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Breathe into your body,

With breaths deep and long.

Let your breath form a rhythm,

Like a tranquil song. 

LONG PAUSE

Feel your stress begin to ease,

And your body start to release,

Notice tension melting away,

And a feeling of beautiful peace.

LONG PAUSE

Your breath is slow and gentle,

A source of calm expanding,

Your body feels so relaxed,

And the feeling is enchanting.

LONG PAUSE

Now, imagine if you can,

A shield of fluffy white,

Made of angel’s feathers,

It surrounds you day and night.   

PAUSE

Your angel shield is magic,

It brings you safety and much light.

It is there with strength and love,

To keep your life just right.

PAUSE

Now, this shield is very special,

It’s made especially for you.

If you use its magic carefully,

It protects you through and through.   

PAUSE

So, imagine now your angel shield,

Lifting you to the sky,

So you can see the whole world,

Like a mystical spy.  

PAUSE

The cloud you sit on feels comfy and soft.

While the shield shows you the world,

The lightness and the dark are there.

For you, their mystery unfurls.

PAUSE

You see the challenges and the beauty,

Shining through each day.

The human spirit moves you,

In a touching way.

PAUSE

The shield pauses for a moment,

So you can take it in.

Then shows you another scene

Of times and places where you’ve been.

PAUSE

And, in these scenes of your life,

Your personal peace was tried.

But your angel shield protected you,

So you would stay just fine.   

PAUSE

So, from your vantage point upon a cloud,

Your angel shield shows you,

That what is outside and bothersome,

Has no power over you.

PAUSE

So, imagine, if you can,

Holding your peace each night and day,

It doesn’t matter what others do,

Or what they think or say.

PAUSE

Your angel shield can help you

Become a vessel of hope.

The peace it brings spreads to others,

And gives them joy and hope.

PAUSE

And since this magic shield,

Protects you from all stress,

It means sleeping will be easier,

And you feel wholly blessed.

PAUSE

So knowing you're safe and sound,

With a shield of angel wings,

Let sleep take you over,

And infuse your colorful dreams. 

NAMASTE, BEAUTIFUL

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As you lie in your bed,

Begin breathing deep,

Until you feel your tension,

Fade and release.

LONG PAUSE

Gather your thoughts,

And let them sail away,

Create an imaginary place,

Where they can stay.

LONG PAUSE

Let muscle tightness unfold,

Until you feel right,

Breathe in deep,

Find your inner light.

LONG PAUSE

And, when you find that light,

Wherever it is,

Have it shine through you,

Let this light live.

PAUSE

For each cell that it touches,

Each tiny piece of you,

Brings spiritual healing and peace,

Through and through.

PAUSE

So, envision that light,

Right around your toes,

And feel them healing

With a relaxed glow.

PAUSE

And, feel the light move,

As you breathe again,

The calmness and peace,

Leave you feeling quite Zen.

PAUSE

And the light travels up your calves,

And into you knees,

You feel so relaxed,

And incredibly free.

PAUSE

Like magic, the light flows,

Into thighs and hips,

Opening and relaxing you,

With its tranquil mix.

PAUSE

Then the light fans out,

Through your belly and core,

Expanding in and around you,

And relaxing you more.

PAUSE

It follows to your chest,

With your heart and breath,

And with each inhalation,

Helps you rest.

PAUSE

The light moves gracefully,

To your shoulders and neck,

Where it penetrates pain,

And relieves all your stress.

PAUSE

Then warming your sinuses 

And your forehead,

The light is all through you now,

As you rest in your bed.

PAUSE

Now, imagine if you can,

The light expanding all around.

It moves out from you,

Then to your room,

And into your town.

PAUSE

So the peace and relaxation,

That started with you,

Is touching others 

And relaxing them, too.

PAUSE

So, imagine if you can,

All the people you know,

Feeling relaxed and at peace,

With that same magical glow.

PAUSE

And watch as the light,

Bounces from one to another.

It fans out across regions,

Bringing peace to sisters and brothers.

PAUSE

So, lie still in your bed,

With your serenity aglow,

The more you do this,

The more your peace grows.

PAUSE

The more that it glows,

The farther is spreads,

All you have to do

Is dream in your bed.

NAMASTE, BEAUTIFUL

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Hey, it’s Katie and I’m here for a mid-month check in. How are you? How’s your month coming along? How’s your mental health? 

We’re well into Mental Health Awareness Month and I hope you’ve really been enjoying all the bonus and guest meditations we’ve been providing across the network. The team and I have been working hard to make sure you have a wide variety of meditations and voices to support you! 

I’m sharing honestly today about why we need to “slow down to speed up” and what that’s actually looked like for me this month (single mommying with hubs out of town, end of school extra activities and moving!). It ain’t been pretty y'all. 

But I’m sharing because we all have these heavy seasons and I’ll walk you through what worked for me to lighten the load and helped me slow down, all in the name of preserving my mental health. 

I also share a poem/meditation I wrote recently called “A Million Little Reasons” that I hope really speaks to your heart. 

ANNOUNCEMENTS:

1) Tuesday, May 21 is World Meditation Day! We’re celebrating with a special “World Meditation Day Meditation” going live on all our podcasts. Come meditate with us! 

2) FREE MASTERCLASS: On June 18 at 1pm est, I’ll be co-hosting a Live Masterclass with my friend JJ Flizanes called “The Roadmap to Emotional Healing.” You can find out more and sign up for free here: 

http://jjflizanes.com/wmn

Lastly, if you’re enjoying our meditations, we would be so grateful for your rating and reviews on Apple Podcasts! It always helps others just like you find us easily. 

Thank you so much for listening and I love you! 

Katie 

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Gently silence your mind,

and focus on the peaceful quiet

blanketing you and your world.

LONG PAUSE

Stay in the present.

The calm.

The quiet of the night.

Allow yourself to relax

into it.

LONG PAUSE

Now, breathe,

And let your mind 

Drift along,

with thoughts

moving through

like rolling waves.

PAUSE

Now, imagine if you can,

standing in a lighthouse,

with a world of velvety black

all around the lighthouse.

PAUSE

It’s nighttime.

and so quiet,

that the night hums,

and the murmur

of the waves

echoes through the tower.

They are the only sounds,

and they bring peace to you.

PAUSE

Standing at the top of the lighthouse,

you gaze out into the sea,

a sea dark and mysterious,

like black obsidian.

PAUSE

But through the darkness,

a soft beam of light,

crosses the water

in a circular motion,

exposing the secret majesty

of the sea.

PAUSE

Now, imagine, if you can,

watching the light,

as it sets small sections of water aglow.

Just for a few seconds,

before it moves on.

PAUSE

You count the seconds

between the dark and light,

hypnotized by its beauty.

You know 

that there is magic in both. 

power in both

magnificence in both.

Dark

and 

Light.

PAUSE

Imagine now,

Listening to sea,

As its waves

Flow up and down.

Up and down.

Up and down.

PAUSE

Then the sea whispers to you,

In between each roll of her waves. 

What does she say?

PAUSE

After a moment,

you hear the sea singing,

ever so quietly.

It’s like a

lullaby

softly rolls in you.

PAUSE

You gaze out into 

The watery blackness again.

This time, though, 

You feel gratitude with your peace.

Gratitude because your lighthouse shines

to help others.

PAUSE

After a while,

your light is not the only light

that illuminates the water of midnight.

Now, a luminous full moon

bursts forth from the clouds

that had tried to cover it.

PAUSE

As the lighthouse beam

cuts across the water,

it meets with the silvery glow

of the moon,

and for a moment,

the sea illuminates like tinsel.

PAUSE

For hours, you gaze

at this symphony of light–

this dance of moon and

lighthouse energy

pirouetting across the water.

It’s relaxing.

Mesmerizing.

Inspiring.

PAUSE

But then, the light from the moon dims,

and the beam of the lighthouse fades.

Across the sky,

the first ray of the sunlight

pierces night’s veil.

PAUSE

And, as the sun rises,

bringing life to the water,

and creatures in and around the water, 

a new calm befalls the sea,

one of brilliant beauty and color. 

One of life

and peace

and joy.

NAMASTE, BEAUTIFUL

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In keeping with our theme of providing extra meditations during Mental Health Awareness Month, I’m excited to share this meditation with you, guided by JJ Flizanes. In addition to being a fellow podcaster - she had a slew of podcasts, including Spirit, Purpose and Energy, she’s an Empowerment Strategist who works with conscious, spiritual truth seekers who want to remove emotional blocks to success. 

She created this meditation called Healing the Inner Child just for you and I’m so honored to share it with you. 

PS: JJ and I will be hosting a free, Live masterclass called, “The Roadmap to Emotional Healing” on June 18, 1pm EST. We’d love to have you! 

Register here for free:

HTTPS://jjflizanes.com/wmn 

Love,

Katie 

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Close your eyes and breathe.

Breathe in slowly and deeply

Until a gentle rhythm 

Of deep breaths

Occurs naturally.

LONG PAUSE

While breathing, 

Listen to your breath,

To the air entering you,

Full of calm and relaxation.

LONG PAUSE

And listen to the breath

Leaving you,

Taking away stress

And distractions.

Leaving you fully relaxed

And at peace.

PAUSE

Now take a moment

And become aware of your pillow.

Your soft, cushy pillow 

That gently cradles your head.

PAUSE

Feel the pillow caressing your head,

And supporting it,

With loving care,

So you can deeply relax.

PAUSE

Now breathe again.

Breathe deep

And let your body 

Feel the bed beneath you,

And the mattress that knows

The exact amount to give into you,

So it molds around your body.

PAUSE

Breathe into the mattress,

Into your own little cave,

That’s perfectly sculpted,

Around you. 

For you, and you alone.

PAUSE

Now, imagine a blanket,

Soft and fuzzy,

So incredibly cozy

As it enfolds you.

PAUSE

Allow yourself to breathe deeply,

And let the blanket snuggle you,

So you feel secure,

And comfortable.

And protected.

PAUSE

Now, imagine yourself

Gently lifting off your bed,

While wrapped comfortably

In your blanket.

As you take a deep breath,

You gently float out into the night,

Where you feel the warmth of the night,

Sweetly kiss your cheeks.

PAUSE

And, after a moment,

The blanket descends.

And, as it does,

Several tiny bunnies approach

And gently nuzzle you.

Their velvety fur is comforting,

Almost relaxing,

And their calm demeanor

Brings a sense of peace to you.

PAUSE

You take a deep breath,

And the blanket rises above the bunnies

That stand on their hind legs,

As if wishing you well.

And the blanket sails away.

PAUSE

And, as you float away 

With your blanket,

You notice a meadow,

Lighted by fireflies,

So you can see 

All the flowers

And butterflies that awaken

For your arrival.

PAUSE

The blanket skims slowly over the flowers,

So you feel their silky petals

Gently tickling you.

PAUSE

Dozens of sleeping butterflies awaken

And open their wings,

So you feel a gentle breeze

Against your skin.

A pair of butterflies touch your cheeks,

Fanning them with their wings,

To give you a real butterfly kiss.

PAUSE

The blanket continues,

Floating through the meadow,

Toward the very center,

Where you notice a large white flower,

Shimmering in the moonlight.

The flower is big enough for you.

PAUSE

The blanket softly lowers you,

Into the petal arms of the flower.

They feel like silk and velvet

Blending together

To make the most delicious sensation.

PAUSE

And the petal arms of the flower,

Wrap around you,

Creating a luxurious bed,

That warms and snuggles you.

PAUSE

And as you breathe again,

Your mind and body,

Let go,

In this perfect place for you,

So, you can peacefully dream,

The night away.

NAMASTE, BEAUTIFUL

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Relax. Simply relax.

Letting go of

All the tension 

In your muscles,

And any aches and pains.

Just let them go.

LONG PAUSE

Take a deep breath,

A cleansing, purifying breath,

A breath that releases tension,

And brings calm to you.

LONG PAUSE

Now, imagine if you can,

Sitting on the ground,

With a beautiful, statuesque

older woman.

PAUSE

The woman has hair,

Braided in mazes,

On top of her head.

Her eyes are like shiny onyx,

And her skin glows,

In the sun. 

PAUSE

Together, you sit cross-legged on the ground.

The woman weaves a basket

With black, brown and golden strands.

PAUSE

Several minutes pass in silence.

Then the woman,

Shows you the basket,

With a magnificent spider design woven into it.

“The spider knows balance,” she says.

“Close your eyes, breathe,

And feel balance in your life.”

PAUSE

After a moment,

You feel a calmness,

A centeredness,

A balance,

Like the nimble spider.

The woman smiles.

PAUSE

The woman sets the

Spider basket aside,

And takes out another basket.

After weaving for a few minutes,

She shows you a basket with 

a beautiful flower design.

PAUSE

She gives you the basket to hold,

And you run your fingers

over the strands. 

They’re surprisingly soft.

PAUSE

After moments of silence,

The basket weaver speaks again.

“The flower knows natural beauty,” she says.

“Close your eyes, breathe,

“And see your natural beauty.”

PAUSE

After a moment of closing your eyes,

And going inward,

You see light around yourself,

Light that shines from the inside out.

And you recognize and embrace

Your natural beauty.

The woman smiles.

PAUSE

The woman sets the flower basket aside,

And reaches for another.

This basket is different, though.

It is completed, but

there are no colors, 

no designs.

Just simple golden strands.

PAUSE

After a moment,

The woman speaks.

“This basket carries food,

Nourishment for our people.

It understands what the

Self needs to sustain.”

PAUSE

Holding the basket,

You close your eyes

And are flooded 

With images of ways 

To care for yourself. 

Ways you’ve either ignored

or not known.

PAUSE

As you open your eyes,

The basket changes.

Designs of spiders, flowers,

Houses, trees, patterns, and more,

Appear on the basket.

PAUSE

After a moment,

The basket weaver speaks.

“The basket is yours,” she says.

“It will come with you always.

When you need to care for yourself,

Just look into it.

What you need will appear.”

PAUSE

Imagine, gingerly, running your fingers

Over the designs,

Knowing that they were created

Just for you.

Knowing that they hold the keys

To your well-being.

PAUSE

Now, envision closing your eyes again, 

Breathing deeply, peacefully,

And seeing the basket

Weave its way into your consciousness,

So it is there,

With its contents,

Whenever you need or want it.

NAMASTE, BEAUTIFUL

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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

Sometimes when I’m frozen,

But my thoughts are bursting inside.

So much energy is spent, 

Trying to calm their wild ride.

PAUSE…

I beat myself up for not doing, 

The tasks that need to get done.

But all my time is spent, 

Holding back the desire to run.

PAUSE…

One minute I’m angry,

The next I’m in tears.

The tough love voice yells loud,

Its truth rings loud in my ears.

PAUSE…

I crumble into bed,

Exhausted from the fight.

Feeling a little crazy,

Knowing I’m not quite right. 

PAUSE…

It’s here at the lowest, 

When the whisper softly sings.

It’ll all be okay, sweet one,

We all struggle with these things.

PAUSE…

Breathe into yourself, she says,

And remember who you are.

These toxic mental demons,

Will drag you way out far. 

PAUSE…

But see if you can find, 

The space between your breaths.

See if you can feel, 

Where stillness comes to rest. 

I breathe in deep and focus,

On the air that fills me up.

I breathe out fully and notice,

Thoughts empty from this cup. 

PAUSE…

Breathe in and let it clear.

Breathe out all the fear.

Breathe in and slow it down.

Breathe out thoughts that buzz around. 

LONG PAUSE…

I calm down some, 

Enough to see,

The voice inside,

That was whispering.

Is my own soul,

Who deeply knows,

That I am fine,

And I am whole.

PAUSE…

All this noise,

That feels so real,

This mental fighting,

I try to conceal,

Will lose its power,

When I share,

Will evaporate, 

Should I dare. 

LONG PAUSE…

All we have is now,

So focus on what’s here.

Come into the quiet,

And see if you can hear.

PAUSE…

The whispers of your soul,

Pulling you out of your head. 

Feel yourself calm down now,

There’s light up ahead.

Sweet Dreams, Beautiful.

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Take a deep breath,

And still your mind.

Let yourself melt into the sheets,

So your mind and body align.

LONG PAUSE

As you breathe in deep,

See the stress letting go.

Feel yourself just

Drifting with the flow.

LONG PAUSE

Let the relaxation take over you;

And welcome the solace.

Sail into sleep with no cares,

Just like a beautiful goddess.

LONG PAUSE

Now, imagine if you can,

Standing at the foot of a rainbow,

Gazing into the clouds,

Where all the beautiful colors go.

PAUSE

There’s a soft red arch,

Like the petal of a rose,

Another in aquamarine

And a third in pale yellow.

PAUSE

If you shift your gaze,

A violet arch appears,

And a hint of green and orange show up,

When you draw near.

PAUSE

And as you continue

to observe,

You notice the color indigo

emerge.

PAUSE

After a moment, you raise your arms,

And are lifted to the sky,

Connecting with the rainbow colors,

Body, soul and mind.

PAUSE

Now, imagine if you can,

Those rainbow colors in you,

As you slide up the arches,

To explore something new. 

PAUSE

Imagine scaling the colors,

As your rise into the sky,

Seeing shimmering sunlight,

And misty clouds go by.

PAUSE

And the rainbow works like a conveyor belt,

Moving you to the top.

The higher you go; the more connected you feel.

You don’t want this feeling to stop.

PAUSE

And finally, the rainbow conveyor slows,

As you reach the highest peak,

With rays of sunlight all around,

Shining through in streaks.

PAUSE

And, from your place atop the clouds,

Sitting on the rainbow’s arch,

You feel the rainbow inside of you;

It’s no longer separate and apart.

PAUSE

You feel your chakras vibrate,

Each energy center alive,

You feel it in your abdomen,

And at the base of your spine.

PAUSE

You feel the colors in your core

And in your throat above,

And through your chest, near your heart,

You’re filled with compassion and love.

PAUSE

And a gentle energy hums

On your head and between your eyes.

You see the colors indigo and purple,

Blending with you and rising to the sky.

PAUSE

Breathe in deep the colors,

That light you from inside.

Feel your energy balancing,

As joy and peace coincide.

PAUSE

And, after a moment you’re ready,

To bid the rainbow goodbye.

You turn and position yourself,

For your downward ride.

PAUSE

And, as you cruise down through the clouds,

You relish the balance within.

The rainbow has shown you magic,

And that you both are truly kin.

PAUSE

So, when your feet touch the ground,

And the rainbow fades away,

You thank the rainbow for its magic,

And head out on your way.

PAUSE

Yet, as you leave, you know the truth,

Of the rainbow in the sky,

It’s part of you and will always be,

Lighting you from inside.

NAMASTE, BEAUTIFUL

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Embrace the sweet, calming breath.

As you draw it in,

let tension and pain out.

Keep breathing in the calm.

Keep breathing out the tension and pain.

LONG PAUSE

And, as you breathe,

let your body melt

into the sheets of your bed.

Let the sheets wrap around you,

enfold you,

in warmth and love.

LONG PAUSE

Keep breathing.

Keep relaxing.

Until you feel your body

is so comfortable

it could float.

LONG PAUSE

Now, imagine if you can,

your body floating,

drifting upward,

slowly and gently.

PAUSE

And, as your body rises,

You hear a whisper in the air.

“The night is bathed 

in both light and dark. 

Drink in its beauty.”

PAUSE

As the whisper ends,

you feel your body

sailing out into the

heart of the night.

You feel safe and secure,

and calm and relaxed.

PAUSE

As you float into the night,

you gaze upon a half-moon 

glistening in the sky–

a half-moon that whispers in your ear,

“You are a light in the darkness.”

You thank the half-moon and

hold the whisper close.

PAUSE

After a few moments,

you float over a

forest of pine trees–

their needles gently 

tickle you.

Then, the pine trees

whisper to you,

“You are fresh and new

each night and day.”

You thank the pine trees and

hold the whisper close.

PAUSE

Moments later,

you drift over a lake

reflecting the moon and the stars.

The lake whispers to you,

“You have calmness in your center.”

You thank the lake and

hold the whisper close.

PAUSE

After drawing in a deep breath,

you feel a gentle breeze

guiding you as you float.

There’s a whisper in the breeze,

”You know how to flow with life.”

You thank the breeze and

hold the whisper close.

PAUSE

You drift over a park

filled with a garden of flowers.

The flowers whisper in your ear,

“You spread natural beauty

in the world each day.”

You thank the flowers and 

hold their whisper close.

PAUSE

You draw in a deep breath,

and glide over hills and rocks

until you come to a waterfall.

The mist of the waterfall

kisses your face

and begins to whisper to you,

“You are strong, yet flexible.”

You thank the waterfall

and hold the whisper close.

PAUSE

After a while,

You feel yourself 

floating back to your home.

Soon, you are gently

placed in your bed

where the sheets caress you.

Then the sheets whisper to you,

“You are always safe here.”

You thank the sheets

and hold their whisper close.

And, as you do,

you feel the sheets

wrap around you,

snuggling you,

and your mind 

gently hears the 

whispers of the night.

They play in your ear

like a lullaby,

and soon, 

you are asleep.

NAMASTE, BEAUTIFUL

💗💗💗

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To all of you mothers, 

Whose babies are new,

Who sleeplessly hold your sweet ones.

May you find rest,

And know in your soul,

You can handle whatever comes. 

PAUSE

To all of you moms, 

Who have little kids,

Whose values you’re trying to mold. 

I know it is heavy,

But Divine is right here,

Helping you to carry the load. 

PAUSE

To all of you mothers, 

Deep in the teens,

Doing your best to survive.

Keep showing up,

As the mother they need,

And watch as they thrive.

PAUSE

To all of you mamas,

Whose kids are grown up,

Carving out paths all alone.

It can be tough,

As you learn to let go, 

And let them live lives of their own. 

PAUSE

To all of you souls,

Who have said goodbye,

To your mother whose time had come.

That hole will remain,

Inside of you,

Grief braids itself in who you become. 

PAUSE

Breathe and relax,

I deeply honor you. 

Breathe and sink in,

To your motherly truth.

LONG PAUSE

Feel your motherly essence, 

Swirl with the past,

With the women who’ve mothered your soul. 

Let it surround you,

As you mother your own,

Beautiful mama, you are whole. 

LONG PAUSE

There is sweet comfort,

Knowing there is,

An invisible, unspoken bond.

Between all us moms, 

Who won’t judge or pry,

We’ll do anything to bring calm. 

PAUSE

So imagine your kids, 

And your mother too,

And all of the mamas around. 

We’re connected with love,

That moves mountains,

The magic is truly profound. 

PAUSE

Dear mama, I wish,

For you to feel me,

When I say I truly love you.

I honor your soul,

And on this Mother’s Day,

May you feel loved and full. 

Namaste, Beautiful

💗💗💗

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