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If you close your eyes and breathe,

If you let go of all that's been,

You'll find a flame within you,

Waiting to grow big again.

PAUSE...

Feel the warmth that lies inside,

Like a smoldering ember deep.

It's been waiting for this moment,

To awaken from its sleep.

PAUSE...

Imagine a roaring fire,

With flames that dance and sway.

It's your spirit, strong and powerful,

That ignites the brightest blaze.

PAUSE...

The flames grow higher still,

As you fan the fire you made.

Your passion and your purpose,

Rise up, bold and unafraid.

PAUSE...

The heat and light now fills you,

And you feel alive and strong.

Your soul is blazing brightly,

With a fire and its special song.

PAUSE...

Stoke the flames and let them rise,

Till they burn bright and true.

Your inner fire is blazing now,

And there's nothing you can't do.

PAUSE...

Let the fire guide you forward,

Through confusion and doubt.

It will light your way to greatness,

And hold your hand throughout.

PAUSE...

As the flames continue rising,

And the heat begins to spread,

You'll discover hidden gifts,

Strength you didn’t know you had.

PAUSE...

It grows with each step,

The fire in your heart and soul.

It guides you on your journey,

Burns away what’s not whole.

PAUSE...

Let your inner fire burn,

As your eyes grow fierce with love,

There’s so much out there for you,

So much you’re made of.

PAUSE...

You are the master of the flame,

And the keeper of its light.

Awaken your inner fire,

And ignite your life with might.

Namaste, Beautiful

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Our former selves are ghosts to us,

Still present but not really.

Though it may seem like they’re past their use,

In truth, their memory is a blessing.

PAUSE…

Close your eyes and see who’s there,

Which versions of you still linger.

Ask yourself where you all stand,

If there’s anything you still wonder.

PAUSE…

Though we want to believe we shed those selves,

When new understanding settles in,

We actually move farther if we’re willing to embrace

The messy past hiding within us.

PAUSE…

It’s not that we have to wallow there,

Or relive what we’d rather not.

But whatever they are, we are as well,

And their scars have stories to tell.

PAUSE…

If we don’t listen when they speak,

Our present life just gets harder.

For they know better than anyone else,

What it takes to make us smarter.

LONG PAUSE…

Picture a younger version of you, hold yourself close as you breathe in gently.

Prepare to listen as you speak to you, breathing out to make space in your body.

PAUSE…

What did she need that she didn’t find?

What lessons did she teach you?

Have you found what ‘that’ you lacked,

Or are you still searching for answers?

PAUSE…

It may be daunting to look back this way,

To see how much work remains.

But taking stock reveals successes too,

Showing you where you shine.

PAUSE…

Think of these selves like rings of tree,

Their number growing as you age.

And like those rings, they’re safely surrounded,

By the growth you’ve toiled to achieve.

PAUSE…

They still exist like shadow selves,

Appearing when circumstances demand it.

But like the rings in the tree, or ghosts in the attic,

They’re only glimmers of what used to be.

LONG PAUSE…

Inhale and accept the process, the ever changing shifts.

Exhale and accept the necessity of keeping watch as you advance.

PAUSE…

At some point, you will all be friends,

You’ll coexist gratefully.

For they are pleased that you battle on,

With the tools they crafted for you.

PAUSE…

The past is never quite what we think.

Our memories let us down.

But a sister-you never forgets a thing,

And she’s there to cheer you on.

PAUSE…

So look more fondly on your past.

Don’t fear what you have been.

We all spend time in foolish places,

Until we figure out where we belong.

PAUSE…

Even if you haven’t found that place, 

The one that’s meant for you.

Your early selves hold all the clues,

And they believe in what you can do.

LONG PAUSE…

Breathe in as you take your ghosts by the hand, accepting what they offer.

Breathe out and settle into their company, feeling more whole when you’re together.

Namaste, Beautiful

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Breathe. Just breathe.

And let your body,

unfold in peace

with each breath.

LONG PAUSE

Now turn inward,

and take a moment

to express gratitude

for all that is in your life.

LONG PAUSE

And while relaxing,

let your heart and mind

focus on you.

This time is all about you.

LONG PAUSE

Imagine now, a tiny light

opening in your center.

The light is flowing with colors:

White, yellow, orange, and red.

PAUSE

And, this light seems to form

in an area of your body 

that feels delicate,

an area where you’ve 

carried pain or hurt.

PAUSE

Yet, as the light shines,

it absorbs the hurt,

taking away the sting

of the feeling.

PAUSE

The light glows,

and after a moment,

you understand that the light

is really a tiny flame,

a flame of energy.

PAUSE

The flame dances from side-to-side,

and slowly begins to grow,

giving off a feeling of strength,

of power rising from the inside.

PAUSE

As it touches hurt, pain or grief,

it swallows the feelings,

leaving ashes that

simply float away.

It replaces them

with strength.

PAUSE

Soon the energy flame

has danced and grown

all through your core,

radiating pure strength.

PAUSE

As it grows, 

there may be a part of you 

that is hesitant–

a part of you questions

just how strong you are.

PAUSE

The flame invites you

to embrace all of you.

It whispers within that

you have incredible strength–

strength beyond your imagination.

PAUSE

And as the flame shines,

it gives off more power.

You notice that its edges

begin to change,

to fan out

in different directions.

PAUSE

The flame transforms slowly

until you notice what appears

to be wings opening on each side

and the shape of a head. 

PAUSE

After a moment,

the shape evolves

into a bird, a Phoenix,

the bird of fire and power.

PAUSE

Now, imagine that this 

beautiful bird of fire,

this bird of strength and energy

enfolds all of you 

in its wings.

PAUSE

Then, slowly,

you and the phoenix rise,

lifting above the house

into the night sky.

PAUSE

The air is cool,

and you feel completely comfortable

with this powerful energy

carrying you higher.

PAUSE

Against the night sky,

the fiery phoenix shines

like a beacon of hope for you,

glowing brighter

than the moon and stars.

PAUSE

Then the phoenix pauses,

and opens its wings.

And as it does,

you realize your arms

are the fiery wings.

You and the phoenix 

are one.

PAUSE

Suspended against 

backdrop of the night sky,

you feel the blaze of energy, 

the strength and passion

of the phoenix

as it courses through you,

empowering you.

PAUSE

And with this bold, new energy,

You, the phoenix, 

glide back to your room,

to a welcome bed.

PAUSE

As you land,

the wings of fire

fold inward,

ready for you to 

call on them again,

at any time.

PAUSE

You understand that

you are a phoenix,

with great strength and power,

and you can 

rise from the ashes

again and again.

Nothing keeps you down.

NAMASTE, BEAUTIFUL

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The shadows have come out to play,

The anxieties are rising within.

Your stomach churns,

Your head spins,

Every part of you is uncomfortable.

PAUSE…

It all feels so real,

But take a deep breath…

And you’ll see.

That all this emotional discomfort.

All this worry and anxiety and fear,

Exists in the past and in the future.

So breathe in deeply,

And allow your breath to pull you here,

Into the present,

Far away from all of it. 

PAUSE…

Your regrets, 

Shame,

Or sadness,

All your emotions are real. 

But the emotions exist,

For things that happened in the past. 

PAUSE…

So imagine yourself breathing them out,

With every exhale.

Slowly releasing their hold on your heart,

And on your mind. 

LONG PAUSE…

All your worries,

Anxieties, 

And fears,

All your emotions are real. 

But the emotions exist,

For things you foresee for the future.

PAUSE…

So imagine yourself breathing them out,

With every exhale,

Slowly releasing their hold on your heart,

And on your mind. 

LONG PAUSE…

This moment,

Right now,

Is all you have.

Is all there is. 

PAUSE…

So ease your emotional discomfort,

By choosing to live in the present.

Pulling yourself deeper here,

With every single life-giving breath.

LONG PAUSE…

Let go of control,

Let go of the emotions. 

This moment right here is what you have.

PAUSE…

So open yourself up,

With all of your imperfections,

With all of your humanness,

And pray for grace,

Pray for peace,

Pray for love.

PAUSE…

Feel them wash over you,

Filling your beautiful soul,

And covering you in a soft, warm blanket. 

PAUSE…

Let your heart and mind be soothed,

Let your body be relaxed.

And be here.

Separate from your thoughts.

Separate from your fears.

Humming with the warm glow of love covering you.

PAUSE…

You deserve grace.

You deserve love.

PAUSE…

So rest your soul, sweet one,

And know the discomfort in you has dissolved,

And left you here, 

Raw and real,

And covered in love and faith.

Sweet Dreams, 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. 

PAUSE…

I invite you to allow,

This beautiful reiki healing.

I call forth this reiki energy,

For the highest and greatest good,

At this time.

Place any intentions in your mind.

PAUSE…

We call this forth,

For the highest and greatest good.

PAUSE…

As you take a nice long slow deep breathe in,

And a nice long slow deep breath out.

Settle in.

PAUSE…

I gently place my hands upon your head,

Allowing this beautiful reiki energy,

This waterfall of light,

To enter,

And move through your body.

PAUSE…

Slowly become aware of this reiki energy,

Over your eyes,

And face.

Feeling your face and eyes,

Settle in,

To receive this energy flowing.

Around the face,

And settling your eyes.

LONG PAUSE…

Shifting your awareness to your throat and your neck,

Allowing the warmth,

Of this beautiful energy,

To balance and calm your throat center.

LONG PAUSE…

Awareness moves,

To the center of your chest,

Your heart space.

Feel the warmth,

In you heart,

This beautiful place of love,

And kindness.

PAUSE…

Feeling this warmth,

As it moves through your belly,

And abdomen.

Notice the gentle rise and fall.

This energy calms,

And balances,

The belly,

And stomach.

LONG PAUSE…

Awareness shifts to your hips.

Feeling your hips relax and settle.

PAUSE…

This energy healing flows,

To your knees.

Feel your knees,

Warm and heavy,

Caressing your knees,

And your legs.

PAUSE…

Allow this energy,

To be received,

At the bottom of the feet.

Allowing the feet to be caressed,

And healed,

From your long day.

PAUSE…

Feeling completely healed.

From the top of your head,

To the tips of your toes.

Drifting peacefully,

Off to sleep.

May you be blessed.

Sweet dreams,

Reiki blessings

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The night closes around you

like a fluffy blanket,

cozying up to you,

and letting the softness

of sleep unfold in you.

LONG PAUSE

Your breathing naturally slows,

and your body sinks

gently into the folds 

of your bed.

LONG PAUSE

You keep breathing,

becoming aware of your breath,

and of the lightness

of your body.

It feels delicious.

LONG PAUSE

As you continue breathing slowly, comfortably,

imagine yourself 

in a warm shower

with the beads of water

streaming down your back.

PAUSE

The watery massage relaxes you,

and lets your mind,

as well as your muscles,

ease up naturally.

PAUSE

You put your head 

in the shower stream,

and let the warm water droplets

massage your scalp and neck.

PAUSE

After a few moments

of relaxing in the steamy water,

a vision appears.

The steam of the shower

transforms into mist of a forest.

PAUSE

You follow the mist

in your vision,

and it leads 

you to the edge

of a lake.

PAUSE

Slowly, you tip your toe

into the lake.

The magical waters

send healing ripples of energy

Through you. 

PAUSE

You descend into the lake,

letting your body 

be enveloped in healing.

PAUSE

Each drop of water that 

touches you,

renews you,

restores your energy.

PAUSE

You gently roll onto your back,

floating comfortably in the water.

Your eyes scan the lush green forest

circling the lake.

You smile at the

hidden gem of nature 

that has revealed itself to you.

PAUSE

Gazing up at the

powdery blue sky,

you see dozens of 

clouds like painted streams

across a canvas.

PAUSE

Colorful birds fly in and out

of the forest,

chirping in joy and then soaring

into the wispy clouds above.

PAUSE

A pink and green fish jumps,

plopping into the water

and sending bubbles

to the surface 

like secret smoke signals.

PAUSE

In the distance,

a mother deer and her fawn

quietly lap up the water

from the lake,

then scamper off.

PAUSE

While floating on your back,

you notice the sunlight

filtering through the trees,

each thread of light

casting shadows 

of leaves and trees.

PAUSE

While gazing at the sunlight,

two brown squirrels

chase each other in the trees,

causing the sunlight

to shimmy and shake

as it reflects.

PAUSE

Slowly, you paddle 

to the side of the lake

where a large towel

magically opens,

waiting to embrace you.

PAUSE

The cushy towel folds around you,

gently drying you and warming you,

and you take moment 

to thank the lake and the forest

for all their beauty.

PAUSE

You snuggle deep in the towel

And close your eyes.

When you open them again,

you are home in your own bathroom

wrapped in a towel.

PAUSE

And though your time 

at the forest lake has ended,

the peace and beauty it brought

rests comfortably inside you

now and always.

NAMASTE, BEAUTIFUL

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Breathe…

And slow yourself down.

Become aware of the intricacies of your breath. 

PAUSE…

Feel the cool air on your nose as you breathe in,

And the warm air on your nose as you breathe out. 

PAUSE…

Notice your belly rise with every inhale,

And fall with every exhale. 

PAUSE…

See if you can expand your breath.

Inhaling a little deeper each time you breathe in,

And exhaling a little longer each time you breathe out. 

PAUSE…

Slow it all down,

Sinking deeper and deeper,

Releasing more and more,

Feeling lighter and lighter,

As you come into the quiet. 

LONG PAUSE…

There’s magic that exists in your breath.

Profound wisdom in the air that flows in,

And out.

PAUSE…

It feels,

It knows,

It heals. 

It flows. 

PAUSE…

It all exists right here within you,

The ability to heal,

The ability to nurture and love,

The ability to glow. 

LONG PAUSE…

So find the rhythm of your breath,

Honoring its journey in and out of your body.

Witnessing the way it fills you,

Refreshes you,

And calms you.

PAUSE…

Become aware of the way it cleanses you,

Clears you,

Heals you. 

LONG PAUSE…

Breathe in blue,

And invite the healing energy to ride the waves of your breath,

Inching its way into every crevice of your body.

Repairing, 

Restoring, 

Healing. 

Breathing in blue. 

LONG PAUSE…

If there are parts of you that are broken,

Hurting, 

Or unsettled…

In your mind or in your body…

Let the blue energy find them,

Embrace them,

And heal them.

LONG PAUSE…

The healing breath covers you tonight,

In her blankets of unconditional love. 

Open yourself now,

Inviting restoration,

And healing. 

LONG PAUSE…

Namaste, Beautiful

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Invite yourself to slow down, 

And come inside. 

PAUSE…

Breathe…

And see if you can settle into the rhythm of your breathing. 

PAUSE…

Riding the waves of air as it flows in,

And out of you. 

Naturally, 

And slowly.  

In, 

And out. 

Slowing you down,

And calming you.

Mindfulness means we are conscious of our thoughts, 

Our emotions and the world around us,

So we can be here in the present moment,

And live our lives with intention. 

PAUSE…

So let us practice mindfulness,

By staying with our breath,

And simply noticing when thoughts arise. 

Noticing when emotions bubble up.

And allowing these noticings to pull us back into the present moment. 

LONG PAUSE…

Find your breath.

Feel the cool air on your nose as you breath in,

And the warm air on your nose as you breathe out. 

PAUSE…

Feel the rise and fall of your stomach with each cycle. 

PAUSE…

Let each exhale relax your body a bit further,

Imagining yourself melting into comfort. 

PAUSE…

Breathe…

And allow yourself to be here for a bit, 

Mindful of the thoughts,

Mindful of the feelings, 

Mindful to bring yourself back into the now. 

LONG PAUSE (4 MINS)…

Now bring yourself back to center, 

Anchoring in this moment now. 

PAUSE…

Notice how your body feels.

Notice how your spirit feels. 

PAUSE…

Now bring your hand to your heart, 

As you take a big, deep breath in,

Feeling your chest expand under your touch.

Then exhale, 

Releasing all the air, 

And all the leftover dust,

As you settle deeper into yourself.

Feeling cleansed,

Light,

And here.

Namaste, Beautiful

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There’s magic in the air,

magic that moves through you

with each deep breath.

LONG PAUSE

Keep breathing.

Allow yourself to feel 

gentle lull of magic

as it relaxes and enlightens you.

LONG PAUSE

Stay with the feeling of magic,

as a welcome spell of serenity

is cast upon you.

LONG PAUSE

Draw in another breath,

And as you do,

visualize yourself on horseback,

on a snow white stallion,

trotting through the forest in spring.

PAUSE

After a few moments,

the horse slows 

to a walk,

and then stops,

as if taking in 

all the life of the forest.

PAUSE

A canopy of trees

seems to part

and opens into  

a vibrant green clearing

with a large rock

positioned in the center.

PAUSE

The rock is heavy

with gray and white notches

and valleys carved around it.

Tiny sprigs of grass

grow at its base.

PAUSE

The rock is surrounded 

By people,

Men and women 

dressed in gowns,

suits of armor

and even the clothes of peasants.

PAUSE

Then, you notice something odd.

jutting up from the stone

is a sword,

a gleaming silver sword.

PAUSE

“Here ye, Here ye!”

calls a man with a long dark beard.

“Whosoever can removeth the sword,

becomes the next ruler of the land.”

PAUSE

The man continues,

“Only the bravest, wisest and

most loyal and compassionate

will be able to remove the sword.”

PAUSE

Still seated on your steed,

you watch patiently,

as many good men,

and even women,

go to the rock,

grab the sword

with white-knuckled hands,  

and try to withdraw it.

But the sword would not budge.

PAUSE

After a while,

you dismount from the horse,

lead her by the reins to a tree,

where you gently 

wrap the rein around the tree.

You pet her nose lovingly,

and rub her neck,

Before moving closer 

to the crowd.

PAUSE

Three others try their luck,

but still, no one has retrieved the sword.

you draw in a breath,

deep and low,

and then step forward.

PAUSE

“You?” says the man 

with the beard.

“Aye,” you reply with confidence.

“Very well,” he says.

PAUSE

You draw in another

deep, stabilizing breath

and approach the rock.

Placing your feet 

against the bottom

of the rock,

you reach up,

and with both hands encircling 

the handle of the sword,

you gently tug.

PAUSE

Every so gently,

the sword releases 

a few inches.

gasps and claps

rise from the crowd.

PAUSE

You nod to the crowd,

and the reposition your footing.

again, you reach and pull the sword.

Again, it moves,

slowly at first,

until the rock releases it like butter.

PAUSE

Cheers and claps erupt from the crowd,

as you raise the sword above.

There is a power in the sword,

an energy of magic.

And you know that this

is now yours.

PAUSE

The man with a beard

comes to shake your hand

and to place a golden crown

upon your head.

But it is the sword’s magic,

it’s promise of power for good

that moves you most.

PAUSE

You bow to the crowd,

and then find your horse,

mount her,

and ride toward the sun,

with a crown upon your head,

a powerful sword in your hand,

and magic in your heart.

NAMASTE, BEAUTIFUL

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