Sleep Meditation for Women 3 HOURS Womens Meditation Network

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Breathe deeply and gently
through your body and
into the innermost parts
of yourself.

PAUSE

As as you breathe,
let the breath you bring in
carry peace and relaxation.
And let the breath you exhale
release tension, stress, and pain.

PAUSE

Keep letting yourself relax.
And as you do,
watch as all your distracting thoughts
are gathered up
and floated away.

PAUSE

Now, imagine if you can,
standing before a giant tree,
an ancient tree,
with boughs round and wide
like bass drums,
and limbs blossoming
with flowers and leaves

PAUSE

As you stand before the tree,
a reverence washes over you,
a reverence for all the history
that the tree has seen.

You want to climb into the tree
and learn its secrets.

PAUSE

Now, visualize if you can,
being magically lifted into the tree,
and gently placed on a large bough.

PAUSE

As you take a deep breath,
you settle in and relax in the tree.
Moments later,
the tree’s flowery limbs 
surround you with peace 
and a sweet fragrance.

PAUSE

As you listen for the stories of the tree,
a dream-like whisper floats by your ear,
and you hear:
“I’ve seen you fight.
You are strong.”

The flowery limbs cradle you lovingly.

PAUSE

And then a few minutes later, 
the tree whispers:
“I’ve seen you hold for those you love.
You are strong.” 

And again, 
the flowery leaves cradle you lovingly.

PAUSE

Now, allow yourself to pause for a moment,
and feel yourself floating,
Relaxed and calm–
floating through a 
journey through time–
Your journey through time.


PAUSE

After resting,
you prepare to climb down,
Taking the secrets of the tree
with you.

But as you do, 
the tree whispers again:
“You fight hard and true.
You love hard and whole.”

PAUSE

As you are gently cascaded
to the ground,
you turn toward the tree,
and uplift your arms,
wide and strong,
like the tree’s boughs.

And as you whisper 
the words “Thank you,”
a gentle breeze
carries them into the
tree’s branches.


NAMASTE, BEAUTIFUL



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At times if feels as if, 
Mountains of thoughts exist.
You’re stuck inside their walls, 
Their energy slowly sprawls. 

PAUSE

Perhaps there are some times, 
When fear enters your mind.
Anxiety starts to spread,
Worry takes over your head. 

PAUSE

Or maybe you feel some doubt,
Questioning what life’s about.
Your sense of self feels weak,
Can’t find the peace you seek. 

PAUSE

Now pause, and breathe in,
And be kind to your mind.
Pause, and begin, 
To let it all unwind. 

LONG PAUSE

Feel your arms embrace, 
Your entire self with grace.
Feel the thoughts release,
Open more space for peace. 

PAUSE

The swirl of thoughts inside, 
Will no longer collide.
Your rhythmic breath gives calm, 
To the raging mental storm.

PAUSE

Every inhale clears,
The heaviness disappears.
Every exhale calms,
Surrender to loving arms. 

PAUSE

Be kind to your mind, 
Let yourself unwind. 
Feel the thoughts clear,
Love surrounds you, my dear. 

LONG PAUSE

The judgements, the noise,
Unkind thoughts that annoy,
They don’t have to stay,
Let them all fade away.


PAUSE

Now feel the kindness spread,
All throughout your head.
You feel clear and light, 
Grounded, calm and bright. 

PAUSE

The deeper your breath goes,
More peace spreads and grows. 
You are whole and aligned,
‘Cause are kind to your mind. 


NAMASTE, BEAUTIFUL



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Bring your awareness inside,
going deep into yourself,
and becoming aware 
of the present moment.

LONG PAUSE

Now, allow yourself to notice
any stress in your body,
any area in need of relaxation.

Take a moment,
and gently breathe 
into those areas.

LONG PAUSE

Take another deep breath,
and feel the lightness 
of your body,
and the cushiness 
of your body in your bed.

Keep breathing in
deep relaxation.
  
LONG PAUSE

Now, imagine if you can,
faintly hearing the first few notes
of a symphony.

Two gentle violins 
serenading you
like nightingales. 

PAUSE

The violins play dreamily,
their music
quietly floating
through your room.

PAUSE

Now, imagine if you can,
feeling lifted by the music,
as if it gently floated under you,
and raised you into the air.

PAUSE
 
As the violins play,
feel your body drifting
with their sounds,
in, out, and around
your room.

PAUSE

So, imagine now,
a flute joins the violins.
and the flute is bright
and airy in its sound,
and brings joy 
to your soul.

PAUSE

The flute gently trills,
and blending with the violins,
pure poetry evolves,
as the violins call out,
and the flute answers.

PAUSE

After a few moments,
you feel the flute all around you,
Sailing in and out through your being,
The joy of the flute
synchs in you.

PAUSE

While floating in the air
with these beautiful sounds,
a new sound calls to you,
one with a rich, soft timbre:
The French horn.

PAUSE

The horn adds a buoyancy
to your floating–
a gentle drifting back and forth,
and up and down.

Allow its richness to 
help you feel secure,
and balanced,
as it effortlessly
blends with the flute and violins.

PAUSE
       
As you delicately waft through the air,
the orchestral sounds envelope you,
Filling your soul with joy and wonder.

PAUSE

Now, imagine if you can,
that a piano joins the orchestra.
The piano flavors the 
already-beautiful sounds
by adding layers of 
sweet harmonics,

PAUSE

The notes of the piano,
play inside and around you,
filling you with self-confidence
and positivity.

PAUSE

Take a deep breath,
and let yourself synergize
with the orchestra.
Allow it to become you,
and you it.

PAUSE

And, as you feel that fluid music
all through you,
a sense of gratitude for this 
orchestral odyssey,
comes over you.

For each instrument brings a gift.

PAUSE
 
Breathe in the violin.
Its magic gift to you 
is its dreaminess.

Breathe in the flute.
Its magic gift to you
is its joyfulness.

Breathe in the French horn.
Its magic gift to you
is its balance.

Breathe in the piano.
Its magic gift to you
is its positivity.

PAUSE

After a few moments,
the instruments softly fade into the background,
and you are placed gently 
back in your bed.

As you lie there,
drifting peacefully to sleep,
you know you are an orchestra
of life.

NAMASTE, BEAUTIFUL



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Relax now,

And breathe deep inside. 

And as you exhale, 

Settle yourself into comfort,

As you ease deeper into this moment. 

PAUSE…

Breathe…

And find the rhythm of your breath.

Letting it slow down your mind, 

And slow down your body.

PAUSE…

Bring your thoughts and emotions to the surface,

Coaxing them out of you with your inhale, 

And then letting them all go as you exhale. 

PAUSE…

Relaxing and releasing. 

Softening and opening. 

LONG PAUSE…

With a clear mind, 

And a gentle heart, 

Bring your attention into your body.

And begin to slowly scan it from head to toe.

PAUSE…

Take notice of any areas where you are holding tension,

Pain, 

Or discomfort. 

LONG PAUSE…

See if you can imagine all those spots,

Slowly glowing red.

Signaling to you, 

That they’re ready for healing. 

LONG PAUSE…

Now breathe in fully now, 

And as you do, 

Imagine a soothing blue wave of energy,

Entering your body.

PAUSE…

Watch as the blue wave travels to each of the glowing red areas, 

And covers them with cooling love,

Healing your body,

One blue inhale at a time,

Until all the glowing red,

Has left, 

And only the loving glow of healing blue remains. 

LONG PAUSE…

Namaste, Beautiful



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Lay your head down,

Close your eyes and breathe,

It’s time to fall asleep fast, my dear,

So relax and come with me.

Settle yourself into your favorite sleeping position,

Letting yourself move around a little as you release any tension or pain,

And then take a deep breath in,

And as you exhale, allow yourself to melt deeper into your bed.

And breathe.

PAUSE…

Feel the soft waves of your breathing move you.

Rocking you to sleep with its rhythmic motion,

Layering you with soothing energy that eases you into deep, peaceful sleep. 

PAUSE…

Feel the waves of your breathing relax your forehead,

Your eyes,

Your cheeks,

Your jaw,

And your neck. 

Feel the weight of your head fall deeper into your bed.

Breathe…

PAUSE…

Invite the soothing rhythm of your breathing to release your shoulders,

Your back,

Your arms,

Your chest,

Stomach,

And your hips. 

And feel the heaviness of your body melt you further into sleep.

PAUSE…

Feel the calming waves of your breathing soothe your legs,

Your feet,

And your toes.

And release it all,

Surrendering your body to deep sleep. 

Breathe.

Sweet Dreams, Beautiful



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Allow yourself to settle, 

And bring yourself inside. 

PAUSE…

Close your eyes, 

And let the images of the day fade away. 

All those plans, 

All those emotions,

Release and fade. 

LONG PAUSE…

Come into your breath.

Become one with its rhythm, 

It’s waves of air going in, 

And out of your body. 

In, 

And out. 

PAUSE…

Now slowly expand each breath just a bit, 

Breathing in a little deeper with each inhale, 

And breathing out a little longer with each exhale. 

PAUSE…

Feel your body soften, 

Let your mind clear.

As you stay here with the gentle melodies of your breath. 

LONG PAUSE…

Now invite yourself to take a deep breath in, 

Pulling the air inside, 

Letting it fill up every part of you.

When you’re completely full, hold it for just a moment,

And then exhale, 

Releasing all the air out. 

PAUSE…

One more deep breath in,

Collecting anything heavy or unnecessary inside, 

Holding it again at the top, 

And then release, 

Exhaling all the way out, 

Till the very last drop of air is gone. 

PAUSE…

Now ease yourself into a calm, 

Peaceful rhythm of breathing.

Staying here with your breath,

As you sink further into comfort. 

LONG PAUSE…

Feel the cool air on your nose,

As each inhale pulls in. 

PAUSE…

Feel the warm air on your nose, 

As each exhale releases. 

PAUSE…

Breathe in,

Breathe out. 

Cool, 

And warm. 

LONG PAUSE…

Now imagine that each inhale,

Fills you with serenity.

And each exhale releases any leftover stress, 

Or anxiety or heaviness into the night. 

PAUSE…

Breathe in serenity,

Breathe out stress. 

PAUSE…

Breathe in peace,

Breathe out anxiety.

PAUSE…

Sinking, 

Sinking, 

Further into your bed,

And deeper into relaxation. 

PAUSE…

Breathe in calm, 

And breathe out all the plans. 

PAUSE…

Breathe in faith, 

Breathe out fear. 

PAUSE…

Falling, falling, falling deeper, 

Relaxing,

And softening further. 

LONG PAUSE…

The gentle hum of your breathing, 

Lulls you to sleep.

You feel light,

Calm, 

And clear. 


Namaste, Beautiful



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