Sleep Meditation for Women

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The quiet of the night, 

Knocks at your door, 

And asks you to slow yourself down.

She hugs you with care,

Your body gently melts,

She whispers her delicate sound.

PAUSE…

She calls you to forget,

The tasks that stack up,

The worries and fears in your mind. 

You trust her tonight,

And release your tight hold, 

Then breathe, and leave them behind. 

PAUSE…

Softly you sink,

Slowly you heal.

Nothing to think,

Only to feel.

LONG PAUSE…

Let your shoulders drop,

Feel your face relax,

Melt deeper into your bed.

Your legs become heavy,

Your chest opens up,

There’s quiet in your head. 

PAUSE…

The night wraps around you,

Like blankets warm and snug,

Letting you know you’re okay.

She will guide you through,

The dreams that await,

Bring you to a brand new day.

LONG PAUSE…

The whispers she breathes,

Clear out the noise, 

That wants to keep you awake.

When it’s all gone,

Just quiet exists,

Surrender to the welcoming break. 

LONG PAUSE…

The quiet of the night,

Melts it away,

All of the dark and the pain. 

So dissolve all the stress,

And come home to yourself, 

Connect with soul once again. 

PAUSE…

Softly you sink,

Slowly you heal.

Nothing to think,

Only to feel.

LONG PAUSE…

Namaste, Beautiful

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As you lay your head to sleep, 

I pray your soul will gently keep,

The wisdom that you’ve learned thus far,

That you are everything, yes you are. 

LONG PAUSE…

There may be thoughts inside your head,

Oh, the hurtful things that they’ve said.

Telling you you’re not enough, 

That your whole life must be tough. 

PAUSE…

But if you slowly take a pause,

And learn to listen to the cause,

You’re sure to hear your voice that’s true, 

The one that’s always guiding you. 

PAUSE…

Everything you want to be,

Everything that sets you free.

Everything that makes you you,

Everything you know is true. 

PAUSE…

Breathe deeply…

And remember who you are. 

Breathe fully…

You’re everything, you are.

LONG PAUSE…

Now your body is off to rest,

Tomorrow you’ll show up your best.

Knowing that whatever comes,

Your sweet vibration always hums. 

PAUSE…

Oh my dear one, don’t you fear, 

Those worries always disappear, 

When you come deep inside, 

Remember who you are with pride. 

PAUSE…

Kind, loving, wise and strong,

You know there is nothing wrong, 

With any part of who you are, 

You are perfect just as you are. 

PAUSE…

There are moments when you’ll doubt, 

You’ll second guess and even shout. 

Don’t let those doubts lead you far, 

Trust in everything that you are. 

LONG PAUSE…

When you get that you are in, 

That all the answers lie within,

You’ll walk through life with a glow, 

You will find a magical flow. 

PAUSE…

The universe has called you forth, 

To connect with her loving force.

So shed that darkness with all your might, 

And know you are the loving light. 

PAUSE…

Everything you want to be,

Everything that sets you free.

Everything that makes you you,

Everything you know is true. 

PAUSE…

Breathe deeply…

And remember who you are. 

Breathe fully…

You’re everything, you are.

LONG PAUSE…

Namaste, Beautiful

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Close your eyes,

Let your breath be your guide,

Release the tension, let it slide,

Find your peace within the tide.

PAUSE…

The night is quiet, the stars are bright,

A canopy of hope, shimmering light.

In this space, let fears take flight,

Embrace calm, hold it tight.

PAUSE…

Fear is a shadow, a passing cloud,

Don’t let it speak, don’t let it loud.

Wrap yourself in a soft, warm shroud,

Where worry's whispers aren’t allowed.

PAUSE…

Imagine a river, clear and deep,

Carrying your fears, so you can sleep.

Watch them drift, watch them seep

Into the waters vast and steep.

PAUSE…

Your heart is a fortress, strong and pure,

Within its walls, you’re secure.

Lock out fears, keep your spirit sure,

In your own strength, find the cure.

PAUSE…

Breathe in courage, breathe out doubt,

Feel the essence of what life’s about.

Hold onto what makes you stout,

Let go of fear, let go of the clout.

PAUSE…

Your mind is clear, your soul is bright,

In this serene, silent night.

Let go of the fight, embrace the light,

Find the peace that feels just right.

PAUSE…

As you rest in this tranquil state,

Feel the weight of fear abate.

You are the master of your fate,

In this moment, fears dissipate.

PAUSE…

Now breathe deeply, savor the release,

In your hands, you hold the keys.

To a mind at ease, to a heart at peace,

Let these feelings only increase.

PAUSE…

Remember, fear is but a guest,

It comes and goes at your behest.

In your heart, you have the zest,

To live, to love, at your best.

LONG PAUSE…

As night deepens, let your fears go,

Like autumn leaves, let them flow.

Under the moon’s gentle glow,

Embrace the peace, let it grow.

PAUSE…

With each breath, feel more alive,

In this peace, you will thrive.

Your spirit’s calm, let it drive,

All your dreams to arrive.

PAUSE…

As you drift into deeper rest,

Feel the assurance in your chest.

In your journey, you are blessed,

In warmth and comfort, may you nest.

PAUSE…

Now let sleep claim its gentle due,

As you start each day anew.

Carry this peace, all the way through,

Remember, this strength resides in you.

Sweet dreams, beautiful.

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Come into the calmness of the night, as you release any guilt you might be holding onto. 

It’s time to sleep, my love,

Time for the night to heal you and replenish you,

And take away the guilt.

So let your eyes grow heavy,

And your body sink into your bed,

As you feel its weight upon your soft sheets.

Relax,

And feel calmness slowly cover you like a blanket,

Slowing down your body,

Slowing down your breathing,

Slowing down your mind.

PAUSE…

Maybe you feel a heaviness on your chest,

As you think about what’s weighing on your heart.

You feel guilty,

Perhaps ashamed or disappointed. 

It’s my fault,

You hear the voices say,

As the shoulds begin penetrating your mind,

Like raindrops on the roof, 

Coming down drop by drop, 

Burning your heart with their judgements. 

PAUSE…

Breathe in deeply,

And let the air cleanse you,

Lighten you,

Forgive you.

And breathe out the guilt,

Releasing the heaviness and the pain.

Breathe in forgiveness,

And release the guilt. 

PAUSE…

You’re a beautiful being of love,

And only this moment exists.

You can’t change the past,

But you can gather its lessons in your arms,

And continue walking.

So release the guilt, beautiful,

And invite in forgiveness.

PAUSE…

Forgive yourself for the mistakes,

Forgive yourself for the imperfections,

Forgive yourself for the consequences of your actions.

Feel the warmth of forgiveness release you from the chains of guilt.

LONG PAUSE…

Nothing you’ve done can take away who you are,

You are love.

And you are here to express love. 

So release the pain and suffering of guilt,

As you absorb the lessons to be learned,

And continue onto the path before you,

Lighter, 

And wiser.

PAUSE…

Sleep, my love,

As you rest in the arms of love,

And let her guide you through the night,

Free of guilt,

Free of ego,

And full of grace.

Sweet Dreams, Beautiful

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Slow yourself down, 

And close your eyes gently. 

Breathe…

And settle yourself into a soft, 

Soothing rhythm. 

PAUSE

Come into your body,

Feeling the aliveness pulse through your head,

Your face,

Your neck, 

Shoulders, 

Chest, 

And all the way down your left arm,

And right arm. 

Breathe…

LONG PAUSE

Stay in your body,

Softening your belly,

Your hips, 

The entire expanse of your back, 

Your left leg,

Your right leg,

And both of your feet. 

Breathe…

LONG PAUSE

Feel your body quietly vibrate,

Awake with the energy of oneness,

Full of the frequencies of love. 

LONG PAUSE

Now, see if you can imagine your body,

Slowly dissolving into tiny pieces of paper,

And floating away with the wind, 

Gently,

And lightly.

Riding the breeze far away from the YOU that remains.

The you that is pure consciousness,

Pure love,

Pure oneness.

Pure you. 

PAUSE

Watch all these pieces drift away…

Your head, 

Your face,

Your neck, 

Shoulders, 

Chest, 

Your left arm,

And right arm. 

Breathe…

LONG PAUSE

Release your body,

Letting go of your belly,

Your hips, 

The entire expanse of your back, 

Your left leg,

Your right leg,

And both of your feet. 

Breathe…

LONG PAUSE

What remains when you release your body? 

What stays when your physical self is gone? 

Love.

Consciousness.

You. 

PAUSE

Be here with yourself,

Breathing deep into this nothing,

This everything,

This collective togetherness,

This radiating love. 

LONG PAUSE

Namaste, Beautiful

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Float into Rest

Gently close your eyes,

Breathe in the calm, exhale the rush,

Your journey to peace begins now.

PAUSE…

Your body light as a feather,

Floating above the world’s tug,

Away from the day’s loud clatter.

PAUSE…

Feel the softness of air,

Cradling you like a cloud,

Holding you with care so tender.

PAUSE…

Let each breath lift you higher,

Above worries, above noise,

Into a space serene and quieter.

LONG PAUSE…

With each exhale, drift further,

Into the tranquil vastness of night,

Where stars whisper soothing lullabies.

The moon’s gentle glow bathes you,

In silvery beams of soft light,

Guiding you to the realm of dreams.

PAUSE…

The world beneath has faded,

Only the vast, open sky is real,

Inviting you to float in its embrace.

Surrender to this weightless freedom,

Let the universe's arms enfold you,

Cushioning you in infinite grace.

LONG PAUSE…

As you hover in this restfulness,

Your heart’s beats slow, your spirit soars,

You are free here, unbound and calm.

In the stillness, find your center,

Connect with the essence of your being,

Floating in harmony, in peaceful balm.

PAUSE…

Breathe in the stillness, breathe out the strain.

Here, you are whole, here, you regain.

Nothing to solve, nothing to do,

But float and rest, just be, just renew.

LONG PAUSE…

Sweet dreams, beautiful. 

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Welcome inside,

Away from the hurried thoughts, the noise of the day.

The thoughts that keep you alert,

Anxious,

And restless.

The thoughts that tug at the seams of your peace.

PAUSE…

Now, come inside,

And feel those thoughts dissolve into the quiet darkness of the night,

As you begin to pay attention to the gentle ebb and flow of your breath.

PAUSE…

The soft, comforting weight of your body resting here,

PAUSE…

And the calm, soothing sounds that cradle the night.

PAUSE…

Inhale slowly…

And exhale…

Allowing your body to sink further into relaxation,

Allowing tension to drift away.

Inviting your mind to unwind,

And your heart to open wide.

PAUSE...

You are worthy of this tranquility, dear one.

Ignore the chorus of “shoulds” and voices of doubt.

PAUSE…

You are worthy of your own love,

Of peace,

And of serenity.

PAUSE…

So breathe in deeply,

Open yourself up to embrace the profound kindness that you offer so freely to everyone else.

Imagine it as a warm blanket enveloping you,

Soothing you,

Holding you gently,

As it rocks you into a more serene state.

LONG PAUSE…

You don't have to do more,

You don't have to strive more,

You don't have to keep pushing.

You can simply be here,

Giving yourself what you most deeply desire,

What your spirit needs.

A moment,

A break,

Affection,

And restorative, deep sleep.

PAUSE…

Feel your eyelids grow heavier,

And the muscles in your face relax.

Your entire face softens,

And your shoulders drop into comfort.

Breathe in…

PAUSE…

Release any tightness from your neck,

And let your back ease,

As your spine gently elongates and unwinds.

PAUSE…

Let your chest open up,

And your arms grow heavy,

Feel your belly soften,

And your whole body sink deeper into the embrace of your bed.

PAUSE…

Allow your hips to let go,

And your legs to warm and weigh down with relaxation.

Inhale…

And as you exhale, drift further into the arms of the night.

PAUSE…

Leave behind all worries,

All pressures,

All demands.

It’s just you here,

With the nurturing night,

Wrapped in the soft, loving blankets of care,

And cradled in warmth.

LONG PAUSE…

You are loved.

You are enough. 

You are whole. 

Sweet dreams, beautiful.

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Close your eyes, 

And invite yourself to settle.

PAUSE…

Find your breath.

And see if you can ride it’s smooth waves in,

And out of your body.

In,

And out. 

Breathing in a little deeper on each inhale.

And breathing out a little further on each exhale. 

In,

And out.

PAUSE…

Feel your body melt with each breath,

Softening, 

And relaxing.

Syncing with the slow, 

Calming motion of your breathing. 

LONG PAUSE…

Now, see if you can notice any thoughts that are here. 

PAUSE…

Just observe them, 

As if they were bubbles slowly floating in the air.

Light, 

And separate from you. 

LONG PAUSE…

Relax your body deeper into comfort, 

And as you do,

Imagine those bubbles slowly floating away.

Slowly moving further away from you,

And eventually,

Disappearing into the night. 

LONG PAUSE…

As more bubbles appear,

Perhaps filled with worries, 

Fears, 

Or unknowns,

Just watch them rise up,

And slowly drift away,

Dancing on the breeze,

And disappearing into the night. 

LONG PAUSE…

Now see if you can imagine yourself, 

Surrounded by the soothing sounds of the forest.

The crickets and the wind play sleep sounds in your ears,

Lulling you into calm.

PAUSE…

The trees are surrounding you,

Protecting you,

And breathing life into your body.

The soft forest floor tenderly holds you,

And invites you to rest. 

PAUSE…

This is your place of serenity,

Your place of peace. 

Breathe in the air,

And feel it warm you,

And bring you home. 

LONG PAUSE…

The bubbles may still arise, 

But they easily float off into the night.

And each time you see one go by,

You nod in its direction,

Acknowledging its existence,

And then gratefully say goodbye as its journeys into the darkness. 

PAUSE…

You feel light and open, 

Deeply relaxed and healed. 

Free of all the bubbles, 

That have left you to rest. 

PAUSE…

Float, float, float away,

The worries are no longer here.

Drift, drift on your way,

Your soul is calm and clear. 

Namaste, Beautiful

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When the tears are about to come, 

And you’re not sure quite why,

Give yourself permission,

To have a little cry.

PAUSE…

Take a big deep breath,

And ask your mind to clear,

Come into your center,

The emotions vibrate here. 

PAUSE…

Tell that little voice, 

That screams that all’s okay.

That you’re not doing well,

And that’s okay today.

PAUSE…

Feel yourself unravel, 

Let yourself break down.

The tears are here to help you,

Don’t worry, you won’t drown. 

Emotions have been bubbling, 

Just underneath your skin.

You’ve held them close and now you,

Can’t keep them held within. 

PAUSE…

Sadness, grief, hurt or pain,

Some mixture of all those.

Disappointment and frustration too, 

Oh, that’s how it goes. 

PAUSE…

So let yourself breathe…

And pause for just a bit.

Let the tears come on out,

You’re ready to submit. 

LONG PAUSE…

So often after crying, 

We feel so clear and calm. 

That’s because catharsis,

Is what we needed all along. 

PAUSE…

Just know that you are loved,

And you’re a perfect you.

No matter why those tears are here,

Your light shines through and through. 

PAUSE…

So as you gently wipe your eyes, 

The wetness on your face.

Be proud of those tears that came,

They opened a sacred space. 

PAUSE…

Take a big deep breath,

And ask your mind to clear,

Come into your center,

The emotions vibrate here. 

PAUSE…

So let yourself breathe…

And pause for just a bit.

Let the tears come on out,

You’re ready to submit. 

Namaste, Beautiful

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