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:

As you settle into a comfortable and supported place in your body, bring attention to

your breath. Notice your inhale, exhale. Notice the expanse through your belly,

lift of your chest and shoulders as you breathe in. Observe and feel the pull

of your belly inward, shoulders and chest relax as you breathe out.

Deep breath in through your nose, open mouth exhale. Deep breath in through your

nose, sigh it out. Deep breath in through your nose, as you exhale vocally express the

word, “Breathe.”

Notice how you feel from the tips of your toes to the crown of your head. As you breathe

in, imagine a spiral of air coming in through your toes, spiraling up through

you body to the crown of your head. As you breathe out. Imagine that spiral of

air coming down through the crown of your head through your body and out through

the tips of your toes.

Deep breath in through your nose, open mouth exhale. Deep breath in through your

nose, sigh it out. Deep breath in through your nose, exhaling, sigh out the word, “Breathe.”

Now, breaking down the sounds of that same word, pressing your lips together,

express just the sound of the B. Inhale, exhaling sound out the  r e a, Rea. Inhale, exhaling

sound out the t h e, the. Returning to your natural rhythm of breath, again sound out

those three parts of the word breathe, redirecting your thoughts toward the sound of the

word, for a moment letting go of meaning, and repeating this mantra 7 times: “B

Rea The. B Rea The B Rea The.”

Deep breath in, deep breath out. Notice how you feel. Observe any busyness or calmness

of mind. Notice tension or ease in your body. Breathe. Move through your day or

into rest, using this B Rea The mantra to quiet mental chatter. 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:

As you settle into a comfortable and support place in your body, take a few deep

breaths in and out through your nose. Bring attention to your thoughts. Aware of what

thoughts arrive, notice any attachment of emotion to thought. Notice any

physical sensation attached to thought or emotion. Deep breath in, deep breath

out. Attaching no value judgment allow yourself to feel, think, be.

Here, bring to mind the image of flowering plant. Imagine you have planted the seed,

watched it grow, and now it is in full bloom. What is the plant your

imagination brings to mind? Perhaps a flower, a decorative plant, an herb, a

vegetable, or a fruit. Whatever the plant is, imagine it in full bloom. Notice

the color or colors, the shape and size. Imagine the roots fully spread through

the depths of the soil. Imagine you can breathe in the aromas of your flourishing

plant. Bring awareness to the thoughts and feelings that arrive as you look on

this plant you have nourished from seed to bloom. Embrace a sense of wholeness,

feeling joyfully complete in this moment.

Now, letting go of this image, feel the air on your skin in the space you’re in. Notice the

support beneath your body. Bring attention to sounds, aromas, perhaps any taste

on your tongue. Bring gentle movement to your body, softly blinking open your

eyes. Enjoy a deep breath in, deep breath out. Move through your day or into

rest, recognizing any areas in your life where you feel you are growing and

flourishing. Thank you for meditating with me. Peace.

Written + Performed: 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 invites comfort, ease, and support. Notice any tension

you may be experiencing in your body as you breathe in, relax whatever you can

as you fully breathe out.

Bring to your imagination the image of a sprouting seed. Notice a strong pop of green

sprouting up from a pot of soil. Taking up a watering can, you tip the can to allow water

to fall in a gentle shower over your plant. You feel the weight of the watering

can lighten as water is emptied from it. Setting the empty watering can aside, you

smile at the green stem emerging from the dark brown dirt mixture. You breathe

in the scent of the earth. You look up the to the sun peaking from behind white

puffs of cloud. In this imagined space, you feel energized by growth and

sunlight.

Letting go of this image, enjoy a deep breath in, deep breath out. Bring awareness to the

support beneath your body. Mindfully observe thoughts and emotions, allowing yourself

to feel and think, attaching no value judgment to what you are thinking or feeling,

inviting loving acceptance to wherever you are at in your own growth journey in this

moment. Move through your day or into rest, energized by growth. 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. As you settle in

feeling the support beneath your body, find a few deep breaths in and out

through your nose. Notice any resistance as you breathe in or is it easy to

breathe fully in? Notice any resistance as you breathe out or is it easy to

breathe fully out? Feel your belly fill up with air as you inhale, feel your

belly pully gently in as you exhale. Notice your heartbeat. Bring gentle

awareness to your mental and emotional space. How do you feel in this moment? What

thoughts arrive? Notice. Breathe.

Engaging your imagination, bring to mind the image of a seed, perhaps you have in

mind a specific type of seed, flower, other decorative plant, herb, vegetable, or

fruit, or perhaps you create in your mind a fantastical seed of your

imagination’s making. Imagine holding this seed in your hand as you sit outside

on a bright and warm spring day. The air smells of fresh earth. A pot for

plants is propped up on the ground in front of you. From a bag, you scoop soil

up into your hands, then let it fall from your hands into the pot. What size is

your pot? What color? What design? Again, you scoop up another handful of soil,

hold it over your imagined pot, and let the soil fall from your hands, repeating

this action until the planter is nearly full of soil. You pick up a seed, bury

it just below the soil’s surface. After planting the seed, you retrieve a

nearby watering can, tilt the spout over the pot and begin to water the soil.

You watch as water trickles onto and sinks deep into the dirt. Setting the watering

can aside, you look up at the bright blue, sunlit sky, feeling the rays of warm

sunshine on your skin. You breathe in the fresh and crisp spring air.

Letting go of this image, bring your attention back to the support beneath your body, the

air on your skin. Notice sounds. Enjoy a deep breath in, deep breath out. Gently

blinking open your eyes, mindfully observe the space around you. Move through

your day or into rest, feeling protected and nourished in your 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 keep a pen and notebook close by for the journaling portion of

our gratitude meditation. When you’re ready, settle into a comfortable place in

your body. Feel supported and relaxed. Enjoy a few deep breaths in and out

through your nose as you settle in, surrendering to the support beneath you. Feel

your belly balloon and that expanse through front and back ribs as you breathe

in. Feel your belly pull softly in, your ribs returning to center as you fully

breathe out. Deep breath in. Deep breath out.

Closing your eyes, bring to mind a person you are thankful for, living or passed. Bring to

mind this person’s face, perhaps imagining the way they speak, their body

language and unique mannerisms. Consider what it is about this person that you

are thankful for. Perhaps remember the support, love, kind words, encouragement.

Here, say to yourself, “I am thankful for [name that person]. I am thankful for. I am

thankful for.”

Now, gently blink open your eyes, and take a moment to journal about this person you

are thankful for. You might use this time to write a gratitude note to deliver to

them later. Perhaps you list the attributes of this person, or recall a memory

and describe a moment where you felt or even expressed gratitude to them. Write

down the sensations in your body, emotions, thoughts that arrive as you consider

your gratitude for them. Whatever you choose to write about, position your body

in a comfortable way for writing. Breathe.

Feel free to pause here to continue writing. As you set aside your paper and pen, return

to however you would like to position your body. Deep breath in. Deep breath out. Move

through your day or into rest thankful for the people in your life. 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 keep a writing utensil and notebook handy for some light

journaling. Finding a comfortable, supported, and relaxed position. As you

breathe in, notice areas of the body where you may be holding tension or

busyness of mind. Exhaling, relax and let go whatever you can. Direct your

attention to that gentle lift of your chest as you breathe in. Let your

shoulders soften and chest relax as you exhale. Enjoy one more deep breath in,

deep breath out, then find your natural rhythm of breath.

Bring to mind a place you are thankful for. Here, if you haven’t already, you might

close your eyes, and bring this place fully to your imagination. Perhaps you

are in that place. Perhaps it’s a vacation spot or somewhere in your home. Is

the place indoors or outdoors? Bring to your memory and imagination what you

see, what you can touch and feel, the aromas on the air, the sounds. If this is

a space with food and drink, perhaps bring to mind any tastes you’ve experienced

in this place. Imagine being fully immersed in this place. Are you alone, or are

other people present? How does it feel in your body to be in this place? Imagine

those feelings of ease and freedom, of love and support, of joy and excitement.

Here, say out loud or softly to yourself, “I am thankful for [name the place].

I am thankful for… I am thankful for…”

Now, gently open your eyes, and take a moment to journal about this place. Include

details of what this place looks like, including descriptions of what you sense in this

place. Perhaps a pleasant memory comes to mind, write down what you remember.

Note what it is about this place that you are thankful for. Take as much time

as you need. Feel free to pause this recording to continue writing.

Once you’ve journaled about this place, take a moment of gratitude for the space you’re

in here and now, the physical space, the time and space you’ve given yourself to pause

and reflect and extend gratitude, the mental space you’ve cleared to direct your

thoughts toward the space you’re thankful for. Move through your day or into

rest, thankful for those places that give you a sense of peace, support, and

joy. 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:

During today’s meditation, I encourage you to keep a writing utensil and notebook close.

First, find a comfortable seated position. Find a deep breath in, noticing where you

may be holding unnecessary tension or effort, deep breath out, relax. Bring to

mind as many material objects in your life you are thankful for. Note shapes,

colors, textures, dimensions, weight, use. Allow your mind to wander from one

object to another. Say out loud or silently to yourself, “I am thankful for

[name an object]. I am thankful for___. I am thankful for___.

Now, opening your eyes if they’re closed, take a moment to write down those objects you

are thankful for. What specifically are you thankful for about these objects? Note

the shapes, colors, textures, dimensions, weight, use. Write a list or describe

the objects in paragraphs, perhaps noting memories associated with the objects.

As you write, continue those intentional deep breaths in and out through your

nose.

Feel free to pause here to continue writing or setting down your pen and paper, rest in a

comfortable seat, bringing your attention to any thoughts, emotions, and

physical sensations. Allow yourself to think, feel, be. Move through your day,

or into rest with a renewed appreciation for the objects in your life. 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!

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:

Settling into a comfortable place in your body, enjoy a few deep breaths in and out

through your nose. Set your intention. How do you want to show up in your next moments

after this practice? Perhaps with a sense of boldness, wisdom, trust, peace, love, safety.

Whatever your intention, set that here. Deep breath in, aware of how you want

to show up. As you take a deep breath out, let that intention fade from your

mind.

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

your right foot, ankle, lower part of your right leg, knee, right thigh, hip,

side, right armpit, shoulder, upper part of your right arm, elbow, forearm, wrist,

back of your right hand, front of your right hand, fingers. Shift your

attention to the fingers on your left hand, front of your left hand, back of

your left hand, wrist, left forearm, elbow, upper part of your left arm,

shoulder, armpit, side, your left hip, 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.

Bring awareness to your lower 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, tip of your nose, bridge of your nose, right eye, left eye,

forehead, back of your head, crown of your head.

Imagine standing in the middle of a desert late afternoon, the sun beginning to set

over the horizon, the sky shades of purple, pink, orange, and red. Feel the

heat carried on the wind shifting to an evening desert cool. Looking out across

the red and beige sand, green cactuses and desert bushes peppered throughout

the landscape. Imagine seeing in the horizon a large glistening fountain shooting

up into the air and pouring out onto the desert. Imagine feeling the cool spray

of water stretching across the desert as a gentle mist touching your face. Feel

the firm and gentle give of the ground beneath your feet. Bring awareness to

anywhere in your body you may be holding tension. Keeping your eyes on the

image of the fountain, imagine the mist calming your body and mind.

Deep breath in, deep breath out. See your intention in the image of the fountain,

imagining a reflection of yourself showing up with whatever intention you set, boldness,

wisdom, trust, peace, love, safety. Letting go of the image of the desert,

notice your body—shoulders, hips, face, fingers, toes. Breathe. Bringing gentle

movement to your body, blink open your eyes, and move through your day or into

rest with 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:

Today, let’s focus on breathing. As you find a comfortable place to be in your body,

notice your breath. How does it feel to breathe? Are you able to breathe easily in and

out through your nose? Notice resistance. Notice ease. Inhale. Exhale. Are you

breathing quickly or slowly? Is your breath deep (belly breath) or shallow (chest

breath)? As you keep your attention on your breath, notice if it changes and

how. Deepen your breath. Feel a lift and expanse through your belly as you

breathe in. Feel your belly draw gently in as you fully breathe out. Feel an

expanse through front and back ribs into the sides of your body as you breathe

in. Feel your body draw back to center as you fully breathe out.

Notice the air coming in through your nostrils as you breathe in. Notice the air coming

out through your nostrils as you breathe out. Notice any aromas on the air as you

breathe in. Notice any taste on your tongue as you breathe out. Observe tension

in your body as you breathe in. Soften whatever you can as you breathe out. Observe

your mental space. Is your mind busy. Notice thoughts. Breathe. Notice any images

connected to thought. Breathe. Isolate one word of thought. Breathe. Say to

yourself, “I am breathing in, I am breathing out. I am breathing in, I am

breathing out.”

Notice your emotions. Breathe. Notice any images connected to your emotions. Breathe.

Isolate one feeling, emotional or physical. Observe heaviness or lightness of

emotion. Breathe. Say to yourself, “I am feeling (if you can, name how you feel).

I am feeling.” Deep breath in, deep breath out.

Breathing in, fill up your belly, feeling the expanse through front and back ribs. Breathing

out, draw your belly button in, feeling your chest and back soften. Notice

resistance. Notice ease. Invite acceptance to wherever your breath is at in this

moment. Move through your day or into rest with a deeper sense of calm and

capacity to breathe. Thank you for meditating with me. Peace.