Mindful Meditation for Women: Recent Episodes
Women's Meditation Network
Mindful meditations created to help you come into the present moment and live each moment deeply. Thich Nhat Hanh said, "Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes." I hope you use these guided meditations to help you come deeper into yourself and become more present and conscious of the life you're creating. Guided by Katie Krimitsos and a part of the Women's Meditation Network.
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Bring your hands to your heart,
Honoring this moment,
And easing further into comfort.
PAUSE…
Relax your face,
Drop your shoulders,
And let your belly soften.
PAUSE…
Now be here,
Present with the purposeful pause.
Open to what is inside.
LONG PAUSE…
Namaste, Beautiful
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Find them.
And watch them multiply.
As you become overwhelmed with gratitude.
PAUSE (20 SEC)...
I am full of gratitude
PAUSE (10 SEC)…
I am full of gratitude
PAUSE (10 SEC)…
I am full of gratitude
LONG PAUSE (3 MINS)…
I am full of gratitude
Namaste, Beautiful
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It’s all in your mind,
What you can and can’t do,
Your mindset dictates it all.
So settle into the truth,
That you are so much more,
It’s time to stop playing small.
LONG PAUSE…
You will be challenged,
You’re going to stretch,
Your mind will tell you no way.
But blow right past,
Those lies she tells,
Tap into your potential today.
PAUSE…
What’s possible here,
Is far beyond belief,
Others won’t believe what they see.
But deep within your heart,
You’ve always known,
That you are capable of anything.
LONG PAUSE…
So don’t fear the suffering,
Don’t shy away from the work,
The process will make you shine.
Tap into your potential,
And fully express your dreams,
You are part of the divine.
Namaste, Beautiful
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So settle in,
And surrender your body,
And your mind,
To this moment.
PAUSE…
And just breathe here for a bit.
LONG PAUSE…
Relax your body further,
Release any thoughts from your mind.
And be in this moment again.
LONG PAUSE…
The pause is filled with so much wisdom.
So come here,
Over and over again,
Practicing the pause.
Namaste, Beautiful
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Slow down your breath,
And let it melt you,
Deep relaxation tonight.
Slow down your mind,
And let it calm you,
It’s time to surrender to night.
PAUSE…
Feel your body move,
And hum with sweet life,
And breathe in gratitude for this gift.
Then think of the love,
That surrounds you right now,
And watch your energy shift.
LONG PAUSE…
The shelter you have,
The food that you eat,
The water that keeps you alive.
Find thanks for them all,
As gratitude sets in,
For these that help you survive.
PAUSE…
The hugs that you get,
The laughter that sings,
The smiles that just melt your heart.
Honor them now,
And don’t ever forget,
They’re blessings that can depart.
PAUSE…
If you have just one,
Sweet soul who loves you,
For the beautiful being you are.
True fortune is yours,
You know what love is,
Gratitude is felt near and far.
LONG PAUSE…
So as you drift off,
Let gratitude sink in,
Into your body real deep.
Feel the refresh,
Of feeling so blessed,
Let it lull you into sleep.
LONG PAUSE…
Sweet Dreams, Beautiful
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So let yourself settle,
Finding your most favorite sleeping position.
And come into your breath.
Bringing your attention away from the thoughts,
Away from the emotions,
And deep into your body.
PAUSE...
Breathe…
And let every breath in soothe you,
And every breath out release the noise inside.
LONG PAUSE…
Be here with your breath,
And let it bring you to the silence,
Let it help you hear the silence.
And as the melodies play softly in the background,
Surrender yourself,
And let the silence around you and within you take over.
Sweet Dreams, Beautiful.
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So settle yourself,
And come inside,
Identify the energy that’s here.
Give it a name,
And ask it to share,
What caused it to appear.
PAUSE…
Breathe in this truth,
And the wisdom it gives,
About who you are and your life..
Learn from it now,
And decide right here,
You no longer want the strife.
PAUSE…
In this moment you choose,
To make a conscious change,
To shift your energy now.
So reach inside and touch,
The pools of energy within,
Choose new, and allow.
LONG PAUSE…
You have the power,
To make a big shift,
Your energy can move at your will.
It takes great focus,
And a commitment to feel good,
You can, and you will.
Namaste, Beautiful
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So let’s begin by inviting your body to settle into your bed,
Allowing it to move around a bit, free to find comfort in whatever position feels best for you.
And when you find it,
Take a big, deep breath in, feeling the air go deep into every part of your body,
And then exhale all the air out.
Take one more deep breath in, filling up your chest and belly with cool, cleansing air,
And then breathe it out,
And sink deeper into your position.
PAUSE…
Be here.
And breathe.
Your attention on the simple and miraculous motion of your breathing.
The soothing rhythm,
The soft tingling that eventually fills your body as the oxygen floods you.
The calmness that arises after every breath out.
Breathe…
And be still.
Breathe…
And be here.
Deeply relaxed.
Releasing any thoughts,
Any emotions,
As you breathe.
PAUSE…
Prosperity begins with gratitude for what we already have.
So invite yourself to take some time to swim in the fullness of your blessings.
Imagining them floating around you now as your heart smiles with thanks.
Gratitude for your health,
Your family and friends,
Your shelter and all the things that make your life yours right now.
Be thankful and feel prosperous now.
LONG PAUSE...
Breathe in and be one with prosperity right now.
PAUSE…
Now let your body relax,
And imagine your dreams tapping you on your shoulder,
Ready to play.
Breathe deeply and let her take you by the hand,
And walk you through a luscious green park.
The warm sun is shining and the sounds of animals sing in the background.
Everything is alive,
Vibrant,
Filled with possibility,
And it’s all for you.
Let yourself play here,
On the playgrounds of prosperity,
Imagining all the ways you envision abundance are coming to life before your eyes.
PAUSE…
Perhaps you see money flowing in easily, filling you with trust and feelings of security.
Maybe you see yourself in optimal health, running in the distance.
Perhaps you see an abundance of time manifesting as travel and relaxation.
Just be here and walk through your park of prosperity,
Allowing your dreams to play.
LONG PAUSE…
It’s all yours, my love.
Born from the deep roots of gratitude for what you have now,
The vastness of your abundant dreams are here for you.
And you are worthy of every single one of them.
Sweet Dreams, Beautiful
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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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Drop your shoulders,
Relax your jaw,
And let your arms and legs go heavy.
PAUSE…
Breathe deeply,
And let yourself melt into comfort.
PAUSE…
I invite in more ease.
PAUSE…
I invite in more ease.
PAUSE…
I invite in more ease.
LONG PAUSE (3 MINS)…
Namaste, Beautiful
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Breathe now,
And embrace the energy that is you.
Feel it swirling around,
And creating the mystical combination of stardust that is you.
LONG PAUSE…
Now bring your attention to your center,
Imagining the energy within,
Glowing,
And gathering here.
PAUSE…
Keep your attention here long enough,
And you’ll begin to hear the calls from others,
You’ll begin to feel the push and pull of their energy upon yours.
You’ll begin to feel the invisible webs connecting us all.
LONG PAUSE…
Feel the love rise up within you,
The compassion,
The empathy.
The comforting blankets of togetherness.
PAUSE…
Namaste, Beautiful
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Keep your attention here,
On the grand plan visible on the horizon.
And away from the grains of sand in your hand.
PAUSE…
Focusing your head down will blind you to the bigger picture,
The cosmic truth of your life:
Nothing can stop you from realizing your dreams.
No one can hold you down.
The visions are yours to embrace,
The desires, yours to make manifest.
PAUSE…
So breathe fully now,
Feeling the magic in the air.
And let it fill you up.
LONG PAUSE…
Maybe you’ve been knocked down,
Perhaps you’re feeling defeated.
Another rejection,
Another disappointment,
Another closed door.
PAUSE…
It’s okay, dear one,
It’s all part of the game,
Ripe with lessons along the way.
You are unstoppable,
Remember this truth,
And then get up,
And take another step.
LONG PAUSE…
Believe.
Act.
Learn.
And repeat.
This is your cycle of life.
Believe.
Act.
Learn.
And repeat.
You are unstoppable.
Your desires are inevitable.
LONG PAUSE…
You have everything you need within you,
So come inside and connect.
Breathe deeply into the endless energy here.
Trust in the wisdom,
Learn from the pain,
And harness the fire.
Namaste, Beautiful
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So imagine your arms are stretched up above you,
Reaching to meet the falling raindrops.
Eager to pay homage to all the good.
PAUSE…
Be here in the rain,
And invite yourself to recognize each of the blessings,
Every single lucky break,
Every something special,
And especially,
All the gifts hidden amongst the darkest of storm clouds.
LONG PAUSE...
If you let them,
If you just take the time to notice them,
The raindrops of gratitude will kiss every inch of your body,
Leaving no part of you dry or unaffected by the magic inside.
PAUSE…
Be here.
Drenched with blessings.
Overwhelmed with gratitude.
Namaste, Beautiful
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Bring to mind an intention for your day.
I call forth this energy of reiki,
Universal life force energy,
For the highest and the greatest good,
And so it is,
And so be it.
PAUSE…
Take a nice long slow deep breath in,
And exhale away,
PAUSE…
Feel your face soften,
And glow.
PAUSE…
Notice your body,
With this beautiful flow of energy,
Beginning at the top of your head.
PAUSE…
Feel this energy caress your crown,
And flow,
And soothe,
The top of your head.
PAUSE…
This energy moves and flows,
And awakens your face and your eyes,
Preparing you for this beautiful day.
All that you see.
With fresh,
Clear,
Eyes.
PAUSE…
Full of beauty and wonder.
PAUSE…
This energy flows to your throat and your neck,
Caressing,
And soothing,
And opening the throat center.
PAUSE…
For all that communication,
That you will have with others and today,
May it be calm and productive.
PAUSE…
Energy flows to your heart.
Feel your heart expand,
With the joy and anticipation,
Of a brand new day.
Feel the love within you,
The love for others,
In this beautiful,
Self-love and care.
PAUSE…
Energy flows to your belly.
Feel your belly now,
Expand on the inhale,
Contract on the exhale.
Feel your power.
Feel your strength,
This source of life,
And ceasing the day.
PAUSE…
Energy flows to your hips.
So many possibilities await you today.
A sense of creativity,
Joy,
Fun,
Pleasure.
Feel invigorated and awakened,
In your hips.
PAUSE…
Energy flows to your knees.
Feel your knees,
For all the many places you will be today,
Where they will carry you.
Feel alive,
Feel balanced,
Feel awakened.
PAUSE…
Energy flows to your feet.
And as it settles at the bottom of your feet,
Feel rooted and grounded,
To start your day.
PAUSE…
Feeling all the many parts of your body,
Physically,
Emotionally,
And spiritually.
Balanced,
Focused,
And fresh.
Take this feeling into your day.
Many blessings,
Namaste,
Reiki blessings
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Relax your body,
And come into this moment.
Allowing your body to calm,
Allowing your mind to clear.
And opening yourself up to the truth of this affirmation.
PAUSE…
I am perfectly imperfect.
PAUSE…
I am perfectly imperfect.
PAUSE…
I am perfectly imperfect.
LONG PAUSE (3 MINS)…
I am perfectly imperfect.
Namaste, Beautiful
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So let yourself relax,
And feel this affirmation in your soul,
Opening yourself to anything that arises.
PAUSE…
I am powerful.
PAUSE…
I am powerful.
PAUSE…
I am powerful.
LONG PAUSE (3 MINS)…
I am powerful.
Namaste, Beautiful
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So let yourself settle,
Finding comfort within your body,
And calm within your mind.
PAUSE…
If your mind feels busy,
Become aware of your breathing,
And imagine those thoughts riding the waves of your exhale,
And dissolving as they exit your body.
PAUSE…
Breathe out the to-do’s,
Breathe out the worries,
Breathe out the plans.
PAUSE…
And relax even deeper into this moment.
LONG PAUSE…
Now see if you can imagine something you desire.
It may be an object,
A way of being,
Or a feeling.
PAUSE…
Whatever it is, imagine what you want,
Instead of what you don’t want.
PAUSE…
For example, imagine a full bank account,
Rather than the pain of not enough money.
Imagine yourself in optimal health,
Instead of the suffering of sickness.
PAUSE…
Bring into focus this desire,
And give yourself a moment to sit in it,
Using all your senses to be present to it.
LONG PAUSE (2 MINS)...
Now find your breath again,
And feel a warmth within you.
PAUSE…
Energy flows where your focus goes.
PAUSE…
Feel the warm flow of energy into your desires,
And open yourself to receive.
Namaste, Beautiful
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The calm will first saturate your body,
Then your mind,
And finally, your soul,
So you’re drenched in its blue waters.
And because you allow it to do so,
It will then emit its calming waves out from you,
Calming the chaos from which you came.
PAUSE…
The bees will depart,
The space will clear,
The noise will dissolve.
And then,
All that exists is the calm within you,
And the calm around you,
Wrapping you up in its blankets and carrying you off into the night.
LONG PAUSE…
So let yourself inhale a bit deeper,
And exhale a little longer,
Feeling your body slow down,
Feeling your mind slow down,
And letting your soul relax.
PAUSE…
Feel the blankets of calm covering you,
As you release the tension from your face,
Lower your shoulders,
Open your chest,
Soften your belly.
PAUSE...
Feel the calm cascading down your spine,
From your neck,
All the way down your back,
Melting you deeper into your bed.
PAUSE…
Feel your hips release,
Your thighs relax,
Your right leg grow heavy,
And your left leg melt.
PAUSE…
Let your toes release any energy left in your body,
As your feet soften.
LONG PAUSE…
Sleep now,
As your body is wrapped in the blankets of calm.
As your mind swims in the sea of silence,
And your soul is one with deep peace.
Sweet Dreams, Beautiful.
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Breathe…
And bow your head in gratitude for this moment in your journey.
PAUSE…
Freeze the frame of the movie,
Whose ending you’ve given your focus,
And zoom into this moment,
Right here.
LONG PAUSE…
Honor the blessings that are unhinged from their future outcomes,
And feel them in this moment.
Drink them in deeply,
And fill yourself with joy.
LONG PAUSE…
There is an abundance of joy in the journey,
In every single step,
Every single moment,
Every single breath.
Namaste, Beautiful
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So breathe in fully,
And relax yourself into comfort.
PAUSE…
Breathe everything out.
And imagine every inhale clears and opens.
Clears,
And opens.
PAUSE…
Let those stories dissolve.
Let those boundaries crumble.
And look upon the vast, endless space of your life,
And dream.
LONG PAUSE…
What could possibly be,
If you had no limits?
What could grow here?
What could thrive here?
LONG PAUSE…
“There are no limits to what you can achieve with your life, except the limits you accept in your mind.”
Namaste, Beautiful
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Let’s begin by closing your eyes if you haven’t already,
And go ahead and take a deep breath,
Giving your body a bit of a pattern interrupt,
A message for it to stop and come inward.
Take another deep breath in,
And this time see if you can imagine all that air filling your body,
All the way down to your toes.
And as you exhale, feel the release of the day.
The release of the past.
The release of the future.
The release of anything that isn’t here and now.
Bring your breathing back to a comfortable rhythm.
And just stay here for a bit.
Breathing.
Being.
PAUSE (1 MIN)…
Feel your body move.
Aware of the miracle of its complexities.
Breathing for you, giving you life.
Let yourself dance with her rhythm in this moment.
PAUSE (30 SECONDS)…
Now become aware of what is around you.
With no judgment.
No thoughts.
Just aware of what’s there.
PAUSE (1 MIN)…
Now place your hand on your heart.
Letting the heat of your hand nourish your chest,
And take one deep deep breath in, expanding your belly as much as you can.
And let your voice hum as loudly as you like on your exhale.
PAUSE...
Be here.
Now.
LONG PAUSE (2 MINS)...
Be here.
Now.
Namaste, Beautiful.
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So come into presence,
Pulling your attention inside.
Away from the thoughts,
Away from all the moving parts of the day.
PAUSE…
Find your rhythm,
And settle yourself deeper into comfort.
PAUSE…
What speckles of joy can you find around you?
Within you?
PAUSE…
What has made you smile?
What has felt light?
What has been coated in love?
LONG PAUSE…
Find your joy today.
Namaste, Beautiful
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So let your body melt,
Deep into your bed.
Feel the way you make your own space.
PAUSE…
Breathe in full and deep,
From your belly all the way to your head.
Then hold it here for a moment,
And then let it go,
Breathing all the way out.
PAUSE…
Relax into the easy rhythm of your breathing,
Aware of the motions of your body,
As you inhale,
And exhale.
PAUSE…
Imagine your body,
Gently floating through the night.
Restoring,
Relaxing.
PAUSE…
Breathe by breath,
You move through time,
Knowing that dreamland will heal.
Moment by moment,
You release what’s been here,
All the planning,
The doing,
The worries.
PAUSE…
Let them go…
PAUSE…
Let it all go,
So you can begin anew.
LONG PAUSE…
In the distance,
You can see the shores of morning,
As the sun softly warms your face.
It melts away,
Anything that was left,
So tomorrow can become today.
Sweet Dreams, Beautiful.
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There’s nothing for you to do.
Nothing for you to accomplish.
Just be,
Present with the songs of the sunrise.
LONG PAUSE (5 MINS)...
May the new day fill you up with light,
Possibility,
And gratitude.
Namaste, Beautiful
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So let yourself settle in,
And take a big, deep breath,
Signaling to your body and mind that it’s time to slow down.
PAUSE…
Surrender to the gentle rhythm of your breathing,
Letting it soften you,
Open you,
And calm you.
LONG PAUSE…
There may be wounds inside.
Memories of old friendships,
The laughter and the tears.
PAUSE…
See if you can see deep into the wounds,
Those moments of disappointment,
Sadness,
Anger,
And fear.
PAUSE…
Now as you breathe,
See if you can imagine a soft light coming down upon these memories,
Covering these wounds,
And slowly,
With every single breath,
Healing them.
PAUSE…
Forgiveness rises within you.
For them,
And for yourself.
As you let the wounds heal,
And let the pain go.
LONG PAUSE…
Feel the love and the tenderness that’s here.
The understanding,
And appreciation.
And feel as space opens up,
As heaviness dissolves away.
Namaste, Beautiful
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The naysayers sing their opera,
Each voice harmonizes with the next.
Let them entertain themselves,
While you continue on your path.
PAUSE…
There will always be those,
Who cannot see your vision.
Who do not know your truth.
Who feel big by keeping you small.
Their thoughts,
Their words,
Their beliefs,
Are none of your concern.
PAUSE…
So relax deeply,
And come home to yourself.
One with your breath.
One with your dreams.
LONG PAUSE…
Ignore the naysayers,
And keep dreaming big.
Namaste, Beautiful
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So come inside,
And settle in.
Come into this moment,
Honoring the sunrise,
Showing up to the new day.
PAUSE…
To open up space,
We must let go of the old.
So let each inhale search inside,
And gather up those thoughts,
Those memories from yesterday,
All those unfinished tasks,
And any emotions that are there.
PAUSE…
Gather them up,
One by one,
And as you breathe out,
Let them go.
LONG PAUSE…
Release each one,
Old stories,
Old thoughts,
Old ways of seeing the world,
So you can come here,
Open,
Free,
And fresh.
LONG PAUSE…
Feel your body melt deeper,
As it has less weight to hold.
PAUSE…
Feel the spaciousness in your mind,
Fertile, and ready for the new.
PAUSE…
Feel the lightness in your heart,
As you are here,
Ready for the sunrise of a new day.
Namaste, Beautiful
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So come inside,
As you invite your body to relax.
Relax your shoulders,
Soften your face,
Let your arms and legs relax.
PAUSE…
Breathe here for a bit,
Following your breath in and out of your body,
And letting it slow you down.
LONG PAUSE…
Imagine you have a big basket next to you.
And as thoughts arise within you,
Reach your hand out and grab them,
One by one,
Like leaves floating by in the wind.
PAUSE…
Take a moment to observe each one in your hand.
And determine where it will go.
Bring the positive, empowering thoughts close to you,
And lay them in your basket.
PAUSE…
And let the ones that are negative or limiting leave your hand,
Drift away back in the wind,
And dissolve to nothing.
LONG PAUSE…
This is your moment of discernment.
Your chance to keep a thought,
Or let it go.
You have this power in every single moment.
PAUSE…
So choose the thoughts that are in alignment with your soul,
The ones that lift you up,
Encourage you,
Remind you that everything is possible,
And that you are worthy.
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 settling into comfort.
Letting your face soften,
Your shoulders drop,
And your arms and legs relax.
PAUSE…
Find your center,
As you bring your attention onto the rhythm of your breath.
PAUSE…
Breathe in a little deeper with every inhale
And breathe out a little longer with every exhale.
Slowing you down,
Clearing your mind,
And calming your body.
LONG PAUSE…
The glow of red, hot pain lives somewhere inside.
Where what we want fights harshly again what is.
PAUSE…
It pulsates when someone isn’t acting the way we want.
It bubbles when a situation isn’t what we want it to be.
PAUSE…
It roars with violent waves and tells our ego that the only way to calm it is to get what we want,
To change the situation at all costs,
Or to change the people.
PAUSE…
Our ego flares.
We make them wrong.
We demonize what goes against our desires.
And we suffer,
And cause suffering around us.
PAUSE…
Feel the toxic pain of this red glow burning throughout your body.
LONG PAUSE…
Now take a deep breath in,
Inviting the air to cleanse you,
And calm the storms of suffering.
PAUSE…
Breathing deep, again and again,
Slowly,
Fully,
Dimming the red glow of dissonance inside.
And settling into a place of stillness.
LONG PAUSE…
Here is where radical acceptance is born.
In the calm space of our deep selves.
Who transcends the ego,
And understands the freedom that comes when we let go of control,
And accept what is.
PAUSE…
I accept who you are.
I accept what is,
As it is.
PAUSE…
Radical acceptance is not weak.
It is not giving in.
It is not surrendering your power.
PAUSE…
Radical acceptance allows us to dissolve our expectations,
Be present to what is,
And opens up spaces for us to grow,
To thrive.
LONG PAUSE…
So come inside,
One with your spirit,
And imagine your healing hands gently resting upon those red places inside of you.
Accepting the people,
Accepting what is,
Accepting all of you.
Cooling the heat,
And releasing the pain.
PAUSE…
Step through the doors of radical acceptance,
And feel the freedom,
Feel the lightness,
And embrace the love.
Namaste, Beautiful
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Find your breath,
Letting it bring you inside,
And away from the thoughts.
PAUSE…
Breathe…
Slowly,
And calmly.
PAUSE…
With this sunrise,
We rise again.
Fresh,
Clear,
And ready for the day ahead.
PAUSE…
With this sunrise,
We let go of the old,
Releasing its weight,
And opening more space.
PAUSE…
With this sunrise,
A fresh, new day awaits,
And is yours to create.
LONG PAUSE…
Namaste, Beautiful
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Gently bring your hand to your heart,
And tune in to the rhythm of its beats.
PAUSE…
This heart,
This body,
This soul,
Is constantly growing,
Constantly creating.
PAUSE…
Rebirthing,
Renewing,
And evolving.
PAUSE…
She needs you to show up for her.
For her desires,
Her dreams,
Her sadness,
And her fears.
PAUSE…
She wants to live vivaciously,
She wants to be her best.
She wants to express herself,
And feel fulfilled.
PAUSE…
Unleash her,
And let her run free,
Infusing her with the vibrations of loving energy that are created by showing up,
Consciously,
Imperfectly,
Lovingly.
PAUSE…
To show up means to come inside and connect with her,
This magical creature of the universe you are.
To ask her what she needs,
To know when to push her,
To know when to let her rest,
And to take the time to know her intimately,
Even when that might feel painful or inconvenient.
PAUSE…
To show up means to look fear in the eyes,
And choose love instead.
To show up means to try,
Even when you’re not perfect,
And find joy in the process.
To show up means to take action even when you don’t want to,
Because the other side that action is alignment with your values.
PAUSE…
So feel your heartbeat,
And pour love deeply into it,
Deep into you.
PAUSE…
Keep showing up.
For yourself.
For others.
For the world.
Namaste, Beautiful
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Lao Tzu said, “Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character, it becomes your destiny.” PAUSE… It begins here, in this time you are dedicating to yourself. Breathing in and out Filling your cup with calm and clear energy for the rest of the day. PAUSE... Untangle yourself from thoughts of the past and the future, PAUSE... and be here with this intentional act of meditation. This habit of creating quiet within. LONG PAUSE... From this space of calm, See if you can become aware of, Any habits in your life that are not serving you well. LONG PAUSE… Take a deep breath in, And on your exhale, Imagine yourself releasing those habits, And the power they’ve held over you. LONG PAUSE… From this space of calm, See if you can become aware of, Those habits that serve you well, And help you to shine from the inside out. LONG PAUSE… Breathe… “Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character, it becomes your destiny.”
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 settle into a comfortable position,
And close your eyes.
PAUSE…
I’ll count with you for this first round,
And then will give you space to practice on your own.
All we’re doing is silently counting each breath in,
And each breath out,
From one to ten.
PAUSE…
Breathe in one,
Breathe out one.
PAUSE..
Breathe in two,
Breathe out two.
PAUSE…
Breathe in three,
Breathe out three.
PAUSE…
Four,
Four.
PAUSE..
Five,
Five.
PAUSE…
Breathe in six,
Breathe out six.
PAUSE..
Seven,
Seven.
PAUSE…
Eight,
Eight.
PAUSE..
Breathe in nine,
Breathe out nine.
PAUSE..
Breathe in ten,
Breathe out ten.
LONG PAUSE…
Now, take ten conscious breaths on your own.
Being gentle with yourself if you lose count,
Or find yourself swimming in thoughts.
It’s all okay.
Just bring your attention back to your breath,
And begin counting again.
LONG PAUSE FOR 10 DEEP BREATHS…
Namaste, Beautiful
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So breathe in deeply,
As you come into comfort.
Let your eyes fall heavy,
Your shoulders drop,
And your body relax.
PAUSE…
Imagine yourself staring down upon the water,
Its surface smooth like glass.
As your face is reflected back to you,
Hear your voice whisper,
I accept all of you.
Just as you are.
PAUSE…
Breathe in this love.
LONG PAUSE…
Now notice small waves have begun to ripple through the water,
Upsetting the mirror,
And disturbing your vision.
PAUSE…
Breathe in calm.
Breathe in acceptance.
And look at the water again,
With fresh eyes that see the beauty of the waves.
LONG PAUSE…
Every breath is an opportunity for you to accept yourself,
Accept what is,
And feel the freedom it creates.
Namaste, Beautiful
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Relax,
And find your breath.
Lean into its soft waves of air traveling through your body,
And feel it slow you down.
PAUSE…
Let your inbreath go deeper,
And your outbreath reach further.
In,
And out.
Relax your body.
Relax your mind.
Relax your soul.
LONG PAUSE…
The mind calls to you,
Filled with the details of things left undone,
Worries about what’s ahead,
And the flood of emotions that accompany them all.
She’s loud.
Dramatic.
And persistent.
PAUSE…
But your breath is more powerful.
She’s calming,
And soothing,
And connects you to your soul.
The voice whose whispers can drown out the noise of the mind.
PAUSE…
So breathe here tonight,
Deeply into the center of you,
And let your body melt fully into your bed.
PAUSE…
All those thoughts,
All those worries,
All those emotions,
They’re clouds in the sky above,
Far away,
Light,
Slowly floating by you.
PAUSE…
Be here,
And just observe.
Notice that some of the clouds are grey,
Heavy with moisture,
Threatening to rain.
PAUSE…
Some clouds are flashing with lightning,
Erratic, unpredictable,
And even scary.
PAUSE...
Some clouds are white and fluffy,
And some are thin streaks across the sky.
Just be here,
And notice them.
Watching them all roll by,
Far above you,
Out of reach,
And unable to touch you.
PAUSE…
You are safe here,
In the stillness of the night,
Far away from the thoughts in your mind,
Disconnected from their stories and emotions,
Free to sink into peaceful sleep.
PAUSE…
Let the thoughts pass,
As you sink into deep sleep.
PAUSE…
No matter what the clouds looks like,
No matter how scary or heavy they may seem,
Nothing can touch you here.
PAUSE…
So relax deeply,
As your mind quiets,
As your body softens,
And your soul embraces the stillness of the night.
Sweet Dreams, 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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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
Notice your thoughts,
The windstorm of sound.
Watch it from afar,
And allow it to slow down.
PAUSE…
Slow down…
Slow down…
LONG PAUSE…
Now ask your body to melt,
Deeper into its core.
Appreciating its rhythm,
And readying it to restore.
PAUSE…
Calm down…
Calm down…
LONG PAUSE…
This pause will bring you home,
Back to the center of you.
Where clarity is waiting,
And love lives true.
LONG PAUSE…
Namaste, Beautiful
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So gently ease yourself into your most favorite sleeping position,
Squeezing your eyes shut tight for just a few seconds,
One, two, three…
And then release the tension and relax,
Feeling the weight of your eyelids gently soften your face.
Now take a deep breath in,
Filling up your belly with air,
And then holding it for just a few seconds.
Hold it.
And then exhale,
Releasing the air, releasing the tension, releasing the day.
PAUSE…
Find your breath.
Let yourself follow it,
In and out.
Expanding and contracting.
Cleansing and releasing.
Surrender to it,
The rhythmic motion of air,
Like the waves of the ocean dancing with the beach,
Rising and covering the sand,
And then retracting and releasing its hold.
Breathing in,
Breathing out.
Breathe…
PAUSE…
Everything that you’re holding onto right now,
All those thoughts,
Worries,
Plans,
Desires,
Breathe them out every time you exhale.
They do not belong here.
They have no power in this moment.
It’s only you,
And your breath.
So breathe them out,
And let them go.
PAUSE…
Feel a space slowly open up inside,
A space with no past,
A space with no expectations,
A space with no boundaries.
And see if you can feel this space expand just a bit more with every new breath in.
Breathe out and release,
Breathe in and expand.
PAUSE…
Melt deeper into your bed,
And feel the spaciousness inside of you grow,
Making room for tomorrow’s new beginning.
A chance to wake up to a fresh, clean slate.
Anything is possible here.
Nothing from the past can imprison you,
Nothing from the future can scare you,
Let that all go,
And be here now with the lightness of this space inside,
Where new beginnings abound.
Sweet Dreams, Beautiful
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Close your eyes and come inside,
Settling your body so you’re comfortable and alert,
And slowing down your breath as you drop into that special space.
The space where your breath and your body and your soul are in sync,
Your mind is calm,
And you are here.
Fully present.
Be here for just a bit.
PAUSE...
And if you find your mind wandering,
The thoughts spinning,
Or you being distracted in any way,
It’s okay.
Just come back to your breathe,
Perhaps imagining all those thoughts and distractions being released from you with every breath out.
Breathe in calm,
Breathe out the thoughts.
PAUSE...
Your divinity vibrates all around you.
And within you.
And is one with you.
Feel its warmth,
And invite yourself to drop deeper into yourself.
PAUSE…
You are divine,
A luminous being of love,
A special goddess who shines like no one else.
You did not earn your divinity through accomplishments.
You did not become more divine through the years.
You simply are divine.
And the more you connect with the magic that is you,
The more you’re able to share it with others and the world,
Through your kindness,
Your hugs,
Your work,
Your words.
PAUSE…
So breathe in and feel the joy of your divine self,
The one who stands confidently in her specialness,
And who is deeply fulfilled knowing she is here to shine her light onto others.
Namaste, Beautiful.
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So breathe in deeply,
Down into the core of you.
Letting your breath fill you up.
Then breath out completely,
Slowly and consciously,
Releasing everything on your exhale.
PAUSE…
Sink further into yourself,
As you surrender to the soft,
Slow rhythm of your breathing.
LONG PAUSE…
Let your breath bring you here,
To this present moment.
Where you can feel the wholeness of you.
LONG PAUSE…
Breathe in pride,
For the gorgeous human you are,
Right now.
PAUSE…
Breathe in gratitude,
For all the ups and downs.
PAUSE…
Breathe in unconditional acceptance,
For the perfectly imperfect you you are.
LONG PAUSE…
Others will surely judge,
The world will have a say.
But stay grounded in yourself,
And find the courage to be you.
PAUSE…
In your thoughts.
In your words,
In your actions.
You be you.
PAUSE…
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 coming into your breath,
Letting your attention shift from those thoughts in your mind to the movement of your breathing.
Inhale,
And exhale.
Expanding your breathing just a little more on every single breath,
Feeling it slow you down.
PAUSE…
Now take one deep breath in, inviting in as much air as you can into your body,
And then exhaling all of it out.
Return your breathing to a comfortable, natural rhythm,
And feel the slight tingling of more oxygen in your body.
Breathe in,
Breathe out.
PAUSE...
What are you grateful for?
Let your mind fill with words or visions that answer this question,
Feeling slightly lighter with every breath in.
PAUSE…
Take the time to acknowledge each of the things popping into your mind,
Perhaps envisioning each of them represented on a page within a book that you are turning,
Page by page,
Blessing by blessing.
Look at each page, and breathe in the gratitude on every breath in.
LONG PAUSE…
Now look at the book in your hands,
Filled with pages upon pages of blessings in your life.
Close the book gently and bring it to your chest,
Hugging it close to you.
You are so blessed, my love.
Let them infuse you with gratitude as your day begins.
Namaste, Beautiful.
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So close your eyes,
And relax your body,
All the way from your head,
To your toes.
PAUSE (10 SEC)...
And open yourself to the creativity unleashed with these words.
PAUSE (20 SEC)...
It is easy and fun for me to create
PAUSE (10 SEC)…
It is easy and fun for me to create
PAUSE (10 SEC)…
It is easy and fun for me to create
LONG PAUSE (3 MINS)…
It is easy and fun for me to create
Namaste, Beautiful
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Let’s begin by taking a deep breath in,
Letting the air come all the way to the top of your head.
And then exhale,
Releasing out any heaviness inside of you.
Another deep breath in,
Expanding your chest and belly as far as you can,
And then breathe out,
Letting it all go,
And relaxing deeper into your position.
PAUSE…
Now for the next little bit,
Just be here,
And allow yourself to take a loving inventory of your words.
Observing what words you use to speak to yourself,
Your loved ones,
The world.
PAUSE…
And as you sit with it,
Ask yourself if there are words you can replace,
Delete,
Or add.
LONG PAUSE…
Today is a new day to practice using the power of your words.
Namaste, Beautiful
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So settle into a comfortable position,
Taking a deep breath in, feeling your belly fill with fresh air,
And then exhaling, feeling the release relax you even further,
Melting your body,
Easing your mind,
And letting the nice, easy rhythm of your breathing bring you to the space of stillness inside.
Breathe…
PAUSE…
Feel your mind and body relax their hold on what’s blocking you.
The stresses,
Worries,
Sadness,
Desires to organize and perfect,
The fears and negative thoughts.
With every breath out,
Feel them release from you,
Taking their heaviness away.
Breathe in,
Breathe out.
Seeing the grey clouds leaving your mind, body and soul with every breath out.
LONG PAUSE…
Now come back to your breath,
And take a deep breath in,
Feeling the oxygen cleanse you,
And exhale the last bits of heaviness out.
PAUSE…
Feel the lightness.
The spaciousness.
The simplicity of the present moment.
And allow yourself to silently say thank you from this place.
Perhaps with clarity on what you’re thankful for,
Or perhaps with a simple awareness that thankfulness exists within you.
And feel the light of gratitude illuminate you.
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
Settle yourself into comfort,
And invite your body to relax.
PAUSE…
Let your eyes close with the heaviness of the day.
Let your cheeks soften.
Drop your tongue from the roof of your mouth.
And feel your whole face soften and relax.
PAUSE…
Lower your shoulders,
And open your chest.
Let your arms and legs get heavy,
And melt deeper into your bed.
Breathe…
PAUSE…
There are millions of little things,
That create who you are,
And the life you get the live.
PAUSE…
So rest deeply tonight,
As you let them kiss you,
Like little bubbles of air rising to the surface,
As you float at the top of the water.
LONG PAUSE…
Let gratitude rise within you,
For your breath,
Your incredible body,
Your beautiful mind.
PAUSE…
Feel gratitude for the water you drink,
The food you eat,
And the ease with which you get both.
PAUSE…
Breathe in gratitude for relationships you have,
The people who color your life,
The joy and challenges they’ve created for you.
PAUSE…
Feel the bubbles of gratitude for the bed beneath you,
The blankets covering you,
The pillow beneath your head.
LONG PAUSE…
Ride the soothing waves of your breath.
In and out,
In and out.
Relaxing,
Releasing.
LONG PAUSE…
The bubbles of gratitude refresh you,
And make you float.
They are endless.
PAUSE…
Thank you for the feel of the earth beneath my feet.
Thank you for the songs of the birds.
Thank you for the kiss of the wind.
LONG PAUSE…
Thank you for the laughter that ignites my soul.
Thank you for the tears.
Thank you for the conversations that shift my world.
LONG PAUSE…
One by one,
You feel them float up,
And tickle your skin.
One by one,
They fill you with love,
And tremendous peace.
One by one,
They create your world.
Joyful.
Blessed.
Full.
Sweet Dreams, Beautiful.
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The doorway to your inner voice,
Is this present moment.
This breath.
This space that exists within you,
When you release your thoughts and emotions.
Be here.
And listen for a bit...
LONG PAUSE…
Feel that spaciousness expand.
This is you.
Be here,
And connect to your inner voice.
LONG PAUSE…
Everything you are seeking,
Is already here inside of you.
All you have to do is be here and listen.
She is always here to guide you with never ending love.
Namaste, Beautiful
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So settle into comfort,
And feel your body relax,
Piece by piece.
Exhaling deeper into comfort with every breath out.
PAUSE…
Breathe…
And be here.
PAUSE…
I am aligned.
PAUSE…
I am aligned.
PAUSE…
I am aligned.
LONG PAUSE (3 MINS)…
Namaste, Beautiful
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So take a look at what lies inside,
Those hopes, desires and goals.
Oftentimes we hear a voice that tells us no.
You can’t do that, it says,
It’s never been done.
You’ve failed too many times before.
You can’t do that,
It’s way too hard,
You don’t deserve the rewards.
PAUSE…
This voice,
She’s not you,
She’s fear coming out to play.
So take a deep breath,
And come inside.
You know the truth today.
PAUSE…
Yes you can.
Yes you can.
PAUSE…
Anything you want to do,
Anything you can possibly dream up,
Is yours to step into, my dear.
So don’t let that voice,
Determine your fate,
You are the one in charge here.
Yes you can.
Yes you can.
PAUSE…
Just one step today,
Is all it takes,
To put it all in motion.
One day at a time,
Will build your confidence,
And deepen your devotion.
PAUSE…
Yes you can.
Yes you can.
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 relax your body,
And bring your attention inward.
With every exhale,
See if you can settle just a bit deeper into comfort,
Letting go and releasing,
Letting go and releasing.
And be here.
PAUSE…
Take notice of any thoughts that might be popping up for you.
The things you want to complete,
The things you want to fix,
The things you want to create.
The things you want to figure out.
Just notice them coming up.
Separate from you,
Swirling around like butterflies around you.
And then bring your attention to your breathing.
PAUSE…
Follow your breath,
This beautiful giver of life who only lives in the now.
Hold onto her,
And ride her waves of movement in and out of your body,
Slowly,
And surrender yourself to her soothing rhythm.
Breathe…
PAUSE…
There’s nothing for you to do right now.
Nothing for you to figure out,
Nowhere you need to be.
So come into this moment,
One with your breath,
One with your body,
One with your soul,
And one with the universe.
And let the warming energy of the now invigorate you.
LONG PAUSE…
Be here.
In the beauty of the present moment.
And open yourself up to the refreshing energy awaiting you here.
Namaste, Beautiful
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So relax deeply into comfort,
And settle into the rhythms of your breathing.
PAUSE…
Let the thoughts go.
Let your mind clear.
And come into this present moment.
PAUSE…
You deserve a community of people who accept, love and support you.
So let this affirmation call them in.
PAUSE…
I am surrounded by people who lift me up.
PAUSE…
I am surrounded by people who lift me up.
PAUSE…
I am surrounded by people who lift me up.
LONG PAUSE (3 MINS)…
Namaste, Beautiful
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Come inside,
And invite your body to settle.
Let your mind clear,
And your eyes get heavy.
PAUSE…
Be here in this moment,
One with your breath,
One with your body,
One with you.
PAUSE…
Breathe in,
And tap into these pools of energy,
Awaiting you inside.
LONG PAUSE…
Feel it hum,
In sync with your beautiful rhythms.
Feel it glow upon your skin,
Exuding your special blend of energy.
LONG PAUSE…
Tap into your energy,
And let it nourish you,
And spread love into the world.
PAUSE…
Namaste, Beautiful
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So breathe,
And bring your attention inside.
Away from the thoughts,
Away from the details of the day,
Away from all the emotions swirling around.
PAUSE…
Come inside,
Connecting to your breath,
And bringing yourself home,
Deep into you.
PAUSE…
I am beautiful.
PAUSE…
I am beautiful.
PAUSE…
I am beautiful.
LONG PAUSE (3 MINS)…
Namaste, Beautiful
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