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!

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:

Before preparing for sleep, let’s take a moment to visualize your evening routine. If

you don’t have a regular routine, here is an opportunity to mentally establish

a few habits that may help better ease you into rest and sleep.

First, breathe. Notice your breathing. Notice how your body feels as you breathe in,

as you breathe out. Bring attention to your mental and emotional space,

observing any heaviness or lightness of thought or emotion. Breathe in, breathe

out. Visualize your first act in preparing for sleep. Perhaps you wash your

face or brush your teeth, or bring a bit of movement to your body. Whatever

that first act is, bring that to mind. Imagine the effort of your body, the

movement of your joints, the tension and ease in your muscles.

What is your next action? Perhaps you read, or write, or put on lotion, or essential oils. If

other people are a part of your evening routine, visualize your role in their

space and their role in your space. Do you read your children a book or kiss a

loved one goodnight? Bring to mind the feelings that come up with each habitual

action. How do you want to show up in your place of rest? Are there items to

organize, covers to turn down, doors to lock, lights to dim or turn off? Visualize

the activities that help you find your place of rest. Imagine the effort of

your body, notice the ease. As you visualize your routine, is there something

you want to add or let go? Now visualize being in the space where you sleep,

feeling the air on your skin, any covering on you. Imagine your body fully

surrendered to the support beneath it, your mind fully at ease. What do you

need to find peace of mind? Visualize incorporating a healthy final act,

perhaps an affirmation to yourself, saying to yourself, “I give myself

permission to rest.” Visualize being at rest. Here, move into your evening

routine with an easiness in your body and peace in your mind. 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:

As you rise from sleep, take a moment here to envision your morning routine. Finding a

deep breath in, deep breath out, observe the present moment, how and where your

body is positioned. Observe places of tension or ease in your body. Do you feel

energized or tired? Notice the air on your skin, the aromas on the air as you

breathe in. Notice the sounds around you, any taste on your tongue.

Remaining still and relaxed in this moment, visualize yourself rising to your feet,

imagining the feel of your hips and knees, the support of the ground beneath

your feet. Visualize the first step forward into your day. Perhaps you prepare

for exercise or enjoy a glass of water or walk to the bathroom to relieve

yourself of waste, then get clean, brush teeth, freshen yourself up for the

day, get dressed. Take note of your visualized activities, asking yourself, “How

do I want to show up today? How can I prepare my body and mind to show up well?”

Find a deep breath in, deep breath out, transitioning with ease to each next task.

Imagine breathing into your actions and through your routine.

Visualize a gentle stretching sequence to help relieve tension, imagine breathing into

each stretch. Visualize making your way to the kitchen to make your coffee or tea or

smoothie. Imagine moving through each step, the effort of your hands, arms, and

shoulders. Imagine the weight of your glass or mug. Visualize taking in the

warm or cool liquid. Does part of your morning routine include making a meal? Envision

the steps, the feel of your body as you assemble the items needed to make your

meal. Imagine the smells and tastes and the feel of chewing and ingesting. Imagine

the ease of your body as you move through each part of your routine. Perhaps

you imagine including something new. Or if you don’t keep a regular routine,

perhaps you explore what it might feel like to step into a routine, a pattern

or ritual of habits that you automatically keep to in order to set up your day

for success, to show up at your best in body and mind. Does your routine

include journaling or a written or spoken offering of gratitude? Imagine

holding a pen or pencil in your hand, sitting down with a notebook in front of

your, writing about how you’re feeling in this moment or writing a list of

things you’re thankful for.

If there are other people included as part of your morning routine, take a moment to

acknowledge your role in their space and their role in yours. Are you getting children

ready for school, waking up a partner, working out with a friend? What is the

final activity of your morning routine? Visualize that here, enjoying a deep

breath in, deep breath out.

Move into your day, ready to begin. 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 position your body where you

feel safe to close your eyes and engage your imagination. As you breathe in,

notice where you may be holding tension in your body, observe any busyness of

mind. As you breathe out, soften, relaxing whatever you can, invite ease to

your mind.

Bring to mind the image of lush green land, you, standing,

at the top of a high hill at the edge of a catenary bridge. As you look across

to the other side of this free-hanging bridge of wooden boards and rope, you

see painted on a large sign, the word Align. Take a moment here to bring to

mind places in your personal or professional life that feel out of alignment. What

do you struggle to work on? What seems far off, perhaps nearly impossible? Now,

take a moment to recall struggles or seemingly impossible things you have

overcome. Bringing your mind back to that green space, standing before a long

bridge, find a deep breath in, deep breath out. As you take your first step

onto the bridge, recall the last task you accomplished. Perhaps this is a

report, or a presentation, the dishes, or laundry. Deep breath in, deep breath

out. Holding gently the rope rail along the bridge, bring to mind a moment

where you received support to accomplish a task. Bring to mind the image of the

person who supported you. Imagine seeing this person standing at the end of the

bridge. Taking a few more steps, bring to mind the feelings that arrive once

you’ve completed a task. Feel an ease in your shoulders. Perhaps recalling

feelings of peace, of joy, of excitement or relief. Imagine those feeling

personified standing at the end of the bridge. Continue walking, perhaps

picking up the pace, feeling a sense of confidence with each step. Recall a

challenging experience you learned from. What did you learn that guided you

toward growth and a deep understanding of yourself, that shifted your

perspective and mindset in a positive way? Are there people who helped you

learn? Imagine those people standing at the end of the bridge. You feel a

gentle sway beneath your feet, perhaps gripping tight to hold on, but knowing

you are safe, nearly all the way across, just one more big step forward onto

the land. Imagine the supportive people and people and ideas and your own inner

strength reaching out to guide you fully across, leading you toward alignment.

Bring to mind one value you hold and one thing you are thankful for. Enjoy

another deep breath in, deep breath out. Standing again on solid ground, extend

another moment of gratitude to yourself for crossing every bridge that brought

you to this moment.

Bringing your attention to the space you’re in, notice sensations

in the body, the support beneath you, the sounds around you, the aromas you’re

breathing in, and taste on your tongue. Gently blinking open your eyes, observing

the sights around you. Rest here or move into your day confident in the

direction you want to go. 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:

I invite you to listen to this meditation while taking a walk. There will be moments where I

will encourage you to remove your earbuds to listen to the sounds around you. Take

a moment to do this now, observing your surroundings, and as your environment

allows, pick out 3 distinct sounds, noting high or low pitch, whether the sound

is sustaining or stops, and what arrives for you physically, mentally,

emotionally as you take in the sound. Allow about 15 seconds to do this starting

now.

Notice the feel of the air on any exposed part of your skin. Is the air warm or cool, hot

or cold, humid or dry? Observe the texture of your clothing, the heaviness or

lightness of the material. As you breathe in, observe the aromas on the air

around you. Does the air smell fresh or dank, earthy, sweet, sour? Notice the

taste on your tongue, observing sour, salty, bitter, or sweet. As you continue

walking, pay attention to what you see. Notice land, buildings, people, trees,

birds, other animals. Take a moment here to remove your earbuds to take in the

sounds around you. Allow about 15 seconds to do this starting now.

Feel your footfalls. Notice how your feet feel. Attaching no value judgment to your

experience of walking, notice the heaviness or lightness of your steps. Slow

down your steps to observe the movement of your hips. Feel the weight of your

upper body carried on your hips. Notice any tension in your shoulder as you

breathe in. As you exhale, relax. Notice the swing of your arms, the heaviness

or lightness of your arm swing. Observe sensation through your neck, head, and

face. Inhale to notice tension. Exhale to relax. Walking at your regular pace,

take one more moment here to tune fully into your senses, noticing sounds and

sights, smells and tastes, physical sensation and the touch of the air and your

clothing. Allow about 15 seconds, removing your earbuds starting now.

Notice the feel of the air on any exposed part of your skin. Is the air warm or cool, hot

or cold, humid or dry? Observe the texture of your clothing, the heaviness or

lightness of the material. As you breathe in, observe the aromas on the air

around you. Does the air smell fresh or dank, earthy, sweet, sour? Notice the

taste on your tongue, observing sour, salty, bitter, or sweet. As you continue

walking, pay attention to what you see. Notice land, buildings, people, trees,

birds, other animals. Take a moment here to remove your earbuds to take in the

sounds around you. Allow about 15 seconds to do this starting now.

Feel your footfalls. Notice how your feet feel. Attaching no value judgment to your

experience of walking, notice the heaviness or lightness of your steps. Slow

down your steps to observe the movement of your hips. Feel the weight of your

upper body carried on your hips. Notice any tension in your shoulder as you

breathe in. As you exhale, relax. Notice the swing of your arms, the heaviness

or lightness of your arm swing. Observe sensation through your neck, head, and

face. Inhale to notice tension. Exhale to relax. Walking at your regular pace,

take one more moment here to tune fully into your senses, noticing sounds and

sights, smells and tastes, physical sensation and the touch of the air and your

clothing. Allow about 15 seconds, removing your earbuds starting now.

Feel free to continue walking, listening, observing, slowing down, or keeping your

pace, walking throughout your life with a heightened and peaceful sense of

observation. 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:

Position your body in whatever way feels most comfortable for you. Feel fully supported

and surrendered to the support beneath your body. Bring awareness to sensations

in your body. Are you holding tension in your neck and shoulders? Invite

movement. Breathe. Relax. Are you holding tension in your face, fingers, or

toes. Invite movement. Breathe. Relax. Wherever you may be holding tension, imagine

breathing into that space, then relax whatever you can. Notice your thoughts

and emotional space. As you become aware of what thoughts and emotions arrive,

take a moment to reflect on your day. What activities did you engage in? Where

did you go? With whom did you connect? Were there moments of ease in your day?

Stress? Recall your physical, mental, and emotional space throughout the day.

Did you feel calm and relaxed, on edge and tense, excited and full of energy,

drained or exhausted? Breathe. Notice any tension that arrives as you reflect

on your day. Where can you soften in this moment? What can you let go?

In this moment of reflection, recall where you felt supported. How were you supported?

Recall where you supported others. How did you offer support? How did it feel

to be supported or offer support? Extend gratitude to something in your day

that you are thankful for. Extend gratitude to yourself for giving yourself

permission to reflect and rest. Find a deep breath in, filling up your belly

with breath, feeling front and back ribs expand. Deep breath out, feeling your

belly draw slightly in, ribs return to center. Soften through your chest and

back, belly and hips, shoulders and face, hands and fingers, feet and toes.

Imagine gathering the activities of your day into your hands. Feel the heaviness

or lightness of today’s events. However heavy or light, find a deep breath in,

imagine passing today’s events from your hands to a large, puffy cloud that descends

from the sky, wraps round your hands, and carries away today’s cares, allowing

you lightness and rest in this moment. Let go. Breathe. Enter into the next phase

of your day with a greater sense of freedom and ease. 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:

Feel free to stand or position your body comfortably in a

chair. However you are positioned, find a deep breath in. Notice any tension or

effort you may be holding in your body. As you exhale fully, begin to release

whatever tension you can. Bring your attention to your right foot. Wiggle the

toes on your right foot. Let your toes relax. Inhale, lift your right heel, engaging

your calf muscle as you stretch through the top of your foot and front of your

ankle. Exhale, lower your heel. Inhale, lift the toes and ball mount of your

right foot. Exhale, release your foot fully to the ground.

Wiggle the toes on your left foot. Let your toes relax.

Inhale, lift your left heel, noticing sensation through your foot and leg.

Exhale, lower your heel. Inhale, lift the toes and ball mount of your left

foot. Exhale, release your foot fully to the ground.

Enjoying deep breaths in and out through your nose, elevate

your right foot off the ground. Circle your foot one way, then the other. Next

breath out, return your foot to the ground. Pick your left foot up off the

ground. Circle your foot one way, then the other. Next exhale, return your foot

to the ground. Feel the sensation of the earth beneath your feet, feeling balanced

and supported.

Curl your fingers into your palms to create fists. Breathe.

As you exhale, relax your hands and fingers. Open your hands wide, stretching

through your palms out to your fingers. Next exhale, relax. Bring your attention

to your right hand. Wiggle the fingers on your right hand. Relax. Circle your right

hand one way, then the other. Breathe. Relax. Bring your attention to your left

hand. Wiggle the fingers on your left hand. Relax. Circle your left hand one

way, then the other. Breathe. Relax.

Let your hands hang heavy alongside your body. Feel your

feet heavy and supported on the ground. Move forward into your day with a renewed

sense of groundedness and the ability to grasp and let go. Thank you for moving

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 seated position, resting your palms face

down or face up on your knees or thighs. Enjoy a few deep breaths in and out

through your nose. Imagine bringing air up from your tailbone to the crown of

your head as you breathe in. Exhaling, imagine air moving from the crown of

your head to your tailbone. Feel grounded and lifted. Next exhale, gently turn

your head to the right, feeling the sensations along the left and right side of

your neck in this rotation. Next inhale, bring your head to center. Exhale,

turn your head to the left. Notice sensation. Breathe. Inhale, center. Exhale,

ease your chin toward your chest. Notice the sensation along the back and front

of your neck. As you breathe in, imagine a string gently tugging the base of

your skull back, crown of your head up, bring your chin to center. Next exhale,

gently tilt your chin up, imaginary string drawing your nose up and crown of

your head back. Head to center, inhale. Relax your face, shoulders, fingers,

and toes exhale.

Feel free to shift or adjust your seated position. Again,

imagine breathing in through the tailbone to the crown of your head. Exhale

from the crown of your head to the tailbone. Bring the back of your right hand

behind your back, left hand up and over to the right side of your head, inhale.

Exhale, gently release left ear to left shoulder, with a soothing traction of

your left fingers along the right side of your head to invite a deeper stretch.

Keeping this tilt of your head (lateral flexion of your cervical spine), relax

your left arm down and angle your chin toward your left shoulder for a stretch into

your traps at the lower right side of your neck. With care, return your head to

center.

Reach your left hand behind your back, right hand over the

left side of your head, inhale. Exhale, ease your right ear toward your right

shoulder, with a soothing traction of your right fingers along the left side of

your head to invite a deeper stretch. Keeping this tilt of your head, relax

your right arm and angle you chin toward your right shoulder. Breathe.

Carefully return your head to center.

Hands, arms, shoulders, and neck relaxed, enjoy a deep

breath in, open mouth exhale. Sigh it out. Move with a greater ease of head

movement and the freedom to use and rest your voice throughout your day. Thank

you for moving 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 hip mobility. Modify suggested movement

as your body needs. Begin lying on your back, feet planted on the ground,

hip-width apart. Find a deep breath in, deep breath out. As you breathe in,

feel your belly rise with your inhale, fall with your exhale. On your next

exhale, actively press your lower back toward the ground, engaging lower

abdominal muscles. Relax, inhale. Exhale, press the low back toward the ground,

tilting the pelvis back. Inhale, relax, feeling a gentle tilt of your pelvis

forward. Once more on your own, moving with your breath.

Next breath in, lift your knees up above your hips. Exhale,

press your heels toward the ceiling, toward the sky. As you breathe in, gently

rotate your heels in toes out. Exhale, rotate toes in, heels out. Alternate

external and internal hip rotation. Inhale, external, toes out, heels in.

Exhale, internal, toes in, heels out. Once more, on your own, with your breath.

Supine twist. Feet planted on the ground or knees above your

hips, let your knees fall to one side, gazing up or opposite your knees. Stay

for two deep breaths in and out through your nose. Arms open to a T or hands

resting on your body. Relax your shoulders. Relax your face, fingers, toes. Next

inhale, bring your knees back to center. Exhale, let your knees fall to the

other side, gazing up or opposite your knees. Breathe, relaxing whatever you

can.

Bringing your knees back to center, roll to one side, or

rock up to seated. Bing the soles of your feet together, let your knees

butterfly, bound angle pose. Resting your hands over your shins, peace fingers

(Index and middle finger) wrapped around your big toes, or hands under your

feet, inhale sitting tall. Exhale, hinge at your hips to a gentle fold, drawing

your chest toward you, easing your shoulders back.

Rise up to a tall seat, inhale. Extend your legs long, deep

breath in. As you exhale, make your way onto your back. Plant your feet on the ground.

Cross right ankle over left thigh, let your right knee open to the right in a

figure four. Supine half-pigeon. Feel free to keep your left foot anchored to

the ground or lift your legs up toward your chest, resting your hands over your

right shin or clasping fingers behind your left thigh to draw your legs toward

you for a stretch through your outer hip and glute. Breathe.

Next exhale, plant both feet on the ground. Switch. Left

ankle over right thigh. Same options. Right foot on the ground or legs lifted.

Hands on the left shin or clasped behind your right thigh. Notice the stretch.

Breathe.

Next exhale, plant both feet on the ground. Extend your legs

long, reach your arms up overhead, full body stretch. Inhale. Exhale, rest your

arms alongside your body, letting your feet fall open. Notice the sensation through

your hips. Notice any difference in sensation from left hip to right hip.

Observe the connection of hips to thighs. Noticing sensation at the joint. Deep

breath in. Deep breath out. Next inhale, imagine bringing air in from the tips

of your toes to the top of your hips and up to your belly, feeling your belly

rise. As you breathe out, imagine sending your breath down from hips to toes,

feeling your belly fall.

Notice thoughts or emotions that arrive. Feel what arrives, let

go whatever you can. Breathe. Rest here, or move into your day with renewed

mobility and strength. Thank you for moving with me. Peace.

Written + Performed by Jessica Haessly