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Inhale a long, slow breath

that opens you from the center,

a breath that spreads through you

like the branches of a tree.

LONG PAUSE

Now, draw in another breath,

and trace its path

as it opens and relaxes

any tension in your body.

LONG PAUSE

Imagine yourself

walking on a city sidewalk

in the cool of the evening,

in a city full of life.

PAUSE

And, as you walk along the sidewalk,

you notice lights all around you,

lights full of colors,

pulsing in the night air.

PAUSE

And along your walk,

you pass people sitting

at an outdoor cafe,

laughing, eating, and

sipping cappuccino.

PAUSE

You give the people a smile

and a gesture of “hello.”

And the people smile in return

and nod to you as you pass by.

PAUSE

Now, imagine

something in the sky

that catches your attention–

lights and colors from fireworks

burst across the sky.

PAUSE

You stop for a moment

and take in the magic

of the beautiful flowery shapes

that open

then cascade from the sky.

PAUSE

You look around

at the people

who “Oooh” and “Awww”

in pure joy

as each firework blossoms,

one right after the other.

PAUSE

Then you continue along your walk,

until you reach a bookstore,

open and alive with

people of the night.

PAUSE

You enter the bookstore

and listen as a young couple

reads poetry to each other,

eyes smiling with love.

PAUSE

Your eye catches an older man,

with a beard and black glasses,

cozied up in a big, fluffy chair,

turning the pages

of a philosophy book.

PAUSE

And as you walk deeper

into the store,

you notice the shelves and shelves

of books–

books of all colors, shapes, and sizes.

PAUSE

While looking at the books,

you pass a row

where one book stands out,

where one book calls to you.

PAUSE

You go to the book

and remove it from the shelf.

The book feels comfortable, familiar,

so you open it.

PAUSE

As you look at the page,

words pop out.

They twist and turn

until they form

a message of encouragement

just for you.

What do those words say?

PAUSE

You pull the book to your heart

and listen, as your mind whispers,

the message again and again,

until the message is nestled

into your heart and mind.

PAUSE

And then, after a moment,

you close the book

and quietly thank it

for the message,

as you gently place it on the shelf.

PAUSE

Then you leave the bookstore

and begin walking again.

The cool air kisses your cheeks

and you draw a sweater in tight.

PAUSE

You walk to another cafe

where people laugh, eat, and sip cappuccino.

And you order something

to warm you inside,

something you swirl,

as the steam climbs from the cup.

PAUSE

While seated at the cafe,

you pull out a pen

and jot the encouraging words

on a napkin.

Then tuck the napkin

in a pocket.

PAUSE

You sip your warm drink

and put your hand on the napkin.

And as the warmth

from your drink spreads through you,

so do the words on the napkin.

They become part of you.

PAUSE

You draw in a deep breath,

take one more sip of your drink,

and then walk away in the night,

knowing the words from the book

are now your words of truth.

Namaste, Beautiful

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Meditation: A Night Walk in the City 28:43

Sleep Meditation for Women

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Meditation: A Night Walk in the City