Avsnitt
-
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Gently silence your mind,
and focus on the peaceful quiet
blanketing you and your world.
LONG PAUSE
Stay in the present.
The calm.
The quiet of the night.
Allow yourself to relax
into it.
LONG PAUSE
Now, breathe,
And let your mind
Drift along,
with thoughts
moving through
like rolling waves.
PAUSE
Now, imagine if you can,
standing in a lighthouse,
with a world of velvety black
all around the lighthouse.
PAUSE
It’s nighttime.
and so quiet,
that the night hums,
and the murmur
of the waves
echoes through the tower.
They are the only sounds,
and they bring peace to you.
PAUSE
Standing at the top of the lighthouse,
you gaze out into the sea,
a sea dark and mysterious,
like black obsidian.
PAUSE
But through the darkness,
a soft beam of light,
crosses the water
in a circular motion,
exposing the secret majesty
of the sea.
PAUSE
Now, imagine, if you can,
watching the light,
as it sets small sections of water aglow.
Just for a few seconds,
before it moves on.
PAUSE
You count the seconds
between the dark and light,
hypnotized by its beauty.
You know
that there is magic in both.
power in both
magnificence in both.
Dark
and
Light.
PAUSE
Imagine now,
Listening to sea,
As its waves
Flow up and down.
Up and down.
Up and down.
PAUSE
Then the sea whispers to you,
In between each roll of her waves.
What does she say?
PAUSE
After a moment,
you hear the sea singing,
ever so quietly.
It’s like a
lullaby
softly rolls in you.
PAUSE
You gaze out into
The watery blackness again.
This time, though,
You feel gratitude with your peace.
Gratitude because your lighthouse shines
to help others.
PAUSE
After a while,
your light is not the only light
that illuminates the water of midnight.
Now, a luminous full moon
bursts forth from the clouds
that had tried to cover it.
PAUSE
As the lighthouse beam
cuts across the water,
it meets with the silvery glow
of the moon,
and for a moment,
the sea illuminates like tinsel.
PAUSE
For hours, you gaze
at this symphony of light–
this dance of moon and
lighthouse energy
pirouetting across the water.
It’s relaxing.
Mesmerizing.
Inspiring.
PAUSE
But then, the light from the moon dims,
and the beam of the lighthouse fades.
Across the sky,
the first ray of the sunlight
pierces night’s veil.
PAUSE
And, as the sun rises,
bringing life to the water,
and creatures in and around the water,
a new calm befalls the sea,
one of brilliant beauty and color.
One of life
and peace
and joy.
NAMASTE, BEAUTIFUL
πππ
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Slow down now,
And come into the night.
PAUSE…
Notice your mind,
Moving,
Swirling,
And wanting to play.
PAUSE…
And see if you can imagine yourself,
Looking upon your mind,
Noticing your thoughts from afar,
And then breathing out a sigh,
As your body softens,
And your mind calms.
Slow down now,
And find your breath.
Inhale deeply,
Following the air as it fills up your belly,
And hold it for a moment.
And then exhale completely,
Letting all that air go,
And tightening your stomach at the end,
As the very last drops of air are released.
PAUSE…
Relax into a nice, easy rhythm of breathing,
Slowing it down bit by bit with every single breath.
PAUSE…
Let it soothe your body,
And calm your mind.
LONG PAUSE…
Now look upon your mind from afar.
This beautiful part of you,
Who loves to stay active,
Electric,
And bursting with thoughts.
PAUSE…
Notice the colors,
The greens and yellows and pinks,
Painting your mind as they move,
Sparkle,
And create.
PAUSE…
Notice the bubbles of black,
The mini clouds of grey,
Spreading across with worry,
And stress.
PAUSE…
Notice it all there,
Encapsulated in your mind,
This gorgeous, magical entity of color.
LONG PAUSE…
Now breathe out,
Over and over again,
And notice the movement of your mind,
Slow down,
Lighten,
And calm.
LONG PAUSE…
Breathe out,
And notice the colors that were sparkling within,
The colors that were painted inside,
Are lightening,
Dissolving,
And disappearing.
Slowly,
Piece by piece,
Shade by shade,
Drifting away from your mind,
And into the nothingness of the night.
LONG PAUSE…
Look upon your mind from afar,
Your body melted deep into your bed,
Safe within your sheets.
PAUSE…
Listen for it,
The gentle sounds of silence,
Coming from your calm mind.
PAUSE…
Feel it,
The absence of movement,
The space to be.
The space to surrender to sleep.
PAUSE…
Breathe…
And feel the calm,
In your body,
In your mind,
Within your soul.
Sweet Dreams, Beautiful.
πππ
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Saknas det avsnitt?
-
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ο»ΏBreathe…
And take a moment to tune into your body.
Becoming aware of its pulse, its life tempo.
As you feel that pulse,
allow yourself to blend with it,
Letting it melt into your cells
with energy flowing.
LONG PAUSE
Now gently shift your focus
to your breath,
Breath that sweeps and
expands within you,
Every time you breathe in,
And out.
LONG PAUSE
As your breath fills you,
become aware of its rhythm, its pulse–
Drawing in… and letting out…
in… and out.
LONG PAUSE
Now, see if you can imagine an artist’s canvas inside you,
Unfolding at your center,
spreading to your chakras.
See a paintbrush thick with colors,
swishing life and energy onto your canvas.
PAUSE…
Envision the paintbrush
at the base of your spine,
painting your root chakra red,
filling it with stability,
like an ancient tree whose roots run deep.
Breathe in the tree’s aroma
and hear a soft whisper,
Red grounds me.
PAUSE…
Now, the paintbrush moves below the belly button,
with long, orange strokes
It taps your feelings–
Opening them
like a kaleidoscope of emotions
that you feel and breathe in.
You hear the whisper,
Orange connects me to my feelings.
PAUSE
Envision the brush now
rolling over your center
With waves of yellow
like rays of sunshine,
shimmering with confidence.
Breathe in the rays and hear,
Yellow radiates my confidence.
PAUSE
Now, the brush wraps gently
‘round your chest,
With a beautiful green,
flowing over the heart.
And with each pass of the brush,
calm washes over you.
Breathe in the calm as the words come,
Green is my peace.
PAUSE
The brush moves
to the throat chakra
with turquoise-blue
that glistens like the ocean.
You peer into the water
and see your true expression,
So, you breathe in the ocean and affirm,
Blue is my self-expression.
PAUSE
The brush dips deep into
an abundant indigo blue
and forms scallops along the edges
of your third eye,
Like a flower that tingles
your third eye with truth,
it blossoms with your awareness,
As you hear,
Indigo opens my intuition.
PAUSE
The paintbrush pauses
as it reaches the crown chakra.
Then, with a single stroke,
a divine purple light
stretches from you to the heavens.
PAUSE
You're in awe of the light.
You reach out to touch it
and as it moves through your fingers, you know.
With purple, I am one with the Divine.
LONG PAUSE…
You are calm.
You are aligned.
You are whole.
Namaste, Beautiful
πππ
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πππ
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Close your eyes and breathe.
Breathe in slowly and deeply
Until a gentle rhythm
Of deep breaths
Occurs naturally.
LONG PAUSE
While breathing,
Listen to your breath,
To the air entering you,
Full of calm and relaxation.
LONG PAUSE
And listen to the breath
Leaving you,
Taking away stress
And distractions.
Leaving you fully relaxed
And at peace.
PAUSE
Now take a moment
And become aware of your pillow.
Your soft, cushy pillow
That gently cradles your head.
PAUSE
Feel the pillow caressing your head,
And supporting it,
With loving care,
So you can deeply relax.
PAUSE
Now breathe again.
Breathe deep
And let your body
Feel the bed beneath you,
And the mattress that knows
The exact amount to give into you,
So it molds around your body.
PAUSE
Breathe into the mattress,
Into your own little cave,
That’s perfectly sculpted,
Around you.
For you, and you alone.
PAUSE
Now, imagine a blanket,
Soft and fuzzy,
So incredibly cozy
As it enfolds you.
PAUSE
Allow yourself to breathe deeply,
And let the blanket snuggle you,
So you feel secure,
And comfortable.
And protected.
PAUSE
Now, imagine yourself
Gently lifting off your bed,
While wrapped comfortably
In your blanket.
As you take a deep breath,
You gently float out into the night,
Where you feel the warmth of the night,
Sweetly kiss your cheeks.
PAUSE
And, after a moment,
The blanket descends.
And, as it does,
Several tiny bunnies approach
And gently nuzzle you.
Their velvety fur is comforting,
Almost relaxing,
And their calm demeanor
Brings a sense of peace to you.
PAUSE
You take a deep breath,
And the blanket rises above the bunnies
That stand on their hind legs,
As if wishing you well.
And the blanket sails away.
PAUSE
And, as you float away
With your blanket,
You notice a meadow,
Lighted by fireflies,
So you can see
All the flowers
And butterflies that awaken
For your arrival.
PAUSE
The blanket skims slowly over the flowers,
So you feel their silky petals
Gently tickling you.
PAUSE
Dozens of sleeping butterflies awaken
And open their wings,
So you feel a gentle breeze
Against your skin.
A pair of butterflies touch your cheeks,
Fanning them with their wings,
To give you a real butterfly kiss.
PAUSE
The blanket continues,
Floating through the meadow,
Toward the very center,
Where you notice a large white flower,
Shimmering in the moonlight.
The flower is big enough for you.
PAUSE
The blanket softly lowers you,
Into the petal arms of the flower.
They feel like silk and velvet
Blending together
To make the most delicious sensation.
PAUSE
And the petal arms of the flower,
Wrap around you,
Creating a luxurious bed,
That warms and snuggles you.
PAUSE
And as you breathe again,
Your mind and body,
Let go,
In this perfect place for you,
So, you can peacefully dream,
The night away.
NAMASTE, BEAUTIFUL
πππ
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πππ
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A few years ago, my friend had a panic attack. As she told me about it afterward, my heart hurt for her and I wished there was something I could do to help. So, I created a meditation that she could keep on hand. And then I created another, and then another. And soon, I launched an entire podcast called Panic Attack Meditation to help her and others during those incredibly intense moments of high anxiety and panic attacks. If you find yourself or someone you love needing support like this, make sure to follow Panic Attack Meditation on your favorite podcast player so you can have them on hand when you need them. Right now, I want to share a listener favorite called Calm Mind. I hope you enjoy it.
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Relax. Simply relax.
Letting go of
All the tension
In your muscles,
And any aches and pains.
Just let them go.
LONG PAUSE
Take a deep breath,
A cleansing, purifying breath,
A breath that releases tension,
And brings calm to you.
LONG PAUSE
Now, imagine if you can,
Sitting on the ground,
With a beautiful, statuesque
older woman.
PAUSE
The woman has hair,
Braided in mazes,
On top of her head.
Her eyes are like shiny onyx,
And her skin glows,
In the sun.
PAUSE
Together, you sit cross-legged on the ground.
The woman weaves a basket
With black, brown and golden strands.
PAUSE
Several minutes pass in silence.
Then the woman,
Shows you the basket,
With a magnificent spider design woven into it.
“The spider knows balance,” she says.
“Close your eyes, breathe,
And feel balance in your life.”
PAUSE
After a moment,
You feel a calmness,
A centeredness,
A balance,
Like the nimble spider.
The woman smiles.
PAUSE
The woman sets the
Spider basket aside,
And takes out another basket.
After weaving for a few minutes,
She shows you a basket with
a beautiful flower design.
PAUSE
She gives you the basket to hold,
And you run your fingers
over the strands.
They’re surprisingly soft.
PAUSE
After moments of silence,
The basket weaver speaks again.
“The flower knows natural beauty,” she says.
“Close your eyes, breathe,
“And see your natural beauty.”
PAUSE
After a moment of closing your eyes,
And going inward,
You see light around yourself,
Light that shines from the inside out.
And you recognize and embrace
Your natural beauty.
The woman smiles.
PAUSE
The woman sets the flower basket aside,
And reaches for another.
This basket is different, though.
It is completed, but
there are no colors,
no designs.
Just simple golden strands.
PAUSE
After a moment,
The woman speaks.
“This basket carries food,
Nourishment for our people.
It understands what the
Self needs to sustain.”
PAUSE
Holding the basket,
You close your eyes
And are flooded
With images of ways
To care for yourself.
Ways you’ve either ignored
or not known.
PAUSE
As you open your eyes,
The basket changes.
Designs of spiders, flowers,
Houses, trees, patterns, and more,
Appear on the basket.
PAUSE
After a moment,
The basket weaver speaks.
“The basket is yours,” she says.
“It will come with you always.
When you need to care for yourself,
Just look into it.
What you need will appear.”
PAUSE
Imagine, gingerly, running your fingers
Over the designs,
Knowing that they were created
Just for you.
Knowing that they hold the keys
To your well-being.
PAUSE
Now, envision closing your eyes again,
Breathing deeply, peacefully,
And seeing the basket
Weave its way into your consciousness,
So it is there,
With its contents,
Whenever you need or want it.
NAMASTE, BEAUTIFUL
πππ
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πππ
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πππ
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Lay down your head,
And put your mind to rest.
The night is inviting you to sleep deeply tonight, my love,
So you can awaken to a new, fresh beginning tomorrow morning.
Where the weight of today has vanished and anything is possible.
So gently ease yourself into your most favorite sleeping position,
Squeezing your eyes shut tight for just a few seconds,
One, two, three…
And then release the tension and relax,
Feeling the weight of your eyelids gently soften your face.
Now take a deep breath in,
Filling up your belly with air,
And then holding it for just a few seconds.
Hold it.
And then exhale,
Releasing the air, releasing the tension, releasing the day.
PAUSE…
Find your breath.
Let yourself follow it,
In and out.
Expanding and contracting.
Cleansing and releasing.
Surrender to it,
The rhythmic motion of air,
Like the waves of the ocean dancing with the beach,
Rising and covering the sand,
And then retracting and releasing its hold.
Breathing in,
Breathing out.
Breathe…
PAUSE…
Everything that you’re holding onto right now,
All those thoughts,
Worries,
Plans,
Desires,
Breathe them out every time you exhale.
They do not belong here.
They have no power in this moment.
It’s only you,
And your breath.
So breathe them out,
And let them go.
PAUSE…
Feel a space slowly open up inside,
A space with no past,
A space with no expectations,
A space with no boundaries.
And see if you can feel this space expand just a bit more with every new breath in.
Breathe out and release,
Breathe in and expand.
PAUSE…
Melt deeper into your bed,
And feel the spaciousness inside of you grow,
Making room for tomorrow’s new beginning.
A chance to wake up to a fresh, clean slate.
Anything is possible here.
Nothing from the past can imprison you,
Nothing from the future can scare you,
Let that all go,
And be here now with the lightness of this space inside,
Where new beginnings abound.
Sweet Dreams, Beautiful
πππ
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πππ
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“See yourself living in abundance and you will attract it.”
This quote by Bob Proctor infuses the intention of tonight’s meditation, which is to soothe yourself to sleep as you swim in the visions of your abundant, prosperous life.
So let’s begin by inviting your body to settle into your bed,
Allowing it to move around a bit, free to find comfort in whatever position feels best for you.
And when you find it,
Take a big, deep breath in, feeling the air go deep into every part of your body,
And then exhale all the air out.
Take one more deep breath in, filling up your chest and belly with cool, cleansing air,
And then breathe it out,
And sink deeper into your position.
PAUSE…
Be here.
And breathe.
Your attention on the simple and miraculous motion of your breathing.
The soothing rhythm,
The soft tingling that eventually fills your body as the oxygen floods you.
The calmness that arises after every breath out.
Breathe…
And be still.
Breathe…
And be here.
Deeply relaxed.
Releasing any thoughts,
Any emotions,
As you breathe.
PAUSE…
Prosperity begins with gratitude for what we already have.
So invite yourself to take some time to swim in the fullness of your blessings.
Imagining them floating around you now as your heart smiles with thanks.
Gratitude for your health,
Your family and friends,
Your shelter and all the things that make your life yours right now.
Be thankful and feel prosperous now.
LONG PAUSE...
Breathe in and be one with prosperity right now.
PAUSE…
Now let your body relax,
And imagine your dreams tapping you on your shoulder,
Ready to play.
Breathe deeply and let her take you by the hand,
And walk you through a luscious green park.
The warm sun is shining and the sounds of animals sing in the background.
Everything is alive,
Vibrant,
Filled with possibility,
And it’s all for you.
Let yourself play here,
On the playgrounds of prosperity,
Imagining all the ways you envision abundance are coming to life before your eyes.
PAUSE…
Perhaps you see money flowing in easily, filling you with trust and feelings of security.
Maybe you see yourself in optimal health, running in the distance.
Perhaps you see an abundance of time manifesting as travel and relaxation.
Just be here and walk through your park of prosperity,
Allowing your dreams to play.
LONG PAUSE…
It’s all yours, my love.
Born from the deep roots of gratitude for what you have now,
The vastness of your abundant dreams are here for you.
And you are worthy of every single one of them.
Sweet Dreams, Beautiful
πππ
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Hey, it’s Katie and I want to welcome you to this special bonus episode. It’ll be here for you completely ad-free for the next week so you can get a feel of what it’s like to be a PREMIUM member. If you’d like an easy ad-free experience for all of our podcasts - that’s over 200 episodes each month, then JOIN PREMIUM today at https://WomensMeditationNetwork.com/premium
It all starts in the mind.
How we view our life.
How we walk through this world.
What we believe is possible.
PAUSE…
So relax deeply tonight,
And allow the night to envelop you,
And shift your mindset,
So you can open,
Expand,
And be free.
Feel the soft touch of the night,
Rest upon your head,
Gently caressing you with her soothing warmth.
PAUSE…
Let it clear your mind,
Soften your eyes,
And relax your face.
LONG PAUSE…
Now feel the gentle touch of the night,
Caressing your heart.
Feel the warmth melt you,
And love you,
As you surrender deeper into the embrace of the night.
LONG PAUSE…
Your head and your heart.
Your mind and your soul.
Your thoughts and your emotions.
Feel the loving touch of the night,
Soften you here,
Clear you,
Align you,
And open you.
PAUSE…
You are capable of anything you can imagine.
PAUSE…
You can transcend beyond what’s in front of you.
There is always a way.
LONG PAUSE…
There are open plains of possibilities,
On the other side of the limiting beliefs,
The stories,
And the subconscious narrative,
That’s dictating this moment.
PAUSE…
So breathe in deeply,
Touching the warmth of your heart and your mind,
As the clouds part,
And you shift into what’s possible.
As you write a new script.
As you create a new reality.
LONG PAUSE…
It may bruise your ego,
It may challenge your identity,
It may even trigger those around you.
PAUSE…
But stay connected,
To the glowing warmth of your mind,
And your heart.
Align them,
And believe.
Trust.
And shift.
PAUSE…
You are capable of anything you can imagine.
PAUSE…
You can transcend beyond what’s in front of you.
There is always a way.
LONG PAUSE…
Sweet Dreams, Beautiful.
πππ
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πππ
Check out all of our other podcasts at https://womensmeditationnetwork.com
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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
πππ
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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.
πππ
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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
πππ
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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
πππ
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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
πππ
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πππ
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πππ
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πππ
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Invite the thoughts to leave you tonight, as you relax into your bed.
And as they drift away, let yourself surrender to the silence within you,
So you can be lulled into the soothing rhythms of sleep.
So let yourself settle,
Finding your most favorite sleeping position.
And come into your breath.
Bringing your attention away from the thoughts,
Away from the emotions,
And deep into your body.
PAUSE...
Breathe…
And let every breath in soothe you,
And every breath out release the noise inside.
LONG PAUSE…
Be here with your breath,
And let it bring you to the silence,
Let it help you hear the silence.
And as the melodies play softly in the background,
Surrender yourself,
And let the silence around you and within you take over.
Sweet Dreams, Beautiful.
πππ
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I know your heart hurts, my love.
That it feels bruised with sadness.
So bring your broken heart to your bed with you tonight,
And let your tears softly carry you into deep sleep.
Gently place your hand on your heart,
Feeling the warmth of your skin,
And the thumping of your heart against your hand.
PAUSE…
Feel it all, beautiful.
The heaviness,
The sadness,
The deep pangs of your broken heart.
It’s okay to feel it all here,
In the swirling streams of tears.
PAUSE…
Let each breath out release more of the emotions,
And lay you deeper into the comforting arms of rest.
Breathe...
PAUSE...
Imagine yourself lying back into a gentle river,
The water warm and welcoming.
Feel yourself floating,
Weightless,
Surrendering your body to the movement of the water.
PAUSE…
Feeling your arms spread and relax,
Your legs open,
Your body soft.
Let the water touch your forehead,
Whispering that everything is going to be okay.
Bring your tears here tonight, she says,
And let their pain fall into me,
Mixing into the colors and depths of my waters.
LONG PAUSE…
You’re allowed to feel it all here, my love,
So open your heart to the night,
And reveal to her all of what’s inside.
PAUSE...
She will not judge you,
She will not diminish you,
She will not suppress you.
She will just love you,
Accept you,
And invite you to open your broken heart to her.
So float in the comfort of the warm water,
And open yourself to the night.
LONG PAUSE...
Healing will come,
It will fill all the empty part,
It will mend all the brokenness,
It will turn the pain into strength and wisdom.
PAUSE…
But for now, let yourself float in the pool of your broken heart,
For there is beauty in the breakdown,
Catharsis in the tears.
Breathe,
And float.
LONG PAUSE…
Sweet Dreams, Beautiful
πππ
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Breathe deep and slow,
gathering yourself
in peace
for a night
of complete rest.
LONG PAUSE
Now, allow yourself
to feel a wave
of relaxation,
starting at your toes
and moving slowly
through all of your body.
LONG PAUSE
Take another slow, deep breath,
and feel the wave of relaxation
rolling over you once again.
Embrace the relaxation.
LONG PAUSE
Now, see if you can visualize
Standing by a sapphire lake.
There are rocks
jutting out from the sides,
and green water grasses
wafting in a breeze.
PAUSE
A black water bird
skirts across the
top of the water,
Then dunks its head
beneath the surface
to catch a tiny fish.
PAUSE
Dragonflies dance in the air,
every once in a while,
alighting on a lilypad
or blade of grass.
PAUSE
Breathe in gently,
and notice the tranquil feeling
You have just standing
and watching nature softly hum
in and around the water.
PAUSE
Now, imagine if you can,
notice a pool of bubbles
forming in the middle
of the lake.
PAUSE
Over time,
the bubbles seem more intense
as they rise out of the water.
and, as they do,
they turn to white water
that cascades back into the lake.
PAUSE
The bubbles continue rising
like a 360-degree waterfall.
Then, slowly,
the bubbles
fade away.
PAUSE
Now, take a deep breath,
and imagine, if you can,
the silhouette of a woman
appearing in the middle of the lake.
She glistens in silver
and radiates her glow like the sun.
PAUSE
In a few seconds,
she sees you,
and a wide smile
crosses her face.
She extends her arm,
welcoming you to join her.
PAUSE
Without a second thought,
you step onto the water.
It supports you fully,
as you walk toward her.
PAUSE
When you reach her,
she folds her arms around you
in an airy hug.
You feel her total acceptance.
PAUSE
Then, after a moment,
you and the water goddess
sink into the lake.
You are totally safe and comfortable.
PAUSE
Beneath the surface,
you breathe easily
and walk with the goddess effortlessly.
PAUSE
As you stroll together,
fish pause and seem to bow.
The water goddess smiles
and raises her hand
in a gesture of peace.
PAUSE
A few moments later,
you come upon a cave
that glistens in silver
like the water goddess.
You know instantly
that this is where
the water goddess lives.
PAUSE
As you enter the cave,
you see gleaming muscle shells
lining the walls and glistening
like gems.
PAUSE
The goddess beckons you
to sit in a large clamshell
lined with the softest grass.
You nestle comfortably
in the grassy chair.
PAUSE
Moments later,
the water goddess speaks.
but her words come telepathically,
not verbally.
and in seconds,
she conveys to you
the story of her life.
You feel imbued with her knowledge.
You feel imbued with her peace.
PAUSE
She speaks again telepathically,
this time sharing all she knows
about your life.
You feel comforted
that she knows and fully accepts you.
PAUSE
Time passes, but not in a linear fashion.
You become aware that you have no idea
how long you’ve spent with the goddess.
The goddess recognizes this and smiles.
She thanks you for visiting
and expresses her hope
that you will share her knowledge
of the water with others.
PAUSE
Then, with a wave of her hand,
a current of water
carries you out of the glistening cave,
through the lake,
and back to shore.
You arrive on the bank of the lake completely dry.
PAUSE
πππ
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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 place your hands on your heart.
Take a nice long slow deep breath in,
And a nice long slow deep breath out.
We call forth this energy of reiki,
For the highest and the greatest good,
At this time.
Place your own intention in your mind,
PAUSE…
And so it is,
And so be it.
PAUSE…
Shift your awareness,
To the top of your head.
Feel your body heavy,
Your arms and legs,
Your front body and back body,
Descend.
PAUSE…
Imagine your body is so heavy.
It feels like you're filled with sand.
At the base of your spine,
Imagine a tiny hole.
PAUSE…
This sand slowly releases,
Down and out,
And away from your body.
PAUSE…
You are feeling lighter,
And lighter.
PAUSE…
Your breath is soft.
PAUSE…
You begin to notice,
The last few pieces of sand,
As they drift away,
Down and out,
And away from your body.
This tiny hole closes,
And at the top of your head,
A beautiful waterfall of light.
This reiki energy rushes in,
You allow this cleansing energy,
And calming energy to flow,
From the top of your head,
And through your entire body.
You now feel light.
Like a feather.
PAUSE…
Become aware of this energy,
Feeling your face and eyes.
Softening the skin on your face,
And relaxing your eyes.
Your cheekbones,
Your lips,
And your jaw.
PAUSE…
Awareness moves to your throat,
And your neck.
Feel this calm energy soothe your throat.
PAUSE…
This energy fills your heart space.
Feel your heart,
Peaceful and calm,
The place for love,
Kindness,
And compassion.
This place,
For self-love.
PAUSE…
This reiki energy fills your belly now,
Your stomach area,
Feel it calm.
PAUSE…
Feel surrender.
PAUSE…
Observe and notice your hips,
Feeling your hips settle.
Letting go of your long day.
PAUSE…
This energy fills your knees.
And down your legs.
Caressing your knees and legs,
Feeling light and relaxed.
PAUSE…
Notice your feet,
And as this reiki energy flows to your feet,
Releasing anything left,
Of stress and tension,
Feeling now completely at ease,
And relaxed.
PAUSE…
Wishing you sweet dreams.
And reiki blessings.
Namaste
πππ
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