Morning Meditation for Women

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Breathe.

And take a moment of silence

to just observe your thoughts.

PAUSE

Now, breathe again,

and visualize a beautiful woven basket

where you place all those thoughts in it,

so you are ready for meditation.

PAUSE

Take a moment,

and envision yourself on a beach

just comfortably sitting 

and taking in the surroundings.

PAUSE

And in the distance,

you see a group of brown pelicans

bobbing up and down in the water

enjoying their time together quietly

PAUSE

A little while later,

the pelicans lift

out of the water

and form a V,

as they circle

around the beach.

There is no squawking or noise.

It’s as if they all just connected

and understood.

You understand and feel

the beauty in that.

PAUSE

As you continue to watch the pelicans,

you notice their patient approach

to catching their food.

They fly a few feet above the water,

Gazing into it,

waiting for the right opportunity.

Then, when the opportunity arises,

they dive.

They scoop up a fish

with their beaks,

and tip back their necks

to swallow it.

They return to patiently flying

and looking for more food together.

PAUSE

Moments later,

the pelicans change directions

and fly out toward the horizon,

the wings open and gliding,

forming a silhouette 

against the sun.

PAUSE

Now, draw in a deep breath,

and let the energy of the pelicans

into you.

Feel their patience

and connectedness to each other. 

PAUSE

Now, take a moment,

and allow yourself 

to create an intention

from the pelican’s energy.

“I will approach life with patience for myself and others.”

PAUSE

Draw in another breath,

and let the intention really into

your heart.

As it settles there,

know that you can access it,

and the essence of the pelican,

at any time.

It is yours always.

NAMASTE, BEAUTIFUL

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Take a deep breath,

and let yourself relax.

Breathe again,

and relax even more deeply.

PAUSE

Breathe deeply once more,

and as you do,

let your mind open

to new possibilities.

PAUSE

Now, imagine, if you can,

sitting on the edge of a dock

when a wrinkly, whiskered face

with soulful eyes

pops out of the water.

It’s a manatee.

a gray, billowy manatee.

PAUSE

And, while watching the manatee,

you become aware of its 

friendliness.

It seems like it smiles at you, 

and you smile back.

PAUSE

The manatee moves 

with a slow gracefulness.

It leads with its gentle spirit,

stopping and slowing 

for other fish, 

or to pop its head out again 

and say, “Hi” again to you.

PAUSE

Now, imagine if you can,

feeling a sense of connectedness

to the manatee.

Take a moment and feel

the creature’s gentle spirit,

its innate kindness and peace

in you.

Hold onto that feeling.

PAUSE

After a few moments,

the manatee submerges,

and then in a languid glide,

moves out to sea.

PAUSE

Yet, as the manatee swims off,

something of its spirit

stays with you.

In that moment,

you feel a change.

PAUSE

Now, draw in a deep breath,

and as you do,

feel the kindness and gentleness

of the manatee

settling in you.

Breathe again,

Allow yourself to

create an intention

based on the manatee’s spirit.

“I will embrace a life of kindness and gentleness.”

PAUSE

Let that intention sink into you

and be your guide for today

and all days that follow.

With that intention leading you,

greater peace and harmony will naturally

become part of your life.

NAMASTE, BEAUTIFUL

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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…

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Draw in a deep breath,

and let your whole body relax.

Feel the relaxation

spreading throughout.

PAUSE

Breathe in some more,

letting any distracting thoughts

gently drifting away,

leaving you relaxed and peaceful.

PAUSE

Now, imagine seeing a

beautiful sea turtle

with a shell of

brown,

olive green,

and black.

PAUSE

And, as you observe

the turtle,

you notice its

gentle, dark eyes

that scan the water.

PAUSE

You notice the 

effortless motion

of the turtle’s flippers

that glide it through the water.

PAUSE

You notice its rough, wizened face

that suggests decades

of life and wisdom.

PAUSE

As you move along

with the turtle,

you see that it rises to the surface

for a few moments.

It pokes its head out

and then floats,

letting the warm sun

gently bathe its body.

PAUSE

After a while,

the turtle dives 

back into the water.

But the descent is

slow and graceful.

There is no rush.

Just a peaceful progression

to what is next. 

PAUSE

As the turtle reaches the bottom,

it nibbles on some sea grass,

savoring every bite.

Again, there is no rush.

PAUSE

Now, bring yourself back

to the present moment.

And, as you do,

ask yourself 

what have you learned

from the sea turtle.

Can you find areas in your life

where you can slow down?

PAUSE

Breathe.

and create an intention

to slow down the pace of your life,

to give yourself less stress,

and to let every moment matter.

“I will slow down and savor the moment.”

Just like the sea turtle.

Practice,

and it will be yours.

now and always.

NAMASTE, BEAUTIFUL

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Oh, the courage that it takes to live. 

To truly live. 

PAUSE…

To follow our passions.

To experiment with interests. 

To fall in love.

To live our values. 

PAUSE…

Oh, the courage it takes. 

So relax your body,

Deep into comfort. 

PAUSE…

Let your breathing,

Slow down. 

PAUSE…

Anais Nin said, “Life shrinks or expands in proportion to one’s courage.” 

PAUSE…

Be here with this quote.

And see what it brings up for you. 

LONG PAUSE (3 MIN)…

“Life shrinks or expands in proportion to one’s courage.” 

PAUSE…

How will your life expand today?

Namaste, Beautiful

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Breathe in the beauty of today.

Feel it open and energize you.

PAUSE

Now, take a slow, deep breath,

and let the energy

circulate through you.

PAUSE

Now, imagine, if you can,

getting to swim with dolphins.

Together, you are in the water.

PAUSE

The first thing you observe

is how they glide and flow

in the water.

Their bodies effortlessly

cut through the sea

and under waves.

Sometimes, they even

jump over the waves.

PAUSE

As they dance in the waves,

you feel a sense of joy rising in you–

a sense of playfulness

that you may not always allow

to come to the surface.

In this moment,

that sense of playfulness

is alive.

PAUSE

The next thing you notice

about these whimsical spirits

is their connectedness

to each other.

They click and chirp,

sending coded messages

to each other.

PAUSE

As you move close

to each dolphin,

their eyes twinkle

with intelligence.

They may twirl and spin and splash,

but they are also smart and aware.

PAUSE

After a while,

the dolphins swim

to a school of fish.

the playing and splashing stop,

they become focused

on their food,

all working together.

PAUSE

Once the dolphins are fed,

they return to their joyful spirits,

dancing in the waves.

PAUSE

Now, breathe,

and return to the

here and now.

Does your life need more play?

More time to be joyful like the dolphins?

PAUSE

Breathe.

and create an intention

to add more playfulness 

to your life.

“I will take time to play

and find the joy in life.”

Hold this intention close,

and whenever life gets too serious,

say it aloud, 

and tap into your

inner dolphin.

NAMASTE, BEAUTIFUL

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Gather your thoughts,

and let them

float off into the distance,

leaving you open and receptive.

PAUSE

Now, breathe.

Breathe in greater openness.

Breathe in clarity.

Breathe in peace.

PAUSE

Imagine, if you can,

that your body transforms

into a fish–

a beautiful colorful fish

swimming in the sea.

PAUSE

And, as a fish,

the first thing you notice

is that your body

is weightless in the water.

Breathe,

and allow yourself

to feel the weightlessness of your body,

the lightness of your soul.

Notice the feeling of freedom it brings to you.

PAUSE

Now, breathe, some more,

and try out your tail.

Notice its strength,

as it propels you

through the water.

How does it feel?

PAUSE

Now, take a breath,

and move your fins,

observing how they balance you

and help you steer 

where you want to go.

PAUSE

Now, imagine swimming along

and coming to 

a coral reef

teeming with magnificent colors.

There is blue.

There is red.

There is green.

And there is purple.

A rainbow alive in the sea.

PAUSE

And, at the coral reef,

You notice hundreds of fish.

Some are swimming.

Some are eating.

And some are just floating, motionless.

After a minute,

you realize that the motionless fish

are sleeping–

like floating peacefully

in a meditative state.

PAUSE

Take a moment,

and become aware

of being in a

peaceful, meditative state.

feel yourself floating.

Hold this feeling.

PAUSE

Now, give yourself permission

to come back to the present

in your own body.

Does it feel different

after experiencing

the world of the fish?

PAUSE

Now, take a deep breath,

and imagine feeling

the weightless and peace

of the fish again.

Allow yourself to create

an intention for that.

“I let go of heavy stress

and feel the lightness of peace.”

It is there for you

whenever you need it.

So say it to yourself, and then, 

just breathe and float.

NAMASTE, BEAUTIFUL

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What could love do, 

In a world that feels so torn? 

What could love do, 

To a life about to be born? 

PAUSE

What could love do,

If you gave it abundantly? 

What could love do, 

If we all gave it freely? 

PAUSE

All of it swirls,

All of it blends,

We make our world with our thoughts. 

Think of ways for love to be,

More widely spread across. 

LONG PAUSE

You come right here,

To this moment now,

With desire alive in your soul. 

You want more joy, 

More peace, more truth,

To feel connected and whole. 

PAUSE

In this state, let me propose, 

That you are a magical light. 

You have everything within you,

To make the world more bright. 

PAUSE

First you must be one,

With the loving energy you are. 

Once you get that that’s your truth,

You’ll spread your light so far. 

PAUSE

What could love heal,

When applied to all the pain?

What could love create,

What would we all gain? 

LONG PAUSE

When you lead with love,

You model what it means.

Others will take notice, 

And change up their routines. 

PAUSE

There’s no need to shout it, 

There’s no need for thanks,

Just be love in all you do, 

Fill the worlds’ empty tanks. 

PAUSE

The power in this connection,

With love inside and out,

Is the collective now can unite, 

And undo any drought. 

PAUSE

The healing and the miracles, 

That are possible because,

Of love’s limitless power,

Deserves a big applause. 

PAUSE

What could love do,

If you embodied it with all your light?

What could love do,

If that collective energy unites? 

LONG PAUSE

Namaste, Beautiful

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Take a deep breath.

Feel the peace.

Embrace the relief.

Know that you’re one

With the world

And the sun.

PAUSE

It may be a time

When you feel your heart is broken.

Maybe harsh words were spoken.

Or you were left

Feeling like a token.

PAUSE

Take a deep breath,

And embrace the call,

To break down those walls

That hide your heart 

And all.

PAUSE

You may feel

Out of sorts,

Feeling love 

Is like a sport,

Without the

Needed support.

So, breathe and be

free.

PAUSE

So, breathe some more.

From deep in your core.

And let go of those emotions,

While letting your heart open.

Give yourself some distance

From all that resistance.

Just let your heart open.

Smile!

You’ve truly awoken.

PAUSE

You’re worthy 

In every way.

So, let your heart say,

“I’m amazing!”

Every day.

PAUSE

Now, take a deep breath

And Breathe.

It’s time to believe,

That you deserve

To receive

Lots of love

And peace.

PAUSE

Yes, life is full

Of obstacles,

That can leave you

In a state.

But with an open heart,

You can truly start,

A life of love

That is enough

For you to celebrate.

NAMASTE, BEAUTIFUL

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Center yourself,

Allowing peace and quiet 

to settle in you.

Breathe. Gently breathe.

PAUSE

Now, take another deep breath,

and open yourself

to listening and accepting.

PAUSE

It is said that

we all have three hearts.

One in our mouths

that the world sees.

One in our chest

for friends and family.

And one deep inside

that only we know about

and do not share with others.

PAUSE

Now, draw in a deep breath,

And find the heart in your mouth.

Listen and feel for its pulse.

PAUSE

Take a minute 

and attune the pulse

of the heart of the mouth.

Is it fast,

as if anxious or full of energy?

Is it slow,

as if pulling back or isolated.

Does it change?

Stay with it,

allowing yourself 

to observe

the heart that’s 

visible to the world.

PAUSE

Now, breathe again,

and move your awareness

to your chest,

where the heart

you share with

family and friends beats.

PAUSE

Take a minute

to find its pulse. 

Is it a joyous pulse?

A pulse filled with love?

Stay with it,

allowing yourself 

to become aware

of the heart

you share with loved ones.

PAUSE

Now, breathe again.

Breathe in deep,

as you go 

deep inside

to the heart

that’s buried within.

Take a minute 

And observe the heart

To really feel its pulse.

Is it beating with pain?

Difficult memories?

Secret parts of you

that you want to keep hidden?

Connect with this heart

without judgment.

PAUSE

Now, breathe light into this heart.

Watch as it penetrates and opens

the space, 

filling it with light,

and evening the pulse.

Keep breathing.

Keep breathing,

And trust that this heart

is healing.

You are healing.

PAUSE

Now, bring your awareness back 

to the present.

Come back gently,

knowing that you understand

your three hearts,

and that you have the power

to steady their pulses,

Any time. Anywhere

NAMASTE, BEAUTIFUL

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