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:

Position your body in a way that invites comfort and ease. Bring in whatever support you

need. As you settle into position, enjoy a few deep breaths in and out through

your nose.

Imagine you are sitting on soft blades of green grass in the shade of a lemon tree. As

you breathe, imagine the subtle scent of lemon rind on the air. Warm rays of

sunlight beaming between leaves and branches. An abundance of bright yellow lemons

hangs effortlessly from the tree. Imagine leaning back, supported by the tree

trunk. A subtle, warm breeze whispers through, startling the large dark green

leaves. Imagine birds singing, butterflies fluttering wings as they fly by. Feel

supported by the earth and connected to the life around you.

Imagine looking up to see a low-hanging lemon near the crown of your head. Extending

your arm, imagine the effort of your shoulder, arm, hand, and fingers of your dominant

hand as you pluck the lemon from its place on the tree. Bring to mind lessons

learned from bitter or sour moments in your life. Perhaps, you had a lemon-to-lemonade

moment. Allow yourself to feel the joy or peace or excitement or relief or

release or perhaps a bittersweet sense of ease that arrived as you allowed yourself

to learn whatever you needed to learn, to grow, to create something sweet in

your life.

Imagine that lemon becoming a tiny tree in your hand, representing your own growth.

Now, letting go of that image, finding a few deep breaths in and out through your

nose, bring your attention back to the space you’re in, any tension or ease in

your body, thoughts, emotions, breath.

Move through your day or into rest, knowing the

power you have to hold the sour and turn it to something sweet. Thank you for

meditating with me. Peace.

Written + Performed by: Jessica L 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 seated position. Bring awareness to the

support beneath your seat. As you breathe in and out through your nose, imagine

a spiral of red light moving up from your tailbone, turning to orange light as the

spiral moves up to the space between your belly button and hips, changing to

yellow as the spiral winds around your solar plexus, up to your heart, the color

of the light turning to green, spiraling up to your throat as the spiral

changes from lime green to sky blue, the spiral moving up to the space between

your eyebrows, changing its color to indigo, arriving at the very top or crown

of your head, the light making its final subtle change from indigo to neon

violet.

Imagine you are seated at the top of a mountain, a soft,

cool breeze blowing as you sit, resting securely at the summit. Here, you feel

and hear the whispers of the wind. You breathe in the freshness of the air,

feeling the stability of rock and earth beneath you. Imagine resting in the inner

joy of this moment, unshakeable even amidst the wind. In this stable, joyful

space, tune into your power, the responsibility and control you have over your

own being. Acknowledge your ability to imagine, to redirect thought toward the

vision of a mountain, rock, earth, wind, a bright blue sky, a beaming yellow-orange

sun glowing bright above you. Feel your heartbeat, the movement of your chest

and back and belly as you breathe in, as you breathe out. Become aware of any

sensation along your throat, acknowledging whatever ability you have to speak

and listen. At the summit of the mountain, imagine seeing deep within your

being your full potential, every piece of knowledge, wisdom, every skill and

talent becoming clear to you in this moment, if not consciously, subconsciously.

Now, imagine looking up toward the sky, a golden, jeweled

crown descending from sky, landing on your head. In this space, in this moment

and time, in alignment with peace and joy and love, imagine yourself as a conduit

between the earth and the sky, humble in your power, aware of your deep inner

wisdom, discerning of how and when to move and speak or be still and silent.

Enjoy deep breaths in and out through your nose as you rest

in a moment of silence.

Letting go of the image of the mountain, return your

attention to your heartbeat, breath, tension or ease in the body, the support

beneath you. Gently blink open your eyes, moving through your day or into rest feeling

whole and aligned. 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, we’ll focus on the third eye chakra. The third eye symbolizes intuition and

imagination. Bring your attention to the space between your eyebrows. Imagine an

indigo or fresh prune-colored light spiraling round the center of your forehead down to

the space between your eyebrows and then spiraling back behind your eyes to the

back of your head. Take a deep breath in, deep breath out, imagining this

spiral moving down your cervical spine to your thoracic, lumbar, across the

back of your hips, and down to your tailbone. Deep breath in, deep breath out.

Imagine that indigo spiral, circling around and up from your tailbone, up

through your spine to the base of your skull, behind your eyes, and returning

to the center of your forehead.

Tuning into your intuition, allow your body movement as

intuitively feels good for you. Perhaps you sway or turn your head from one

side to the other. Perhaps you roll your shoulders up, back, and down, shift

your hips, or wiggle your fingers or toes. Find what bit of movement feels good

for your body in this moment.

Now, engaging your imagination, bring to mind the image of a

sky at sunset, covered in white puffs of cloud, with soft hues of indigo glowing

behind and feathering out between the few clear spaces between clouds. Imagine

you’re lying on soft green grass, gazing up at the sky, watching the clouds

pass in the warm breeze of a summer evening. As you rest here in this imagined

space, notice the shapes of the clouds above you. What shapes or objects do you

see? Keeping one image in mind, imagine reaching out your hand, feeling the

effort and stretch of your muscles as you reach your arm up, opening your hands

wide to extend your fingers, then that cloud turning into the object you

imagined, and floating gently down to land in your hand. Observe the object,

seeing its color or colors, dimensions, shape, and feeling its weight. Then

lifting the object back up toward the sky, watch it become a cloud as it rises

from your hand and back up into the indigo glow above you.

See the scene you’ve imagined begin to fade, as you find a

deep breath in, deep breath out. Bring awareness to the space you’re in. With

your eyes closed, see what you can recall of the objects in the space around

you. Bring attention to the feel of the support beneath your seat, the air on

your skin. Feel the cool air come in through your nose as you breathe in. Feel

the warm air touch your upper lip as you breathe out. Notice sounds. Notice

your breath and any sensations in your body, tension, ease. Observe your

emotional space. Feel, breathe, be. Again, bring any movement to your body that in this

moment intuitively feels right for you. Move through your day or into rest with a sense of

lightness, intuitive knowing, and a renewed sense of curiosity and wonder.

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, let’s use our voice and listen. Seated, eyes open or

closed, take a deep breath in through your nose, open mouth exhale. Deep

breathe in, exhaling, sigh it out. Next exhale, I invite you to actively make sound,

staying strong through your belly to push out the sound. Deep breath in,

creating an O shape with your mouth, vocalize your exhale. Deep breath in, make

an E sound with your exhale. Deep breath in, making the sound of Ah as you

exhale.

Finding a moment of quiet stillness, breathing in and out through your nose,

bring attention to the sound of your breath. Notice what other sounds are

around you, observe sounds in the distance. Notice the sounds close to you.

Again, return your attention to the feel and sound of your breath. Imagine a warm,

sky-blue spiral of light spiraling around your vocal cords, up through your

cervical spine, across the base of your skull, around and up to your temples,

then down to your ears. This warm, blue, spiraling light growing brighter,

empowering you to speak, sharing truth and knowledge and kindness. This light

also empowers you to listen, to hear your inner truth, to listen for the light

in the words and sounds of others, and to listen for what you and others need in

the moment.

Deep breath in, make the sound of Ah as you exhale. Deep

breath in, making an E sound, exhaling. Deep breath in, shaping your mouth into

an O, exhale. Inhale, sigh it out. And one more cycle of breath here, in and

out through your nose. Move through your day or into rest, empowered to speak

and listen. 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, we focus on the heart. Seated, with eyes open or closed, bring one hand to the

left side of your chest at the center of your ribs. Feel your heartbeat. As you

breathe in, notice that slight lift of your chest, expanse through the ribs. As

you breathe out, notice the rhythm of your heartbeat. Feel the gentle pulsation

of your heart through your hand. Relaxing your hand down, bring to mind the

image of a green spiral of light circling around your heart. Think of budding

herbs, the stems of flowers, grass. As plants grow with water, we grow with

love. Recall a moment recently where you felt well cared for. Bring to mind a

person or group or pet that gave you a sense of safety, comfort, support. Observe

the support of the ground beneath your seat. How does it feel in your body to

be supported, to be loved. Notice any ease of tension, perhaps your lips curl

up into a genuinely joyful smile.

Now, bring to mind a moment recently where you showed love to some living being in

your life, perhaps a friend or family member, a pet, or plant. Bring to mind the

feelings that arrive as you recall the support you gave. How did it feel to

give? Notice any ease of tension, peace of mind.

Bring to mind that green spiraling light growing bright and wide, expanding out from

your heart, throughout your body, the love you receive and the love you give growing

and spreading to every organ of your body, every muscle, bone, and tendon.

Imagine that green light spiraling around each nerve, love communicated

throughout your entire body, up to your brain, complimenting reason and

intellect with the joyful emotion of love.

Enjoy a few more deep breaths here. Bringing your right hand over your heart, left hand

over right, feel your heartbeat. Say to yourself, “I am loved ,and I am love. I

am loved, and I am love. I am loved, and I am love.”

Move into your day or into rest filled with an overflowing abundance of 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.

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, we’ll be focusing on the solar plexus and enhancing our sense of confidence. This

chakra has a direct anatomical location at the center of the abdomen. The solar plexus

is a collection of nerves that serves as the communication powerhouse between major

organs within the abdomen and the brain.

Seated, bring your attention to the space just above your belly button. Imagine a bright

crayon yellow spiral of light moving around the lower part of your thoracic spine, located

at your mid back. Imagine the brightness of the spiraling light growing

brighter, a powerful yellow-white. Bring to mind a moment in your life when you

felt confident, capable, and powerful. Perhaps think of something simple,

successfully growing a plant from seed, or changing a light bulb, or sharing an

empowering word that changed someone’s day for the better, perhaps following

through on a plan or promise. Whatever that moment was that brought you a sense

of confidence, bring that to mind. Recall the feeling that came up as you embraced

and delivered on the task. How did it feel in your body to know what to do or

say, to be sure of your actions and thoughts?

Now, bring to mind a moment where you felt underconfident, less than capable, or

insecure. Recall the feelings that arrived in that moment, perhaps anxiety, or fear, or a

sense of imposter syndrome. Breathe. Deep breath in. Deep breath out.

Now, letting go of the tasks associated with feeling confident, allow feelings of

empowerment and confidence to arrive without attaching any accomplishment to the

feelings. Knowing that you have a unique experience and are a unique presence in

every space you enter, kindly offer yourself this affirmation, “I am confident,

I am empowered. I am confident, I am empowered. I am confident, I am empowered.”

Imagine that bright yellow light spiraling up and down your body, from abdomen to toes,

from abdomen to the crown of your head. Imagine that light sending glowing yellow

rays throughout your body, communicating confidence and power to your entire

being. Enjoy a deep breath in, deep breath out.

Move through your day or into rest, confident in who you are and empowered to show up

as your unique self. 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’s focus will be on creativity and the enjoyment or pleasure of life. Find a

seated position, either in a chair or on the ground, perhaps with a cushion or

blanket beneath your seat for more support. Enjoy a deep breath in, observing

aromas in the air or on your skin as you breathe in. As you breathe out, eyes

open to the view of all that is visible to your eyes around you. Continuing

those deep breaths in and out through your nose, notice how it feels to

breathe. How does it feel to pull air in through your nostrils and to blow air

out. Breathing in, observe any tension in your body. Breathing out, soften,

relax whatever you can.

Here, imagine an orange spiral of warm light, spiraling round that space right

between your hips and belly button. Imagine that orange spiral winding around the

lower part of your spine as you breathe in, then breathing out, that spiral swirls

across your hip, down your legs, feet, and out through your toes. Feel your

lower body solidly grounded. Closing your eyes if they’re open, recall a time

when you created something with your hands, perhaps a sandcastle, or a meal, a

work of art, or a piece of furniture, whatever it was you created, bring that image

to mind. Recall how you felt creating and then seeing that creation come

through.

Imagine feeling content, enjoying a moment of serene calmness. Suddenly, you

begin to feel a lift of joy arrive. Imagine having that pull to smile at the

beauty and wonder of life. Then keeping that feeling of levity, returning to

that contented state.

Bring attention to the support beneath your seat. As you breathe in, imagine a spiral

of orange light winding around that space between hips and belly button, all the

way up your spine to the crown your head. Exhaling, that orange glow spiraling

down to your hips, through your legs, feet, and out through your toes.

Notice any sensation of ease in your body, enjoy feeling relaxed wherever in your body

you feel relaxed. Notice any sensation of excitement or joy in your body, enjoy

feeling the lightness of joy wherever in your body you’re experiencing joy.

Move through your day or into rest feeling creative and joyful. 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 we’re going to focus on creating a sense of safety, stability, and connectedness to

your physical self and space. Find a seated position, where you are as upright

as your body allows, relaxing your face and shoulders while feeling a gentle

lift at the crown of your head and sternum. Feel free to keep your eyes open or

closed during this guided meditation.

Enjoy a few deep breaths in and out through your nose. Feel a full expanse through belly

and ribs as you breath, and a gentle pulling in and centering of belly and

ribs as you fully breathe out.

Bring your attention to your root chakra, often described as a wheel of energy at the

base of your spine, right above your tailbone. Imagine a clay-red spiral of light

rooting you to the earth. Feel the connection of your sit bones to the support

beneath them. Imagine that spiral of clay-red light circling round the spaced

at the back of your hips just below your lower back, spiraling down and around

your tailbone, then moving down into the earth, creating a foundation where your

can sit with stability and ease. Bring awareness to the muscles at the back of

your hips, your glutes down to the back of your thighs, then around your outer

thighs to the front, then to your inner thighs. Bring awareness to your knees—inner,

outer, front, and back of your knees. Notice the lower part of your legs—calves,

shins. Bring awareness to your ankles, tops of your feet, bottoms of your feet,

toes.

Bring awareness to how you feel in the space you occupy in this moment. Aware of your

connection to your body, also become aware of your connection to place. Notice what

thoughts and emotions arrive in this moment, in this space. Breathe. As you

breathe in, imagine bringing air in as a glowing clay-red spiral from your toes

to the base of your spine. As you breathe out, imagine sending that spiral down

from the base of your spine, through your hips, legs, feet, and out through

your toes.

Gently repeat to yourself, as it is true for you, “I am safe in this place. I am safe in this

moment. I am safe in my body.” Again, as it is true for you, and whatever is

true for you in this moment and in the space, repeat to yourself, “I am safe in

this place. I am safe in this moment. I am safe in my body.” Find a deep breath

in, deep breath out.

Bring your awareness once more the support beneath your seat. If seated on the ground,

bringyour fingers to the ground at either side of your hips. If seated in a chair,

bring your fingers to either the arms or sides of your chair. Move through your

day or into rest feeling grounded, stable, and connected to your physical self

and space.

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!

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!