Meditation for Anxiety : Recent Episodes
Anxiety
Guided meditations to help you ease anxiety, stress and worry. Anxiety can grip so many of us, keep us contracted, and hold us back from living our lives to the fullest. These guided meditations are available to you anytime you want to access more calm, peace and ease in your life. Hosted by Katie Krimitsos and brought to you by the Women's Meditation Network. Get more meditation resources at https://WomensMeditationNetwork.com.
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See if you can feel them,
The spaces of softness inside.
The tender surfaces that move and mold,
As your fingers graze upon them.
LONG PAUSE…
Some are bruises,
Here because of the blunt force of trauma or pain.
PAUSE…
Allow yourself to touch them with a healing hand for a little bit,
Feeling the warmth cover them,
Relieve them,
And comfort them.
LONG PAUSE…
Some of your spaces of softness,
Are not hiding or wounded,
But simply parts of you that take backstage to the harder,
More forceful qualities that are often required to navigate the world.
PAUSE…
Kindness and tenderness,
Forgiveness and vulnerability.
Love and compassion.
PAUSE…
The part of you that rescues the bug from a shallow pool of water.
The part who sheds tears watching a movie.
The part of who hugs your child close when they’re hurting.
The part who craves your lover’s beautiful embrace.
PAUSE…
Breathe into these spaces now,
Remembering,
Feeling,
And giving life to them all.
LONG PAUSE…
If your mind starts to wander,
Come back to the rhythm of your breathing,
And lean deeper into your softness.
LONG PAUSE…
If emotions begin to rise,
Allow yourself to feel them all,
Riding their waves,
Feeling the water,
And knowing the swells will calm.
LONG PAUSE…
Imagine a blanket slowly wrapping around you.
Thick and warm and soft.
Feel it cover you,
And remind you that you are whole.
Namaste, Beautiful
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Invite yourself to see the thoughts,
That spin around and crawl.
Take a breath here and you’ll see,
You are separate from them all.
PAUSE…
Breathe in deep to create more space,
‘Tween you and your thinking mind.
See if you can open real wide,
The space that’s been confined.
PAUSE…
Breathe in deep,
Breathe out slow,
Come into your body now.
Breathe in deep,
Breathe out slow,
Let go and just allow.
LONG PAUSE…
If you come into this moment now,
You’ll see with clarity.
That most of the worries that haunt you,
Don’t exist actually.
PAUSE…
They’re born of what if’s and how’s,
And holding on too tight,
To the future that you think you know,
You feel you must get right.
PAUSE…
Follow your breath into your soul,
And bring yourself right here.
Breathe deep into this moment,
Let the anxiety disappear.
PAUSE…
Let it all go…
And release all that’s here.
Let it all go…
It’ll all be okay, my dear.
LONG PAUSE…
Relax and let go.
Soften and release.
Surrender to flow,
And feel the loving peace.
LONG PAUSE…
Namaste, Beautiful
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Thoughts don’t get to be,
In charge of you today,
They’re now working for you.
Choose wisely the ones,
That support what you want,
Don’t let those other ones through.
PAUSE…
Promise your body now,
That you’ll move and sweat,
And care for this vessel that’s yours.
She needs the sunlight,
To stretch and to play,
So she can thrive and ensure.
PAUSE…
This moment right here,
The most important one,
It’s all that matters right now.
So open up space,
So you can hear it,
Your voice that guides you through how.
PAUSE…
Now breathe in real deep,
And gather them up,
All the blessings around.
Let gratitude flow in,
And fill you all up,
Your life is quite profound.
PAUSE…
Slowing,
Slowing,
Slowing down.
Feel good as you move through your day.
Softly,
Softly,
Softly now.
Allow these good feelings to stay.
Namaste, Beautiful
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Now, see if you can imagine yourself,
Standing on the edge of a small creek.
The water is flowing slowly and smoothly.
PAUSE…
You hear the water’s musical trickle,
And feel the cool mist on your skin,
As your feet slowly ease in.
PAUSE…
Feel the gentle flow of water as it kisses your skin.
Acknowledging your presence,
And then drifting on by in the current.
PAUSE…
This ease,
This flow,
Calms you,
And brings you peace.
PAUSE…
You can feel your thoughts dissolving,
And your body softening,
As you slowly become one with the welcoming waters.
LONG PAUSE…
All that is heavy,
Releases.
All that is dark,
Lightens.
All that is unclear,
Focuses.
Feel the flow.
LONG PAUSE…
Like the leaves that are carried downstream,
All these heavy pieces of you flow into the water,
And float downstream.
Releasing their hold on you,
And leaving you free.
PAUSE…
Be here with the water,
One with its rhythms and coolness,
One with the gentle flow.
LONG PAUSE…
Your body is heavy and calm,
And your mind is clear.
The sounds of the creek soothe you,
The flow of the waters calms you.
PAUSE…
All that is heavy,
Releases.
All that is dark,
Lightens.
All that is unclear,
Focuses.
Feel the flow.
Namaste, Beautiful
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So let your mind clear,
And make space for quiet,
Make space for clarity,
Make space for love.
PAUSE…
Let any thoughts and emotions,
Float out of you with every exhale,
As you rhythmically return to your quiet.
LONG PAUSE…
Here you can choose with your heart,
Not your mind.
Here you can choose to live in joy.
LONG PAUSE…
Breathe…
And know you have the power to choose joy today.
To choose laughter,
Lightness,
Humility,
Humor.
PAUSE…
You can choose love,
Understanding,
And grace.
PAUSE…
Choose to live in joy today.
Namaste, Beautiful
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I am enough just as I am right now.
It is okay for me to feel anxious and stressed.
I am resilient.
PAUSE…
I am strong.
Everything is going to be okay.
Everything is happening for my highest good.
PAUSE…
The point of power is the present moment.
I am here in the present moment.
I forgive myself now and set myself free.
PAUSE…
I inhale calm and peace with every breath in.
I release stress and anxiety with every breath out.
I am relaxed and clear.
PAUSE…
I am open to solutions.
I am open to kindness.
I am open to love.
PAUSE…
Everything is slowing down and becoming clear.
I am divinely guided and protected at all times.
I am open to the lessons to learn here.
PAUSE…
I surrender to and trust the process.
I deeply love and accept myself just as I am.
I trust my intuition.
PAUSE…
It is safe for me to say no and create boundaries.
I am meant to shine.
I am peaceful from the inside out.
PAUSE…
I welcome miracles into my life.
I am at home and peaceful in my body.
I am love.
Namaste, Beautiful
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Up here time doesn’t exist,
No deadlines or tasks to do.
Your mind is clear and fresh,
Ready to dream and renew.
PAUSE…
Surrender yourself now,
Be one with the open space.
Feel your body soften,
From your toes up to your face.
PAUSE…
Your mind swims in freedom,
Your soul fills with ease,
You’re one with the openness,
Part of the celestial breeze.
LONG PAUSE…
Everything is possible,
There’s nothing you can’t dream.
Limits are only in your mind,
So dance upon the stream.
PAUSE…
Breathe in deep,
As you stretch up real high.
Breathe in deep,
As you touch the clear blue skies.
LONG PAUSE…
What beauty awaits you,
Within the magic atmosphere.
What can you possibly dream up,
When you let go of all the fear?
PAUSE…
Ride upon the waves,
Of the skies that hold you.
Let the possibilities run wild,
As you sail along the blue.
PAUSE…
Namaste, Beautiful
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Let’s begin by taking a deep breath in.
Hold for 1, 2, 3.
And exhale.
PAUSE…
Again, deep breath in,
Hold for 1, 2, 3.
And exhale deeply.
PAUSE…
Gently place your hand over your heart
Noticing the gentle pressure,
And the warmth of your touch.
PAUSE…
Feel the touch of your hand over your chest.
Begin to make small circular motions,
As you gently soothe and comfort your mind into relaxation.
PAUSE…
Feel the natural rising of your chest,
As you breathe in, and out.
PAUSE…
Gently bring to mind a circumstance or situation that caused a recent upset,
One where you had no control.
LONG PAUSE…
Now imagine yourself watching that situation,
And instead of embodying the feelings of frustration,
Or upset,
Imagine yourself being completely detached,
As you release any tension,
And let ease flow through you.
LONG PAUSE…
You can go with the flow.
Namaste, Beautiful
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Breathe…
And come inside.
Riding the waves of your breath,
In…
And out.
PAUSE…
Let it pull you away from the thoughts,
As the emotions dissolve into the background.
As you come here,
And just breathe.
LONG PAUSE…
Listen for it,
The soothing songs of the quiet,
That open up space,
Release the pressure,
And let you float.
LONG PAUSE…
Listen for it,
The voice that is heard by your heart,
Not your ears.
The sounds of love,
That saturate your soul.
It’s all here,
Waiting for you.
PAUSE…
So find the quiet inside,
And touch the stardust.
PAUSE…
The water is still here.
And all is made clear.
Namaste, Beautiful
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So often we’re pulled,
By the people in our lives,
Who want us to fit in their mold.
So often we’re pushed,
By the scripts we’ve been handed,
Expected to do what we’re told.
PAUSE…
But way deep down,
In the center of your heart,
You know what is right and wrong.
So breathe in deeply,
And find the courage to act,
On the truth that will carry you along.
LONG PAUSE…
Trust will grow deeper,
Every time you choose,
To act on the wisdom inside.
You’ll prove to yourself,
Over and over again,
That intuition is your best guide.
PAUSE…
Even when you’re scared,
Even when you doubt,
Surrender to what you know to be true.
Mistakes will happen,
Failures will come,
They’ll teach you more about you.
PAUSE…
So be here with yourself,
In this moment now,
And touch down deep within.
Trust what you hear,
What you feel and who you are,
And you will always win.
Namaste, Beautiful
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Breathe…
Deeply,
Fully.
Extracting your attention from those thoughts,
And bringing them here onto your breath.
Following the air in through your nose,
Down your chest,
And deep into your belly.
PAUSE…
Feel your inhale expand your body,
As you breathe just a bit deeper with every breath in,
And extend your exhale with every breath out.
Slow it down.
PAUSE…
You are perfect right here.
Just the way you are.
Exactly where you need to be in this moment.
Breathe,
And as you breathe out,
Relax your body deeper into your bed,
Falling heavily into the sheets beneath you.
PAUSE…
Gather up those fears,
Those worries,
Those regrets,
Those upsets and discomforts.
All of those ghostly thoughts haunting you,
And gently blow them away with every full exhale.
Breathe…
And blow away the thoughts.
Breathe…
And let go of it all.
PAUSE…
Let go of your anger.
Let go of your fear.
Let go of your self-judgments,
Let go of your discomfort.
Let it all go,
As you breathe out fully,
And sink further into your bed.
PAUSE…
Forgive yourself, my love,
And set yourself free.
Forgive others,
So you can truly heal.
PAUSE…
Tomorrow you can lean into the lessons learned,
Or the logic of it all.
But tonight,
Right now,
Fall back into the comforting arms of sleep,
And let her protect you here in the night,
Shielding you from those thoughts,
And dissolving them all away.
PAUSE…
Relax deeply,
And watch those haunting thoughts float further and further away from you,
Releasing their hold on you,
And you releasing your hold on them.
Watch as they fade into the night,
Leaving you feeling free,
Light,
And whole.
You are safe here, my love.
Far away from the creatures of your mind.
And deep in the clouds of love.
Sweet Dreams, Beautiful.
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So let’s begin by getting into a comfortable position.
Close your eyes
And bring your attention inward.
Aware of your body
Feeling the rise and fall of your chest and belly as you breathe.
Maybe identifying any parts of your body that might be holding pain or feeling tight.
Go ahead and make any adjustments your body may need
And sink deeper into the relaxation of your position.
PAUSE
Listen to your breath as it enters and then leaves through your nose.
And embrace the rhythm of your breathing.
PAUSE
I want you to imagine one thing that is good in your life right now.
One thing you are grateful for.
Maybe it’s someone in your life who made you smile recently.
Or the house that provides safety and space for you to sleep.
Or even the cup of coffee or tea that you enjoyed recently.
See this image on an imaginary movie screen in front of you
And feel the emotion that this image brings…
Happiness, joy, appreciation, relaxation.
And see yourself breathing in all that goodness…
Breathe in that image and the emotion.
See if come off the movie screen and enter into your body with your in breathe,
Filling you with a feeling of coolness, of happiness...of gratitude.
PAUSE
Notice that your body feels a little lighter.
You may even find yourself smiling slightly.
And just breathe.
PAUSE
Now bring your attention back to your body.
There is heaviness living in it.
Thoughts or memories or worries that have embedded themselves here.
Identify a few of them now.
Maybe you’re angry at someone.
Perhaps you’re experiencing anxiety about something.
Or maybe you’re feeling bitter, or rushed, or overwhelmed or lonely or maybe you simply find yourself in a bad mood for no apparent reason.
Whatever that heaviness is, see it as a grey cloud inside of you, moving through your body like impending rain clouds.
And on your next exhale, imagine you releasing those rain clouds from inside of you.
One exhale at a time, little by little…
Watch the grey clouds disappear.
PAUSE
Now bring to mind one more thing you are grateful for right now.
Something small or something big.
See it on that movie screen in front of you.
And now take a deep breath in, inviting that image to enter your body and fill you up with goodness.
And breathe out, deeper into relaxation...deeper into the good.
PAUSE
Notice how light you feel.
How appreciative.
How good.
After we finish, the music will continue on for a few more minutes,
So you can continue to identify the good all around you, breathe it in, and fill yourself up as much as you need.
Sweet Dreams, Beautiful.
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So be here,
And breathe here.
Letting go of everything that pulls on you right now.
There is nowhere for you to be.
Nothing for you to do.
So just give yourself the gift of this space,
To let yourself rest.
LONG PAUSE (4 MINS)...
Namaste, Beautiful
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So allow yourself to settle,
Gently closing your eyes,
Softening your face,
And dropping your shoulders.
PAUSE…
Feel your arms and legs get heavier.
Feel your stomach soften,
And your whole body relax from head to toe.
And breathe…
PAUSE…
Imagine every breath in cleanses you,
And opens up more space inside.
PAUSE…
Imagine every breath out calms you,
And melts you deeper into comfort.
LONG PAUSE…
Like leaves barely hanging onto the tree,
Imagine tiny pieces of you breaking off,
And falling into the hands of the wind.
The thousands of thoughts,
Emotions,
Desires,
And details,
All gently breaking away from you,
And slowly dancing in the wind.
PAUSE…
Let them go.
Let them go.
Breathe them out,
And let them go.
PAUSE…
When you return inside,
Only silence remains.
A space of clarity,
Freedom,
And calm.
Namaste, Beautiful
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The energy swims around you,
Buzzing with things left undone,
And details to be organized.
PAUSE…
Just notice it here,
Watching the energy spin,
Wanting your attention.
Blue, yellow and red streaks of light,
Chattering,
Singing,
Dancing.
PAUSE…
The noise of the day hovers,
Wanting to stay.
PAUSE…
So breathe in deeply,
And watch as it interrupts the movement,
And begins to dissolve the thoughts.
PAUSE…
Breathe deeply again,
Shifting your focus onto your breath,
Onto the sweet hums of air coming in,
And coming out of your lungs.
PAUSE…
Breathe deeply once more,
And notice the lightness you feel,
As little by little,
The energy of the day dims,
And dissolves.
LONG PAUSE…
Sink deeper now,
Into your welcoming bed.
Let it embrace you,
And carry you into the night.
Safe,
Light,
And free.
PAUSE…
Release them now,
Any plans,
Or thoughts,
Or emotions,
That remain from the day,
That want to hold you here,
And keep you from dreamland.
Release them…
And surrender your body,
And your mind,
To the nurturing embrace of the night.
LONG PAUSE…
Each grain of the day’s energy,
That is released,
That evaporates,
Lightens you,
And opens you.
You’re raw in this moment,
One with the healing night.
Let her replenish you,
And renew you.
LONG PAUSE…
Breathe and relax,
Deeper and deeper in your bed.
Breathe and release,
All the energy of the day.
Namaste, Beautiful
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See if you can imagine,
A river in your mind.
Gently winding through trees,
A rare and treasured find.
PAUSE…
Sit on its bank,
And breathe in the fresh air.
Let your hand touch your heart,
As you say a little prayer.
PAUSE…
May all of these feelings,
Flow through me today,
As I honor each of them,
But don’t let them stay.
LONG PAUSE…
You inhale real deep,
Collecting all the feels.
You breathe out completely,
Letting go heals.
PAUSE…
Slowly they descend,
Into the river’s gentle waves.
They float on downstream,
While you peacefully gaze.
PAUSE…
Let them flow,
Let them be,
Let all the feels float peacefully.
Down the river,
Out of your mind,
Let the feelings leave you behind.
LONG PAUSE…
May all of these feelings,
Flow away today,
Honor each of them,
But don’t let them stay.
Namaste, Beautiful
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So breath in deeply,
And let it bring you here.
Exhale completely,
And feel yourself drop into comfort.
Keep your attention on your breath for a bit,
Riding its rhythm of air in and out of your body.
Letting it soothe you.
Letting it calm you.
PAUSE…
The whole world becomes small and slow when your health is suffering.
Priorities quickly shift into place,
And you go to work doing what you can to physically heal.
PAUSE…
But then, the thoughts arise,
Like a windstorm of dust invading your mind with what if’s,
Worries,
Regrets,
Anger,
Fears,
And constant replays of what might be.
And the anxiety grows.
PAUSE…
But healing cannot happen with the dark cloud of dust around you,
Clarity cannot guide you.
So breath out, my love,
And release the stress of it all,
So you can open yourself to healing,
So you can see with a clear mind the steps ahead of you,
So you can be be deeply connected to your soul,
Whose wisdom will comfort you.
PAUSE…
Breathe in fully,
And imagine the air flowing in and traveling to your head.
Then exhale,
And imagine the air letting go of all those thoughts and emotions.
Breath in, feeling the air filling your mind with its fresh breeze,
And breathe out, releasing everything inside.
Breathe in,
Breathe out.
PAUSE…
Let go of the stresses right now, sweet one,
Let them escape through the waves of your breath,
And let your mind be clear,
Calm,
And open.
Namaste, Beautiful
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I know it feels uncomfortable,
All those things left unsettled.
You want answers,
Clear paths to peace.
But they are nowhere to be found right now.
PAUSE…
The impatient child within us screams for relief,
As the adult in us is tempted to escape,
Numbing ourselves with things that make us forget for brief moments how uncomfortable it all is.
But resist the urge to escape, my love,
You don’t need to be numb.
There are answers here in the discomfort,
Clarity here in the stillness.
But you must first walk through the door of acceptance.
PAUSE…
So settle your body tonight,
And feel your mind release.
It’s time to be here in this moment,
Letting go of the thoughts that are keeping you trapped in the suffering.
So slow down,
And listen.
Focusing your attention onto the soft noises of the night.
The sweet sounds of your breathing.
The soft chirping of the crickets.
The familiar noises of your room.
The comforting music here,
The soothing tones of my voice.
Let it all bring you here,
Into the present.
And one with what is.
PAUSE…
Place your hand on the door,
The one inviting you into the calmness of the night just as you are,
Just as life is,
Right now.
Surrender to it,
The life force inside of you telling you everything is going to be okay,
Reminding you that are you resilient,
That you are made of love and strength and wild magic beyond your comprehension.
And that even in the unknown,
Even in the discomfort,
Even when life is unsettled,
You will thrive.
PAUSE...
Reprieve cannot come from outside answers tonight.
It comes from within.
And somewhere deep inside of you,
You just know that the entire universe could be crumbling underneath you,
That everything could be coming undone,
And you would be okay.
Let this wisdom spread throughout your body,
And relax you deeper into your bed,
As you slowly walk yourself through the door of acceptance.
PAUSE…
Feel the expectations dissolve,
And let your fears collapse.
They cannot survive on this side of the door.
Instead, waves of peace fill you up,
As you bring yourself into presence,
Deep presence,
With what is.
PAUSE…
There is no need to look for answers, my love,
They will come to you when you’re ready,
Always when you’re ready.
So just be here,
One with the night,
Standing in the valley of peace,
And feeling the soothing wind brush your face.
Breathe…
And relax.
Breathe…
And release.
Sweet Dreams, Beautiful.
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Breathe now,
And settle into yourself.
Feeling the waves of air in and out of your nose,
Feeling your chest and belly rise,
And fall,
With each, cyclical breath.
Feeling your body slowly relax,
Feeling your mind settle.
LONG PAUSE…
And as you are here,
Embraced by the stillness,
And the comfort of your breath,
See if you can notice what’s here.
PAUSE…
What are you resisting?
What is hiding underneath?
Why has resistance arisen within you?
PAUSE…
Be here,
Just observing what comes up,
And letting it show itself to you.
LONG PAUSE...
She’s here to teach you, dear one,
The resistance you feel.
If you let her, she’ll guide you to the pieces of you that long for light,
For healing,
And for nourishment.
She’ll guide you to the parts of you that long to expand,
Stretch,
And express.
PAUSE…
There’s no need to shame her,
No reason to blame her,
Just sit with her here,
And let her show you the truth.
LONG PAUSE…
Namaste, Beautiful
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So allow yourself to settle into the rhythm of your breath.
Letting your attention ride the waves of air going in,
And the air going out.
PAUSE…
Bring your attention onto your belly,
Feeling it expand with your inhale,
And contract with your exhale.
PAUSE…
Relax,
And find your stillness.
PAUSE…
Resistance can live as tightness in our bodies,
Rapid movement in our minds,
Or heaviness in our spirits.
PAUSE…
So for the next little bit,
Take a gentle inventory of yourself,
And just notice where resistance lives.
LONG PAUSE (3 MINS)...
There’s no need to do,
No need to fix.
Just noticing resistance can help it dissolve.
So take a look again,
And notice any resistance that is here.
LONG PAUSE…
Now bring your hands to your heart.
Bow your head and welcome in the healing and loving energy that’s here for you.
Namaste, Beautiful
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So go ahead and let your body settle into your favorite sleeping position,
On your back, stomach or side.
Let yourself move around a little bit, nestling yourself even deeper into your position.
And when you’ve found that sweet spot that you know so well, take a deep breath in,
And as you exhale, release your body further and feel it melt into your bed.
PAUSE…
Listen to your breathing.
Hear the soft hums of the air going in and out of your nose.
Feel your chest and belly expanding and contracting.
And feel your body getting heavier with every breath out.
Breathe…
PAUSE…
Maybe there are parts of you that are hurting tonight, my love.
Maybe your external or internal body is feeling weak or in pain.
Perhaps your mind is holding things that are heavy.
Maybe a part of your soul feels unsettled.
It’s all okay, beautiful.
We can all feel a little broken sometimes.
These moments cannot dim your light.
In fact, they make your light even brighter.
And your light is what is here to heal you.
PAUSE…
So let yourself settle deeper into your bed and as you do, imagine that your body is easing into a warm pool of water.
See yourself comfortably floating in this quiet, still pool,
Feeling the gentle tickle of the water on the sides of your face and the crown of your head.
Let your arms relax into the water, letting them naturally spread and release.
Let your chest, back and stomach surrender to the buoyancy of the water.
And let your legs open and your feet fall to the sides as you surrender yourself to the water.
PAUSE…
You can feel the warm water soothe you. Relax you.
And as it does, you begin to feel a soft hum coming from the water,
And see it glowing with a soft blue light.
Feel the blue light embrace you through the water,
And invite it to take away the pain, the worries and the brokenness.
PAUSE…
See yourself lying in this pool glowing with soft blue light,
Releasing the heaviness,
And letting yourself be healed as you breathe.
PAUSE…
Feel the warmth on your head as the healing blue light touches it,
And then on your eyes,
Your cheeks,
Your mouth,
And your neck.
Let it heal you.
PAUSE…
Feel the healing blue light touch your shoulders,
Your chest,
Your arms and hands,
Your stomach,
And your hips.
Breathe in this soft blue light and feel the warmth heal you,
Feel it in your legs,
Your feet,
And your toes.
And then imagine yourself covered completely in this soft, healing blue light.
Let it’s warm glow release all the pain,
The emotions,
The brokenness.
Leave it here,
With the glowing blue light of the water.
It’s here to heal you.
PAUSE…
Let it all go, beautiful,
And let the soft blue light of the water around you heal you.
Sweet Dreams, Beautiful
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So breathe now,
Bringing your attention here.
Following the waves of your breathing,
Going in,
And out.
In,
And out.
PAUSE…
Over and over again.
Letting each inhale circulate just a little longer.
Letting each exhale relax you just a little deeper.
Breathe…
LONG PAUSE…
It’s all going to be okay.
PAUSE…
Imagine that the loving hand of the night,
Reaches out and rests on your heart.
Feel the gentle energy warm you from within.
Feel your heartbeat slow down.
Feel your body relax.
LONG PAUSE…
Imagine the loving hand of the night,
Softly rests on your head.
Let your forehead soften as she caresses you.
PAUSE…
Now imagine the healing touch of the night,
Releases all those thoughts inside your head.
All the worries.
All the unknowns.
All the stresses.
All the responsibilities.
Feel them all lighten,
And float away from you,
Dissolving into the darkness.
LONG PAUSE…
It’s all going to be okay.
PAUSE…
Let yourself unravel,
Let all the anxieties melt away.
You don’t have to hold onto them anymore.
PAUSE…
Just be here,
Present to this moment.
To the movement of your body,
To the gentle noises around you,
To the touch of the blankets on your skin.
PAUSE…
Here in this moment,
The anxieties of the past and the future,
Do not exist.
It’s just you.
And your breath.
LONG PAUSE…
Let it all go, dear one.
Everything will be okay.
Sweet Dreams, Beautiful
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So find a comfortable position,
And allow your shoulders to drop comfortably by your side.
PAUSE…
Let your facial muscles relax,
And your forehead soften.
PAUSE…
And just stay here for a moment,
Centering inside your breath.
LONG PAUSE…
Gently turn the corners of your mouth upward, and slightly smile.
Hold that position,
As you continue to breathe in and out normally.
LONG PAUSE…
And now exaggerate that smile.
Letting your eyes squint,
Smile big.
Continue to hold this expression and smile with your eyes for a few more seconds.
PAUSE…
And now, see if you can imagine a moment when you laughed deeply.
When tears streamed down your face,
When your face strained because your smile couldn’t get any bigger.
When your whole body shook with glee.
PAUSE…
See this moment,
And notice what happens to your body right now.
PAUSE…
Notice how you feel.
Notice the lightness in your heart.
LONG PAUSE…
Laughter dissolves the pain,
And releases the heaviness.
“Laughter is the language of the soul.” Pablo Nerudo
Namaste, Beautiful
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So breathe,
And relax your body.
Releasing any tension or heaviness,
Every time you breathe out.
PAUSE…
Come into comfort,
And let the sounds of your breath relax you,
As the rhythmic movement of your body brings you here to this moment.
Breathe…
PAUSE…
How can it be easy?
Let the question sit next to you,
A curious friend wanting to bring you joy.
PAUSE…
It doesn't have to be so hard, she says.
How can it be easy?
Be here with your breath as you invite this question to play with your work,
Your body and health,
Your family,
Your dreams,
Your relationships.
How can it be easy?
PAUSE…
You are allowed to have more ease in your life.
You are worthy of more ease.
Namaste, Beautiful.
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So let’s begin…
Get yourself into a comfortable position...sitting or lying down.
Just so you’re relaxed and alert.
Take a deep, cleansing breath in…
And release your exhale, feeling your body relax just a little bit deeper.
And just sit here for a bit,
Noticing your breath.
Feeling the natural rise and fall of your chest as it fills with and releases air.
Feeling the air a little cool on your nose as you breathe in, and a bit warm on your nose as you breathe out.
Recognizing the small spaces of nothingness in between your breathes.
PAUSE…
I want you to see yourself as you are right now. As if you’re standing just a few feet from where you are, observing yourself meditate.
Notice that there are little particles of sand softly swirling around your head.
These are your thoughts. Your worries. Your ideas.
And they’re just moving around you harmlessly, swirling in smooth patterns, waiting for you to call upon any one of them.
But there you sit amidst them all...calm. Eyes closed. Breathing.
Connected to yourself.
PAUSE…
And then you notice that one of these grains of sand is significantly bigger than the rest.
It’s a rock.
It’s heavy.
And it’s interrupting the melodious pattern of the other grains of sand around you.
Take a deep breath in and bring your attention to that rock.
This rock is no longer serving you.
It’s interrupting your flow.
It’s weighing you down.
It may even be causing a bit of internal or external chaos.
Just notice this rock and how it is no longer in sync with your rhythm.
PAUSE…
What does this rock represent to you?
What is not working for your anymore?
A relationship?
A job or business?
A limiting belief?
A habit?
What feels heavy and out of flow for you right now?
Hold the vision of this answer in your mind as you look at the rock.
PAUSE…
Take a deep breath in, filling your belly with air…
And as you exhale, see yourself gently grabbing the rock and taking it away from the beautiful swirl of sand around you.
As you feel the intense weight of it in your hands, bring it to your chest, holding it close to your heart.
Bow your head and say a silent thank you for this rock.
Thank you for what it has been for you. Thank you for who it has helped you become.
If there is any negativity there - resentment, anger, bitterness or fear - just recognize it and allow more gratitude to flood in.
And then stretch your arms out in front of you as your hands open up with the rock…
Close your eyes and whisper to yourself...I release you.
And watch as the rock fades into nothingness.
PAUSE…
Take a deep, cleansing breath in and feel your body hum with the lightness of gratitude.
And as you exhale out, observe the physical and emotional space you have just opened up.
Now, start to wiggle your fingers and your toes, bringing yourself back to this present moment.
And as you open your eyes, let yourself feel flooded with confidence and peace...knowing that letting go of what no longer serves you is a powerful act of self love.
Namaste, Beautiful
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So I invite you to choose a brief activity to do as you listen today.
That could be washing the dishes,
Stretching,
Folding laundry,
Or even doodling on a piece of paper.
Or, if you just don’t feel like doing anything,
That’s okay.
Just be here in a position that’s comfortable for you,
And be present to the words.
PAUSE…
As you begin your activity,
See if you can let go of those expectations you might have for what a meditation is supposed to be,
And instead,
Trust this practice today,
Surrendering yourself fully to the words,
The music,
And the activity you’ve chosen.
PAUSE…
The guidance here will be brief,
So that you can submerge yourself in the movements of your activity.
PAUSE…
Take a big, deep breath in,
Filling your lungs and your belly with the fresh air of the morning,
And as you breathe out,
Release your thoughts,
Your emotions,
And give yourself to your activity.
PAUSE…
Embrace it fully,
Whatever movements occur,
And just allowing yourself to concentrate on the movement of your body,
And the rhythm of your breath.
PAUSE…
When thoughts arise,
Just breathe them out with your exhale,
And return your attention to your activity.
LONG PAUSE…
The music will continue here for awhile,
Accompanying you as you complete your activity,
And practice the freedom that comes as you concentrate on your movement,
Rather than your mind.
Namaste, Beautiful
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Take a full, deep breath in,
Inviting the air deep into your body.
Let it fill you up all the way,
And then release it,
Exhaling it all the way out.
Feeling yourself drop a little deeper into comfort.
PAUSE…
Take another deep inhale,
Pulling the air all the way down to your toes,
Hold it here for a moment,
And then breathe it out,
All the way out,
Releasing anything heavy,
Anything stressful,
Anything at all.
PAUSE…
And then deeper into your body.
Deeper into your breathe,
Deeper into rest.
LONG PAUSE…
Let yourself be here,
Opening up,
And letting go,
As you breathe in,
And breathe out.
PAUSE…
Rest here,
And let yourself restore.
Knowing your rest is just as important as your movement.
That stillness is needed for motion,
That silence is needed for sound.
So be here,
Resting deeper with every breath out.
LONG PAUSE...
Namaste, Beautiful
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So let yourself move around in your bed a little bit,
Stretching your arms and your legs out wide,
Feeling the electricity of energy running through your body.
Take a deep breath in,
And release your stretch,
Settling yourself into your favorite sleeping position.
PAUSE…
Be here.
With your body.
With your breath.
With your thoughts that may be running through your mind like cars on the highway.
Just observing it all,
As you are here,
In this moment.
Aware that you - the beautiful being of light that you are - is separate from all of it.
Just breathe,
And be here.
PAUSE…
Feel your face relax,
Your jaw release,
Your neck soften,
Your shoulders drop,
Your chest relax,
Your stomach soften.
Breathe…
PAUSE…
Feel the heaviness of your arms,
Your hips,
And your legs,
Pull you deeper into the comfort of your soft bed.
Breathe…
PAUSE…
The buzz of the day may still be living inside of you.
So as you breathe in,
Let your breath find it and hold it in its arms.
And then let your outbreath guide the energy out,
Releasing all the excitement, movement, or heaviness that has been with you today.
Breathe in,
And breathe out and release.
PAUSE…
Relax,
And release all the high energy with every breath out,
And fall deeper into the arms of sleep.
Sweet Dreams, Beautiful
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So take a deep breath in,
Inviting the air to travel deep into your lungs,
And into your belly,
And then breathe out,
Letting all that air,
All those thoughts and emotions,
All that heaviness out.
One more deep breath in,
Feeling the air expand and refresh you inside,
And breathe out,
Contracting your belly at the end,
So every last drop of air is released,
Leaving you open and ready for a new wave of oxygen.
Now bring your breathing to an easy, smoothe rhythm,
And be here for a bit.
PAUSE…
Just breathing,
In and out,
Relaxing,
Releasing.
LONG PAUSE…
Slowly bring your open hand to your heart.
Feel the palm of your hand radiating its warmth onto the skin of your chest,
And the energy of your heart,
Radiating its warmth onto your hand.
Be one with the calming, warm energy coming together here,
Magical,
Luminous,
Full of love.
PAUSE…
Now see if you can imagine this force in the center of you magnetizing all those things out of your control that are buzzing inside of you.
Pulling all those details,
Those thoughts,
Those emotions,
Those anxieties, stresses and fears all towards it.
PAUSE…
Let each inhale strengthen this pull,
And gather all those things out of your control towards it.
LONG PAUSE…
Now bring your attention to this light,
This space between your hand and your heart that is now full.
And on your next breath out,
Release your hand from your heart,
Your palm open to the sky,
And watch all of those things you cannot control escape into the space around you,
Like tiny little butterflies being released into the air.
PAUSE....
Breathe,
And let them go.
Breathe,
And release your control.
LONG PAUSE…
Now bring both hands back to your heart,
This time noticing the space within,
The openness,
The lightness.
PAUSE…
Breathe one last deep breath in,
And then exhale completely,
Calm,
Clear,
And free.
Namaste, Beautiful
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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
So let’s begin by closing your eyes and relaxing into the position that is most comfortable for you.
And take 3 deep breaths in...imagining the air filling up your belly like a balloon until it is stretched as far as it can go...holding it for 4 seconds at the top…
And then releasing into a full breath out.
Deep breath in…
Count to 4 when your belly is full…
And then out.
And one more…
And out all the way.
Now return your breathing to its normal rhythm.
PAUSE...
Take notice of where your body feels the most tense right now.
It’s most likely where you know you hold your stress.
In your shoulders?
Or your stomach?
In your feet?
Your jaw and cheeks?
Wherever it is, draw your attention to it now.
Imagine with every breath out, that part of your body softens.
Breathe in fresh air…
Breathe out the tension.
Breathe in relief…
Breathe out the stress…
PAUSE...
Now imagine yourself surrounded by a white bubble.
A bubble that completely envelopes you, like a womb.
You are comfortable in this bubble...safe...happy...perfect...just as you are.
You feel completely calm and peaceful.
And you know that nothing can shake you here.
Nothing from the outside world, no matter how stressful, can harm you.
You are peace. You are love. You are light.
If any thoughts of your stressful situation enter your mind, just acknowledge them…
And one by one...let them go.
Namaste, Beautiful
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Imagine now a winding path,
With hills and valleys throughout.
It's a journey of new beginnings,
Adventure dissolves all the doubt.
PAUSE...
The road may seem uncertain,
And the way may not be clear.
But with each step, a new horizon,
Fresh beginnings appear.
PAUSE...
The light within you shines,
A beacon in the night.
It guides you on your path anew,
And illuminates your sight.
PAUSE...
Let go of all the pain and strife,
And all that held you down.
Begin again with renewed hope,
And courage to rebound.
PAUSE...
The road ahead may be uncharted,
And the way may not be straight.
But trust your intuition,
And relish the chance to create.
PAUSE...
Feel the freedom around you,
And embrace the chance to start.
For beginnings are a gift,
And a way to heal your heart.
PAUSE...
So step with purpose onward,
And trust in what's ahead.
Begin again with open eyes,
And feel the excitement spread.
PAUSE...
With each end, we begin anew,
With every loss, a gain.
Begin again and just know that,
Your heart will sustain.
Namaste, Beautiful
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Hello and welcome, beautiful. I’m Katie Krimitsos and I’m so grateful you’re here with me today.
The thoughts keep coming...raining down on you and soaking you in worry, one small drop at a time.
Anxiety comes upon you as you replay scenes of “what ifs” and worst case scenarios in your mind.
You are soaked in worry.
And no matter how legitimate your concerns are, the stress and anxiety that is caused stops you from living a vibrant, joyful life.
You will not find answers in worry. You will not find possibilities.
So you must practice stopping the cycle of worrying so you can find the solutions and the peace you crave.
So the intention of today’s meditation is to help you disengage from the thoughts that are causing you so much worry, so you can feel happy and peaceful.
Go ahead and take a deep breath in…
Closing your eyes and seeing the air flow into your belly
And breathe all that air out.
One more deep breath in…
And exhale all the way out.
Now bring your breath to its normal rhythm
And just be here for a bit.
Concentrating on your breath
Feeling the cool air on your nose as you breathe in
And the warm air as you breathe out
PAUSE
Relax your shoulders...bring them down away from your ears
Relax your jaw, the muscles in your face, your stomach, your hands, your legs, your feet.
PAUSE
I want you to imagine you are sitting in front of a table.
On the right side of the table is a big empty box.
And on the left side of the table are scattered pieces of paper.
These pieces of paper are your worries.
You pick up one of the pieces of paper to look at it.
It’s a thought you’ve been having lately that fuels your worry.
“What if _______ happens?”
See yourself closing your eyes as you hold that paper and take a deep, releasing breath out.
And place that piece of paper in the box.
Then, pick up another piece of paper from the table.
It’s another thought…another “what if?”
Close your eyes and take another deep, releasing breath.
And place that piece of paper in the box.
Repeat this for the rest of the pieces of paper that remain on the table…
Identifying them as a part of your worry, and then placing them in the box.
LONG PAUSE
The box is now the only thing that remains on the table.
It’s full of your worries and as you pick it up, you notice how heavy it is.
Bring your box over to the corner of the room.
Here, there is a fireplace filled with a blazing fire.
Take your box and place it on top of the flames.
Watching as the fire completely dissolves each of your worries...until all that remains is ash.
PAUSE
Now take a deep, cleansing breath in
And exhale all the way out.
Namaste, beautiful.
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Perhaps you’ve felt it a time or two,
Perhaps you can recall.
That feeling of discomfort and pain,
That made your world feel small.
PAUSE…
Your natural instinct is to writhe,
And fight against what’s there.
Your mind seeks to avoid,
Escaping is your only care.
PAUSE…
But if you just breathe,
And allow the discomfort to stay,
You’ll see that evasion is futile.
Through is the only way.
LONG PAUSE…
Once you accept,
That your journey must proceed,
Your shoulders will strengthen,
You’ll find everything you need.
PAUSE…
It won’t be easy,
And there may be wounds you endure.
But those wounds will turn to scars,
And the lessons will stick for sure.
PAUSE…
So keep moving forward,
Even when you want to quit.
The only way out is through,
So take a deep breath and commit.
LONG PAUSE…
Once you’ve pushed through,
After you’ve gone through the tough,
The journey will have changed you,
You’ll know you can handle more stuff.
PAUSE…
It takes true courage,
To look suffering in the eyes.
And instead of running away,
Accept that you’re allies.
PAUSE…
So breathe in real deep,
And know this much to be true.
When discomfort comes your way,
The only way out is through.
Namaste, Beautiful
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So relax,
And let yourself settle into your bed.
Move around your body just a bit if you need to,
Releasing any tension,
Any pain,
Or any pockets of energy left over from the day.
PAUSE…
Now take a big, deep breath in,
Letting the fresh air fill you up completely.
And as you exhale, release they day,
And bring your body into deep comfort.
LONG PAUSE…
They can bubble up even amidst the quiet of the night,
Tapping on your shoulder and wanting your attention.
The voices want to remind you of tasks left to complete,
Plans to be made,
Anxieties to sort out,
And pieces of life to organize.
But you don’t have to listen to them tonight, my love.
You don’t have to let them take over.
So breathe them out with every exhale,
As you imagine those voices exiting your body with every breathe out.
PAUSE...
Breathe…
And imagine each of those voices turning into a soft, grey mist,
Floating out of your body with every outbreath.
And then invite your body to melt further into sleep.
PAUSE…
Let them go,
As you feel a soothing warmth on the crown of your head,
Relaxing your forehead,
Your eyes,
Your cheeks,
Your lips,
And your neck.
PAUSE…
Breathe out the thoughts as the warmth of that smoothe energy trickle down into your shoulders,
Your chest,
Down the length of your arms,
And into your hands.
And feel yourself melt.
PAUSE…
Slow down and breathe,
As the soft, warm energy flows down soothing your stomach,
Your hips,
Your thighs,
All the way down your legs,
And into your feet.
PAUSE…
Let the warmth cover you,
Softening your body,
And dissolving all those thoughts that remain.
PAUSE…
You are not your thoughts.
You are here.
One with the night.
One with the universe,
And the endless energy of love that connects us all.
Your thoughts are far away,
Traveling deeply into the galaxies,
Playing out their dramas without you,
Leaving you free from their hold,
Ready to reunite with the comforts of restorative rest.
Sweet Dreams, Beautiful.
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So close your eyes,
And let yourself breathe fully.
Feeling the air travel deep into your body.
And letting the air release fully with every exhale.
PAUSE…
Keep inviting in deep breathes,
Imagining the air cleansing you,
And clearing the space inside.
Breathe…
LONG PAUSE…
Relax your body,
And let your breath find a slow, steady rhythm,
As you let yourself drift into stillness.
PAUSE…
Each of those thoughts,
Each of those plans,
Each of those worries,
Are tiny grains of sand,
Slowly crumbling down,
And drifting away on the back of the gentle wind.
PAUSE…
Let them fall,
Let them float away.
Let them all go,
As you remain here,
Relaxed,
Calm,
And clear.
PAUSE…
Let go of the fears.
Let go of the pain.
Let go of the future.
Let go of the past.
PAUSE…
Let go and be here.
Safe.
Present.
And True.
Namaste, Beautiful
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Drop your shoulders,
And soften your face,
And let your body melt into the night.
PAUSE…
The hurricane of thoughts,
Are creating the worries,
And letting anxiety rise.
PAUSE…
So tune into the cadence of your breath instead,
And keep your mind held here.
For when you think,
Breathe in,
And breathe out,
The hurricane will begin to disappear.
PAUSE…
Breathe in,
Breathe out.
Breathe in,
Breathe out.
LONG PAUSE…
The worries come from fear,
Of the unknown,
Of the future.
So come into the now instead,
And remind yourself of what is.
LONG PAUSE…
Feel deeply into your body,
The one that lies here on this bed.
She’s real,
She’s here right now,
And she’ll bring you out of your head.
PAUSE…
Feel it now,
The rise and fall of your belly,
As the air comes in and out.
Breathe deeper now,
Expanding your breath,
And letting the air renew.
LONG PAUSE…
Feel your face soften,
And your jaw gently parts,
And your cheeks and mouth relax.
PAUSE…
Let your shoulders drop,
And your chest open,
And your stomach soften and release.
PAUSE…
Feel your arms get heavy,
And your legs and feet relax and release.
PAUSE…
Be here with your body,
One with this moment of the night.
PAUSE…
Your mind is clear,
The hurricane is gone,
And everything is going to be okay.
Sweet Dreams, Beautiful.
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Wrap your arms around you, dear one,
And embrace yourself with love.
The unconditional kind that accepts you as you are.
The light parts,
The dark parts,
And the bubbles of resistance that arise.
PAUSE…
You deserve unconditional love,
Because you are here doing the work of your soul.
Uncovering the wisdom inside your resistance,
And choosing to move beyond it.
PAUSE…
So breathe deeply now,
And know that you are whole,
And that within this breath lies forgiveness,
Knowledge,
And peace.
LONG PAUSE (2 MINS)...
Feel yourself rooted in the truth of you,
Full of love,
Full of acceptance,
Full of worth.
Namaste, Beautiful
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So go ahead and close your eyes as you settle into comfort.
And just notice how it feels to close your eyes.
Maybe you can feel your eyelids twitch softly as they begin to surrender to the sleep they’ve been fighting.
Perhaps you can feel the moment when their heaviness finally takes over and your entire face falls and relaxes,
As your cheeks soften,
And your jaw releases,
Your tongue drops from the roof of your mouth,
And your forehead relaxes.
Feel the heaviness of your eyes sink you further into the night.
PAUSE…
Now bring your attention to your stomach.
Observe how it rises and falls with every breath.
Feel it filling with air as you breathe in,
And releasing air as you breathe out.
Now see if you can take a deep breath in,
Inviting your stomach to grow as big as it can as you fill your body with cool air,
And exhaling it all the way out.
Imagining that every breath out releases a thought,
A worry,
A task,
A memory,
A vision.
Imagine that each breath in invites in cleansing oxygen, gathering up all the happenings of the day,
And the array of emotions and thoughts that have been stored inside your body,
And on each exhale, imagine the air extracting all of it, releasing it out into the dark night around you.
Watch them dissolve into tiny grains of dust that disappear around you.
Breathe in, gather it all up,
And breathe out, letting it all go.
Breathe in,
Breathe out.
PAUSE…
Your body is ready to sleep, beautiful.
And your mind is liquid, eager for a rest.
Surrender to the calming depths of sleep.
It is safe for you here,
It is healing for you here.
PAUSE…
With a calm, relaxed body,
And a quiet, soft mind,
Imagine that you’re floating on your back in a smooth and safe pool of water.
The warm temperature relaxes your muscles,
As the cool air of the night kisses your cheeks.
Notice your outstretched arms and legs, completely surrendered to the water,
Trusting it will hold you,
Protect you,
Heal you.
Feel yourself surrender,
Let go,
Give yourself to the water.
Letting your arms float,
Your legs part and release,
Your stomach relax.
Feel as the water trickles between your fingers as they part,
Your toes as they soften and release,
And relaxes your head as it touches its crown.
Surrender.
Breathe.
Sweet Dreams, Beautiful
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So relax,
And settle into a position that’s comfortable for you.
PAUSE…
Release your jaw,
Soften your belly,
Drop your shoulders,
And relax your back.
PAUSE…
Breathe…
PAUSE…
See if you can imagine yourself sitting on the bank of a river.
The grass is green and soft under you.
The sun blankets you with a welcoming warmth,
And the wind softly kisses your cheeks.
PAUSE…
Hear the gentle noises of the river,
As you sit here peacefully,
And quietly.
PAUSE…
Bubbling up out of nowhere,
Begins your thoughts.
Wanting to plan out your day,
Wanting to organize,
Wanting to worry.
PAUSE…
As you feel them arise,
Imagine each of them becoming a leaf,
Hugging the air as they fall gently into the river.
PAUSE…
And then observe those leaves - your thoughts -
Being carried down the river,
One by one,
As you let them go,
As you remain on the bank of the river.
Calm,
Peaceful.
Free.
PAUSE…
Let them go,
Each of those leaves of thoughts.
Let them fall into the river,
And float downstream,
Away from you,
As you remain here,
Whole.
Still.
LONG PAUSE…
Now come inside,
And feel the lightness in your heart,
And the open space of your silent mind.
Namaste, Beautiful
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Breathe now,
Pulling the air in deep into you,
As it fills you up.
And then release,
As you exhale all that air out.
PAUSE…
One more deep breath in,
Expanding your belly and chest to their max,
Gathering up those details,
Thoughts,
And worries,
And then releasing them all,
As you breathe out.
PAUSE…
Now, bring your breathing to a soft, easy rhythm,
And be here for a bit.
One with the movement of your body,
One with the openness of your mind.
LONG PAUSE…
Holding on tightly to the outcome we want,
Will not ensure we get it.
But it will steal our attention,
Intensify our emotions,
And cause our minds to obsess.
PAUSE…
So imagine your hand opening gently,
On the outcomes it desperately holds.
Imagine your fingers slowly peeling back.
PAUSE…
Watch those petals of desires,
Unfurl and expand,
Free from the pressure,
Free to breathe.
PAUSE…
Breathe here with them,
And find a gentle rhythm that nourishes.
PAUSE…
Feel the soft breeze kiss your face,
And dance with the colorful petals in your open hand.
PAUSE…
Slowly and beautifully,
The petals ride the waves of the breeze,
As they float away in all directions,
Free to land where they’re meant to be.
LONG PAUSE…
And here you are,
Light and peaceful,
Relaxed and calm.
Surrendered to the magic of the petals,
That will dance and spin,
Until they’re ready to land.
Namaste, Beautiful
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So close your eyes,
And bring your attention inside.
Let your mind shift from all those thoughts onto the slow motion of your body.
The rising and falling of your belly,
The air flowing in and out of your nose.
The feeling of the air touching your skin.
And see if you can slow it all down just a bit,
Expanding your breathing,
And relaxing your body.
PAUSE...
There will always be parts of your life that are unsettling.
There will always be moments when there is distance between what you desire and what is.
Anxiety arises when we worry about the future, or obsess about the past, and want to change it, want to control it…
But can’t.
So we worry. We stress. We let the anxiety creep in and overtake us until we are saturated with its heaviness.
And the quickest and most powerful way to dissolve it all,
Is to shift our minds and hearts and souls into the present moment.
Where no anxiety can exist.
PAUSE…
So invite yourself to be here.
Deeply aware of yourself in this moment.
Aware of your body’s position,
Aware of your breathing,
Aware of your space.
PAUSE...
Place your hand on your heart,
And let it find its calming, rhythmic beat.
PAUSE…
Listen to the sounds around you.
Let them calm you,
And pull you into this moment.
PAUSE…
When you are here,
Everything is okay.
There is nothing to worry about.
You are present.
You are alive.
You are deeply connected to you.
So take a deep breath in,
Focusing on the refreshing air filling up your entire body,
And breathe out,
Releasing and relaxing,
Feeling the calming peace fill you up.
PAUSE…
Stay here in this moment, my love.
Where all the worries and anxieties can dissolve,
And clarity will come.
Right here,
Right now,
Everything is okay.
And you are loved.
Namaste, Beautiful
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Breathe…
And relax.
Breathe…
And release.
PAUSE…
Breathe…
And be still.
Breathe…
And find peace.
LONG PAUSE…
Come into this moment,
And feel the rest dissolve.
Come into your body,
Knowing it’ll resolve.
PAUSE…
See if you can find,
Just one grain of light.
So gratitude can enter,
And help to rewrite.
PAUSE…
It’s okay to be here,
There’s something to learn inside.
Give yourself some grace,
Then move on and let it subside.
PAUSE…
Breathe…
And relax.
Breathe…
And release.
PAUSE…
Breathe…
And be still.
Breathe…
And find peace.
Namaste, Beautiful
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So relax yourself into your favorite, most comfortable meditation position,
And close your eyes.
Bring your attention inside.
Away from any thoughts or emotions,
And into the motion of your breathing.
PAUSE…
Let the slow rhythm of your breath lull you into presence,
A deeper and deeper awareness of this moment with every breath.
PAUSE…
Let the music relax you,
As every inhale invites in more ease into your soul.
More softness.
More calm.
And every breath out release tension or difficulty.
Breathe...
LONG PAUSE…
Namaste, Beautiful.
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Release what’s here,
Sitting inside of you,
Piled layer and layer upon your heart,
Upon your mind,
Upon your soul.
PAUSE…
Clear it away,
Letting every exhale carry it out of you.
Freeing up the space inside,
And relaxing you deep into this present moment.
Where quiet resides.
LONG PAUSE…
Like a sacred room,
The quiet is your sanctuary.
Its walls protect you,
Its space is filled with light,
Its energy heals.
PAUSE…
So come into the quiet,
And surrender yourself with its love,
Opening yourself fully to its gifts,
Its healing,
Its peace.
LONG LONG PAUSE…
Feel the thoughts wash away,
The worries dissolve,
The anxiety melt,
The fears disappear.
PAUSE…
Let go of the planning,
The details,
The need to keep up.
Release the tasks,
And let the quiet embrace you,
Reminding you there is no race to run.
LONG PAUSE…
Nothing is needed within the quiet.
Just come as you are,
Perfectly imperfect,
And worthy of its gifts.
Namaste, Beautiful
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So let’s begin by taking one big, deep breath in,
Placing your full attention on the air coming in as it fills you up,
When your belly can’t expand anymore,
Hold it for a moment,
And then exhale completely,
Letting all that air out.
PAUSE…
Breathe in deep again,
Filling yourself with the movement of life as it enters you,
And then exhale,
Feeling yourself relax,
Letting yourself rest.
PAUSE…
Settle into a comfortable, easy rhythm of breathing.
And just let yourself be here.
Feeling the cycles of your breathing.
Breathing in and moving,
Breathing out and resting.
PAUSE…
Breathe in,
Breathe out.
PAUSE…
Let yourself relax further with every breath out.
Exhale and rest.
PAUSE…
Breathe in,
Breathe out.
PAUSE…
Inhale,
Exhale and rest.
LONG PAUSE…
Rest deeply now,
And honor these moments to replenish.
Trusting the inhale will come again,
And surrendering yourself to rest.
Namaste, Beautiful
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I am enough just as I am right now.
It is okay for me to feel anxious and stressed.
I am resilient.
PAUSE…
I am strong.
Everything is going to be okay.
Everything is happening for my highest good.
PAUSE…
The point of power is the present moment.
I am here in the present moment.
I forgive myself now and set myself free.
PAUSE…
I inhale calm and peace with every breath in.
I release stress and anxiety with every breath out.
I am relaxed and clear.
PAUSE…
I am open to solutions.
I am open to kindness.
I am open to love.
PAUSE…
Everything is slowing down and becoming clear.
I am divinely guided and protected at all times.
I am open to the lessons to learn here.
PAUSE…
I surrender to and trust the process.
I deeply love and accept myself just as I am.
I trust my intuition.
PAUSE…
It is safe for me to say no and create boundaries.
I am meant to shine.
I am peaceful from the inside out.
PAUSE…
I welcome miracles into my life.
I am at home and peaceful in my body.
I am love.
PAUSE…
I believe in myself.
I choose to be happy.
I choose to feel calm.
PAUSE…
I trust in the divine wisdom of the Universe.
I forgive myself and release the past.
I am brave.
PAUSE…
I am not my anxiety.
It is okay for me to sit in discomfort.
I am connected to nature and can easily put my life into perspective.
PAUSE…
It is safe for me to share my thoughts and feelings with supportive people.
Today is a sacred gift.
I do not have to prove myself to anyone.
PAUSE…
I am gifted and have much to offer the world.
I breathe in calm and breathe out stress.
I am exactly where I’m meant to be right now.
Namaste, Beautiful
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So now, find your breath,
And follow its rhythm.
LONG PAUSE
Namaste, Beautiful.
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Let’s begin by finding a comfortable position...either sitting upright or lying down.
Once you settle into your position, close your eyes and take your first deep breath in…
Letting the air travel deep within you, expanding your belly until it’s full…
And then exhale…
Feeling your shoulders drop and your jaw relax.
And another deep breath in…
Feeling the air travel out to your arms and your legs...your fingers and your toes…
...And then exhale…
And as you let the air out, feel your muscles relaxing deeper and deeper.
Return your breath to its normal pace and take a second to honor this moment of slowing down...this moment that feel like an oasis compared to the fast paced whirlwind you felt just moments ago.
Now I want you to imagine a big bowl next to you...and in that bowl, I want you to place the heaviest responsibility you find yourself carrying in this moment…
...maybe it’s bringing in money
...maybe it’s managing your kids
...maybe it’s caring for your spouse
...maybe it’s managing the household bills
...maybe it’s keeping your home so it feels warm and welcoming
Think about the one that weighs on you the most right now in this moment
And take that vision and place it in this bowl.
Notice there are more bowls around you.
One by one, take each of these responsibilities…
...the dishes
...the doctor’s appointments
...the bills
...the house management
...the business
...the emails
Take each of them and place them in a bowl.
And with every bowl that gets filled, feel the weight being lifted off your shoulders…
Feel yourself getting a little lighter
Feel yourself relaxing just a little bit more
And when you’re done filling your bowls, sit back and see that they are now all floating on water...slowly away from you and into the night…
While you sit back with a slight smile on your face, content in knowing that these responsibilities - in this moment - are not yours to carry alone.
For now - in this moment - there is nothing on your shoulders.
There is just you.
And as you realize this, you feel the warm glow of your light shining inside of you.
Your light...your light that can be dimmed by the demands of your life.
But your light, you know, will never go away...it just needs to be cleared of your worries, anxieties, frustrations and overwhelming responsibilities in order for it to shine bright again.
You are not your responsibilities…
You are not your relationships…
You are not your situation…
You are special…
A beautiful light of love, different than anyone else in this world.
And the fact that you carry the weight of all those responsibilities every single day is part of what makes you so special....
...even when you feel overwhelmed by them.
You carry them with love…
With a desire to live a full life
With a desire to care for those around you
With a desire to be kind.
You are love.
And you are loved.
And in this moment - as you see the last of the bowls float far away from you - know that you are strong and capable and beautiful...whether you carry no responsibilities on your shoulders or thousands.
And you hear a faint, loving voice in the distance…
“Thank you…
“Thank you for taking these on.
“Thank you for holding these.
“Thank you for your love and kindness.
In this moment, just rest. And honor yourself.
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So invite yourself to relax,
Coming home to the familiar comfort of your bed.
Breathe,
And let your exhale melt you further into your sheets,
Deeper into the softness of the night.
PAUSE…
The chaos inside can be loud,
It can feel fast and heavy and all-consuming.
Like your entire body is swirling in the winds.
But you can choose to let go of the chaos right now,
Knowing all of it is separate from you,
Knowing all of it can dissolve slowly with each breath out.
PAUSE…
So come into your breath,
Riding its waves of air in and out of your nose,
As your belly rises and falls with each circulation.
Breathe in a little deeper with every breath in,
And breathe out a little longer with every breath out.
Slow down your breathing,
Slow down your body,
Slow down your mind.
PAUSE…
Come inside,
Deep into your breath,
Deep into the stillness inside.
Away from the chaos swirling around,
Away from the hurricane of thoughts and emotions,
The loudness of the drama,
And the silent tremors of fear.
Bring your attention inward,
Where they can’t follow,
Where peace resides,
And love embraces your soul.
You’re safe here.
PAUSE…
Imagine yourself calmly curling up into a ball of comfort,
Like a bear hibernating for the winter.
You’re safe inside your cave of stillness.
Warm,
Fearless.
Let your eyes get heavier as you feel the soft tingling of sleep consume you.
PAUSE…
The noises of the chaos get fainter in the distance,
As you snuggle safely inside your cave.
Feel yourself let go of the concerns,
The worry,
The planning,
And all the emotions.
And just let yourself be here.
Deeply relaxed.
Calm.
Trusting that in the chaos, there is simple wisdom.
And that it will be here with you as you sleep tonight.
So relax,
And release.
Surrendering to the peaceful embrace of sleep.
PAUSE…
In the far distance, you can faintly hear the whistling of the winds.
The hurricane of chaos is far away,
No longer within you,
No longer attached to you,
No longer you.
PAUSE…
You are here.
Connected to yourself.
Rooted in the deep peace found inside.
So release anything left you’re holding onto, my love,
Because your dreams await,
And they will safely guide you through the oceans of sleep.
Sweet Dreams, Beautiful.
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This is your time to connect with yourself and gain clarity for the day ahead.
Time to start fresh and infuse your day with intention and love.
So Let’s Begin…
So close your eyes and settle into a position that’s comfortable for you.
Allowing your body to drop into a place where you feel relaxed and alert.
Focus on your breath,
And with each breath out, imagine yourself melting your body further into comfort.
And also let your outbreath release any residual emotions, thoughts or weight leftover from the night.
Relax and release.
Relax and release.
PAUSE…
Now shift your attention to your inbreath, and imagine that each time you breathe in, a light freshness infuses your body with energy.
Notice how it fills you,
Expands you,
Cleanses you.
Breathe…
PAUSE…
Surrender to this space of lightness, this space of freshness.
Feel the spaciousness it creates inside of you.
And allow your mind to be still,
Directing away any thoughts or emotions that desire entry into this precious space.
And just be here.
Allowing clarity to come to you,
Instead of you seeking it out.
PAUSE…
If you desire clarity on anything in particular, go ahead and silently ask your question in this space, letting go of the need for an immediate answer.
And instead, just practice sitting in your calm place of stillness as your question marinates.
PAUSE…
For the next few minutes, allow yourself to simply be here, sitting in your space of stillness.
If thoughts or emotions come up, that’s okay.
Simply redirect them away from the doors of your special space.
Watch them go by as you bring yourself back to the stillness.
PAUSE…
May the day ahead be filled with love and light.
And may your path be clear as you connect deeply with yourself.
Namaste, Beautiful
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So breathe, my love,
And bring your attention here,
Deep into your body,
The in and out of your breath.
Far away from the movement inside your head,
And instead onto the rising and falling of your belly,
The cool air on your nose as you breathe in,
And the warm air on your nose as you breathe out.
The feeling of your body relaxing into the support beneath you,
Further and further with every breath.
PAUSE…
Listen to the sounds of the night around you,
Perhaps there’s a quiet humming of noise,
Or gentle whispers of a breeze,
Or the soft movement of the sheets on your bed.
PAUSE…
Find your rhythm,
Connecting deeply with the motion of your body,
As you enter this moment completely.
One with your breath,
One with your body,
One with the night.
One with yourself.
PAUSE…
A new season is here for you,
As you sail your ship into new waters.
This is new territory,
A brand new experience.
You glance upon the crystal blue waters,
Carefully taking note of what you see.
Gorgeous mountains in the distance,
Colored with greys and purples as they rise to touch the sky.
Diamonds are sparkling on every blue wave in front of you,
Thousands of glimmery reflections of the sun dancing with the movement.
The welcoming green of land surrounds you to your right,
And makes you feel a little more safe.
PAUSE...
But you’re still here,
Alone on your boat,
Navigating brand new waters.
And you feel the anxiety rise.
PAUSE...
All of the unknowns,
All of the fears,
All of the what if’s.
They all hide under the surface of the ocean in front of you,
And deep inside the core of you.
PAUSE…
It’s okay that they’re here.
It’s okay that you’re feeling them.
They’re part of the landscape,
Part of the journey.
So rest deeper into it all,
And allow yourself to be here with all of it,
Nodding softly to the anxiety,
Recognizing it,
Naming it,
And honoring its presence here,
Accepting the part it plays in the whole story.
PAUSE…
Now breathe, sweet one,
And bring yourself closer,
Deeper into yourself and the truth of your soul.
The truth that knows that you are meant to steer this ship,
That you are worthy of all this newness has to offer,
And that there is nothing that could possibly arise from the depths of the ocean,
That could ever defeat you.
No anxiety or fear that could ever dim your light.
PAUSE…
So rest now, my love,
Deeply relaxed and one with yourself.
Completely surrendered to the complexities that make up your beautiful,
Magical journey.
Sweet Dreams, Beautiful.
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Imagine the source of your discomfort,
The heart of your anxiety.
Where is it coming from?
PAUSE…
Acknowledge the feelings that arise,
But do not allow them to consume you.
Instead, imagine that you are holding it,
This source of dis-ease,
In the palm of your hand,
Examining it with care.
LONG PAUSE…
See your hands holding these anxious feelings,
As if you are cupping them gently in your palms.
Notice the weight and texture,
The way it seems to pulse with energy.
Observe it without judgment or criticism, simply allowing it to exist.
LONG PAUSE…
Within the depths of your center,
You hear the voice whisper,
I am not my anxiety.
I am strong and resilient.
My fear does not rule me.
PAUSE…
The words comfort you,
Soften you,
Strengthen you,
And dissolve the darkness.
PAUSE…
As you hold anxiety in your hands,
Now feeling relaxed and calm,
Imagine yourself slowly opening your fingers,
And releasing it all into the night.
PAUSE…
Watch as it dissolves,
And disappears into the air around you.
Releasing,
And dissolving.
LONG PAUSE…
Your body is soft,
Your mind is clear,
And your heart is light.
PAUSE…
You gaze down at your hand,
And see that all of the darkness has disappeared.
You feel yourself surrender deeper into the night.
LONG PAUSE…
Breathing clear,
Breathing light,
You find your way,
To the gentle night.
PAUSE…
The weight is gone,
There’s no more here,
Your soul is free,
From all the fear.
Namaste, Beautiful
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The night has come and it’s time to rest.
Though your body is still, your brain won’t shut off.
It feels as though it’s spinning with tasks left to do, ideas to explore and emotions to process.
So the intention of this meditation is to help you relax your body and soothe your mind, so you can peacefully drift off to sleep.
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So breathe,
And let yourself relax.
Nestling yourself into a position where you can melt into comfort,
And be aware.
Invite yourself to take a deep breath in,
Filling up your body with fresh, cleansing air.
And breathe out, releasing anything stale or unneeded.
One more deep breath in,
Feeling the cool air clean everything inside,
And breathe out, letting it all go.
Now breathe,
In sync with your body’s regular rhythm,
In and out,
Calm and clear,
Present and relaxed.
Breathe…
PAUSE…
There are answers here that you’ve been seeking.
Tiny openings that can lead to fresh, new adventures.
Whispers that can shine light on the darkness of confusion.
Just listen…
PAUSE…
A gentle hand touches yours,
Inviting you to hold it,
Inviting you to trust her.
Let me guide you, she whispers.
Feel your fingers entwine with hers,
And the comforting warmth travel from your hand,
Up your arm,
And into your heart.
PAUSE…
Feel it all unravel.
The control,
The how’s,
The logic.
They cannot lead you to where you want to go.
They cannot dance with you in the magical ballet.
Only you can do that,
When you’re here,
One with your deep self,
Surrendered to her loving guidance,
And trusting her to lead you to the next best thing,
Trusting her to help you see the blessings,
The opportunities,
And the serendipitous timing of it all.
So breathe,
And listen.
Namaste, Beautiful
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So breathe in deep,
And expand your belly wide,
The air will bring new life,
And create more space inside.
PAUSE…
Breathe in deep again,
And let it slow you down.
Breathe out fully now,
Feel lighter all around.
PAUSE…
Breathe in and relax,
Breathe out and release.
Breathe in,
Breathe out.
LONG PAUSE…
Acknowledge those fears,
See them with clear eyes,
Honor that they’re here,
Listen to their cries.
PAUSE…
There’s wisdom there,
Beyond those scary screams.
Take a good look inside of them,
Fear is more than what it seems.
LONG PAUSE…
What is fear saying?
What is really there?
If you open yourself to listen,
Perhaps fear will share.
PAUSE…
I’m here to protect you, she says.
To keep you safe and alive.
You’ve been hurt before,
And I just want you to survive.
PAUSE…
You breathe in slowly,
And gently embrace your fear.
You thank her for her love,
Then whisper in her ear.
PAUSE…
I will hold your hand,
As we walk through this new door,
You’ll be by my side,
But your voice, I must ignore.
PAUSE…
I must choose what’s best,
To thrive in my own way.
Even when it’s scary,
And you freeze me so I’ll stay.
PAUSE…
You come within yourself,
And find the stillness inside.
Here you see the truth,
Here you cannot hide.
PAUSE…
You take fear’s hand,
And suddenly you know.
All her power has faded,
You are free to go.
LONG PAUSE…
Breathe,
And relax.
Breathe,
And release.
PAUSE…
You are open,
You are free.
You are light,
Sleep now, and be.
Sweet Dreams, Beautiful.
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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
So relax, my love,
As you settle deeply into comfort.
Relax your face,
Release your jaw,
Drop your shoulders,
And let your arms and legs melt.
And feel yourself breathe.
PAUSE…
Come inside,
Releasing all those thoughts and emotions from you with every breath out.
And then inviting your awareness deeper inside of you with every breath in.
PAUSE…
Feel it in the center of you,
The soft hum of stillness.
Where time doesn’t exist,
And peace shines like the sun.
There is no room for fear,
Only love,
Only love.
PAUSE…
Feel it expand,
This spaciousness inside of you,
Feel it grow out from your center,
Entering slowly into all the parts of your body,
Pushing out the thoughts and emotions,
And making more room for stillness,
Peace,
Love.
LONG PAUSE…
There is nothing to figure out here,
Nothing to do.
So just be.
And surrender to this moment,
This breath,
This life,
And this beautiful gift of spaciousness expanding inside of you,
And through you.
Namaste, Beautiful
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Settle your body and find your breath,
Allowing yourself to wiggle around a bit,
Releasing any tension or discomfort.
And on your next outbreath, drop your body further into comfort,
Feeling the sigh relax you.
Breathe.
In and out.
And see if you can extend your breathing just a little bit,
Inhaling a little deeper,
And exhaling just a little longer.
Slowing down your breath.
Slowing down your body.
Slowing down your mind.
PAUSE…
If you’re feeling physical pain, allow yourself to silently locate it,
And notice a warm hum emanating from that spot.
PAUSE…
If the pain you’re experiencing is in your heart or in your mind,
Invite yourself to feel it right now,
Observing its own throbbing energy.
PAUSE…
Now tune into the sounds of the water around you
And listen.
PAUSE…
Let the water rushing onto the shore,
Cover over your pain.
And then watch as the water retreats back into the ocean,
Absorbing your pain and taking it into its vastness.
PAUSE…
With every inbreath, invite the healing waters in,
And with every outbreath, let them take away your pain,
And feel your body,
Your mind,
Your soul,
Heal.
PAUSE...
Be here.
And let the healing waters take your pain,
And heal you.
Namaste, Beautiful.
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So Let’s Begin…
Allow yourself to settle into comfort,
Finding a position sitting or lying down that is comfortable for you.
Sinking your body into a restful place of relaxed awareness.
Bring your attention to your breath.
Go ahead and take a moment to tense up your body,
Making tight fists with your hands,
Squeezing your eyes shut and tightening all your muscles.
And then let them all go, feeling your body relax deeper into its position,
Letting yourself feel the calm release as you continue to connect with the deep rhythm of your breathing.
PAUSE…
As your body relaxes, your mind may be busy reminding you of the stresses in your life.
Calling your emotions to feel their heaviness, telling your thinking mind to figure it all out.
As you notice those thoughts and those emotions arising in you, imagine them again as clouds floating across the sky. Letting them live up there, white and fluffy and full, while you stand on the ground, allowing them to drift by you.
Soon, the clouds will fade away and become less frequent.
And your mind will find stillness in the spaces of blue sky in between.
PAUSE...
In this stillness, let yourself absorb and sit with these questions…
Is there something for me to learn here?
What creative solutions might there be?
How can I approach this differently?
What blessings are living within all of this?
For the next little bit, simply sit with these questions. There’s no need for you to figure anything out or put your mind to work. Simply be with them.
PAUSE...
The challenges in our lives are opportunities for us to progress and evolve. And once we shift out of the heaviness of the stress, we can move into an empowering mindset.
One that allows us to feel awakened, creative and abundant.
One that allows us to move forward with grace and ease and joy.
May this be that moment for you.
Namaste, Beautiful
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Today, let’s begin our day together letting go of expectations.
JOURNAL PROMPTS:
What expectations can you let go of today?
How does it feel to let go of your expectations?
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💗💗💗 Want even more Meditations & Sounds? Check out the other podcasts that are a part of the Women's Meditation Network! 1. Sleep Meditation for Women - https://womensmeditationnetwork.com/sleeppodcast 2. Morning Meditation for Women - https://womensmeditationnetwork.com/morningpodcast 3. Sleep Sounds - https://womensmeditationnetwork.com/sleepsounds 4. Meditation for Women - https://womensmeditationnetwork.com/podcast 5. Ambient Sounds - https://womensmeditationnetwork.com/ambient 6. Daily Affirmations - https://womensmeditationnetwork.com/morningaffirmations 7. Water & Nature Sounds - https://womensmeditationnetwork.com/water 8. Sleep Meditation YOUTUBE Videos - Click here to subscribe to the Sleep Meditation for Women Channel! 9. Sleep Meditation 3 Hours - https://womensmeditationnetwork.com/sleep3hours/ 10. Healing Meditation for Women - https://womensmeditationnetwork.com/healing/ 11. Meditation for Anxiety - https://womensmeditationnetwork.com/anxiety/ 12. Mindful Meditation - https://womensmeditationnetwork.com/mindful/ Learn more about your ad choices. Visit megaphone.fm/adchoices
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It’s all fear.
All those worries.
All those anxieties.
All that anger.
All the controlling, avoiding and sabotaging...
It’s all fear.
PAUSE…
Its force can be a tsunami approaching an island,
And also light raindrops on the grass.
Both will drench you with limitation,
Scarcity,
Isolation and loss.
And both can drown you and extinguish your light.
PAUSE...
So tonight, trust,
And surrender.
And breathe through the fear,
Letting it go,
Freeing it from your heart,
And liberating you from its grasp.
JOURNAL PROMPTS:
Before Bed
Write about any fear you might be aware of tonight. Without judgement.
Why are you feeling these fears?
In the Morning
What can you let go of today?
How can you practice trusting today?
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Breathe in deeply,
And pull yourself into this moment.
Fill your entire body with air,
Holding it at the top for just a moment.
And then breathe out,
Releasing the day,
Releasing the thoughts.
Another deep breath in,
Gathering up all the things left undone,
The grey clouds of emotions hiding inside,
Hold it at the top,
Hold,
And let it go,
Releasing all of it through your exhale.
Bring your breathing to an easy, natural rhythm,
And then allow yourself a moment to find your most favorite sleeping position.
PAUSE…
Come here,
Into your bed,
Your safe island of refuge.
Your worries, fears and anxieties want to snuggle with you here,
And keep you awake.
But tonight,
They’re not welcome.
Tonight, they are banned from your safe, sleepy island.
PAUSE…
So relax,
Exhaling yourself deeper into your bed.
Imagining the air flowing into your body as you inhale is finding all those parts of your body that are tense right now,
And with its gentle touch,
Dissolves that tension as your exhale releases it,
Relaxing you deeper with each breath.
Breathe in and let the fresh air find the tension in your forehead,
Your eyes,
Your cheeks and jaw,
And your neck.
Breathe out the tightness.
PAUSE…
Feel your inhale finding the stress in your shoulders,
Your arms,
Your chest,
And your stomach.
Breathe out and release the tension.
PAUSE…
Invite the air in to find the tightness in your hips,
Your back,
Your legs,
And your feet.
Exhale and let go of all the tension.
And feel your entire body melt further into your bed.
LONG PAUSE…
As your body quiets,
Your mind may be getting louder.
Sneaking in random flashes of visions that want to wake you.
But instead of looking too long,
See if you can see those thoughts or visions as they pop up,
And image them magically morphing into the shape of a shell.
A vision pops up,
A fear,
A worry,
An anxiety,
And watch it shift into a shell,
Nestled in the sand on your safe, sleepy island.
PAUSE…
One by one,
Observe any of those visions,
Anxieties,
Worries,
Fears.
As your body lies here in the comfort of your bed,
Just notice those thoughts come up,
And change into shells,
That now rest at the foot of your bed,
On the beach of your safe island of sleep.
LONG PAUSE…
Keep searching for them,
Those heavy anxieties, worries and fears plague your mind,
And collect them,
And placing the shells on your beautiful beach.
PAUSE…
When all the shells have been gathered,
And are piled high on the sand,
Imagine yourself looking at them,
Without emotion,
Without meaning,
And feeling safe knowing they are not within you,
They are not a part of you.
PAUSE…
And as you breathe in deep,
Feeling the fresh spaces now open inside of you,
Reach down,
And take those shells,
Moving them into the boat on your beach.
One by one,
Take those shells of anxiety,
Of worry,
Of fear,
And place them in the boat,
Until you see all of them piled high within its walls.
PAUSE…
Close your eyes,
Raising your face to the warmth of the sun,
Letting your mind clear in this moment,
And then place your hands on your boat,
And push it out into the ocean,
Watching peacefully as the waves carry it all away.
PAUSE…
You feel clear,
Light,
Deeply relaxed,
And free from all of those shells and their heaviness.
They are no longer here on your peaceful island of sleep.
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The intention of today’s breathwork meditation is to practice using your breath to slow down, relax, and energize.
Journal Prompts:
How do you feel after doing today’s meditation? Physically? Emotionally?
Write about anything that may have come up for you during this meditation.
Write down 3 intentions that you have for the rest of your day. Example: My intentions are to be present, to be kind and to give myself some alone time.
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Resistance is here,
And your breath can help you release it.
JOURNAL PROMPTS:
What resistance did you breathe out?
How do you feel after breathing out resistance?
- Describe anything interesting that came up for you.
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There are millions of thoughts that come through our minds every single day. And some of them are negative. And sometimes, for a variety of reasons, or even for no apparent reason at all, we cling onto those negative thoughts and let them take us down a spiral of negative thinking. This can quickly leave us feeling angry, sad, anxious and even depressed.
So the intention of today’s meditation is to help you release the negative thinking you might be experiencing right now. Giving yourself permission to let go of negative thoughts that don’t serve you well. So you can find freedom and joy in the space it creates.
Journal Prompts:
What negative thoughts do you want to release?
How did it feel to be gentle with those negative emotions, asking them to leave with softness rather than with harshness?
What thoughts do you now want to invite in? What thoughts will serve you well right now?
Did anything insightful or interesting come up for you during the meditation? Describe it.
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Feel the warmth humming in your hands,
Open to the healing that’s here.
Receive it now,
With every breath in,
Resolving the tension,
Dissolving the weight.
LONG PAUSE…
When something’s heavy on your heart,
When you’re not sure what to do,
When a situation feels like a mess.
Get quiet with yourself,
And affirm this little prayer,
Let it resolve and dissolve.
PAUSE…
Let it resolve and dissolve.
LONG PAUSE…
The knot inside,
Will loosen and untwist.
And everything will be okay.
You’ll find clarity,
And faith will push you forth.
As you find peace in your day.
PAUSE…
Let it resolve.
Let it dissolve.
PAUSE…
Be here.
Deep in the oneness of you.
Knowing you are divine.
Knowing you are free.
Knowing there is nothing you can’t handle.
There is nothing you can’t be.
PAUSE…
Let it resolve.
Let it dissolve.
PAUSE…
Surrender, my love,
To the power that knows your path.
Surrender to the purpose of all this.
Then breathe in your faith,
And your deep trust in yourself.
Let it resolve.
Let it dissolve.
PAUSE…
Namaste, Beautiful
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There’s magic that exists in your breath.
Profound wisdom in the air that flows in,
And out.
It feels,
It knows,
It heals.
It flows.
It all exists right here within you,
The ability to heal,
The ability to nurture and love,
The ability to glow.
JOURNAL PROMPTS:
What needs to be healed within you?
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The intention of this meditation is to give you an opportunity to practice letting go of the avalanche of thoughts in your mind, so you can get out of your head and into the beauty of this present moment.
JOURNAL PROMPTS:
What did you experience during this meditation?
If there are still thoughts racing through your mind, go ahead and write them all down on a piece of paper. And then crumble up the paper and if you have time, listen to this meditation again.
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So much can happen in a day.
New reports.
New statistics.
New decisions.
New changes.
And all of them can trigger so much emotion and cause turmoil.
Uncertainty. Fear. Anger. Worry.
And when these emotions swirl together, we can fall deeply into their grips, letting all the negativity weigh us down, keeping us small and ultimately adding to the energy of fear and negativity that paints the world outside of us.
But solutions are found in the light.
In the love.
In the gratitude.
In the positivity.
In the compassion and kindness.
So the intention of today’s meditation is to give you a daily practice that will help you come back to the foundations of love, kindness, gratitude, compassion and positivity that will shift your energy and the energy of the world around you.
Journal Prompts:
How do you feel right now after doing this meditation? Be as descriptive as possible.
Write down 5 things you are grateful for. Why are you grateful for them?
Write 5 affirmations beginning with I am. Examples: I am relaxed. I am generous. I am safe. I am prosperous. Write whatever comes to mind.
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If we can look our fear in the eyes,
If we can open our hearts to it,
We might be able to see beyond,
The scary cloak it wears,
And understand it…
And ourselves…
Better.
We might be able to look it in the eyes,
And hold our gaze.
We might even take fear’s hand,
And walk towards our dreams,
Trembling, yet confident,
That we will figure things out.
JOURNAL PROMPTS:
What did you experience as you tuned into your fears?
What do your fears teach you?
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Relax into the arms of sleep tonight, my love, as you call upon the blankets of serenity to cover you with their deep peace.
JOURNAL PROMPTS:
Before Bed
When you think of serenity, what do you envision?
When was the last time you felt serene?
In the Morning How can you invite in more serenity today? More peace?
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💗💗💗 Want even more Meditations & Sounds? Check out the other podcasts that are a part of the Women's Meditation Network! 1. Sleep Meditation for Women - https://womensmeditationnetwork.com/sleeppodcast 2. Morning Meditation for Women - https://womensmeditationnetwork.com/morningpodcast 3. Sleep Sounds - https://womensmeditationnetwork.com/sleepsounds 4. Meditation for Women - https://womensmeditationnetwork.com/podcast 5. Ambient Sounds - https://womensmeditationnetwork.com/ambient 6. Daily Affirmations - https://womensmeditationnetwork.com/morningaffirmations 7. Water & Nature Sounds - https://womensmeditationnetwork.com/water 8. Sleep Meditation YOUTUBE Videos - Click here to subscribe to the Sleep Meditation for Women Channel! 9. Sleep Meditation 3 Hours - https://womensmeditationnetwork.com/sleep3hours/ 10. Healing Meditation for Women - https://womensmeditationnetwork.com/healing/ 11. Meditation for Anxiety - https://womensmeditationnetwork.com/anxiety/ 12. Mindful Meditation - https://womensmeditationnetwork.com/mindful/
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Oh, the grip fear can have on us.
She arises in us so often,
Usually hidden,
Always well-meaning,
But not always welcome.
So hold her hands now,
And invite her here.
A part of you,
That you’re ready to let go.
JOURNAL PROMPTS:
What came up for you?
What fear do you need to let go of?
What is possible on the other side of fear?
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💗💗💗 Want even more Meditations & Sounds? Check out the other podcasts that are a part of the Women's Meditation Network! 1. Sleep Meditation for Women - https://womensmeditationnetwork.com/sleeppodcast 2. Morning Meditation for Women - https://womensmeditationnetwork.com/morningpodcast 3. Sleep Sounds - https://womensmeditationnetwork.com/sleepsounds 4. Meditation for Women - https://womensmeditationnetwork.com/podcast 5. Ambient Sounds - https://womensmeditationnetwork.com/ambient 6. Daily Affirmations - https://womensmeditationnetwork.com/morningaffirmations 7. Water & Nature Sounds - https://womensmeditationnetwork.com/water 8. Sleep Meditation YOUTUBE Videos - Click here to subscribe to the Sleep Meditation for Women Channel! 9. Sleep Meditation 3 Hours - https://womensmeditationnetwork.com/sleep3hours/ 10. Healing Meditation for Women - https://womensmeditationnetwork.com/healing/ 11. Meditation for Anxiety - https://womensmeditationnetwork.com/anxiety/ 12. Mindful Meditation - https://womensmeditationnetwork.com/mindful/
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We’ll begin a sentence with what if and then complete it by stating something that we desire. Sometimes these statements are completed with big, seemingly impossible things, like what if we could all live in harmony with the planet?
Sometimes these statements are just a verbalization of what we want now, like what if I could finish my work easily and quickly every day.
And sometimes these statements give us the opportunity to say some big things we want, like what if we sponsored a big family reunion on a tropical island?
The what if game is fun and always provides an opening to think about what could be. Which immediately sparks a conversation between us, and inevitably plants a seed of possibility in our life’s garden.
During today’s meditation, we’ll go deep with one of my favorite questions to ask, what if it were easy? I love asking this because we are so often programmed to believe that everything needs to be hard. That we can only get what we want if we’re willing to suffer greatly for it. That parts of our lives, like relationships, parenting, or finances automatically come with a script that is heavy and hard. But what if they were easy? Without minimizing the heaviness of our lived experiences, it does open up a space for us to see possible solutions that can invite in more ease.
JOURNAL PROMPTS:
What if it were easy? Write down anything that comes up for you.
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