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When all the lights have turned down,

When the day has come to an end. 

Invite your body to rest,

Allow your breath to extend.

PAUSE…

The grains of sand that swirl,

Inside your eyes with weight.

Are calling you to sleep,

So they can evaporate.

PAUSE…

Your mind may be in motion,

From all the tasks and plans. 

So lay your head down softly now,

Releasing all the demands. 

PAUSE…

From head to toe, 

From hand to heart, 

Exhaustion weighs you down.

From breath to breath,

Through every part,

This healing is profound. 

So imagine your body melting,

Sinking deep into your sheets. 

Imagine your mind is clearing,

Letting each thought release. 

PAUSE…

Your eyes are growing heavy, 

With each exhale you take.

Your arms and legs grow steady,

With each new cycle you make. 

PAUSE…

From head to toe, 

From hand to heart, 

Exhaustion weighs you down.

From breath to breath,

Through every part,

This healing is profound. 

LONG PAUSE…

Feel your body melting, 

Warm liquid you become.

Blending with the oceans,

Now you are one. 

PAUSE…

The waves of water calm you,

On top of them you float.

See if you can hear them,

Touching the distant coast. 

PAUSE…

The water slowly softens,

The energy left inside. 

It pulls it all from you,

Commands it to subside. 

PAUSE…

Deeper and deeper you go,

Melting into sleep. 

Further and further you float,

Ready to fall asleep. 

PAUSE…

From head to toe, 

From hand to heart, 

Exhaustion weighs you down.

From breath to breath,

Through every part,

This healing is profound. 

LONG PAUSE…

Sweet Dreams, Beautiful.

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Relax into the presence of love,

becoming aware of your body,

and allowing yourself to

Just let go.

PAUSE

Let the tension in your jaws ease,

and for your shoulders to just sink.

Now, let the rest of your body

soften and relax.

PAUSE

Let your breath keep flowing.

Just allow your body to relax.

PAUSE

As the New Year greets you,

it’s common to embark on change.

Take a moment, 

and think of something you want to change.

PAUSE

Breathe.

Breathe in the fresh air

of the New Year.

Feel this air expanding in your lungs,

and through your body.

PAUSE

Now, picture your body

in its natural beauty–

Every magnificent part–

Every perfect imperfection.

PAUSE

While gazing at your body,

A tiny whisper tickles your ear:

“I love my body just as it is.”

“I love my body just as it is.”

Listen to the words,

and hold a space of love

for your body.

PAUSE

Breathe again.

Breathe in the fresh, crisp air

of the New Year,

The air of renewal.

PAUSE 

Now, picture your body

in perfect health,

Healing whatever needs

to be healed…

Changing whatever needs

to be changed…

Opening to whatever it needs

to be opened.

PAUSE

And through the air,

you hear the words,

“And so it is.”

“And so it is.”

PAUSE

Now, breathe in the replenishing air

of the New Year once more,

and, as you do,

Claim your body’s health.

Claim your body’s natural beauty.

Claim healing

for any part of you now.

Stay in that space,

And gently remind yourself,

“And so it is.”

NAMASTE, BEAUTIFUL

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The world will cover you in shoulds. 

Their voices are so loud that they can often become your own,

Pretending to be your real voice. 

PAUSE…

But don’t be fooled,

These shoulds are not you.

So unravel them all, 

And keep the real you exposed,

The you who knows who you are,

And what you want. 

“A girl should be two things: who and what she wants.” Coco Chanel.

So rest into this safe space.

Surrender to its purity,

Its stillness,

Its comfort. 

And know that you are safe to be your true self. 

PAUSE…

There is no part of you that is wrong,

Or unworthy,

Or less than.

You are whole,

Just the way you are right now.

PAUSE…

A girl should be two things: who and what she wants.

PAUSE…

So come inside,

Present to who you are,

And what you want.

LONG PAUSE…

A girl should be two things: who and what she wants.

Namaste, Beautiful

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Take a deep breath,

and enjoy the serenity

floating like a wave

through all of you.

PAUSE

Let the serenity of the wave spread 

from head to toe,

easing your tension,

and completely relaxing you.

PAUSE

With every New Year,

there’s an opportunity to grow…

to expand in all areas of your life.

PAUSE

Take a minute,

and feel that new energy,

as it fans out through 

Your body,

Your mind,

Your soul.

See this powerful energy

Working in you.

Really connect with it.

PAUSE

And, as the energy 

finds its way in,

Breathe it in even more.

Fully invite and embrace

this energy of growth.

PAUSE

Now, take another deep breath,

and visualize yourself 

flowing with abundance.

Your financial needs are fully met.

Your emotional needs are loved and supported.

Your spiritual needs are fed and healthy.

And you are growing beautifully

In all these areas.

PAUSE

Now, hold this vision of loving growth.

Imagine how it impacts your relationships.

Can you see yourself differently in any relationships?

Can you see how your relationships are different now?

Your growth,

Your expansion,

Your energy

Changes everything.

PAUSE

The New Year is here.

The new energy of growth is here.

And now,

The new you is here, too.

NAMASTE, BEAUTIFUL

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The smoke from the New Year’s fireworks 

has disappeared.

The whistles and cheers are now silent,

And the path of “everything new”

now lies before you.

PAUSE

Welcome that path,

A path the lights up 

with divine golden light.

A path the comes with a calling:

A calling to grow your spirit.

PAUSE

So, begin walking along the path,

And as you do,

it unfolds into a garden–

The garden of your spirit–

With rich-colored flowers,

And green shrubs and plants everywhere.

PAUSE

You’re drawn to a pink chrysanthemum,

Radiant in the sunlight.

As you approach the flower,

You notice the layers of petals folded,

One on top of another. Beautiful growth.

The image calls to mind

your relationship to your spirit.

PAUSE

But there is also a weed crowding the chrysanthemum,

A weed that needs to be removed 

for the spirit to thrive.

Take a minute and acknowledge the weed.

Now, take a minute and acknowledge 

Putting more time into your spiritual growth

So the weed disappears.

What does it look like to commit more spiritually?

PAUSE

Breathe deeply.

And imagine that pink chrysanthemum inside you,

Growing and adding layers.

Feel your spiritual self growing

more and more connected.

Now, take a minute and

visualize your aura,

Your divine light all around you,

Growing, 

Expanding, 

Reaching out.

What colors do you see?

PAUSE

Feel the freedom of your spirit.

Feel the unconditional love of your spirit.

Feel a knowing of spirit 

that goes beyond earthly knowledge.

Bask in those feelings.

PAUSE

Take a moment and breathe,

and as you do,

Open your arms

to embrace growing spiritually.

How does it feel?

PAUSE

Now, return to the 

beautiful chrysanthemum 

in your heart.

Notice it has more petals

and is more radiant.

The flower is your guide 

to spiritual growth on the inside.

The aura is your guide for the outside.

They work together.

Receive them.

Welcome them.

Accept them fully.

And know they will be there

to lead your quest

for greater spiritual growth

from this day forth.

NAMASTE, BEAUTIFUL

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Slow it all down,

And let yourself go. 

Calm it all down,

And find a soothing flow. 

LONG PAUSE…

Breathe…

Easy and full.

Let each breath in clear you.

And each breath out relax you.

Breathe in,

Breathe out. 

In, 

Out. 

Breathe…

Easy and full.

Breathe…

Feel the gentle pull. 

Imagine your mind,

Full of moving thoughts. 

Imagine your body,

Heavy with stressful knots. 

PAUSE…

Imagine your breath,

A salve that soothes and clears.

Stay with your breath,

Soon it disappears. 

PAUSE…

Free and clear you’ll be,

As you slowly exhale. 

Free and clear you’ll see,

Stillness will prevail. 

LONG PAUSE…

The stresses of the day,

Slowly fall down to the floor. 

They soon disappear,

They’re not needed anymore. 

PAUSE…

All of those pressures, 

That pile up on your back.

Watch them melt away,

Let them slowly extract. 

PAUSE…

The weight of the world,

Has lifted from your hold.

The treasures within stillness,

Are waiting to unfold. 

LONG PAUSE…

Free and clear you are,

As you slowly let go. 

Free and clear you are,

As you find your gentle flow. 

LONG PAUSE…

Namaste, Beautiful

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Each of these meditations will focus on one special affirmation, and give you the opportunity to sit in stillness with it for a bit.  

My hope is that it opens up a space for you to let these words sink deeply into your mind, body and soul. 

So let yourself come into a comfortable position,

Settling your body,

Settling your mind,

And anchoring yourself into this moment.

PAUSE…

I am enough. 

PAUSE…

I am enough.

PAUSE…

I am enough.

LONG PAUSE (3 MINS)…

Namaste, Beautiful

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My intention in creating these meditations is to give you an opportunity to reflect back on your life this past year.  To give you this sacred space to identify the lessons learned, the moments created, and the love that existed within it all.  And to honor the growth you’ve had and ultimately, to feel deeply grateful for who you’ve become and where you are now.  These meditations are not meant to keep you in the past, but to use it to deepen your presence and to consciously shape your future.  

Today, we’re going to sit and joyfully marinate in gratitude for everything this past year has been, the ups, the downs and everything in between.  I hope it leaves you feeling light and deeply fulfilled.

Let’s begin by bringing your attention on your breath,

And taking a big, full breath in,

Letting the air fill up your belly,

Hold it for a moment.

And then exhale, 

Releasing all the air out, 

Dropping your shoulders,

And settling deep into comfort. 

PAUSE…

Breathe…

Easily,

Rhythmically,

Calmly. 

PAUSE…

Now see if you can imagine yourself holding a beautiful book in your hands.

The cover is colorful and brings a smile to your face. 

The texture on your hands gentle,

And the aroma of the pages smells like home. 

PAUSE…

This book holds all the memories, lessons, experiences and insights that you’ve collected this past year. 

It tells your stories, 

It holds your secrets, 

It keeps your precious ideas and dreams. 

PAUSE…

Your hand gently reaches for the cover,

And opens the pages. 

What do you see inside?

What has this past year been for you?

LONG PAUSE…

You turn one page, 

And then turn another,

And as you do, breathe in gratitude for it all. 

Gratitude for the people,

Gratitude for the lessons,

Gratitude for the pain,

Gratitude for the joy.

Gratitude for the journey,

And deep gratitude for the woman you are right now,

Because of everything contained in this book. 

PAUSE…

Sit in this gratitude, dear one,

For every single word,

Every single page,

Every single chapter,

And the gift you’ve been given, 

To be the author. 

Namaste, Beautiful

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My intention in creating these meditations is to give you an opportunity to reflect back on your life this past year.  To give you this sacred space to identify the lessons learned, the moments created, and the love that existed within it all.  And to honor the growth you’ve had and ultimately, to feel deeply grateful for who you’ve become and where you are now.  These meditations are not meant to keep you in the past, but to use it to deepen your presence and to consciously shape your future.  

My parents taught me at a very early age that life gets better with every year that passes.  Even if that year has been deeply challenging, we are always growing.  Always expanding.  Always learning. So this meditation honors the growth you’ve experienced this year, and the woman you’ve become because of it. 

So begin by resting your hand on your heart,

Feeling the warmth of your skin. 

PAUSE…

See if you can connect to your heartbeat,

As you bow your head,

And receive these words. 

PAUSE...

I am a phenomenal woman,

And I identify and celebrate my growth today with love,

Compassion,

And pride.

PAUSE…

Breathe in deeply,

Slowly dropping your hand to your side.

And come into the center of you.

PAUSE…

How have you grown this year?

Who have you become?

PAUSE…

Let yourself swim in these answers that arise.

LONG PAUSE…

You are a phenomenal woman,

And I celebrate your growth today with love,

Compassion,

And pride.

Namaste, Beautiful

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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.

PAUSE…

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. 

PAUSE…

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.

Breathe…

And feel your body melt,

Down into the blankets of rest. 

Breathe…

And remember when you felt, 

Alive and fully expressed. 

LONG PAUSE…

Let yourself imagine,

Looking up high,

Feeling the sun warm on your face.

Let it dissolve,

The darkness from your eyes,

And cover you with love and grace.

PAUSE…

The sun doesn’t judge,

The pieces of you,

That you may hide or reject. 

He just shines his rays,

To lighten you up,

So you can see you’re perfect.

PAUSE…

Breathe…

And feel your body melt,

Down to the depths of your soul.

Breathe…

And know that it’s okay,

The sunshine repairs the hole.

LONG PAUSE…

Now see if you can feel,

The way the beams radiate,

Their colors cascade down your skin.

The reds and blues soften,

The greens and yellows warm,

The purples spread themselves so thin.

PAUSE…

Here within this rainbow,

Your body begins to repair, 

All that was broken or bruised.

Here within these colors,

You’re held with such care,

The ego is easily diffused.

PAUSE… 

Breathe…

And feel your body melt,

Down into the blankets of rest. 

Breathe…

And know that you’re alive,

And can be fully expressed. 

LONG PAUSE…

Sweet Dreams, Beautiful.

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