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:

Good morning. Welcome to this brief gratitude practice. Before moving forward into

your day, enjoy a moment of gratitude. First, as you settle into a physical

position that allows you a balance of ease and effort, extend gratitude to this

moment. You might say, “I am thankful for this moment.”

Now, settled in your space, feeling the support beneath your body, extend gratitude

to that support. You might say, “I am thankful for the support beneath my body.”

Eyes closed or softly open, aware of the space around you, extend gratitude to the

space you’re in. You might say, “I am thankful for this space.”

Finally, tuning into whatever senses are awake in you that allow you to perceive and

feel and enjoy your world, extend gratitude to your senses. You might say, “I

am thankful for the experience of my senses.”

Invite gentle movement to your body, and move into your day filled with gratitude for

each moment, every bit of support, the spaces throughout your day that allow you

to pause, and the ability of your senses to experience each space.

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, let’s focus on your spiritual space. Your spiritual space is any space in which

you feel a connection to something greater than yourself. This might be a religious

practice, nature and the outdoors, music, community service or spaces where you

volunteer your time to support others. Whatever spirituality looks like to you,

bring that space or activity to mind.

As you mentally connect to your spiritual space, notice your physical body. How do

you feel? Where do you notice ease? Tension? Imagine your physical body fully

immersed in your spiritual space. Perhaps you let go of pain or just breathe through

it. Focused on your spiritual connection, notice your mental space. What thoughts

arrive? What thoughts are fact? What thoughts are mythical tales? What thoughts

are easy to let go? What thoughts remain? Imagine your mental space fully

immersed in your spiritual body. Perhaps you let go of any rumination of thought or

just breathe through it.

As much as you can, for the next few breaths, feel fully immersed in your spiritual self,

this higher self that is connected to something greater than yourself. Feel

connected to the freedom of stepping fully into who you are and how you want to

show up in the world around you. Affirm the harmony of mind, body, and spirit,

saying to yourself, “I am a being in harmony with myself. I am a being in harmony

with my world. I am a being in harmony.”

Bring gentle movement to your body. Enjoy a few

deep breaths in and out through your nose, feeling whole and connected to this

present moment. Feel free. Move into the next portion of your day breathing

into the harmony of mind, body, and spirit. Thank you for meditating with me.

Peace.

Written + Performed by: Jessica Haessly

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.

Support The Meditation Well on Patreon.

Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, seated or lying down. As you settle into

your space, notice where in your body you may be holding unnecessary tension or

effort. Deep breath in to notice. Deep breath out to relax whatever you can.

Bring gentle awareness to your mental and emotional space. Deep breath in to

notice whatever thoughts and emotions arrive. Deep breath out to let go of any value

judgment or physical tension connected to your thoughts and emotions.

Now, take note of any remaining tension. Perhaps bringing to mind a challenge you

are currently experiencing. If you are mostly experiencing contentment, rest in

that space, enjoying the ease of the moment. Whatever is going on in life, and

whatever you’re experiencing in mind, body, and emotion, bring to mind the

image of a tree standing tall in the midst of a rushing river. As you look out across

the river, standing solidly on the earth along the shore, you watch waves

rushing into and around the solid, seemingly immovable trunk of the tree. You

hear the whoosh of the water. The trunk is solid, but not too thick around,

some branches remain bare, while others stretch up toward a blue-gray sky,

forest green leaves fluttering in the warm, summer breeze.

Here, feeling still, admiring the stability of the tree, you become like this tree.

Imagine removing your shoes, stepping confidently into the water at the edge of

the shore, cool water moving quickly into and around your ankles, your feet

solidly planted. Stable as the tree, you reach your arms up toward the blue of

the sky, energy through your fingers as you look up. You hear the river, the

birds, leaves in the breeze. You feel calm and secure even amidst the motion of

waves. In this imagined space, bring back to mind whatever challenge is occurring

in your life. If you are in a season of contentment, rest here. Imagine the

challenge as waves, water rushing toward you. But you are a tree, rooted deep

into the earth, unmoved by the waves, and yet continuing to grow and reach and

extend, continuing to both breathe in the support of the air around you while also

offering life to all those within your sphere of influence. Breathe in the life

that supports you. Breathe out life-giving words, thoughts, actions that help

support others.

Gently, letting go of this image, the scene of a rushing river and a still and stable tree,

return your attention to the space you’re in. Bring gentle movement to your

body, enjoying deep breaths in and out through your nose. Notice the feel of

the support beneath your body. Notice aromas and any taste on your tongue.

Bring attention to sound. And slowly, blinking open your eyes, notice what you

see. Move into the next portion of your day with a sense of stability and

continual growth. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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:

Today, I invite you to journal or mentally reflect on your day. Find a comfortable

seated position either on the floor, upon a cushion, in a chair, or on a sofa.

Position your body in a way that feels supported, relaxed, and alert. Recall

how your day began. Gently remembering your mental, emotional, and physical

space, what actions did you take or not take to set the tone for your day. What

was the tone? How did you navigate joy or pain, ease or tension, harmony or

conflict? Contentment? Recall if your day went as expected or were there

moments that interrupted the flow of your day?

Recall your most challenging moment. Breathe. Whatever your response to that

challenge, take note of what if anything you would do differently. Bring fully to your

memory the moment of challenge, all of the senses involved, the thoughts, the

emotions. Now, if you navigated the challenge in a way that aligns with your values,

offering sound reason and kindness to the moment, enjoy a deep breath in,

knowing that it is within you in moments of challenge to move through and beyond.

Breathing out, let go of the moment.

If you would have liked to respond to that challenging moment in a different way than

you did, imagine what you would have done differently. Enjoy a deep breath in,

knowing that there is within you in moments of challenge a higher self way to

move through and beyond. Breathing out, let that moment go.

Recall your

most peaceful, harmonious, or joyful moment in your day. Remembering your

physical, mental, and emotional space in that moment, bring to mind all of the

senses involved in that moment. Perhaps you saw something that brought you joy

or heard something that instilled peace. Perhaps you smelled or tasted

something pleasant or touched or felt something that set you at ease. As I count

down from 5 to 1, slowly, gently, knowing that there is within you the capacity

for peace, harmony, joy, let that moment go arriving fully in the here and now.

Enjoy a deep breath in, then slowly exhaling—5, 4, 3, 2, 1—rest in this moment.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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, where you feel both relaxed and alert. Bring

to mind an intention, something you want to get out of today’s meditation session. You

might consider the question: how do I want to show up in my life and the

world after this practice?

Now, eyes open or closed, notice what you sense. What do you see? What do you hear?

What do you smell? What do you taste? What do you feel, physically? Notice your

breath. With each inhale notice where you may be holding tension. Which each exhale,

notice where you can relax. What thoughts arrive? As thoughts arrive, notice

any judgment that comes up with the thought. What judgments can you release in

this moment? What emotions arrive? As emotions arrive, notice any judgment that

comes up with the emotion. What judgments can you release in this moment?

Bring your attention to your toes, feet, lower part of your legs, knees, thighs, hips.

Bring your attention to your fingers, hands, wrists, forearms, elbows, upper

part of your arms, shoulders. Bring your attention to your belly, lower back,

mid-back, upper back, chest. Bring your attention to your neck, jaw, chin,

lips, cheeks, nose, eyes, forehead, back of your head, crown of your head.

Feel the support beneath your body. Breathe. Relax.

Engaging your imagination, imagine that you are standing on the outer edge of a

decorative circle. The outline of the circle is earth red. Here, imagine feeling safe,

grounded, supported by the earth beneath your feet. Imagine others standing with you.

Together, you take a step inside the circle. You’re standing on a shape the color orange.

Choose the shape. Here, you feel a sense of joy, passion, delight. There are

fewer people standing with you, but you are not alone.

Together, you take another step inside the circle.

Choose another shape. Imagine you are standing on that shape, the color yellow.

Here, you feel a sense of empowerment, boldness, confidence. There are even

fewer standing with you, but you are not alone.

Together, you take another step toward the center of the circle. Choose a shape. You

step on this shape, the color green. Here, you feel the embrace of a loving hug and

feel loved and loving toward others. There are fewer people standing with you,

but you are not alone.

Together, you take another step nearer the center of the circle. Choose a shape. You step

onto that shape, the color blue. Here, you begin to tune into every kind and

uplifting word that has been spoken to you. AND, you feel free to express

yourself, to use your voice. In this space, only those closest to you stand

with you.

With words of encouragement, they invite you to take the next two steps alone, knowing

you carry them with you. You step forward onto the shape of a diamond, purple in

color. Here, you feel strong in what you have learned from books, people,

music, art, school, any other external entity. Rest. Breathe. Imagine returning

to a time where you had no knowledge.

Letting go of every judgment, letting go of ego, you take one final step onto the shape of

a butterfly at the center of the circle, indigo in color. Here, you feel

infinite, wise, and at rest. Breathe.

In this space of infinite wisdom, recall your intention. Rest in your intention as you

imagine yourself walking in a counterclockwise spiral from the center of your

imagined mandala, winding your way back to the perimeter. Notice your emotions.

Notice your thoughts. Notice your breath and physical sensation. Bring your

attention to the air on your skin, any taste on your tongue, any scents on the

air around you. Notice what you hear. Gently opening your eyes if they’re closed,

observe what you see. Bring gentle movement to your body. Enjoy a deep breath

in, open mouth exhale. Move into the next part of your day, relaxed and

energized in your intention. Thank you for meditating with me. Peace.  

Written + Performed by: Jessica Haessly

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. During this

single-pointed focus practice, I invite you to bring your attention to a single

sensation you notice in your body. Eyes open or closed, direct your attention

fully to the area of the sensation. Notice any heaviness or lightness. Notice

coolness or warmth, tension or ease. As you keep you focus fully on the

sensation, observe any change in sensation. Aware of the space you’re in, notice

any interaction of sensation with the support beneath your body or the air on your

skin or the smallness or expansiveness of the space you’re in.

Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to any

thoughts that arrive connected to what you physically feel. Attach no value

judgement to thought. Simply notice, breathe, allow, let go.

Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to any

emotions that arrive connected to what you physically feel. Attach no value

judgement to emotion. Simply notice, breathe, allow, let go.

What thoughts or emotions remain? How is your physical sensation shifting, if at

all. Notice the rhythm and pace of your breath. Focusing on that single

sensation, gently say to yourself, “I am sensing. I am sensing.” Focus. Breathe.

Bringing gentle movement to your body, aware of the support beneath you, the air on

your skin, sounds around you, taste and smell, open your eyes if they’re closed to notice

the space around you. Directing your focus from that single sensation to all of

your senses, move forward into the next part of your day with an enhanced body

and spatial awareness.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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, I invite you to engage in a bit of creative visual art. Using a pen or

pencil and a piece of paper, draw a circle of any size in the center of your piece

of paper. Fill in the circle with your pencil or pen until it looks like one

black dot. Situate your body (seated or supine) in relationship to the page so

that the dot is at your eye level. Once in place, fix your gaze on the dot. As

you maintain focus, notice your breath. Observe the pace, the rhythm, the depth.

Breathing, notice where you can soften, bringing ease to your shoulders, hips,

elbows, knees, face, fingers, toes. Focus. Breathe.

Notice thoughts that arrive as you fix your gaze to the single black dot. As thoughts

arrive, notice any physical sensations that arrives in connection to thought.

Notice any emotions that arrive in connection to thought. Attaching no value

judgement to thoughts, sensations, or emotions, simply observe what is and what

shifts. Moment to moment, focused on the dot in the center of this piece of

paper, notice any change to your perception. Do you perceive the dot to move?

Do you perceive the dot to fade away? Mindfully, notice how you perceive the

dot moment to moment.

Now, notice how you perceive your physical space. Where do you perceive ease? Where

do you perceive discomfort? Focus. Breathe. Now, notice how you perceive your mental

space. What thoughts bring you a sense of ease? What thoughts bring you a sense

of discomfort? Focus. Breathe. Now, notice how you perceive your emotional

space. What emotions feel light? What emotions feel uncomfortable? Focus.

Breathe.

Notice the dot. Hold your eyes closed for just a moment with your next blink. Eyes open,

shift your gaze to the color of the paper around the dot. Notice the space. Bring to

mind one mildly difficult moment you experienced this year. Now, consider the

moment, gently repeating to yourself, “I am here now. I am here now.” Returning

your gaze to the dot, imagine that dot is the mildly difficult moment. Drawing

your gaze back to the space around the dot, imagine this space as possibility,

expanse, growth, forward movement.

Bringing some movement to your body, shift your gaze from the sheet of paper to the

space around you. Resting here, enjoy a deep breath in, deep breath out, and

move into the next part of your day focused and fully engaged in each moment.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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:

For this meditation, light a candle or use a

battery-operated tealight as the object of focus. Once you have your flame,

whether real or electronic, set your candle level with your eyes a few inches from

your face. Please adhere to any safety precautions necessary for the safety of

yourself and others. Once set in place, sit comfortably, feeling relaxed,

supported, and alert. Keep your gaze focused on the flame as you enjoy a few

deep breaths in and out through your nose. Inhale, feeling your breath expand

to the sides of your body. Exhaling, feel the muscles along your sides soften,

your shoulders relax. Inhaling, continuing to focus on the flicker of the

flame, bring awareness to the length of your spine from just above your

tailbone to the base of your skull. Exhaling, notice the colors of the flame, bring

awareness to the support beneath your seat. Inhaling, notice the length of the

flame. Exhaling, remaining relaxed through your shoulders, feel a subtle lift

through the crown of your head. Focus. Breathe.

As it feels appropriate for you, gently sway your body with

the soft sway of the flame. Gazing at the flame, imagine the fire reflected in

your eyes, that fire alight within you, illuminating for you, in this moment,

whatever you need to see. Imagine the flame illuminating for you spaces needing

love, healing, joy, life, wisdom, clarity. Imagine the flame illuminating for

you whatever within you is love, offers healing, exudes joy, gives life, shares

wisdom, is clarity.

Focus. Breathe.

Now, putting out the flame, close your eyes. See the light

within you, illuminating once darkened places. See yourself as light, illuminating

darkened places that surround you. Deep breath in. Deep breath out. Gently open

your eyes. Move through your day or into rest focused and illuminated. Thank you

for meditating with me. Peace.  

Written + Performed by: Jessica Haessly

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:

Finding a comfortable and supported seated position, relax your shoulders, face, fingers,

toes. Feel your sit bones firmly anchored to the support beneath you. Notice

the length of your spine from the tailbone to the crown of your head. Breathe.

Today we’ll focus on the mantra So Hum. A two word Sanskrit phrase meant to

encourage a sense of oneness with all life. “So” means “that.” “Hum” means “I.”

The phrase or mantra taken together to mean, “I am that,” or “I am one with

all.”

As you continue to enjoy deep breaths in and out through your nostrils, bring to mind

the image of the earth as though seen from outer space. In this imagined space

outside of the Earth, but in space, among stars and planets, the sun, and many

moons, you begin to feel yourself in orbit as though you are a planet.

With this sense of oneness with the universe in mind, find a deep breath in through your

nose, open mouth exhale. Deep breath in, sigh it out. Deep breath in, then

repeat to yourself, “So Hum. So Hum. So Hum.” Inhaling, observe any tension in

the body, exhaling soften whatever you can. Deep breath in through your nose,

open mouth exhale. Deep breath in, sigh it out. Deep breath in, repeat, “So

hum. So hum. So hum.” Inhaling observe any busyness of mind. Exhaling, imagine

a calm body of water, letting go whatever you can of those busy thoughts. Deep

breath in through your nose, open mouth exhale. Deep breath in, sigh it out.

Deep breath in, repeat, “So Hum. So Hum. So Hum.” Inhaling, observe any

heaviness of emotion. Exhaling, allow yourself to express or feel or let go

whatever weight you can. Deep breath in, once more, as you exhale, repeat the

mantra, “So Hum. So Hum. So Hum.” Breathe.

Imagine yourself floating through space back into the Earth’s atmosphere, reconnecting

your mind to the space you are physically in. Notice the support beneath your body, the

sounds around you, the scents on the air, any taste on your tongue. Gently blink open

your eyes to notice the objects and shapes and colors and textures in the space you’re

in. Move through your day or into rest, feeling a sense of oneness with all that

surrounds you. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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:

Position your body in a way that feels relaxed and supported. As you begin to soften

tension, taking deep breaths in and out through your nose, bring attention to

anything in your physical, mental, or emotional space that feels heavy. What

weight are you carrying in this moment? Notice any ruminating thoughts. What is

difficult to let go? Aware of tension, allow yourself to feel whatever arrives.

Allow the heaviness, the tension, the weight. Now, inhaling, fill your belly up

with breath, feeling the expanse through your front and back ribs. Exhaling, feel

your belly pull gently in, the muscles along your ribs soften to center. Deep

breath in, notice what you are carrying—the weight of your past, fears for the future,

present pain. Deep breath out, allow whatever weight you hold to release. Perhaps,

bringing to mind the image of a balloon with a string. Inhaling to notice the

string you are holding, exhaling to release your grip and, in this moment, let

that balloon go.

Here, repeat gently to yourself, “Re lease. Re lease. Re lease.” Deep breath in through your

nose, open mouth exhale. Inhale, sigh it out. Inhale, then repeat again, “Re

lease. Re lease. Re lease.” Give yourself permission to let go of any weight

that holds you back from greater peace and joy. Inhale, open mouth exhale.

Inhale, sigh it out. Inhale, once more repeat, “Re lease. Re lease. Re lease.”

Move through your day or into rest with a sense of lightness, embracing calm with every

breath out. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly