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﻿Lay yourself down,

And let yourself fall into bed.

It’s time to rest now,

Time to get out of your head.

Melt into the sheets,

The ocean of softness they bring.

Let their waves wash over you,

And slowly relax everything.

Let your arms and legs get heavy,

Let your shoulders drop down low.

Let your chest open up,

And your breath find its flow. 

Breathe in and collect,

Breathe out and release. 

Breathe in with respect,

Breathe out into peace.


JOURNAL PROMPTS:

Before Bed
What was the best part of your day? 

In the Morning
How can you make someone smile today?


 

Meditation:  The Softness of Your Sheets

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

Health & Fitness

Mental Health

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Rest deeply now,

As these affirmations wash over you tonight,

Relaxing you,

And welcoming you into deep sleep. 

Breathe,

It’s time to come inside. 

Away from the noise of the day,

Away from the noise in your head. 

And deep into the center of you.

The beautiful soul who is ready to be nourished,

Ready to restore herself,

Ready to sleep.

PAUSE…

So drop your shoulders,

And soften your face.

Let your arms and legs fall heavily into your bed.

PAUSE…

Feel yourself melt deeper,

Every time you exhale.

Deeper into yourself.

Deeper into the night.

PAUSE...

I am enough.

I am loved.

I shine from the inside out.

PAUSE…

I invite more ease and flow into my life. 

I let go of stress and release its hold on me.

I attract supportive and loving people into my life. 

PAUSE…

I am a spiritual being of light, separate from my thoughts.

I feel light and joyful.

I am healing.

PAUSE…

I am worthy of living joyfully.

I deserve happiness.

I welcome abundance into my life. 

PAUSE…

There is no one quite like me in the entire universe. 

I am my own special blend of beauty.

I treat myself with love and kindness.

PAUSE…

I am capable of doing what I want to do.

Inner peace is possible for me.

How I feel matters.

PAUSE…

Every emotion I experience is important and valuable. 

I am always becoming a better version of myself. 

Even in tough times, I am unshakeable. 

PAUSE…

I have people around me who support and guide me. 

I can transcend and overcome trauma I’ve experienced. 

I love myself completely.

PAUSE…

I release all of my worries.

I release all of my anxieties.

I release all of my stresses.

PAUSE…

I am clear and calm.

I can do hard things.

I can go through hard phases and come out stronger. 

My anxiety does not control me.

PAUSE…

I am deeply connected to my inner voice. 

I give myself compassion and grace.

I am surrounded by love.

PAUSE…

I am calm and present.

I easily tap into peace even in tough moments.

I am love.

PAUSE…

It is okay for me to feel all my feelings.

It is okay for me to take a break when I need it. 

I have nothing to prove to anyone.

PAUSE…

I make decisions that are best for me.

I take time to rest and restore.

I am loved.

PAUSE…

I reach out for help when I need it.

I am worthy of living vibrantly.

I trust my intuition to guide me.

PAUSE…

I am enough.

I am surrounded by love.

I am the magic of the universe. 

Sweet Dreams, Beautiful.





Meditation:  Affirmations for Mental Health

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When your heart begins to race,

And your head begins to spin. 

When the hurricane of emotions,

Blows outside and within. 

PAUSE…

When frustration takes hold,

And tension tightens you up.

Your words and your demeanor, 

Can become really corrupt. 

PAUSE…

Just take a deep breath,

At the moment you want to shout.

Shut out the noise,

And invite peace throughout.

LONG PAUSE…

You don’t have to do,

One more thing that brings stress.

You don't have to complete,

One more task on your list. 

PAUSE…

Your value doesn't come,

From all the things you do.

It’s who you are and how you love,

So let your soul shine through. 

PAUSE…

Breathe and relax.

The calm will slowly return.

Breathe and be still.

The storm will stop its churn.

LONG PAUSE…

Let your feet touch the Earth,

Let the wind graze your skin.

Let the sun warm your bones,

And calm you deep within.

PAUSE…

Let go of the tasks,

That dance inside your head.

Let go of the things you think,

Will get you far ahead. 

LONG PAUSE…

Come deep into this moment,

The only you’re guaranteed.

Surrender to the stillness,

Everything is here that you need. 

PAUSE…

Breathe and relax.

The calm is here right now. 

Breathe and be still.

Invite it in and allow. 

LONG PAUSE…

Your roots have dug in deep,

To the dirt below your feet.

Your branches can’t be broken,

You’ll bend, but won’t be beat. 

PAUSE…

The strength that holds you up,

Amidst the harshest storms,

Is always here within you,

It comes in many forms. 

PAUSE…

So when you feel like breaking,

When anxiety fills you up,

Breathe in and remember,

To stop and fill your cup. 

PAUSE…

Breathe and relax.

You’re one with the soothing calm. 

Breathe and be still. 

All those stresses are gone. 

LONG PAUSE…


Sweet Dreams, Beautiful.





Meditation:  Mental Health Break

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Slow yourself down, 
As breath brings you inside. 
Slow its rhythm down,
Gathering all the air provides. 

PAUSE

Feel your body melt, 
And sink into your bed.
Release any tension,
From your toes to your head. 

PAUSE

Slowing, slowing, slowing down,
Further inside you come. 
Falling and surrendering, 
To the night’s gentle hum. 

LONG PAUSE

In this space of stillness, 
Let’s check in for the night.
To see what thoughts are roaming,
Which ones are here tonight. 

PAUSE

Just imagine all those thoughts,
Swirling ‘round your mind. 
Watch them as they move and sway,
They don’t have to be defined. 

LONG PAUSE

Did you know that all these thoughts, 
Do not define your soul? 
They often feed the ego’s need,
To make you feel less than whole. 

PAUSE

So just observe these moving thoughts,
Knowing they’re separate from you.
Feel yourself detach from them,
And connect with what is true. 

LONG PAUSE

Perhaps some sadness lingers,
Or anxiety pokes its head. 
Maybe you’re feeling angry,
Or heavy bitterness instead. 

PAUSE

Just take a note of all that’s here,
Imagining you’re on a boat. 
Exhale and release them all,
And watch those emotions float. 

LONG PAUSE

Now come back into your body,
It anchors you in the now. 
Then feel the space within you,
And make this sacred vow. 

PAUSE

My mind is my own garden,
I’m planting all the seeds.
I will choose to tend the soil,
And pluck out all the weeds. 

PAUSE

So right now, I choose to plant,
The seedlings that will grow,
Into food that feeds my soul,
So I can truly glow. 

LONG PAUSE

Slow, 
And steady. 
My breath is one with me. 
Slow,
And ready,
My mind is clear and free. 


NAMASTE, BEAUTIFUL





Meditation: Mental Health Nighttime Check In

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Rest now, sweet one,

The night is here at last,

Give her all those fears,

The heavy ones you’ve amassed. 

PAUSE…

You hold them tight,

You’re frozen with their weight.

It feels quite impossible,

To survive in this state.

So breathe in deep,

And expand your belly wide,

The air will bring new life,

And create more space inside. 

PAUSE…

Breathe in deep again,

And let it slow you down.

Breathe out fully now,

Feel lighter all around.

PAUSE…

Breathe in and relax,

Breathe out and release.

Breathe in,

Breathe out. 

LONG PAUSE…

Acknowledge those fears,

See them with clear eyes,

Honor that they’re here,

Listen to their cries. 

PAUSE…

There’s wisdom there,

Beyond those scary screams.

Take a good look inside of them,

Fear is more than what it seems. 

LONG PAUSE…

What is fear saying?

What is really there?

If you open yourself to listen,

Perhaps fear will share.

PAUSE…

I’m here to protect you, she says.

To keep you safe and alive.

You’ve been hurt before,

And I just want you to survive. 

PAUSE…

You breathe in slowly,

And gently embrace your fear.

You thank her for her love,

Then whisper in her ear.

PAUSE…

I will hold your hand,

As we walk through this new door,

You’ll be by my side,

But your voice, I must ignore. 

PAUSE…

I must choose what’s best,

To thrive in my own way.

Even when it’s scary,

And you freeze me so I’ll stay.

PAUSE…

You come within yourself,

And find the stillness inside.

Here you see the truth,

Here you cannot hide. 

PAUSE…

You take fear’s hand,

And suddenly you know.

All her power has faded,

You are free to go.

LONG PAUSE…

Breathe,

And relax.

Breathe,

And release.

PAUSE…

You are open,

You are free.

You are light,

Sleep now, and be.


Sweet Dreams, Beautiful.



 

AD-FREE BONUS:  Frozen With Fear Sleep Meditation

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This special Reiki Sleep meditation is guided by my good friend and Reiki Master, Tina Conroy. If you’d enjoy it and would like more Reiki resources from her, visit TinaConroy.com. 

I invite you to place your hands on your heart.

Settle into this moment,

Resting your body and lying down.

PAUSE…

This energy treatment will help soothe your nerves,

Release any tension and stress.

Breathe with me now.

Take a nice long slow deep breath in,

And exhale through your mouth and release.

PAUSE…

I call forth blessings of healing today.

I call forth your own spirit, spirit guides, angels, guardians, and masters,

To surround you in healing.

Feel free to place any special intention in your own mind,

And we call this forth for the highest and greatest good.

PAUSE…

As you begin to settle in deeper and deeper,

It may be difficult to let go.

Feel the back of your head,

Surrender into the surface your lying on,

So that you feel completely held and supported.

Todays healing treatment will feel like a fresh new day,

Releasing any negativity and bringing in positive beautiful feelings

LONG PAUSE…

Begin at the tips of your toes.

Feel your feet and the heals placed on the floor or bed relax.

Allow your legs to completely let go of any tension or any holding.

Notice your ankles soften, your shins and calves melt,

Your knees relax, your upper legs and hips surrender,

Your lower back lets go of so much tension your holding,

Your belly soft and sweet.

PAUSE…

Relax any tension in your upper chest and shoulders,

And down your arms,

Your throat and neck soften,

And your face is completely relaxed. 

PAUSE…

I know you’ve been holding so many thoughts in your mind,

That's caused so much stress and anxiety.

But in this moment feel at the top of your head,

As I place my hands, this beautiful warm healing light.

Go within your body and begin to notice,

All the many places that are stuck or blocked.

And this light will travel to all of them for balance and peace.

PAUSE…

Explore with me now as you go within your body,

And notice any areas that are holding this tension.

It may be a feeling, a knowingness,

Or perhaps you see it as a gray mist.

This Reiki energy pours in from the top of your head,

It’s pure white light, this light of healing begins to move throughout your body.

The top of your head feels warm and inviting.

Your hair and your scalp feel soft and surrendered.

I move my hands over your eyes,

And the warmth is so powerful the face feels as if the sun is basking down.

Your eyes settle in, the skin around the eyes soften,

All tension in the face melts.

PAUSE…

This current of Reiki energy moves to the jaw, the teeth, and the tongue,

Relax your mouth and jaw.

Those areas of gray mist are slowly disappearing.

I place my hands over your throat,

Feeling this warm sensation in the throat center,

Invoking the purest communication self,

Eradicating negative thoughts and thinking,

And bringing forth positive thoughts of well being,

Shifting those inner thoughts to positivity and love,

Gently I move my hands to your heart.

Feel yourself take that nice sighing breath.

You’re melting more and more,

Your shoulders feel light.

Feel the warmth in your heart.




Meditation: The Softness of Your Sheets

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