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Morning meditations created for women. Start your day with a moment of mindfulness with the Morning Meditation for Women podcast. Whether you’re new to meditation, trying to kickstart your meditation practice, or a seasoned meditator, you’ll love these quick meditations designed to start your day with intention, love and a deep sense of peace. Created for those who identify as women or anyone who feels called to listen ?. Brought to you by the Women’s Meditation Network and hosted by Katie Krimitsos. Get more meditation resources at https://WomensMeditationNetwork.com
Support this podcast: <a href="https://anchor.fm/morningmeditationforwomen/support">https://anchor.fm/morningmeditationforwomen/support</a>
Jul 26, 2024
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Breathe.
And take a moment of silence
to just observe your thoughts.
PAUSE
Now, breathe again,
and visualize a beautiful woven basket
where you place all those thoughts in it,
so you are ready for meditation.
PAUSE
Take a moment,
and envision yourself on a beach
just comfortably sitting
and taking in the surroundings.
PAUSE
And in the distance,
you see a group of brown pelicans
bobbing up and down in the water
enjoying their time together quietly
PAUSE
A little while later,
the pelicans lift
out of the water
and form a V,
as they circle
around the beach.
There is no squawking or noise.
It’s as if they all just connected
and understood.
You understand and feel
the beauty in that.
PAUSE
As you continue to watch the pelicans,
you notice their patient approach
to catching their food.
They fly a few feet above the water,
Gazing into it,
waiting for the right opportunity.
Then, when the opportunity arises,
they dive.
They scoop up a fish
with their beaks,
and tip back their necks
to swallow it.
They return to patiently flying
and looking for more food together.
PAUSE
Moments later,
the pelicans change directions
and fly out toward the horizon,
the wings open and gliding,
forming a silhouette
against the sun.
PAUSE
Now, draw in a deep breath,
and let the energy of the pelicans
into you.
Feel their patience
and connectedness to each other.
PAUSE
Now, take a moment,
and allow yourself
to create an intention
from the pelican’s energy.
“I will approach life with patience for myself and others.”
PAUSE
Draw in another breath,
and let the intention really into
your heart.
As it settles there,
know that you can access it,
and the essence of the pelican,
at any time.
It is yours always.
NAMASTE, BEAUTIFUL
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00:10:30
Jul 25, 2024
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Take a deep breath,
and let yourself relax.
Breathe again,
and relax even more deeply.
PAUSE
Breathe deeply once more,
and as you do,
let your mind open
to new possibilities.
PAUSE
Now, imagine, if you can,
sitting on the edge of a dock
when a wrinkly, whiskered face
with soulful eyes
pops out of the water.
It’s a manatee.
a gray, billowy manatee.
PAUSE
And, while watching the manatee,
you become aware of its
friendliness.
It seems like it smiles at you,
and you smile back.
PAUSE
The manatee moves
with a slow gracefulness.
It leads with its gentle spirit,
stopping and slowing
for other fish,
or to pop its head out again
and say, “Hi” again to you.
PAUSE
Now, imagine if you can,
feeling a sense of connectedness
to the manatee.
Take a moment and feel
the creature’s gentle spirit,
its innate kindness and peace
in you.
Hold onto that feeling.
PAUSE
After a few moments,
the manatee submerges,
and then in a languid glide,
moves out to sea.
PAUSE
Yet, as the manatee swims off,
something of its spirit
stays with you.
In that moment,
you feel a change.
PAUSE
Now, draw in a deep breath,
and as you do,
feel the kindness and gentleness
of the manatee
settling in you.
Breathe again,
Allow yourself to
create an intention
based on the manatee’s spirit.
“I will embrace a life of kindness and gentleness.”
PAUSE
Let that intention sink into you
and be your guide for today
and all days that follow.
With that intention leading you,
greater peace and harmony will naturally
become part of your life.
NAMASTE, BEAUTIFUL
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00:10:14
Jul 24, 2024
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This special Reiki Sleep meditation is guided by my good friend and Reiki Master, Tina Conroy. If you’d enjoy it and would like more Reiki resources from her, visit TinaConroy.com.
I invite you to place your hands on your heart.
Settle into this moment,
Resting your body and lying down.
PAUSE…
This energy treatment will help soothe your nerves,
Release any tension and stress.
Breathe with me now.
Take a nice long slow deep breath in,
And exhale through your mouth and release.
PAUSE…
I call forth blessings of healing today.
I call forth your own spirit, spirit guides, angels, guardians, and masters,
To surround you in healing.
Feel free to place any special intention in your own mind,
And we call this forth for the highest and greatest good.
PAUSE…
As you begin to settle in deeper and deeper,
It may be difficult to let go.
Feel the back of your head,
Surrender into the surface your lying on,
So that you feel completely held and supported.
Todays healing treatment will feel like a fresh new day,
Releasing any negativity and bringing in positive beautiful feelings
LONG PAUSE…
Begin at the tips of your toes.
Feel your feet and the heals placed on the floor or bed relax.
Allow your legs to completely let go of any tension or any holding.
Notice your ankles soften, your shins and calves melt,
Your knees relax, your upper legs and hips surrender,
Your lower back lets go of so much tension your holding,
Your belly soft and sweet.
PAUSE…
Relax any tension in your upper chest and shoulders,
And down your arms,
Your throat and neck soften,
And your face is completely relaxed.
PAUSE…
I know you’ve been holding so many thoughts in your mind,
That's caused so much stress and anxiety.
But in this moment feel at the top of your head,
As I place my hands, this beautiful warm healing light.
Go within your body and begin to notice,
All the many places that are stuck or blocked.
And this light will travel to all of them for balance and peace.
PAUSE…
Explore with me now as you go within your body,
And notice any areas that are holding this tension.
It may be a feeling, a knowingness,
Or perhaps you see it as a gray mist.
This Reiki energy pours in from the top of your head,
It’s pure white light, this light of healing begins to move throughout your body.
The top of your head feels warm and inviting.
Your hair and your scalp feel soft and surrendered.
I move my hands over your eyes,
And the warmth is so powerful the face feels as if the sun is basking down.
Your eyes settle in, the skin around the eyes soften,
All tension in the face melts.
PAUSE…
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00:33:12
Jul 24, 2024
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Draw in a deep breath,
and let your whole body relax.
Feel the relaxation
spreading throughout.
PAUSE
Breathe in some more,
letting any distracting thoughts
gently drifting away,
leaving you relaxed and peaceful.
PAUSE
Now, imagine seeing a
beautiful sea turtle
with a shell of
brown,
olive green,
and black.
PAUSE
And, as you observe
the turtle,
you notice its
gentle, dark eyes
that scan the water.
PAUSE
You notice the
effortless motion
of the turtle’s flippers
that glide it through the water.
PAUSE
You notice its rough, wizened face
that suggests decades
of life and wisdom.
PAUSE
As you move along
with the turtle,
you see that it rises to the surface
for a few moments.
It pokes its head out
and then floats,
letting the warm sun
gently bathe its body.
PAUSE
After a while,
the turtle dives
back into the water.
But the descent is
slow and graceful.
There is no rush.
Just a peaceful progression
to what is next.
PAUSE
As the turtle reaches the bottom,
it nibbles on some sea grass,
savoring every bite.
Again, there is no rush.
PAUSE
Now, bring yourself back
to the present moment.
And, as you do,
ask yourself
what have you learned
from the sea turtle.
Can you find areas in your life
where you can slow down?
PAUSE
Breathe.
and create an intention
to slow down the pace of your life,
to give yourself less stress,
and to let every moment matter.
“I will slow down and savor the moment.”
Just like the sea turtle.
Practice,
and it will be yours.
now and always.
NAMASTE, BEAUTIFUL
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00:11:09
Jul 23, 2024
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Oh, the courage that it takes to live.
To truly live.
PAUSE…
To follow our passions.
To experiment with interests.
To fall in love.
To live our values.
PAUSE…
Oh, the courage it takes.
So relax your body,
Deep into comfort.
PAUSE…
Let your breathing,
Slow down.
PAUSE…
Anais Nin said, “Life shrinks or expands in proportion to one’s courage.”
PAUSE…
Be here with this quote.
And see what it brings up for you.
LONG PAUSE (3 MIN)…
“Life shrinks or expands in proportion to one’s courage.”
PAUSE…
How will your life expand today?
Namaste, Beautiful
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00:07:18
Jul 23, 2024
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Breathe in the beauty of today.
Feel it open and energize you.
PAUSE
Now, take a slow, deep breath,
and let the energy
circulate through you.
PAUSE
Now, imagine, if you can,
getting to swim with dolphins.
Together, you are in the water.
PAUSE
The first thing you observe
is how they glide and flow
in the water.
Their bodies effortlessly
cut through the sea
and under waves.
Sometimes, they even
jump over the waves.
PAUSE
As they dance in the waves,
you feel a sense of joy rising in you–
a sense of playfulness
that you may not always allow
to come to the surface.
In this moment,
that sense of playfulness
is alive.
PAUSE
The next thing you notice
about these whimsical spirits
is their connectedness
to each other.
They click and chirp,
sending coded messages
to each other.
PAUSE
As you move close
to each dolphin,
their eyes twinkle
with intelligence.
They may twirl and spin and splash,
but they are also smart and aware.
PAUSE
After a while,
the dolphins swim
to a school of fish.
the playing and splashing stop,
they become focused
on their food,
all working together.
PAUSE
Once the dolphins are fed,
they return to their joyful spirits,
dancing in the waves.
PAUSE
Now, breathe,
and return to the
here and now.
Does your life need more play?
More time to be joyful like the dolphins?
PAUSE
Breathe.
and create an intention
to add more playfulness
to your life.
“I will take time to play
and find the joy in life.”
Hold this intention close,
and whenever life gets too serious,
say it aloud,
and tap into your
inner dolphin.
NAMASTE, BEAUTIFUL
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00:10:20
Jul 22, 2024
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Gather your thoughts,
and let them
float off into the distance,
leaving you open and receptive.
PAUSE
Now, breathe.
Breathe in greater openness.
Breathe in clarity.
Breathe in peace.
PAUSE
Imagine, if you can,
that your body transforms
into a fish–
a beautiful colorful fish
swimming in the sea.
PAUSE
And, as a fish,
the first thing you notice
is that your body
is weightless in the water.
Breathe,
and allow yourself
to feel the weightlessness of your body,
the lightness of your soul.
Notice the feeling of freedom it brings to you.
PAUSE
Now, breathe, some more,
and try out your tail.
Notice its strength,
as it propels you
through the water.
How does it feel?
PAUSE
Now, take a breath,
and move your fins,
observing how they balance you
and help you steer
where you want to go.
PAUSE
Now, imagine swimming along
and coming to
a coral reef
teeming with magnificent colors.
There is blue.
There is red.
There is green.
And there is purple.
A rainbow alive in the sea.
PAUSE
And, at the coral reef,
You notice hundreds of fish.
Some are swimming.
Some are eating.
And some are just floating, motionless.
After a minute,
you realize that the motionless fish
are sleeping–
like floating peacefully
in a meditative state.
PAUSE
Take a moment,
and become aware
of being in a
peaceful, meditative state.
feel yourself floating.
Hold this feeling.
PAUSE
Now, give yourself permission
to come back to the present
in your own body.
Does it feel different
after experiencing
the world of the fish?
PAUSE
Now, take a deep breath,
and imagine feeling
the weightless and peace
of the fish again.
Allow yourself to create
an intention for that.
“I let go of heavy stress
and feel the lightness of peace.”
It is there for you
whenever you need it.
So say it to yourself, and then,
just breathe and float.
NAMASTE, BEAUTIFUL
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00:10:59
Jul 21, 2024
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What could love do,
In a world that feels so torn?
What could love do,
To a life about to be born?
PAUSE
What could love do,
If you gave it abundantly?
What could love do,
If we all gave it freely?
PAUSE
All of it swirls,
All of it blends,
We make our world with our thoughts.
Think of ways for love to be,
More widely spread across.
LONG PAUSE
You come right here,
To this moment now,
With desire alive in your soul.
You want more joy,
More peace, more truth,
To feel connected and whole.
PAUSE
In this state, let me propose,
That you are a magical light.
You have everything within you,
To make the world more bright.
PAUSE
First you must be one,
With the loving energy you are.
Once you get that that’s your truth,
You’ll spread your light so far.
PAUSE
What could love heal,
When applied to all the pain?
What could love create,
What would we all gain?
LONG PAUSE
When you lead with love,
You model what it means.
Others will take notice,
And change up their routines.
PAUSE
There’s no need to shout it,
There’s no need for thanks,
Just be love in all you do,
Fill the worlds’ empty tanks.
PAUSE
The power in this connection,
With love inside and out,
Is the collective now can unite,
And undo any drought.
PAUSE
The healing and the miracles,
That are possible because,
Of love’s limitless power,
Deserves a big applause.
PAUSE
What could love do,
If you embodied it with all your light?
What could love do,
If that collective energy unites?
LONG PAUSE
Namaste, Beautiful
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00:12:41
Jul 20, 2024
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Take a deep breath.
Feel the peace.
Embrace the relief.
Know that you’re one
With the world
And the sun.
PAUSE
It may be a time
When you feel your heart is broken.
Maybe harsh words were spoken.
Or you were left
Feeling like a token.
PAUSE
Take a deep breath,
And embrace the call,
To break down those walls
That hide your heart
And all.
PAUSE
You may feel
Out of sorts,
Feeling love
Is like a sport,
Without the
Needed support.
So, breathe and be
free.
PAUSE
So, breathe some more.
From deep in your core.
And let go of those emotions,
While letting your heart open.
Give yourself some distance
From all that resistance.
Just let your heart open.
Smile!
You’ve truly awoken.
PAUSE
You’re worthy
In every way.
So, let your heart say,
“I’m amazing!”
Every day.
PAUSE
Now, take a deep breath
And Breathe.
It’s time to believe,
That you deserve
To receive
Lots of love
And peace.
PAUSE
Yes, life is full
Of obstacles,
That can leave you
In a state.
But with an open heart,
You can truly start,
A life of love
That is enough
For you to celebrate.
NAMASTE, BEAUTIFUL
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00:11:00
Jul 19, 2024
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Center yourself,
Allowing peace and quiet
to settle in you.
Breathe. Gently breathe.
PAUSE
Now, take another deep breath,
and open yourself
to listening and accepting.
PAUSE
It is said that
we all have three hearts.
One in our mouths
that the world sees.
One in our chest
for friends and family.
And one deep inside
that only we know about
and do not share with others.
PAUSE
Now, draw in a deep breath,
And find the heart in your mouth.
Listen and feel for its pulse.
PAUSE
Take a minute
and attune the pulse
of the heart of the mouth.
Is it fast,
as if anxious or full of energy?
Is it slow,
as if pulling back or isolated.
Does it change?
Stay with it,
allowing yourself
to observe
the heart that’s
visible to the world.
PAUSE
Now, breathe again,
and move your awareness
to your chest,
where the heart
you share with
family and friends beats.
PAUSE
Take a minute
to find its pulse.
Is it a joyous pulse?
A pulse filled with love?
Stay with it,
allowing yourself
to become aware
of the heart
you share with loved ones.
PAUSE
Now, breathe again.
Breathe in deep,
as you go
deep inside
to the heart
that’s buried within.
Take a minute
And observe the heart
To really feel its pulse.
Is it beating with pain?
Difficult memories?
Secret parts of you
that you want to keep hidden?
Connect with this heart
without judgment.
PAUSE
Now, breathe light into this heart.
Watch as it penetrates and opens
the space,
filling it with light,
and evening the pulse.
Keep breathing.
Keep breathing,
And trust that this heart
is healing.
You are healing.
PAUSE
Now, bring your awareness back
to the present.
Come back gently,
knowing that you understand
your three hearts,
and that you have the power
to steady their pulses,
Any time. Anywhere
NAMASTE, BEAUTIFUL
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00:11:00
Jul 18, 2024
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Gather your thoughts.
And now, imagine
releasing them.
into a woven basket
with a lid that closes–
a lid that you can open
whenever you like
after meditation.
PAUSE
Now, take a deep breath.
And another.
And, allow yourself to relax.
PAUSE
Now, draw in another deep breath,
and as you do,
Give yourself permission
To visualize a situation
Where someone hurt you.
See if you can keep your emotional distance
from the situation.
Just observe it.
PAUSE
Breathe deep now,
And imagine your heart sending waves
Of forgiveness,
Waves of grace,
Onto this person,
Onto this situation.
PAUSE
Let it heal,
Let it lighten,
Let it dissolve.
LONG PAUSE
Now come back into yourself,
And invite yourself to imagine
A moment when you made a mistake,
Or didn’t feel great about yourself for some reason.
PAUSE
Imagine waves of forgiveness and grace,
Flowing from your heart,
And pouring over you,
Like a gentle waterfall.
Taking away any pain,
All the shame,
All the blame.
PAUSE
Feel yourself heal,
Feel yourself cleanse,
Feel yourself free.
LONG PAUSE
Now come back to center,
One with the rhythmic beating of your heart.
Bring your hand to feel it,
As you bow your head,
And honor your heart’s ability to forgive and love.
PAUSE
Now, breathe.
and let the memory go.
Keep breathing.
PAUSE
And now breathe,
And shift to imagining
a situation that
you’re concerned about.
A situation with
who might
become angry or frustrated
when you see them.
Allow yourself to visualize
this person from a distance
and to avoid judging
yourself or them.
PAUSE
Now, breathe deeply again,
this time visualizing
the aura of your heart
reaching out to them,
touching them,
wrapping them in pink
with love and light.
Hold them in this space.
PAUSE
Now, take a minute
and notice that,
as your love and light
envelopes them,
their face softens,
their emotions shift,
and they are
more open and receptive to you.
And when the situation
you were concerned about
is presented to them,
they respond
with kindness,
compassion,
and understanding.
PAUSE
Now, breathe.
Remember,
forgiving is not forgetting,
and you have the power to choose
how or whether you continue
the relationship.
Forgiveness is for you.
Because you deserve
Happiness, Peace, and Love.
Know that you can open and close
the heart’s door to forgiveness
whenever you want.
NAMASTE, BEAUTIFUL
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00:11:08
Jul 17, 2024
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When all of the shoulds,
Fall down on you like rain.
When all the tasks,
Pile up inside your brain.
When all of the worries,
Bubble up and pop,
When all of the details,
Just won’t seem to stop.
PAUSE…
Squeeze your eyes shut tight,
And take a deep breath in.
Fill yourself with air,
And find your stillness within.
LONG PAUSE…
Imagine all the clouds,
Painted across the sky.
The sun kisses their tips,
As they slowly pass by.
PAUSE…
If you widen your gaze,
And see the water around.
The waves are slowly dancing,
Reflecting light that surrounds.
PAUSE…
The space is wide open,
And nature brings you peace.
This is where you’ll find,
The quiet that you seek.
LONG PAUSE…
Imagine the gentle wind,
Brushing across your face.
Let it carry away the thoughts,
That take up so much space.
PAUSE…
Breathe in the sweet air,
The trees so generously release.
Feel the oxygen dissolve,
Any heaviness till there’s peace.
PAUSE…
More space opens up,
The quiet spreads out wide.
It fills your beautiful body,
All the noise subsides.
LONG LONG PAUSE…
Your mind, your body, your soul,
Are yours to love and protect.
You can say no to the noise,
Refuse its disruptive effect.
PAUSE…
All you have to do,
Is remember you’re in charge.
Breathe out all the noise,
And feel the quiet grow large.
PAUSE…
Let your soul feel refreshed,
As nature brings you home.
Your mind is calm and clear,
The quiet has lovingly grown.
Sweet Dreams, Beautiful.
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00:25:25
Jul 17, 2024
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Take a moment and breathe.
Breathe,
while imagining yourself
standing at the edge
of the wilderness.
PAUSE
Breathe again,
feeling the wind in your mane.
Feel it whisking by you,
with bits of warm sun
drizzling from the sky
and landing on your
arms and shoulders.
PAUSE
Now, imagine
consciously taking a step
into the wilderness.
And, as you do,
a powerful energy
sweeps through you.
It is the energy of freedom.
PAUSE
Now, let yourself
prowl through
your wilderness.
Allow your senses
to explore,
and your inner knowing
to guide you.
What do you see?
What do you hear?
What do you smell?
What do you taste?
How does it feel?
PAUSE
Now, breathe.
Breathe,
and step deeper
into your wilderness,
deeper into
the free, authentic you.
It may be dark at first,
but as you open it up,
your inner fire
and passion
light the way.
Let yourself feel
that fire,
that passion.
PAUSE
Now, that you’re in touch
with that energy,
take a moment
and let it speak to you.
What does it want for you?
What can you do with it?
How does it change you?
PAUSE
Breathe in
your natural wildness.
Breathe in
your primal essence.
Breathe in
who you really are.
Embrace it.
Bless it.
Love it.
PAUSE
Now, bring yourself
back to the
here and now.
And, as you do,
lovingly acknowledge
what your wild spirit
revealed to you.
Now, take that knowledge
And cherish it.
For, no matter what happens…
You will never be caged.
You will always run
wild and free.
NAMASTE, BEAUTIFUL
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00:12:08
Jul 16, 2024
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Relax,
And allow yourself to settle.
PAUSE…
Let your breathing slow down,
As you breathe in a little deeper,
And breathe out a little longer.
PAUSE…
Only you know your boundaries.
When to say yes, and when to say no.
When to stop and rest,
And when to push and complete.
PAUSE…
So today is your day to create and honor your boundaries,
Whatever they might be right now.
PAUSE…
I create and honor my boundaries.
PAUSE…
I create and honor my boundaries.
PAUSE…
I create and honor my boundaries.
LONG PAUSE…
I create and honor my boundaries.
Namaste, Beautiful
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00:07:50
Jul 16, 2024
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Take a moment,
and just become aware.
Become aware of the present.
this very moment.
PAUSE
And, as you
become aware of the now,
focus on your breathing.
PAUSE
Now, imagine that
your heart breathes.
With each pulse,
a calming, healing breath
releases into your body.
PAUSE
Now, take a minute
and follow that breath.
Follow it, as it moves
from the heart
all the way to
your lower extremities.
PAUSE
Now, feel that
breath of the heart,
as it brings peace and life
to your feet and ankles.
And feel it,
as it moves up
to your calves,
bringing warmth
and blood flow to them.
PAUSE
Now, take a deep breath again,
And feel the
breath of the heart
move into the knees.
Notice the warmth
and flow of energy
it brings.
PAUSE
Breathe from your heart again.
letting its power
gently wrap around your thighs
and abdomen.
Acknowledge the
peaceful, healing energy.
PAUSE
Now, breathe again.
and let your heart’s breath
fill your center
and your chest.
There is peace.
And love.
And healing.
Flowing through you.
PAUSE
Now, breathe from your heart again.
And let the breath flow through
your shoulders, back, and neck.
Feel them open
and release tension.
PAUSE
Now, feel your heart’s breath
Pushing through
your face and head
Opening and relaxing.
Warming and healing.
Take a minute
And bask in…
The warmth.
The healing.
The relaxation.
That comes from
breathing from the heart.
Carry this with you
throughout your day.
NAMASTE, BEAUTIFUL
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00:10:59
Jul 15, 2024
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Close your eyes.
Take a deep breath,
and prepare
your mind, body, and heart
for meditation.
PAUSE
Keep breathing.
And, as you do,
allow your body
to completely relax.
PAUSE
Now, visualize your heart,
your amazing heart.
See its power,
and its beauty.
Take a moment,
and express your gratitude
for your heart.
PAUSE
Now, breathe.
Breathe,
and allow yourself
to see a magnificent
pink aura
around your heart.
An aura that spreads outward
in waves.
PAUSE
Now, take a deep breath
and see how that aura
opens up beyond you,
goes into the world,
spreading love and light.
Take a moment to
truly see and feel this.
PAUSE
And now breathe,
And shift to imagining
a situation that
you’re concerned about.
A situation with someone
who might
become angry or frustrated
when you see them.
Allow yourself to visualize
this person from a distance
and to avoid judging
yourself or them.
PAUSE
Now, breathe deeply again,
this time visualizing
the aura of your heart
reaching out to them,
touching them,
wrapping them in pink
with love and light.
Hold them in this space.
PAUSE
Now, take a minute
and notice that,
as your love and light
envelopes them,
their face softens,
their emotions shift,
and they are
more open and receptive to you.
And when the situation
you were concerned about
is presented to them,
they respond
with kindness,
compassion,
and understanding.
PAUSE
Now, breathe.
Breathe and come back
to the present moment.
And while becoming aware
of yourself and your surroundings,
you bring an understanding with you–
a realization that
you can use your heart’s aura
of love and light
at any time,
to shift a challenging situation
to a more positive, peaceful one.
NAMASTE, BEAUTIFUL
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00:11:26
Jul 14, 2024
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Close your eyes,
And soften your breath.
PAUSE
Lower your shoulders,
Release your jaw,
And see if you can follow the river of your breath flowing in,
And flowing out.
In,
And out.
Breathing in just a bit deeper with each inhale.
And just a bit longer with your exhale.
Slowing down,
Slowing down.
LONG PAUSE
See if you can find it,
The space that exists in your center.
The stillness that is always here.
PAUSE
Sink into it,
Imagining all the thoughts,
Plans,
And emotions,
Dissolving away with every breath,
As you relax deeper into this space.
LONG PAUSE
Away from responsibilities,
Expectations,
And stories,
You exist here.
Naked and raw and real.
Fully you.
PAUSE
You are whole.
You are worthy.
You are love.
PAUSE
This space is yours to explore.
Hills and valleys of yourself,
Ready to be known,
And understood,
By you.
PAUSE
Know thyself.
This being who’s part of the whole.
Know thyself.
This beautiful, loving soul.
LONG PAUSE
Take a sweet journey,
Into the caverns of your heart.
Interpreting the drawings on the walls.
Look deeper and find,
The stories and the fears,
Acknowledging them,
And giving them permission to leave.
PAUSE
Wander the fields of flowers,
Letting your fingers graze and know each petal,
As you skip and feel the warmth of the sun.
You are alive and free.
PAUSE
Know thyself.
This being who’s part of the whole.
Know thyself.
This beautiful, loving soul.
LONG PAUSE
Anytime you struggle,
Anytime you’re unsure,
The answer is always within.
Whenever you stumble,
Or pain has shocked you,
Breathe deep and turn inside.
PAUSE
Know thyself to build your world,
Each brick is created by you.
And as you construct your reality,
You understand you’re a magical part of the universe.
And the universe lives inside of you.
PAUSE
To know yourself ensures our world,
That you will show up as your best,
Sharing your gifts and your magic,
As you’re fully expressed.
PAUSE
Know thyself.
This being who’s part of the whole.
Know thyself.
This beautiful, loving soul.
Namaste, Beautiful
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00:18:49
Jul 13, 2024
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Quietly center yourself
and breathe.
Breathe into the depths
of your core.
PAUSE
And, as you breathe,
allow your mind to
clear and open,
as you prepare for meditation.
PAUSE
Now, breathe again,
and imagine, if you can,
opening the door to a room
with a round table.
Seated at the table
are Mahatma Gandhi,
Martin Luther King,
and Nelson Mandela.
PAUSE
As you enter the room,
you notice there is
a fourth chair at the table,
a chair for you.
You quietly slide into the chair.
PAUSE
As you sit down,
you realize that the three men
are in a discussion about freedom.
When they see you’re seated,
they smile, nod, and turn their attention
to you.
PAUSE
Martin Luther King speaks first,
“I had a dream of peace and love
for all,” he says.
Now, it is your turn to
smile and nod at Dr. King.
PAUSE
Then, Mahatma Gandhi speaks,
“Violence is never the answer.
Violence just begets violence.”
Again, you nod and smile.
PAUSE
Then Nelson Mandela clears his throat
and says,
“Hatred has no place in this world.”
You nod in agreement.
PAUSE
Pause for a moment,
and think about why
you’ve been brought
before these three men.
“You all fought bravely
for freedom.”
PAUSE
The three men nod,
And then say,
“But freedom is not free.
There is a price to pay,
whether it’s freedom
for the whole world,
or in your everyday life.
There is a cost.”
PAUSE
You pause for a moment,
sondering if what you heard
was true.
“Would you all have stopped
your fights if you knew the price.”
The men all shake their heads no.
“And neither should you,” they say.
PAUSE
Now, slowly come back to the present.
and, as you do, think about your life.
Are there areas where you want more freedom,
but have been afraid to fight for it
because of the cost?
Really sit with this thought.
Reflect on it.
PAUSE
Now, breathe again,
and let the words of
Gandhi, King, and Mandela
sink into you.
Acknowledge that you are being called
to create more freedom in your life.
To be who you really are.
And that men like Gandhi, King, and Mandela
wouldn’t have changed their minds
just because there was a cost to freedom.
The cost only makes your freedom more valuable.
NAMASTE, BEAUTIFUL
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00:10:39
Jul 12, 2024
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Close your eyes,
and let calm and peace
wrap around you
like a blanket.
PAUSE
Take a deep breath,
and as you do,
imagine yourself
as a painter
in front of a white canvas
on an easel.
PAUSE
Now, breathe again,
and give yourself permission
to be a magnificent artist,
painting what’s in your heart
with wild, free abandon.
You are free to paint
whatever you like.
PAUSE
Look at the colors,
as they transform
into a design or image.
Look at the paint strokes,
as they form
people,
objects,
or shapes.
Acknowledge your work.
Acknowledge your expression.
PAUSE
Now, breathe again,
and imagine transforming
into a sculptor,
gently, meticulously
crafting a figure.
PAUSE
Watch as your hands
glide freely, effortlessly
over the clay.
Watch as an image appears.
It can be anything you want.
No boundaries.
No requirements.
No rules.
So what do you sculpt?
Take a moment and feel pride from this creation.
PAUSE
Now, breathe again,
and this time,
see yourself as a writer,
perched on a chair
in front of a computer.
And, as a writer,
you are free to write
whatever you want.
Your expression
has no limits.
There is no judgment.
What would you say?
Would you feel a release
from letting the words
fall on the page?
Let yourself write.
Then, reflect on this for a minute.
PAUSE
Breathe deeply,
and allow yourself
to come back to the present.
How did if feel to create,
to just fully express yourself
with total freedom?
Hold onto this.
And know that if you feel
stifled or constrained,
that you are an artist,
and that at any time,
you can open your imagination
and express yourself freely.
Any time. Anywhere.
NAMASTE, BEAUTIFUL
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00:11:10
Jul 11, 2024
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Take a slow breath,
And go deep into your being.
Prepare for meditation,
And what you’ll be seeing.
PAUSE
Breathe deeply once more.
Let time unwind.
And, as you go back,
The first thing you see
Is a peace sign.
PAUSE
Moments later,
It all becomes clear,
You’re in San Francisco,
In a very different year.
PAUSE
You glimpse a calendar,
And see it’s 1968.
And you’re walking through a neighborhood
Known as the Haight.
PAUSE
There are calls for love,
As you reach Golden Gate Park.
And in that moment, you realize
This scene was the spark.
For a moment began
That advocated love and peace,
They wanted to stop a war,
And they wanted to be free.
PAUSE
So, you watch them as they
Protest, blow bubbles, and dance.
Some do yoga,
Others do TM
Like they’re in a trance.
PAUSE
And you realize you’re at the sight,
Of a cultural revolution
With thousands of young people
Demanding solutions.
PAUSE
You know it doesn’t matter,
If you don’t believe in all they want.
You recognize it’s more important
To have free thought.
So, you take a deep breath,
And stand by their side,
Their passion for peace and love
Can’t be denied.
PAUSE
And you know when you return
To the present year
That you’re reminded that
Peace and love,
Shouldn’t be feared.
So hold that with you every day.
Like the Summer of Love
In 1968.
NAMASTE, BEAUTIFUL
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00:10:30