AD-FREE BONUS: Breathe In the Good, Breathe Out the Bad
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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 womensmeditationnetwork.com slash premium, or click on the link in the show notes.

There is so much good in your life right now, and yet it's easy to let the stressful moments, the discontent, or the things you're wanting to change overshadow all the good. So tonight's meditation will give you a relaxing way to identify and honor all the amazing blessings you have in your life right now.

and allow those things you may be unhappy with to dissolve into the background, letting you ease into sleep, feeling light and grateful. So let's begin by getting into a comfortable position. Close your eyes and bring your attention inward, aware of your body.

Feeling the rise and fall of your chest and belly as you breathe. Identifying any parts of your body that might be holding pain or feeling tight. Go ahead and make any adjustments your body may need. And sink deeper into your relaxed sleeping position. Listen to your breath.

as it enters and then leaves through your nose and embrace the rhythm of your breathing. Now see if you can imagine one thing that is good in your life right now. Just one thing you're grateful for. Maybe it's someone in your life who made you smile recently.

or the house that provides safety and the space for you to sleep or even the cup of coffee or tea that you enjoyed recently see this image on an imaginary movie screen in front of you and feel the emotion that this image brings happiness joy appreciation

and imagine yourself breathing in all that goodness. Breathe in that image and all the emotions. See it come off the movie screen and enter into your body as you breathe in, filling you with a feeling of coolness, happiness, gratitude. Notice that your body feels

a little lighter perhaps you're even finding yourself smiling slightly let yourself feel relaxed by this lightness and just now bring your attention back to your body and recognize if there's any heaviness living in it memories or worries that have embedded themselves here

See if you can identify a few of them. Maybe you're angry at someone. Perhaps you're experiencing anxiety about something. Or maybe you're feeling bitter or rushed or overwhelmed. Or maybe you're simply just feeling off for no apparent reason. Whatever that heaviness is,

Imagine that it's a gray cloud inside of you moving through your body threatening to rain. On your next exhale, imagine you releasing those rain clouds from inside of you at a time. Little by little, any heaviness from your day, breathe it out and watch those gray clouds disappear.

Breathe it out and feel your body melt further on every exhale as you release those great clouds. Bring your mind to one more thing you're grateful for right now. Something small or something big and see it on that movie screen in front of you.

And once again, take a deep breath in, inviting that image to enter your body and fill you up with its goodness. And as you breathe out, fall deeper into relaxation, deeper into the good, in the good. Notice how light you feel, how full of appreciation, how good.

in all the good there is so much of it here for you sweet dreams beautiful