The Meditation Well

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Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, seated or lying down. Focus on your

breath. As you breathe in, notice where in the body you may be holding tension.

As you breathe out, let go, relax whatever you can. Let’s engage the imagination.

Close your eyes. Imagine you are floating in space, your body housed and

protected within a space suit. Breathe.

Feeling here a sense of weightlessness, imagine opening your eyes to see swirls of starlight in the midst of darkness as you direct your gaze up and around you. Then

looking down, imagine seeing the halo edge of Earth’s atmosphere. Continuing to

rise above the earth, you watch the planet become smaller and smaller the

greater the distance between you and it. Looking out into the distance, you see

the glow of sun, that fiery light, and the glow of the planets around it. The

further you rise the more distant the light until there is no light but you.

As you continue to breathe in this most distant

place in space, imagine the sensation of warm glowing light gathering at the

center of your heart. Feel your heart beating, hear the evenness of each gentle

thump. As the light gathers, imagine suddenly feeling the most settled sense of

calm you’ve ever felt, the warmth and light moving like breath and blood

through the body. Suddenly, you watch beams of light move through and out your

fingers, through and out your toes. Here, in the midst of the darkness of

space, your body beams with light, like a star in the night. Slowly you begin

to feel the pull of the Earth. You float lightly into the Earth’s atmosphere, through

cloud and sky and gently landing on solid ground in the space where you are meditating.

Bring your attention to the firmness or softness of the ground beneath you,

supported. Notice the air on your skin. Observe the sounds in the room around. Bring

movement to your body. Wiggle your fingers. Wiggle your toes. Gently blinking

open your eyes, moving into your day with lightness and light.

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. Bringing gentle awareness to the sensations in the body. Notice tension.

Ease. Notice the air on your skin—warmth, cool. Where do you feel strong? Where

do you feel challenged? What can you relax? Breathe.

As you mentally scan each area of the body, invite movement

and relax whatever you can.

Direct your attention to the toes on your right foot, top of

your right foot, bottom of your foot, your right ankle, lower part of your

right leg, knee, your right thigh—inner, outer, front, and back of your right

thigh—your right hip. Notice the right side, right set of ribs, muscles along

the ribs, underside of your right arm, your right shoulder, upper part of your

right arm, elbow, forearm, your right wrist, back of your right hand, front of

your right hand, all of the fingers on your right hand.

Shift your attention to all of the fingers on your left

hand, back of your left hand, front of your left hand, left wrist, forearm,

your left elbow, upper part of your left arm, shoulder, underside of your left

arm, left set of ribs, all of the muscles along the ribs, your left side.

Notice your left hip, thigh—inner, outer, front, and back of your left thigh, knee,

lower part of your left leg, ankle, top of your left foot, bottom of your left

foot, all of the toes on your left foot.

Shift your attention to your belly, feeling your belly rise

as you breathe in, fall as you breathe out. Notice your low back, the natural

curve of the spine, muscles running up and down along either side of the spine,

midback, upper back. Notice your chest, heartbeat pumping blood through the

body, lungs moving breath through the body. Bring awareness to the front of

your neck, your throat, back of the neck, muscles along either side of your

neck. Notice your jaw, chin, lower lip, upper lip, lower set of teeth, upper

set of teeth, right nostril, left nostril, right cheek, left cheek, right ear,

inner ear, ear lobe, left ear, inner ear, ear lobe, tip of your nose, bridge of

your nose, right eye, eye lid, tear duct, left eye, eye lid, tear duct, right

eye brow, left eye brow, forehead. Bring awareness to the base of your skull,

back of your head, top or crown of your head.

Find a few deep breaths here. Imagine your breath moving up

from your toes to the top of your hips, inhaling. Your breath moving down from

the top of your hips to your toes as you exhale. Breathing in from your

fingertips to the tops of your shoulders, breathing in. Your breath moving down

from the tops of your shoulders to your fingertips as you breath out. Imagine

your breath moving up from the tailbone to the crown of your head as you breath

in, from the crown of your head to the tailbone as you breath fully out. Continue

to rest here or when you’re ready, wiggle your fingers, toes, deepen the breath,

waking up the body. Rising to a tall seat if you’re lying down, lift your

shoulders up toward your ears, inhale. Roll your shoulders back and down, exhale,

moving with a great sense of groundedness and ease into your day.

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:

Seated, maintaining an upright

position, relax the shoulders. Bring attention to your breath. Notice your

inhale, exhale. Aware of any resistance as you breathe in or is it easy to

breathe fully in? As you breathe out, notice resistance or is it easy to breathe

fully out? Notice if your breathing is deep or shallow, quick or slow. Observe

any tension in the body as you breathe in. Breathing out, relax whatever you

can. Here, bringing attention back to your posture. Seated, maintaining an

upright position, with shoulders relaxed. Relax the face. Deepen and expand the

breath. Fill the belly up with the breath, breathing in, feel the front and

back ribs expand to the sides of the body. Exhaling, feel the ribs return to

center, belly drawing slightly in, fully release the breath.

Here, I’ll guide an even inhale to

exhale, 5 ½ county inhale, 5 ½ county exhale for three cycles of breath. Aware

of your respiratory abilities, do what you can. Honor where your body is at in

this moment. Exhale completely. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5,

&. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5, &. Inhale, 2, 3, 4,

5, &. Exhale, 2, 3, 4, 5, &. Return to your natural rhythm of breath.

Notice physical sensations—tension or

ease. Bring attention to your mental space—thoughts passing through the sky of

the mind. Bring attention to your emotional space—emotions moving through your

whole body like waves on water.

Once more, I guide that even inhale to

exhale for 3 cycles of breath. Exhale completely. Inhale, 2, 3, 4, 5, &.

Exhale, 2, 3, 4, 5, &. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5,

&. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5, &. Return to your

natural rhythm of breath.

Gently wiggle the fingers, wiggle the toes. Inhaling, lift your shoulders up.

Exhaling, roll your shoulder back and down. Finding one more big breath in,

filling up the belly, feeling the breath expand to the sides of the body,

inhale. Then drawing everything to center, exhale completely. Breathing, gently

open your eyes, moving forward with a greater sense of balance into your day.

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

This guided breathing exercise is best practiced seated,

maintaining an upright position with shoulders relaxed. Once positioned feeling

supported by the ground or blanket or cushion beneath you, first just notice

your breath. Bring awareness to the quickness or slowness of your breathing. Does

the breath feel deep or shallow? Do you feel the belly fill up with the breath

or a lift of the chest? As you breathe in, notice any resistance or restriction

or is it easy to breathe fully in? As you breathe out, notice any resistance or

restriction or is it easy to breathe fully out?

Here, if you haven’t already, begin to deepen the breath.

Fill up the belly with the breath, feeling front and back ribs expand as you

breathe in. As you breathe fully out feel the ribs draw back to center, the

belly pulling slightly. Notice any tension in the body as you breathe in. As

you breathe out relax whatever you can, maintaining a relaxed and upright

position, feeling both rested and aware.

Here, I’ll guide 3 cycles of breath—a 4-count inhale, 4-count

hold, 4-count exhale, and 4-count hold at the bottom of the breath. Aware of

your own respiratory abilities, do what you can. Honor where your body is at. Exhale

completely. Inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Inhale, 2, 3, 4.

Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4. Inhale, 2, 3, 4. Hold, 2, 3, 4.

Exhale, 2, 3, 4. Hold, 2, 3, 4. Return to your natural rhythm of breath. Notice

physical sensations—tension or ease. Bring attention to your mental space—thoughts

passing through the sky of the mind. Bring attention to your emotional space—emotions

moving through your whole body like waves on water.

Once more, let’s breathe through 3 cycles of our box breath.

Exhale completely. Inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Inhale, 2,

3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4. Inhale, 2, 3, 4. Hold, 2,

3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4. Return to your natural rhythm of breath. Gently

wiggle the fingers, wiggle the toes. Inhaling, lift your shoulders up. Exhaling,

roll your shoulder back and down. Finding one more big breath in, filling up

the belly, feeling the breath expand to the sides of the body, inhale. Then drawing

everything to center, exhale completely. Breathing, gently open your eyes, moving

forward with ease and energy into your day.

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:

Seated, maintaining an upright position, relax the shoulders.

Bring attention to your breath. Notice your inhale, exhale. Aware of any

resistance as you breathe in or is it easy to breathe fully in? As you breathe

out, notice resistance or is it easy to breathe fully out? Notice if your

breathing is deep or shallow, quick or slow. Observe any tension in the body as

you breathe in. Breathing out, relax whatever you can. Here, bringing attention

back to your posture. Seated, maintaining an upright position, with shoulders

relaxed. Relax the face. Deepen and expand the breath. Fill the belly up with

the breath, breathing in, feel the front and back ribs expand to the sides of

the body. Exhaling, feel the ribs return to center, belly drawing slightly in,

fully release the breath. Here, I’ll begin our first breathing exercise, a 2-count

inhale, 3.5-county hold, 4-count exhale. I’ll repeat these counts for 3 cycles

of breath. Do what you can. If you become light-headed, please return to your

natural rhythm of breath. Exhale completely. Inhale 2, hold 2 3&, exhale 2

3 4, [repeated twice more]. Return to your natural rhythm of breath.

Expanded the breath as your body allows, I’ll count out a 4-count

inhale, 7-count hold, 8-count exhale, repeating these counts for 3 cycles of

breath. Do what you can. If you become light-headed, please return to the first

breathing exercise, our modified version or return to your natural rhythm of

breath. First, fill the belly up with the breath, breathing in, feel the front

and back ribs expand to the sides of the body. Exhaling, feel the ribs return

to center, belly drawing slightly in, fully release the breath. Inhale 2 3 4,

hold 2 3 4 5 6 7, exhale 2 3 4 5 6 7 8, [repeated twice more]. Return to your

natural rhythm of breath.

Notice how you feel, observing your whole-body experience,

your physical space—tension, ease—mental space—busyness, calm—emotional space—heavy,

light. You might rest here or continue the breathing exercises or bringing

gentle movement to the body, softly open the eyes, and breathe into your day.

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 today’s episode, we’ll explore our sense of taste through

mindful eating. You can do this meditation during a meal, with a friend or

friends or co-workers at lunch. Find something edible, something you enjoy or

you can invite a bit of challenge into this practice by picking something that

you don’t enjoy, but can tolerate. Once you have your edible item, if you can

hold the item in your hand, hold it, observing the piece of food as though

you’ve never seen it before, with wonder. Notice the shape, the color or

colors, the dimensions, the texture. If you are holding the item in your hand,

does it feel soft, smooth, are there rough edges, is it hard or malleable?

Take a moment to express gratitude for all of the land and

environments, the people and processes, every entity that had to work in

concert to provide you with the item you’re about to eat. Bring the item to

your nose, breathe in. Observe the aroma or aromas that arrive in through the

nostrils as you breathe in the scents of this food item. As you breathe in, notice

if smell connects you to a memory. Hold space for that memory. Remember. Then

returning to this moment, take a small bite, holding the piece of food in your

mouth for moment before chewing. Feel the texture, notice the initial flavors

touching the tongue. Slowly chew, then swallow. What flavors arrive. Observe

bitter or sour or salty or sweet or spicy or tart or whatever other flavor

profiles you notice. Once swallowed, does the flavor linger? Or does it quickly

dissipate. Notice if you are satiated with this one bite or wanting more. Pause

before continue to eat, allowing yourself to lean into either satisfaction or

want or, perhaps both. You can repeat this practice, or simply eat as you

normally would with an increased awareness of taste and gratitude for this

moment of mindful eating.

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:

Seated or lying down, comfortable and alert, focus on your

sense of touch. Notice the air on your skin. Does the air feel warm or cool. Do

you feel goosebumps rising on your skin in response to the air touching you. Observe

what areas of the body are exposed to the air. What areas feel warm or cool.

Observe the dryness or humidity on the air. Does your skin feel dry or damp or somewhere

in between. Notice the texture of your clothing or any covering over you. Observe

rough, soft, silken, fuzzy, tightknit, close-knit, observe the looseness or fitted

feel of materials over your skin. Observe the heaviness or lightness.

Notice the softness or firmness of the support beneath your

body. Do you feel supported, lifted, or surrendered and sinking in? Observe

difference in sensation of the parts of the body touching the floor or chair or

some other support compared to the parts of the body that are untethered from

direct contact to a support. Where do you notice tension? Focus on one area of

tension. Imagine breathing into that space, imagine warm air moving into the

space of tension as you breathe in. As you breathe out, release whatever

tension you can from that space. Invite loving acceptance to whatever tension

remains, then bring your attention to an area in the body that feels relaxed.

Continue to breathe into that relaxation. Imagine warm air moving into that

relaxed space as you breathe in. As you breathe out, can you relax even more?

Invite loving acceptance to that relaxed space. Observe, without attaching

value judgment, inviting loving acceptance, your whole-body sensory experience.

Perhaps you notice the coolness at the tip of the nose or fingertips or toes or

the warmth of your cheeks, the softness or dryness of your lips, the pressure

or softness behind your eyes. You may observe a connection between touch, the

physical sensations, your visceral experience with your mental and emotional

space. Whatever thoughts arrive, whatever emotions come up, notice, perhaps

even saying “I am thinking” or “I am feeling,” then return the mind to a

gentile scan of the body. The toes, feet, ankles, lower part of the legs,

knees, thighs, hips, belly, chest, low-mid-upper back, shoulders, upper part of

the arms, elbows, forearms, wrists, hands, fingers, the neck, jaw, lower lip,

upper lip, nostrils, cheeks, ears, eyes, forehead, back of the head, the very

top or crown of the head. Breathe in, aware of all sensation throughout your

whole body. Breathe out, leaning into your whole body’s internal and external

support. Rest here, or softly opening your eyes, placing left hand over your

heart, right hand over left, touching the source of your life, then with

increased body awareness, feel into your day.

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:

Seated or lying down, comfortable and alert, breathe in. As you breathe in, what

aromas arrive in through your nostrils. Can you name the scents? The smell of

your breath. The smell of your skin. The aromas of lotion or oils or sweat. Observe

the heaviness or lightness of scent. Citrus, bright and lively, or subtle and

soft. Floral scents, sweet and fragrant, or herbal and fresh. Earthy scents,

dry and dusty, or damp and rich. Ocean scents, salty sea, minerals, metal. Do you

smell food or the lingering scents of cooking. Savory scents. Spicy scents. The

smell of something fried lingering on the air or something fresh. Butter or

oil. Perhaps you observe the smell of books or paper, dusty or sterile. Harsh

scents. Soft scents. As you breath in, observing the scents around you, notice

any memories that arrive. As memories come up, for a moment engaging in imagination

and all of your senses. What do you see? Who do you see? What sounds do you hear?

What can you touch? What sensations arrive in the body? What emotions come up? What

do you smell? Imagine engaging in the experiences associated with that memory,

paying close attention to the scents in the present moment that are bringing

you back, for a moment, to the past. Continue to observe the scents, letting go

of the memory. Simply breathing, now attaching no memory or value judgement to the

aromas you’re breathing in. Breathe in. Breathe out. Rest here, or softly

opening your eyes, breathing into your day.

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:

Seated or lying down, comfortable and alert, focusing your attention on sound. What do

you hear in the distance, sounds outside of the space you’re in. Do you notice

sounds in another room, outside of a window, or further away from your

immediate surroundings. Can you name sounds? This is the sound of tires moving

across blacktop. Or this is the sound people talking. Or this is the sound of a

chattering squirrel or chirping crickets. Notice specifically what you hear. Is

there traffic, the sound of wind or rain? Birds singing, the buzzing of insects?

Voices or music? Notice the loudness or quietness of sound. What sounds sustain,

any silence between sound. Now bringing your awareness to the space you’re in.

Observe the hum of any appliances of electronics, the sound of my voice.

Observe high or low pitch of sound, rhythm. Taking together the sounds in the

distance and the sounds closer to your ears, observe any shift in pitch or

rhythm, sustain, silence. Notice the sound of your breath—the loudness or

quietness. The sound of your inhale. Exhale. Inhale. Exhale. Listen. Invite

movement to the body. Lift your shoulders up, ease your shoulders down. Rest

here, or awaken, moving into your day with an enhanced ability to pause and

listen.

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:

Seated or lying down, comfortable and alert, eyes open, what

can you see directly in front of you? Is it a screen or a wall or a window or a

door. What color or colors do you see? Are the colors bright or neutral tones?

Notice the quality of the light. Is the light bright or dim or is it dark? Notice

the shapes, maybe one object contains varied shapes or many of the same shape. As

you continue gazing forward, do you notice motion or stillness? What can you

see in your periphery?

Turn your head to the left. What do you see? What color or

colors? What shapes? What objects? Motion or stillness?

Turn your head to the right. What do you see? What color or colors? What

shapes? What objects? Motion or stillness?

Dropping chin to chest, gaze down. What do you see? Color,

shape, motion, stillness.

Look up, observe shift in perspective, and notice here color, shape, motion,

stillness.

Bringing your head back to neutral, look forward, observing once more what is

in front of you. Has anything shifted—the objects, colors, light, shape? Do you

notice any shift in thought or emotion or physical sensation? Breathe in

through the nose and out through the nose. Close your eyes, notice once more that

shift in perspective, perhaps a shift in your physical balance. Observe the

light or dark behind the eyes, the colors, shapes, motion or stillness. Gently

blinking the eyes open again, relax the shoulders, relax the face, and look

forward to your day.