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We all have gifts,

Talents and characteristics that make us special,

That are unique to us. 

PAUSE…

So relax your body,

And open your mind.

What is one of your gifts? 

How has it shown up in your life? 

PAUSE…

Breathe deep,

And use this time to reflect on this prompt,

And see what it brings up for you.

You’re welcome to write,

Or simply be here with the question,

Relaxed,

And grateful,

For the gifts you have. 

LONG PAUSE…

Namaste, Beautiful



 

Meditation:  What Is One of Your Gifts? (Journal Prompts)

Morning meditations created for women or anyone who feels called to listen. 

Health & Fitness

Mental Health

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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Hello From Katie 

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﻿Gather your thoughts,
and let them fall away,
leaving you with a
peaceful mind
and heart.

PAUSE

Breathe,
and let
your mind
stay soft
and clear.

PAUSE

Sometimes,
we feel bad about ourselves.
worse than makes sense
to our rational mind.

The feelings we have 
are intense and more 
than we can understand.

When that happens,
we’re dealing with shame.

PAUSE

So, scan your body.
and ask yourself,
Are there any parts
of my body 
that I feel ashamed of?

If the answer is “yes,”
imagine putting a little, red heart
on that body part,
and blowing it a kiss of love.

PAUSE

Now, scan your mind,
that beautiful brain of yours.
and if you come across 
any thoughts that bring shame,
put a loving heart sticker on them,
and blow them a kiss.

PAUSE

Now, take a minute,
and scan your heart
or any hurts, deep hurts.
And if you find some,
put a red, loving heart sticker
on them,
and blow them a kiss.

PAUSE

Breathe now.
Just breathe.

And imagine
Those painful thoughts
and hurts
being pulled out of you
and forming 
a dandelion–
a fluffy, white dandelion.

PAUSE

Now, blow the dandelion.
Blow away the shame.
Let it disappear into the sky.

And remember,
the antidote to shame
is love.

So, keep your 
little, red heart stickers
with you every day, always,
and heal your shame.

NAMASTE, BEAUTIFUL





Meditation: Shame (Finding Your Way)

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﻿Take a slow, filling breath,
Let it sink in deep.
And, allow yourself to focus,
letting the tension release.

PAUSE

Stay with those feelings,
As they dissipate your stress,
And leave you open and aware
Of what you want to express.

PAUSE

There are times in life,
When our grief is like a slide,
It sends mood downward,
And it feels like an endless ride.

PAUSE

It opens a pit in your core,
With pain you want to kill.
You try everything to suppress it,
But the pain comes back still.

PAUSE

Grief is a feeling 
That finds you when you hide,
Then sends you spiraling,
Farther down the slide.

PAUSE

So, breathe very deep.
Go ahead and scream and cry.
Let out all the pain
That keeps lurking inside.

PAUSE

For it will pause eventually,
And give you peace,
And you’ll feel a bit better,
When you let these emotions release.

PAUSE

So, when you’re on the grief slide,
Whizzing down fast,
Imagine grabbing hold of the sides,
Until the feelings pass.

Then visualize, if you can,
Inching back up the slide,
Getting to the top,
Where you started the ride.

And give yourself a break,
Or maybe a pat on the back,
No matter where you climb to,
You’ve made progress–that’s a fact.

PAUSE

And the next time your grief,
Pries open your core,
And you’re compelled to fill it
With something more.

Imagine your hands,
Holding onto each side,
And pushing yourself back up
To the top of the slide.

PAUSE

Then breathe.
And breathe.
And breathe.

PAUSE

Just give yourself space and know,
This how you handle your grief,
And that in time, it will pass,
And bring you relief.

Blessings.

NAMASTE, BEAUTIFUL





Meditation: Grief (Finding Your Way)

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Drop your shoulders, mama,

And release the remains of the day.

The littles are finally sleeping,

It’s your turn to exhale it away.

LONG PAUSE…

Your mind may be spinning,

With all that’s left to do.

But your body’s simply wanting,

To deeply relax and renew. 

PAUSE…

This job that you are doing,

Of caring for someone so young,

Stretches you in every way,

Often unseen and unsung.

PAUSE…

It’s okay if you lost it, 

It’s okay if you messed up. 

Surrender yourself to sleep now, 

And let deep rest fill your cup. 

PAUSE…

Breathe in deeply,

And feel everything clear. 

Breathe out fully,

Let it all disappear. 

LONG PAUSE…

Fill your lungs with oxygen,

As you breathe in real deep.

Let it clear away the heaviness,

And gently lull you to sleep. 

PAUSE…

You hold so much upon you,

And expect so much of yourself.

So extract all that troubles you,

And set it aside on the shelf. 

PAUSE…

All those worries are pointless,

They don’t exist in the now. 

All those fears that drive them,

You don’t have to allow. 

PAUSE…

So breathe in peace and breathe out stress,

Let the slow rhythm calm. 

There’s nothing for you to hold tonight,

You’re so much more than mom. 

PAUSE…

Breathe in deeply,

And feel everything clear. 

Breathe out fully,

Let it all disappear. 

LONG PAUSE…

The kids are down and so are you,

Let love float all through the night. 

May it replenish and rejuvenate,

So you’ll wake with peaceful delight. 

LONG PAUSE…

Namaste, Beautiful





Meditation:  After You Put the Kids to Sleep

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﻿Breathe,
and let the breath
find all the tension
in your body.

Let your float through
the tension, 
relaxing you.

PAUSE

Keep breathing deeply
and relaxing,
becoming aware
of the stress and tension
easing in your body.

PAUSE

Take a deep breath,
and let your mind acknowledge
that there are times
when you feel anger.

It’s okay.

PAUSE

So, take a moment,
and visualize the color red.
As you see the color,
breathe.
Breathe and become aware
of the color red in you.

Is it in your core?
Your abdomen?
Your head?
Or, somewhere else?

PAUSE
Now, give yourself a moment,
and acknowledge how
those parts of your body feel.

Do they hurt?
Are they tense?
Do they feel numb?

Allow yourself permission
to observe without judgment.

PAUSE

Now, take a deep breath,
and let yourself take in
the idea of red as anger.

Yes, anger can mean mad,
and that can affect
your body, mind, and soul.

Anger can also mean threatened,
and that can affect
your body, mind, and soul.

Anger can mean inflamed,
and can affect your,
your body, mind, and soul.

PAUSE

Now, pause for a minute,
And imagine a glass pitcher
Filled with crystalline water.
Pure, clear, healing water.

Now, imagine that water
pouring over and
bathing the redness.
Cooling it.
Soothing it.
Letting it go.

PAUSE
Now, breathe.
Breathe,
And feel the relaxation and peace
That the cool water brings.

And, as you do, 
Remember,
anger is an important emotion.
It’s a signal
that you may want to acknowledge
in a healthy way.

It’s also an emotion
you have the power
to control.

Just remember your cool, calming water.
Now, and always.

NAMASTE, BEAUTIFUL





Meditation: What Is One of Your Gifts? (Journal Prompts)

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