Surrender to the soft blue energy of sleep tonight,

As the insomnia melts away,

And peaceful rest covers you.

JOURNAL PROMPTS:

Before Bed


 Write down anything that’s on your mind right now.  Anything that is keeping you awake.  Get it all out.  Then, crumble up the paper and throw it away.


In the Morning


 Focus on the good - what is good in your life right now? Write down 3 things.




Sleep Meditation for Insomnia 

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

Health & Fitness

Mental Health

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Take a deep breath,
And still your mind.
Let yourself melt into the sheets,
So your mind and body align.

LONG PAUSE

As you breathe in deep,
See the stress letting go.
Feel yourself just
Drifting with the flow.

LONG PAUSE

Let the relaxation take over you;
And welcome the solace.
Sail into sleep with no cares,
Just like a beautiful goddess.
  
LONG PAUSE

Now, imagine if you can,
Standing at the foot of a rainbow,
Gazing into the clouds,
Where all the beautiful colors go.

PAUSE

There’s a soft red arch,
Like the petal of a rose,
Another in aquamarine
And a third in pale yellow.

PAUSE

If you shift your gaze,
A violet arch appears,
And a hint of green and orange show up,
When you draw near.


PAUSE

And as you continue
to observe,
You notice the color indigo
emerge.

PAUSE

After a moment, you raise your arms,
And are lifted to the sky,
Connecting with the rainbow colors,
Body, soul and mind.

PAUSE
 
Now, imagine if you can,
Those rainbow colors in you,
As you slide up the arches,
To explore something new. 

PAUSE

Imagine scaling the colors,
As your rise into the sky,
Seeing shimmering sunlight,
And misty clouds go by.

PAUSE

And the rainbow works like a conveyor belt,
Moving you to the top.
The higher you go; the more connected you feel.
You don’t want this feeling to stop.

PAUSE

And finally, the rainbow conveyor slows,
As you reach the highest peak,
With rays of sunlight all around,
Shining through in streaks.

PAUSE

And, from your place atop the clouds,
Sitting on the rainbow’s arch,
You feel the rainbow inside of you;
It’s no longer separate and apart.

PAUSE

You feel your chakras vibrate,
Each energy center alive,
You feel it in your abdomen,
And at the base of your spine.

PAUSE
       
You feel the colors in your core
And in your throat above,
And through your chest, near your heart,
You’re filled with compassion and love.

PAUSE

And a gentle energy hums
On your head and between your eyes.
You see the colors indigo and purple,
Blending with you and rising to the sky.

PAUSE

Breathe in deep the colors,
That light you from inside.
Feel your energy balancing,
As joy and peace coincide.

PAUSE

And, after a moment you’re ready,
To bid the rainbow goodbye.
You turn and position yourself,
For your downward ride.

PAUSE
 
And, as you cruise down through the clouds,
You relish the balance within.
The rainbow has shown you magic,
And that you both are truly kin.

PAUSE

So, when your feet touch the ground,
And the rainbow fades away,
You thank the rainbow for its magic,
And head out on your way.

PAUSE

Yet, as you leave, you know the truth,
Of the rainbow in the sky,
It’s part of you and will always be,
Lighting you from inside.

NAMASTE, BEAUTIFUL





Meditation: Ride on a Rainbow

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Soft cotton below your feet, 

Almost melting with every step. 

Slow, swirls of gentle air soothing your skin,

And whistling the softest of songs. 

PAUSE…

You feel light,

As if the clouds have released your weight,

As you float within their embrace.

You feel comforted,

Blanketed in their mist,

And safe in their slow, mellow drift. 

Breathe…

And leave your worries behind.

Let them fall away from you,

As you walk in the clouds.

PAUSE…

Release it all from you,

Piece by piece,

As you lighten with each step. 

LONG PAUSE…

Almost deafening is the silence,

Compared to the noise of your day.

Almost crying is your heart,

Surprised at how nourishing it feels,

How fulfilling,

How freeing.

LONG PAUSE…

A walk in the clouds will remind you,

Of what’s actually important. 

A walk in the clouds will allow you,

To slow down and rest.

PAUSE…

Raise your hands, 

Just a bit,

And reach out to touch the mist. 

She changes shape,

She won’t let you catch her,

Her magical energy shifts.

PAUSE…

Breathe out the heaviness,

And give it to the clouds,

Knowing she’ll hold all that you can’t. 

Breathe in the peace,

The beauty,

And calm.

That she surrounds you with tonight. 

LONG PAUSE…

There’s nothing stressful here,

Everything has its place,

And flows and glows in harmony.

Step into the purity of the universe,

As you walk in the clouds,

And let go of the anxieties within.

LONG PAUSE…

Soon you are covered in a white blissful mist,

Every part of you is supported and loved.

Surrender yourself to the soft, cotton nest,

And to the slow, 

Gentle caresses of the clouds. 

Sweet Dreams, Beautiful.



 

AD-FREE BONUS:  A Walk in the Clouds Sleep Meditation

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From the ashes I rise,

My body and soul renewed,

Emerging from the flames,

Like a phoenix, strong and true.

PAUSE…

My past is but a memory,

A charred and broken shell,

But the fire has purged my soul,

I’ve been freed from hell.

In the ashes, I found strength,

To build anew and thrive,

With each breath I take in,

I feel more alive.

PAUSE…

The flames have burned away,

All doubts that held me down,

And now I stand, reborn,

Knowing what I found.

PAUSE…

My wings are made of fire,

My heart beats with heat,

I am unstoppable now,

Whole and concrete.

PAUSE…

So let the embers rise,

And the flames dance once more,

For I am reborn from the ashes,

And I will soar and soar.

PAUSE…

I step into the furnace,

The heat sears my skin,

But I will not back down,

I rise from within.

PAUSE…

The flames lick my feet,

But I am not afraid,

For I know it will fuel me,

My new life will be made. 

PAUSE…

The fire takes hold of me,

Consuming all that's old,

And as the ashes fall,

My new self does unfold.

PAUSE…

From the rubble and the dust,

I rise up once again,

And I feel my heart beat,

Stronger than it's ever been.

PAUSE…


The phoenix has awoken,

From the ashes of my past,

And I see a world of wonder,

With a vision that will last.

PAUSE…

The fire has given me power,

A force that I can hone,

And I know I am rising,

This power is all my own. 

PAUSE…

I am the flame that burns,

The heat makes me strong,

And as I rise from the ashes,

I know where I belong.

PAUSE…

So let the world watch in wonder,

As I blaze through the skies,

I am the Beautiful Phoenix,

And I will always rise. 


Namaste, Beautiful





Meditation: Rise From the Ashes

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Embrace the sweet, calming breath.
As you draw it in,
let tension and pain out.
Keep breathing in the calm.
Keep breathing out the tension and pain.

LONG PAUSE

And, as you breathe,
let your body melt
into the sheets of your bed.
Let the sheets wrap around you,
enfold you,
in warmth and love.

LONG PAUSE

Keep breathing.
Keep relaxing.
Until you feel your body
is so comfortable
it could float.
  
LONG PAUSE

Now, imagine if you can,
your body floating,
drifting upward,
slowly and gently.

PAUSE

And, as your body rises,
You hear a whisper in the air.
“The night is bathed 
in both light and dark. 
Drink in its beauty.”

PAUSE

As the whisper ends,
you feel your body
sailing out into the
heart of the night.
You feel safe and secure,
and calm and relaxed.

PAUSE
 
As you float into the night,
you gaze upon a half-moon 
glistening in the sky–
a half-moon that whispers in your ear,
“You are a light in the darkness.”

You thank the half-moon and
hold the whisper close.

PAUSE

After a few moments,
you float over a
forest of pine trees–
their needles gently 
tickle you.
Then, the pine trees
whisper to you,
“You are fresh and new
each night and day.”

You thank the pine trees and
hold the whisper close.

PAUSE

Moments later,
you drift over a lake
reflecting the moon and the stars.
The lake whispers to you,
“You have calmness in your center.”

You thank the lake and
hold the whisper close.

PAUSE

After drawing in a deep breath,
you feel a gentle breeze
guiding you as you float.
There’s a whisper in the breeze,
”You know how to flow with life.”

You thank the breeze and
hold the whisper close.

PAUSE

You drift over a park
filled with a garden of flowers.
The flowers whisper in your ear,
“You spread natural beauty
in the world each day.”

You thank the flowers and 
hold their whisper close.

PAUSE

You draw in a deep breath,
and glide over hills and rocks
until you come to a waterfall.
The mist of the waterfall
kisses your face
and begins to whisper to you,
“You are strong, yet flexible.”

You thank the waterfall
and hold the whisper close.

PAUSE

After a while,
You feel yourself 
floating back to your home.

Soon, you are gently
placed in your bed
where the sheets caress you.
Then the sheets whisper to you,
“You are always safe here.”

You thank the sheets
and hold their whisper close.

And, as you do,
you feel the sheets
wrap around you,
snuggling you,
and your mind 
gently hears the 
whispers of the night.

They play in your ear
like a lullaby,
and soon, 
you are asleep.

NAMASTE, BEAUTIFUL





Meditation: Night Whispers

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Still your mind and body,
with the quiet of the night.
Become aware of its
gentle presence.

LONG PAUSE

As you find the connection
with the night,
breathe into it,
allowing the stillness
to flow in
and all around you.

LONG PAUSE

Feel the stillness expanding,
Bringing with it
peace and tranquility.

Peace and tranquility
to rest in you and around you.
  
LONG PAUSE

Now, visualize a spark of light
above your head.
It’s golden-white,
and full of energy,
and it radiates 
just above your head.

PAUSE

Take a pause
and just watch the light,
as it twinkles and dances.

After a few moments,
you notice it’s growing:
The spark has formed a beam,
a golden-white beam
that radiates from your head.

PAUSE

Take a deep breath,
and focus on the beam.
As you do,
observe how it grows
taller and wider.

Soon, the top of your head
is aglow with this beautiful light–
a light that reaches
toward the heaven.

PAUSE
 
After a few moments,
the light begins 
changing colors.

Purple, blue, green,
orange, red and yellow.
A kaleidoscope of colors
shines from your head
to the heavens. 

PAUSE

Now, breathe in again.
until you feel that 
radiant beam of color
really become part of you.
Part of your mind.
Part of your body.
Part of your spirit.

Hold this beautiful space.

PAUSE

Now, gently shift your focus,
if you can,
to your heart chakra
where you notice 
A slender ray of light
emanating from your heart.

PAUSE

The light pulses and shimmies,
go in and out at first.
Then, it becomes steady.

PAUSE

As you imagine gazing
at the light from your chest,
a feeling of warmth 
comes over you.
Warmth and contentment.

PAUSE

Breathe into the light,
and observe how 
it shines brighter and brighter,
and you feel more contentment,
more warmth…
More Love.

PAUSE
       
As the light intensifies,
an incredible,
unconditional love
spreads through you.

It’s calming,
relaxing,
and filled with 
natural beauty.

It opens from you
to the entire world.

Allow yourself to really feel
the Peace…
and Beauty…
and Joy
that this love brings.

PAUSE

Now, breathe deeply again,
Slowly,
Deeply.
And visualize the brilliant beam of light
from your head,
and from your heart.

See them shining
with love and peace.
Feel the calm and contentment
they embody.
Breathe these into you.
Welcome these into you.

PAUSE

And, as you continue breathing in
this pure beauty and love,
know that you are a conduit
for this day and night.

So, let your body and your mind
drift off to sleep,
For while they do,
your inner light will brighten,
and shine for you and 
those around you
when you awaken. 

NAMASTE, BEAUTIFUL





Sleep Meditation for Insomnia

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