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:

Here, feel free to sit or lie down or stand. Keep your eyes

open with the option to position yourself in front of a mirror or close your

eyes. Bring your attention to an area of your body you have directed negative

judgments toward. Bring to mind what it is or was about that part of your body you

don’t or didn’t like. Now, imagine your breath as beams of golden light. As you

breathe in send that light to that part of your body. Let the light illuminate

it, shine brightly on it holding no value judgments toward it. Exhaling, allow

yourself to soften toward that part of yourself you have shown ill thoughts toward.

Gently say to yourself, to that part of your body, “I accept

you as you are in this moment. I accept you as you are in this moment. I accept

you as you are in this moment.”

If you are positioned in front of a mirror and are able, look

at that part of your body. Invite a smile to your face. Give yourself permission

to smile at what you have perceived as imperfect. If you are not in front of a

mirror and are able, bring your hand to that part of your body as though giving

comfort. And once more, say, “I accept you as you are in this moment. I accept

you as you are in this moment. I accept you as you are in this moment.”

Imagine your breath as beams of golden light. Breathing in,

invite that light into your whole body, illuminating your whole being.

Breathing out, extend that light beyond yourself as your self-acceptance gives

you permission to function from a place of great confidence that will become an

example to others. Thank you for meditating with me. Peace.

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

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:

In this moment, I invite you to lie down, sit, or stand.

Feel free to keep your eyes open with the option to position yourself in front

of a mirror. If there is an area of your body you are challenged by or unhappy

with, bring to mind that area of the body. If you are positioned in front of a

mirror, bring your eyes to that place.

Keeping your attention on that area, find a few deep

breaths. Fill up the belly, feeling front and back ribs expand as you breathe

in. Feel belly and ribs return to center as you breathe fully out. Become aware

of thoughts and emotions that arrive as you hold your attention on this area of

your body. Become aware of any judgments that arrive. Lean into the awareness of

how you feel about this one area of your body.

Gently say to yourself, “I am aware of my perception. I can

shift my perception. I am of value and worthy of love despite my perception.”

Deep breath in, deep breath out. Notice how you feel. Notice if your perception

of this area of your body has shifted. Invite loving acceptance to wherever you’re

at in this moment. Once more, say to yourself, “I am aware of my perception. I

can shift my perception. I am of value and worthy of love despite my

perception.”

Whether looking in a mirror, standing, seated, or lying down,

imagine sending love and kindness in beams of blue healing light to that area

of your body you have focused on today, moving with loving awareness into your

day. Thank you for meditating with me. Peace.

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

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:

Find a comfortable place to be in your body, seated or lying

down. Find a few deep breaths in and out through the nose. As you breathe in,

notice where you may be holding unnecessary tension or effort. As you breathe

out, relax whatever you can. Bring gentle awareness to your mental and emotional

space. Notice thoughts. Watch them pass. Notice emotions. Feel them move within

and through your body. Breathe. Attaching no value judgement to thought or

emotion or sensation in the body, invite loving acceptance to wherever you are

at in this moment.

Here, bring to mind 3 people in your life who you love. Keep

their names in mind to speak out loud or in your head following the word “love.”

Repeat to yourself I love__, I love__, I love__. Breathe in, breathe out.

Again bringing to mind another 3 people or the same, repeat

to yourself I love__, I love__, I love__. Breathe in, breathe out. Now, repeat

to yourself, I love myself, I love myself, I love myself.

Bringing gentle movement to your body, finding

one more deep breath in, deep breath out, softly blink open your eyes, and move

with love into your day. Thank you for meditating with me. Peace.

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

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:

Find a comfortable place to be in your body, seated or lying

down. Find a deep breath in, deep breath out. Relax your face—jaw, lips,

cheeks, forehead. Relax your shoulders, hips, elbows, knees, wrists, ankles.

Allow yourself to fully surrender to the support beneath you.

Now, repeat to yourself aloud or in your mind, I can overcome challenges, I can be my

best self, I can rest. Deep breath in, breath out. Again, repeat to yourself, I can overcome

challenges, I can be my best self, I can rest. Deep breath in, deep breath out. Notice what

felt good to say, what brought ease to your physical/mental/emotional space. Notice

if any of the phrases caused resistance or were more challenging to say. Invite

loving acceptance to your whole being, imagining waves of light moving from head

to toes, from toes to head. Repeat once more, I can overcome challenges, I can

be my best self, I can rest. Thank you for meditating with me. Peace.

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

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:

Find a comfortable place to be in your body, seated or lying

down. Finding a deep breath in, notice where you may be holding tension.

Exhaling, relaxed whatever tension you can. Soften. Allow your body to

surrender to the support beneath you.

Now, repeat to yourself aloud or in your mind, I am strong,

I am capable, I am valued, I am well. Breathe in, breathe out. Again, repeat to

yourself, I am strong, I am capable, I am valued, I am well. Breathe in,

Breathe out, internalizing these affirmations. Observe sensation in the body.

Notice your mental and emotional space. Allow thought to float like clear

bubbles sparkling in the sun across the sky of your mind’s eye. Allow emotions

to roll like gentle waves up and down your spine. Once more, repeat to

yourself, I am strong, I am capable, I am valued, I am well.

Bring gentle movement to your body, softly open

your eyes and move with inner strength, ability, value, and wellness into your

day. Thank you for meditating with me. Peace.

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

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:

Find a comfortable place to be in your body, seated or lying down. Find a deep breath in, deep breath out. Inhale, notice where you’re holding unnecessary tension or effort. Exhale, relax whatever you can. Set your intention. What do you want to receive or see in the world around you? More love, kindness, empathy, empowerment, courage, resilience, peace. Whatever you want to receive, set that intention here. Find a deep breath in, deep breath out.

Letting go your intention, bring your attention to the sounds you hear around you. What do you hear? Notice the sound of your breath. As you breathe in, notice what you smell. What aromas do you pick up? Observe taste on your tongue—bitter, sour, salty, sweet. Notice the warmth or cool of the air on your skin, the texture of your clothing, the firmness or softness of the support beneath your body. Observe what you see behind closed eyes—colors, shapes, light, dark.

Direct your attention to your head, neck, face—relax. Notice your shoulders, arms, hands, and fingers—relax. Bring attention to your chest, belly, upper back, mid back, low back—relax. Notice your hips, legs, feet, toes—relax.

Now, imagine yourself standing barefoot on soft grass at sunset. The sky many shades of pink and purple and orange. The sunlight warm on your skin contrasted by the lightness of a cool breeze. Suddenly you feel the cool and gentle touch of raindrops. Imagine feeling each droplet, the soft splash against your skin. Observing the wonder of nature around you, you feel more raindrops, a change in the wind. Imagine hearing your own voice carried on the wind whispering your intention. You are love. You are kindness. You are empathy. You are empowerment. You are courage. You are resilience. You are peace.

Now, bring your attention back to the support beneath you, the space you’re in, the sounds and smells around you. Breathe. Bring gentle movement to the body. Softly open your eyes, moving into your day empowered in your intention. Thank you for meditating with me. Peace.

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

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:

Find a comfortable place to be in your body, seated or lying down. Find a deep breath in, deep breath out. Set your intention. How do you want to show up in your world today, this week, this month? With more courage, connection, calmness, kindness, energy? However you want to show up, whatever your intention, set that here.

Now, letting that intention gently drift up and out of your mind, bring attention to your body. Notice sensations—tension, ease, warmth, cool, heaviness, lightness. Notice your breath. Are you breathing quickly, slowly, deeply, or is the breath shallower?

Bring awareness to the crown of your head, your ears, eyes, nose, cheeks, upper lip, lower lip, jaw, neck, shoulders, upper arms, elbows, forearms, wrists, hands, fingers, upper back, chest, midback, lower back, belly, hips, thighs, knees, lower part of your legs, ankles, feet, toes. Relax.

Notice your thoughts. Watch words and pictures appear within your mind’s eye and gently travel through you. Notice your emotions. Feel each wave of emotion appear and gently travel through you.

Let’s imagine standing outside a grand stone and brick structure, with stained glass windows. Imagine scanning the building, gazing from foundation to concrete steps leading to a set of opened double door to one window. Observe the many colors sparkling in the light of the sun. One powerful beaming ray of sunlight shines so bright the window shatters. Pieces of multi-colored glass fall to the ground at your feet. Imagine a sense of responsibility to restore the pieces in a new way. Each piece resting flat on the ground, you make your way to a seated position, extending your arm, and reaching out a finger to slide the pieces together in different ways, as a mosaic, where no piece fits perfectly, but every piece fits. Each color, shape, dimension, and weight needed to create the whole work of art, brokenness reassembled. As you reach to slide into it’s imperfect place the last piece, you see your intention reflected back to you in the glass. You smile, breathe, relax.

Gently letting go this image, bring your attention back to your emotions, waves moving through mind and body. Notice thoughts, drifting in and out. Bring awareness to your breathing, the inhale, slight pause, the exhale, and tiny pause at the bottom of the breath. Notice your body. Inhale, aware of tension. Exhale, relax whatever you can. Bring gentle movement to the body, feeling the support beneath you. Waking up the body, find another big breath in. Big breath out, moving into your day fully empowered, restored, and stepping fully into the intention you have set. Thank you for meditating with me. Peace.

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

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:

Find a comfortable place to be in your body, seated or lying down. Set your intention. Bring to mind a trait that you want to bring more to the forefront of your life. How do you want to show up in your day, for the people in your life, in the spaces you move through? Is your intention to show up with more love, empathy, peace, strength, confidence, humility, wisdom. Whatever your intention, however you want to show up, set that here. Now, letting that intention go, shift your awareness to where you may be holding tension in your body. Breathe in to notice, breathe out to let go whatever you can. Expand your breath. Fill up your belly with your breath as you breathe fully in, breathing fully out feel your belly pull gently in. Relax your face, shoulders, hips, fingers, toes.

Bring gentle awareness to thoughts and emotions. Notice what is without attaching any value judgment. Invite loving acceptance to wherever you’re at in this moment.

Mentally scanning the body, as you bring a moment of focus to each part, relax more and more whatever you can. Notice your toes, tops of your feet, bottoms of your feet, ankles, lower part of your legs, knees, thighs, hips, the sides of your body, armpits, shoulders, upper part of your arms, elbows, forearms, wrists, back of your hands, front of your hands, fingers, low back, belly, chest, mid back, upper back, neck, jaw, lower lip, upper lip, right nostril, left nostril, right cheek, left cheek, right ear, left ear, base of your skull, tip of your nose, bridge of your nose, right eye, eye lid, left eye, eye lid, forehead, top or crown of your head. Now, imagine you are seated in the most comfortable chair you have experienced sitting in, your body fully relaxed. A small bookshelf positioned next to your chair.

Imagine extending your arm and reaching your hand out to pull a book from the shelf. On the front cover of your book, you see your name written in your favorite color or colors. You open the book to see the word or phrase you have set as your intention. The book is filled with words and pictures that show you living this intention. You see the places you have touched, the ideas you have inspired, the people you have helped. As you flip through to the final page of the book, you see yourself at peace, happy with the work you have done. Imagine placing the book back in the shelf, fully relaxing into the comfort of your chair and closing your eyes. Letting go of this image, bring awareness back to the space you’re in. Feel your heartbeat, your lungs moving breath. Bring gentle movement to the body, finding a deep breath in, deep breath out. Gently blink open your eyes, moving from that empowered space of your intention into your day. Thank you for meditating with me. Peace.

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

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:

Find a comfortable place to be in your body, seated or lying down. Relaxed and aware,

bring attention to your breathing. Feel the inhale, the exhale. As you breathe

in, bring awareness to where you may be holding unnecessary tension or effort.

As you breathe out, relax whatever you can. Notice your mental space, watch

though arrive and pass. Breathe. Notice your emotional space. Feel your

emotions move through your body like waves on the ocean. Breathe.

Here, bring to mind your perfect place, whether real or imagined, that place that brings

you a great sense of calm and ease, of joy and a zest for life. As you bring

this place into view in your mind’s eye, notice if this place is indoors or

outdoors. What do you see. Observe the objects in your perfect place. Notice

colors, shapes, light, dark. Are there living beings—plants, insects, animals,

people. Is your perfect place full of noise or quiet. What do you hear? Is

there music, laughter, conversation, silence? Imagine breathing in. What do you

smell? What scents fill your perfect place? Do you smell earth or blooming

flowers, sea salt, or wood in a fire. What scents fill you with a sense of

peace? Breathe. As you move through your perfect place, notice what you can

touch. Observe the textures in the space around you. What can you feel? Is the

air hot or cold, warm or cool. Aware of the purpose of this place, imagine for

a moment what you do in this space. Is it a space for rest or play, for social

gathering or silent contemplation?

Fully immersed in your perfect place, how do you feel? What emotions arrive? What thoughts? Are there memories connected to your perfect place? What do you remember? Bring awareness to your physical sensations in this space. Feel tension give way to ease, discontent to peace, busyness of mind to calm. Relax. Allow the corners of your lips to turn up into a smile. Breathe.

Now, gently letting go the image of your perfect place, bring awareness to the

support beneath your body, the air on your skin. Observe the scents on the air

in the space you’re in. What do you hear? Bring gentle movement to the body, wiggle

the fingers, the toes, waking up the body. Gently blink open your eyes. As you

move through your day, when challenging moments arrive, bring back to mind

those feelings of peace and joy you found in your perfect place, moving through

your day with the knowledge of the calmness your perfect place brings. Thank

you for listening. Peace.

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

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:

Find a comfortable place to be in your body, seated or lying down. Find a deep breath

in, aware of any tension in the body. As you exhale, relax whatever tension you

can. Deep breath in, aware of any busyness of mind. As you exhale, invite calm

to the mind. Deep breath in, aware of your emotional space. As you exhale,

invite lightness to any heaviness of emotion. Close your eyes.

Here, imagine walking along a rugged path in the woods. Imagine the sensation of small

sticks and fallen leaves crunching beneath the supportive shoes around your

feet. Feel the subtle shift in texture as you continue walking over and across small

stones and the roots of trees. Imagine walking slowly, mindfully, feeling every

footfall, observing a light breeze moving leaves on trees. Imagine feeling the

coolness of the breeze on your skin, warm rays of sunlight cutting across blue

sky and branches.

As you walk, suddenly you see a door in the middle of the path. What color is the door? What shape is the door knob? What does your door look like? Reaching out your hand

to open the door, you notice bright light beaming through the small crack in

the door. As you continue to gently push the door open the bright light beams

brighter and you feel the sensation of warmth and the feeling of love washing

over you. Stepping through the door, you become fully enveloped in this wash of

warmth and love, the light too bright to fully open your eyes, you close your

eyes, and rest. Standing still in the light, you feel a deep sense of calm and

connection to yourself and all life.

Taking another step forward, you find yourself again amidst the nature of the woods,

standing upon dirt and rock and leaf and grass, feeling connected to the living

trees. Letting go of this image, bring your awareness back to the support

beneath your body, to the air on your skin in the space you’re in. Aware of

your breath, sensation in the body, your mental and emotional space, bring

gentle movement to the body. Wiggle your fingers, wiggle your toes, waking up

the body. Then blinking open your eyes, moving with a greater sense of love and

ease into your day.