Welcome to Sleep Meditation for Women Three Hours. I'm Katie Kramizos. I'm the creator of the

Women's Meditation Network and your guide here.

I am so deeply honored that you took the time to be here with me tonight.

This episode is made possible thanks to the generosity of our sponsors, and after a message from them,

will begin tonight's meditation.

If you would like to listen ad free,

become a premium member by following the link in the show notes. Close your eyes and begin by taking a big deep breath in,

drawing your focus inward.

And as you exhale, release the air slowly, letting go of any of the thoughts floating around in your mind.

Now bring yourself to a nice, comfortable, easy rhythm of breathing.

Then settle into to your favorite sleeping position. Feel the weight of your body sinking into the mattress, and the soft touch of the she surround you. Shift your attention to your breathing.

Notice the gentle rise and air of your nose.

The soothing flow of air in and out of your nose.

The miracle of your breath, nourishing your body with every inhale. feel the coolness of the air as it enters your nose,

in the warmth as it leaves your body.

Breathe and sink deeper into the comfort of your bed. Oh, Oh, Oh, Allow your jaw to soften. Feel the muscles in your face releasing their grip. Let your shoulders draw as they fall away from your ears.

Relax your arms. Relax your arms.

Letting them become heavy and limp by your side. Allow your legs to settle. Feeling the tension melt away. He's. Ease the tightness in your chest and belly, and simply breathe. Oh, with your mind

mind beginning to calm.

Think about the tensions of the day. Maybe there was a moment that didn't go as planned.

A conversation that left you feeling unsettled, or a task that remains unfinished and still lingers in your thoughts. Perhaps it's a mix of many small things that have built up over the day, each one adding a little weight to your shoulders.

Just allow yourself to acknowledge them one by one.

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