Category Archives for "episode"

Let Go of Shame

There is something sitting deep inside your gut.

A dark grey energy that bubbles with negativity and spreads all across your body.

You’ve made a mistake.

Or perhaps you made a decision that you’re realizing now wasn’t the right one.

Or you just plain messed up.

Or you simply feel horrible about a situation that has occurred…whether it was caused by you or not.

Maybe it’s mild and only you know about it.

Or maybe it’s relatively serious and affects others around you.

Whatever it is, that toxic feeling in your stomach is there, sitting like a heavy stone.


Oh the self-loathing and self-hatred that can emanate from this stone!

What words are you calling yourself? What hurtful things are you directing inwards?

It happens automatically, this beating up of yourself.

And while there is a lesson to be learned from what happened, and a way you can grow from it, this feeling of shame, that nasty, heavy stone inside of you will only be removed by…




I forgive you beautiful.

I love you.

Try replacing these words instead.

Because you deserve the forgiveness and the love.

You can’t grow past here without it.

So the intention of today’s meditation is to help you let go of the shame and to help you find peace so you can glow again.

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Slow Down Your Racing Mind

Your thoughts are powerful.

They have the capability to create your life.

Which is why we can use the tool of meditation to become aware of the thoughts running through our mind

Detach from them

And ultimately create the silence and the space to create thoughts that are positive, productive and help us create lives we love

But when our minds are racing, spinning with a hurricane of thoughts – which are most often thinking about the past or worrying about the future – it becomes so easy to allow our thoughts to overtake our mood, our emotions, our actions and ultimately, what we experience.

We become passive observers of our lives instead of proactive creators.

So the intention of today’s meditation is to help you STOP the fast spinning of thoughts you have racing through your mind right now. To give you the space to see those thoughts as separate from you. And to quiet them down so you can instead choose thoughts that are in line with the life you deserve to live.

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The Ultimate Gratitude Meditation


It’s more than counting your blessings.

More than a tool to shift your mood from dark to light.

More than a way to help anchor yourself into the beauty of the present moment.

It is the doorway for living a life you truly love.

A life that is designed by you…for you…so you may live vibrantly in joy..in bliss…in harmony.

When we regularly practice gratitude, we attract more of what we are grateful for and invite abundance into our lives in ways we cannot possibly imagine. And as that abundance comes into our lives…there is more and more to be grateful for.

It’s a beautiful, expanding cycle.

Gratitude. Abundance. Gratitude. Abundance.

So the intention of today’s meditation is to walk through the doorway of gratitude into the divine life of joy awaiting you.

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Release Your Anger

It’s bubbling up inside of you.

Your jaw is clenched. Your shoulders are tight. Your stomach is in knots.

You may be feeling angry in the most mild ways – an underlying discomfort or a tenseness of your body.

Or perhaps you’re enraged, your mind and your body fuming with anger towards a person or situation.

No matter how intense your anger, it’s important that we process it in a productive way…giving voice to the tidal waves of emotion. And also releasing it so it doesn’t consume us. Anger can be toxic if we let it live inside of us for too long.

So the intention of today’s meditation is to give you permission to feel your anger…and then give you a way to let it go. So you can be free of the negative hold it can have on your soul.

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Wake Up & Shine: A Daily Morning Meditation

The intention of today’s guided meditation is to help you create the space to live purposefully today. From start to finish.

It’s time to start your day with intention.

With positivity.

With love.

So you can shine.

From the inside out.

So that when you put your head on your pillow tonight, you feel whole and fulfilled.

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You’re in a Fight With Your Spouse

I had a big realization last year…that the health of my relationship with my spouse was central in how I showed up for everything else in my life…my business, my time with my daughter, my health and fitness…

If I was out of flow with my husband, then I wasn’t fully in flow with all aspects of my life…even if all those other elements were going really well.

And yet…my husband and I fight, we have disagreements and we get out of flow…the best couples I know do too! So, how do we find peace and ultimately, love, in those moments of turmoil? Those moments between the upset and the resolution that feel so painful and grey?

That’s what today’s meditation is about…finding peace during those rough moments – or even entire seasons – with our spouse. Feeling some sense of groundedness, even when things haven’t been fully resolved.

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6 Minute Brain Break

The intention of today’s meditation is to give you a quick break from the cadence of your day so you can find your center.

So you can feel peaceful.

So you can be present.

Taking a brief pause from our day to meditate can be helpful during times when we’re feeling anxious…

Or when our minds are spinning with thoughts and ideas and we know we need to slow down…

Or when we’re feeling stressed…

Or simply feeling like we’re not fully present and are just going through the motions.

Just spending a few minutes with our eyes closed and focusing on our breath can quickly bring us back to center so we can go back to our day with a sense of peace.

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You Are Enough

I see you.

You’re driven, brilliant and loving. Others circle around you, marveling at you and the life you’ve created.

Not out of envy, but in deep respect, wondering how you accomplish so much, or have what you have, or make time for it all. And you feel pretty good about yourself… …until you don’t. Until that inner critic inside of you speaks the words that you can have become so intimate with throughout the years… I am not enough. The voice shows up in many different ways. When you compare yourself to others and feel less than. The anxious feeling inside your belly that make you feel like you have to keep up. The feeling that you have to “live up” to the expectations you – or others – have for yourself. A sinking feeling of wanting something so badly – true love, financial freedom, success, notoriety, the “perfect” body – and harshly judging yourself for not having it yet.

You become an overachiever…pleaser…perhaps overtly successful… Doing everything in your power to prove that voice wrong. Today’s meditation is your reminder that there is nothing for you to prove. That you ARE enough. Not when you lose the weight. Not when you become “successful.” Not when you have the perfect love in your life. Not when your kids are behaved. Not when you get that promotion. Now. Just as you are. You are enough.

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Wind Down After Work

The intention of today’s meditation is to help you wind down after a full day of work. Whether you’ve been working for an hour and need to shift into family life or time for yourself. Or, whether you’ve been working the full day and are now ready to put it to rest. This guided meditation is here so you can let it go and be fully present right now.

Today’s meditation is meant for you so you can appreciate the work you’ve done and easily transition into life after work.

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You’re Feeling Overwhelmed

Today’s meditation was especially created for you when you feel overwhelmed…when you feel like you are carrying way too much on your shoulders.

If your experience is anything like mine, you probably take up a lot of responsibilities in your life. Your finances, your job or business, your health, your home, your friends, your family. And most likely, you are a key player in taking care of others. Maybe you’re a mom…a wife…a caretaker for aging parents…an involved friend… And while you usually manage all the moving parts pretty well, there are moments when it all feels so heavy…when it feels like too much…

It doesn’t take too much to trigger this feeling… Maybe your dishes are piled up all over your kitchen. Or your little one is needing something from you. Or you realize you’re late for work… Or you see a disappointing number in your bank account…

All these small moments of responsibility, frustration, interruption…they can easily add up and feel so heavy in an instant… So that suddenly…we feel overwhelmed. And that’s completely okay.

So, today’s guided meditation will help you slow down and take those weighted moments off your shoulders, so you can become lighter and feel at ease.

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Clear Your Mind with 10 Minutes of Breathing

It is so easy for our minds to spin with thoughts; thoughts about what happened in the past or what can happen in the future.

Thoughts that make us feel stressed and anxious.

Thoughts that are full of excitement and visions.

Ultimately, thoughts that keep us from being in the present moment.

The intention of today’s guided meditation is to help you identify those swirling thoughts and slowly detach yourself from them so you can have a clear mind…and be present and grateful. We do this by focusing on the breath.

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Trailer: What is the Meditation For Women Podcast?

Hey I’m Katie Krimitsos and I’m so happy to introduce you to the Meditation for Women Podcast…a part of the Women’s Meditation Network!

The intention of this podcast and the entire network is to give you easy access to guided meditations that are specifically created with you in mind.

I love women. I think we each have such a unique and connected journey in this world…so full of love, so complex…so holistic. I’ve had the pleasure of working with women for a long time and being surrounded by some of the most extraordinary ladies during my life and every year that passes, my respect and love for us deepens. While we’re all special and different human beings, there is a commonality to our experience that I hope to support here through these meditations.

Each week on Tuesdays, you’ll receive a new meditation somewhere between 5-30 minutes that is intended to help you relax, let go, be present, find gratitude and ultimately, help you connect to the most brilliant, vibrant parts of your soul that so often feel dimmed. My hope is that this becomes a home for you to pick and choose the meditations that you need to hear in a particular moment, situation or feeling, over and over again.

I’ve used the tool of meditation since I was 18 years old. First, as it was introduced to me during the last few minutes of yoga classes. Then at multiple Buddhist centers during regular meditation classes. Later in intimate group meditations. And eventually through miraculous technologies like podcasts and apps that provided guided meditations I could use during the darkest and lightest seasons of my life.

I’m just like you. I’m a woman who is deeply interested in continually evolving herself, in becoming more mindful, trying to live the most vibrant life I can possibly live. I’m a mom, a wife, a daughter, sister, aunt and friend. I’ve been a podcaster since 2014 and have had the privilege of supporting women in business under my Biz Women Rock banner. I’m an athlete, a vegan, an adventurer, a recovering perfectionist and gladiator. I doubt myself, have struggled with loving my body, have felt the pangs of comparing myself to others, let fear keep me from doing things I really wanted to do and have carried way too many things on my shoulders. I am perfectly imperfect and always searching to understand myself better.

And meditation has been one of the most powerful practices I’ve developed over the years to help me do this. And it’s a gift I want to share with you. Whether you’re new to meditation or you’ve been practicing for decades, I’m so grateful you’re here and accessing the shows you need during all those seasons of your life.

So thank you for being here with me and welcome to the Meditation for Women Podcast!

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