The Meditation Well

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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Rest your body in a comfortable position. As much as you can, relax into the support beneath you. Our first act of letting go here is letting go of as much tension as we can. Inhale, notice the pause at the top of your breath. Exhale, notice the pause at the bottom of your breath. Notice your body's natural inclination to breathe, to let go of the pause, to let go of the inhale, then the exhale, to continue to breathe.

Notice what lets go with the movement of the breath-- perhaps tension or heaviness in the muscular/skeletal space, perhaps the busy mind quiets, perhaps a heavy emotion lightens. You may notice a natural acceptance of your physical tension, busy mind, or heavy emotion. Notice. Breathe.

Imagine the sensation of gripping a pen to write, or gripping a dumbbell to lift, or gripping a wheel to steer. Some things we hold onto as a tool to guide us. When we've completed the letter, the workout, or the drive, we let go of that tool. Bring to mind anything you might be gripping mentally or emotionally. As you notice, reflect, accept, and process, what can you let go in service of rest? Imagine opening the hand of your mind to release what keeps you from rest. Breathe.

Come back to your breath. Together, we breathe in through the nose, open mouth exhale, let go. Inhale. Now, sigh it out, let go. Inhale. Om. As you continue into your day, find little moments to notice what you're gripping and what you can let go.

Thank you for meditating with me. Peace.

Disclaimer:

By participating in this practice you assume full responsibility for any injuries you may incur. Please honor your body's abilities and limits. Seek the advice of a medical professional if you have any concerns about the movements guided during this practice. Meditation is not a replacement for professional mental health support. If you are struggling with your mental health, please seek the advice of a mental health professional, or call or text 988 or visit: https://988lifeline.org.

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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Transcript:

Feel free to practice this guided Mindfulness Meditation while seated, lying down, or walking. Keep your eyes open for the full practice if walking. Here, notice the space you're in. Observe the size of the space. What sensations, thoughts, or emotions arrive as your observe this space. If you are walking, observe the change in scenery as you move through the space. Whether still or moving, notice objects-- colors, shapes, textures.

Notice living beings-- plants, animals, people. Bringing awareness to the life around you, notice, again, your mental and emotional space, the thoughts and emotions that arrive as you observe.

Notice what you hear, aware of the sounds that exist in around you. What sensations arrive in the body as you observe sound? What thoughts? What emotions?

Bring attention to the aromas in this space. What scents arrive as you breathe in?

While our mindfulness practice is a practice of focused observation without attaching value judgment, notice what judgments might arrive as you fully take in your space through the senses? What is your experience of this space, the sights, sounds, and scents?

What judgments can you let go to simply notice, perhaps replacing judgment on what you experience by describing your experience. You might say to yourself, I see a robin flying from power line to tree. Or I smell the lingering scent of the food I just cooked. Or, I hear the sound of heavy traffic outside my window. Whatever your experience, notice, describe, breathe.

Here, if you have closed your eyes for this practice, gently open your eyes. Together, we'll find three deep breaths in and out through the nose. Deep breath in. Deep breath out. Inhale. Exhale. One more cycle of breath on your own. Remain in this mindful awareness of your surroundings as you move through the rest of your day. Thank you for practicing with me. Peace.

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Support The Meditation Well on Patreon.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.

Support The Meditation Well on Patreon.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.

Support The Meditation Well on Patreon.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.

Support The Meditation Well on Patreon.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Today, I invite you to direct your focus towards your sources of receiving love and

those areas where you show up with love to give. First, find a comfortable position

or feel free to enjoy a meditative walk or any meditative movement your body

allows. Moving your body enhances your cardiovascular health, inviting wellness

to your physical heart.

Whether moving or resting in stillness, bring to mind someone in your life who shows you

support and love and to whom you reciprocate that support and love. Perhaps more

than one person comes to mind. Allow yourself to fully bring to mind that

person or those people who are a source of love for you. Extend a moment of

gratitude to this person for their love, saying to yourself, “I am thankful for

the love I receive from [name the person or people].” Now, extend that

gratitude to the love you have shown them, saying to yourself, “I am thankful

for the love I have for [name the person or people].” Breathe.

Notice how your body feels, whether it is in movement or stillness. Bring awareness to

thoughts or memories that arrive about the person or people you love and who

have shown you love.

Now, direct your focus toward some place you love, a place that brings you a sense of

comfort and joy. Imagine you are in that space. What do you see? What do you

hear? What aromas are in the air in this space? What, if anything, do you

taste? What is your experience of physical sensation in this space—is the air

warm or cool, are you in motion or stillness?

Here, say to yourself, “I am comforted in this place. I am joyful in this place. I am loved

in this place.” Breathe.

Now, direct your attention toward something beyond yourself that you hold a passion for.

Consider things like volunteer work, passion projects, anything you might think of as a

“labor of love.” Bring to mind your “why.” What is it about this work that keeps you

going? Why is this work important to you? Imagine immersing yourself, for a

moment, in this work, saying to yourself, “I bring love to others and myself

through [name the work].”

Here, directing your attention toward accepting yourself as you are, knowing you are

a work in progress, say to yourself, “I am enough. I love myself. I am enough.

I love myself. I am enough. I love myself.”

If you are in motion, when you’re ready as it feels safe to do so, find a moment to pause.

Bring your left hand over your heart, right hand over left. Find a few deep breaths

in and out through your nose aware of both your external and internal sources

of love.

Continue moving through your day, allowing yourself to receive and give love. Thank you

for meditating with me. Peace.

Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.

Support The Meditation Well on Patreon.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

As you settle into a comfortable position, bring to mind either the last time you said

no to something you genuinely didn’t want to do or the last time you

said yes to something you genuinely did want to do. Consider your

ability to gate keep your own life. Gate keeping your life means maintaining your

ability to function well—to think, make decisions, regulate your emotions, and

manage stress—by limiting your time in spaces where and with people who deplete

your energy without restoring it back, and spending as much time as you can in

spaces where and with people who restore your energy and to whom you feel good

about giving your time, energy, and support.

Maintaining boundaries allows us to maintain the energy we need to do our work, to give

back to others, and to keep a healthy relationship with ourselves and with

others.

Notice any tension or ease that arises at the mention of boundaries. Whatever your

sensations or relationship to maintaining healthy boundaries, allow yourself a deep

breath in, deep breath out. Bring attention to your mental and emotional space, aware

of the thoughts that arrive and emotions that come as you consider the boundaries

you have or wish to create. Say to yourself, “I am worthy of activity that

fills me with joy and peace. I am worthy of social interactions that fill me

with joy and peace. I am worthy of environments that fill me with joy and

peace.” Deep breath in, deep breath out.

Notice your physical, mental, and emotional space. Aware of any tension, busyness of

mind, or heaviness of emotion, breathe. Aware of any ease, calmness of mind,

lightness of emotion, breathe. Say to yourself, “I am worthy of activity that

fills me with joy and peace. I am worthy of social interactions that fill me

with joy and peace. I am worthy of environments that fill me with joy and

peace.” Deep breath in, deep breath out.

Notice tension and ease in the body, busyness or calmness of mind, heaviness or

lightness of emotion. Once more, say to yourself, “I am worthy of activity that fills me

with joy and peace, I am worthy of social interactions that fill me with joy

and peace. I am worthy of environments that fill me with joy and peace.” Deep

breath in, deep breath out.

Rest here, or move into the rest of your day, making one small step toward creating or

maintaining boundaries in one area of your life. Thank you for meditating with

me. Peace.

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.

Support The Meditation Well on Patreon.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Today, I invite you to take a moment to journal about your core values. Core values are

those places where you spend much of your time and energy. For example, one of

my core values is health and wellness. I spend a lot of time in that space,

working on my own health and wellness as well as encouraging others to live

healthy and well. Take a moment here to write down what you value according to

where you spend much of your time.

Pause this meditation if you need more time to write. Now, consider how your values

align with your actions. Knowing that there is no perfect, focus on one action you do

consistently that aligns with one of your values. Take a moment to journal

about this activity or behavior, bringing to mind your five senses and any ways

in which sight, hearing, smelling, tasting, or touch are included in this behavior

or activity.

Pause this meditation if you need more time to write. Now, sitting or lying comfortably,

eyes open or closed, find a few deep breaths in and out through your nose.

Bring to mind one of your core values. Say to yourself out loud or in your

mind, “I value [insert value].” Then bringing to mind one of your behaviors or

activities that exemplifies that value, say to yourself, “I show that I value

[insert value] by [insert behavior or activity].”

Twice more, with an option to choose a different value and action or stay with one, “I

value___. I show that I value___ by ___. I value___. I show that I value___

by___.” Deep breath in, deep breath out. Relax your body. Relax your mind. Just breathe.

Rest here, or move into the rest of your day, focused on aligning your actions with your

values. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.

Support The Meditation Well on Patreon.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Today, I invite you to affirm your intrinsic value and worth with a few positive

affirmations. You can practice these affirmations wherever you are, seated,

standing, lying down, while walking, or while standing in front of a mirror.

First, observe your environment. Notice what’s around you, bringing your attention to

the energy of the environment you’re in. Does your body feel heavy or light,

tense or relaxed. Notice the air on your skin, the support beneath you, however

you are positioned and whether you are still or in motion. Notice what you see,

hear, and smell. Bring attention to any taste on your tongue.

Now, whether your eyes are open or closed, whether you’re in stillness or motion, begin to

repeat to yourself positive statements affirming your value and worth in this

moment:

“I am enough. I belong here now. I accept my whole self. I am worthy of love. I hold value

by simply being. I am loveable. I am loving. I am love. I am.” Deep breath in,

deep breath out.

Bringing awareness to your physical, mental, and emotional space, notice any value

judgments that come up concerning your physical, mental, and emotional space. Allow

yourself to be exactly as you are in this moment, letting go of those value

judgments.

Again, repeat to yourself the following affirmations:

“I am enough. I belong here now. I accept my whole self. I am worthy of love. I hold value

by simply being. I am loveable. I am loving. I am love. I am.” Deep breath in, deep breath

out. Allow yourself to rest for a moment in silence.

Once more, aware of how you feel in this moment, repeat to yourself:

“I am enough. I belong here now. I accept my whole self. I am worthy of love. I hold value

by simply being. I am loveable. I am loving. I am love. I am.” Deep breath in,

deep breath out.

Rest here or move into the next part of your day embracing your intrinsic value and

worth. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.

Support The Meditation Well on Patreon.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Listen. The birds speak. Listen. What is speaking to you in this moment? What stories

arrive that are true? What stories arrive that are projections of your past

experiences? Listen. Hear the birds. Allow yourself to rest in this moment of

almost silence.

Move into the next portion of your day, open to what is true, listening deeply, and resting

in moments of silence. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly