restore. 


Namaste, Beautiful



 

AD-FREE BONUS:  In My Cave Guided Meditation

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We can feel the ripples,
Before the waves hit. 
Our center crumbles,
Just a little bit. 

PAUSE

Or sometimes that wave,
Slams into our side, 
We never saw it coming,
Weren’t prepared to collide. 

PAUSE

No matter how it happens,
Results are the same, 
We get knocked off kilter, 
We’re thrown off our game. 

PAUSE

And suddenly we question,
Ourselves and our world.
Suddenly we wonder, 
How we’ve come unfurled. 

PAUSE

So breathe…
Before you go too far.
Breathe…
And remember who you are. 

LONG PAUSE

In,
And out.
Let breath calm you down. 
Fuller,
And deeper,
Who you are can’t drown.

LONG PAUSE

Sometimes those ripples,
Or waves of such force,
Are created by others,
People are the source. 

PAUSE

Their opinions and stares,
Silent judgements too,
Bounce off and dissolve,
When you stand firm in you. 

PAUSE

Other times what hits, 
With what seems like bad timing,
Are life’s random surprises,
Circumstances that feel binding. 

PAUSE

So breathe…
Before you go too far.
Breathe…
And remember who you are. 

LONG PAUSE



Namaste, Beautiful





Meditation: Remember Who You Are

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﻿It is important for us to heal the wounds from our past
and soften the scars in our memory,
So that we can make space
for new beginnings
and experiences.
PAUSE…
Today, as you inhale,
fill yourself up with kind energy.
And as you exhale,
let all self-criticism go.
PAUSE…
Be patient with yourself
and give yourself the space to observe your feelings.
PAUSE…
You may observe chaos,
fear,
shame,
or regret.
PAUSE…
Breathe…
And see if you can gently let them go for today.
PAUSE…
With each breath,
free yourself from this inner tension,
This heaviness. 
PAUSE…
Let go of anything you’ve been holding onto,
Trying to contro. 
PAUSE…
Let go of all the ways you worry,
About what’s to come. 
PAUSE…
Let go your expectations of others, 
And yourself. 
PAUSE…
Let go of the fear.
PAUSE…
Let go of the mistakes that were made,
By your younger self. 
PAUSE…
Let go of the doing. 
PAUSE…
Let go, 
Let go, 
Let go.
LONG PAUSE…
Let it all go, and create more space within.
Feel the clarity,
And lightness,
That come with this releasing.
LONG PAUSE…

Namaste, Beautiful.





Meditation: Sunshine and Rainbows

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