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:

Today, I invite you to move your body. Aware of your own abilities, do what you can and

pause when you need. Feel free to do this meditation seated or standing, eyes

open or closed. First, let’s check in with our breath. Placing one hand over

your heart and one hand over your belly, begin to breathe deeply in and out through

your nose. Notice your belly press into your hand as you breathe in, then pull

away from your hand as you breathe out. As you breathe in, notice the slight

lift of your chest. Feel your chest soften, notice your heartbeat as you

breathe out.

Relax your shoulders, arms, hands, and fingers. As you breathe in, lift your shoulders up

toward your ears. Exhaling, roll your shoulders back and down. Inhale,

shoulders up. Exhale, shoulders back and down. Once more, on your own, moving

with your breath. Notice tension, relax what you can.

Here, we’ll move the shoulders in the opposite direction. Inhale, shoulders up. Exhale,

shoulders forward and down. Inhale, shoulders up. Exhale, forward and down.

Once more, on your own, with your breath.

Bring your hands behind your back. If you can connect the heels of your hands together,

clasp your fingers. If not, just let your palms face each other. Notice the gentle

stretch through the front of your shoulders. Inhale deeply. As you exhale,

actively reach your fingers or fists toward the earth, stretching through the

tops of your shoulders. Keeping arms behind you, relax. Inhale. Exhale, reach

your fingers and fists toward the earth. Relax, breathe in. Reach, breathe out.

Let your arms return to the sides of your body if standing, palms face up or

down on your knees if seated.

Open your arms out wide, shoulder height, like the shape of a T. Bend your elbows about

90 degrees, like a cactus or goal post. Bring your forearms together in front of

your chest, rotating your palms toward your face. Option for eagle arms, wrapping

your right elbow under and around your left. Notice the stretch across the back

of your shoulders and the muscles along your upper back. Breathe.

Next inhale, unwind your arms, opening your arms back out to a T. Exhale to cactus arms.

Stay for a breath in. On your breath out, bring your forearms together, palms

facing you. Rest here or wrap left elbow under and around right. Notice any

subtle change in the stretch across the back of your shoulders and upper back.

Breath.

Relax your arms alongside your body if standing or rest palms face down or up on your

knees if seated. Deep breath in to notice any tension throughout your body. Deep breath

out, relax whatever you can. Bring your attention to the tops of your

shoulders, back of your shoulders, front of your shoulders. Outer shoulders. As

you inhale, imagine bringing air in from your fingertips to the tops of your

shoulders. As you exhale, imagine sending the breath down from the tops of your

shoulders to your fingertips. Relax.

Move through your day with renewed energy to carry and release whatever you can.

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 move your body. Aware of your own abilities, do what you can and

pause when you need. Feel free to do this meditation seated or standing, eyes

open or closed. First, let’s check in with our breath. Placing one hand over

your heart and one hand over your belly, begin to breathe deeply in and out through

your nose. Notice your belly press to your hand as you breathe in, then pull

away from your hand as you breathe out. As you breathe in, notice the slight

lift of your chest. Feel your chest soften and your heartbeat as you breathe

out.

Breathing in, reach your arms out, like the shape of a T. As you breathe out, close your

arms in front of your chest, reaching your fingers forward, drawing your belly

in, and round your back. Inhale, open your arms, look forward or up. Exhale,

close your arms, looking down or in toward your belly button. Repeat this motion

twice more, moving with your breath. Feel the flexion of your spine as you

stretch through your back on your exhale. Feel the stretch through your belly

and chest, extension of your spine as you inhale.

Next inhale, reach your arms up. Exhale, bring your palms together at the center of your

chest as in prayer. Twist to the right, rotating belly and chest, feeling the rotation

of your spine. Reach your right hand behind you, left on your shin or over your

right thigh. Inhale return to center, reaching your arms up. Exhaling, release

your left arm out and down, reaching your right arm up and over to the left.

Inhale, center, reaching your hands high. Exhaling, hands to prayer, twist to

the left. Breathe. Inhale, unwind, reaching your arms out and up. Exhaling,

release your right arm down, left up and over to the right. Return to center,

reaching both hands high, inhale. Hands to prayer.

Place one hand over your heart, one hand on your belly. Breathe. Notice how you feel.

What tension has released? Relaxing your arms, hands, and fingers, find one more deep

breath in. Deep breath out. Flow into your day with a calm energy. 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’s meditation is a little different. I invite you to let go of self-consciousness,

embrace childlike joy and wonder, and engage in breathwork and laughter. Find a

comfortable seated position either in a chair or on the floor, perhaps a

blanket or cushion beneath your seat for support. Relax your face—jaw, lips,

cheeks, eyes, eye lids, forehead. Relax your shoulders, arms, hands, and

fingers. Keeping some strength in your belly and back to help support your

seated positions, relax your hips, thighs, knees, legs, ankles, feet, and toes.

Find a couple deep breaths here on your own. Notice your belly fill up with your

breath as your front and back ribs expand on your breath in. As you fully

breathe out, feel your belly pull slightly in, your ribs return to center. One

more cycle of breath here.

Here, we’ll breathe in through the nose for a count of 2, another inhale for 1 count, then

exhale through your mouth, emptying the breath. Inhale, 2, inhale, exhale. Inhale,

2, inhale, exhale. Inhale, 2, inhale, exhale. Now, we’ll find a deep breath in,

then sigh it out. Inhale, *sigh.* Inhale, *sigh.* Inhale, *sigh.* Now, we’ll

find a deep breath in, then exhaling push the air out with a ha ha ha. Deep

breath in, ha ha ha, Deep breath in, ha ha ha.

Allow the corners of your lips to turn up into a smile. Enjoy a deep breath in through

your nose, laugh it out. Inhale, *laugh.* Inhale, *laugh.* Inhale, *laugh.*

Now, returning to a state of evenness and rest, I guide a 5 ½ count inhale to 5 ½ count

exhale for 3 cycles of breath. 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 &.

How do you feel? Observe your physical, mental, and emotional space. What were you

able to soften? What were you able to let go? Continuing to rest in the joy of this

meditation, move forward with the freedom to breathe and laugh. 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:

Become as peaceful as you can in body and mind. What can you let go of right now to

replace with a sense of ease and peace? Bring your attention to your breath. Notice

your inhale, the slight stop at the top of your breath. Notice your exhale, the

slight stop at the bottom of your breath. Notice the rhythm of your breath. Is

it even, fast, slow, varied? Notice any resistance or tension as you breathe

in, as you breathe out. Notice any ease in your breathing as you breathe in, as

you breathe out. Observe your breath, attaching no value judgment to how you’re

breathing. There is no right way for you to breathe. If you can, deepen your

breath, inviting a longer inhale, longer exhale. If you are at your breath’s capacity

of depth, simply continue to breathe as you are, inviting loving acceptance to

your style and speed of breathing.

Bring attention to your thoughts. When a thought arrives, notice it fully as though

examining a material object. Notice how the thought affects your physical

space. Does it bring tension or peace? Are you judging your thought? Is this a thought

you want to act on right now or can you let it go? What thoughts linger? What

thoughts pass with ease? As a thought arrives, bring awareness to any emotions

that come up. Attaching no value judgment to whatever thoughts arrive, invite

loving acceptance to your thoughts as they come and pass.

Notice your emotional space. Observe any heaviness or lightness of emotion. What do

you feel? Notice any contentment, anger, joy, sadness, wonder, or frustration. How

do your emotions show up in your body? Are you tense? Are you relaxed? Where do

you feel tense? Where do you feel relaxed? Notice any desire to express your

emotion. Do you want to laugh or cry or throw a punch or be still? Observe your

emotions, attaching no value judgment, instead inviting loving acceptance to

however you feel in this moment.

Imagine your breath, thoughts, and emotions working together in a harmonious rhythm

to help settle any tension in your muscles or joints. Enjoy a deep breath in, deep breath

out, and invite a sense of ease in your full acceptance of your breath, thoughts,

and emotions, and any shifts as you move through your day. 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 any way that allows you to feel both alert and relaxed. As you

breathe in, notice any tension held in your body. As you breathe out, relax whatever

you can from the crown of your head to your fingers and toes.

Bring your attention to your head, neck, and face. First, become aware of your cervical

spine, the upper part of your spine that runs along the back of your neck up to

the base of your skull. Observe any tension or ease along your neck muscles

from the muscles that run along either side of your spine to your throat

muscles. Bring attention to your jaw, following the line of your jaw from your

chin to each of your ears. In this moment, notice what you hear—traffic or

wind, the hum of appliances, my voice, your breathing. Bring attention to your

lower lip, upper lip, lower set of teeth, upper set of teeth, your gums, your

tongue. Bring attention to any taste on your tongue—bitter, sour, salty, sweet.

Direct your awareness to your nostrils, the tip of your nose, the bridge of

your nose. As you breathe in, notice what you smell. What aromas arrive? Notice

any sensation along your eyelids, eyes, tear ducts. Eyes closed or open, notice

what you see—colors, shapes, motion, stillness. Bring attention to the back of

your head, any hair draped over your head. Observe the sensation along any

exposed skin where your hair falls. Become aware of the top or crown of your

head.

As you allow yourself to notice the sensations present from your head, neck, and

face, invite loving acceptance to whatever you experience. As you invite acceptance

to your sensory experience, notice what, if anything, changes whether in your sensory,

mental, or emotional experience. Enjoy a deep breath in, deep breath out.

In this moment, if you can, invite a smile to your face, finding full acceptance of

your senses and an increased sensitivity to your sensory experience as you rest

or move through your day. 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 place to be in your body where you feel safe, supported, and relaxed. With a deep

breath in, notice any tension held in your body. As you exhale, relax your face—jaw, lips,

cheeks, eyes, eyelids, forehead. Again, find a deep breath in to notice tension.

Exhaling, relax your shoulders, hips, elbows, knees, wrists, ankles, fingers,

and toes.

Direct your attention to your hips. Notice the back of your hips, from lower back to

buttocks. Notice any tension. Inhale. Relax whatever you can as you fully

breathe out. Bring attention to your outer right hip, then outer left hip.

Notice any difference in sensation from one side to the other. Bring attention

to the front of your hips, from your lower abdominals to your pelvic floor muscles.

Notice any tension as you breathe in. Exhaling, soften whatever you can.

As you continue to notice any sensations that arrive through your hips, bring awareness

to your emotional space. Attaching no value judgement to however you feel both

physically and emotionally, invite loving acceptance to your physical and

emotional space. Become aware of any release of tension or activation of

tension in your hips connected to any release or arising of emotions. Feel your

hips supported and protected. Allow yourself a moment of total vulnerability in

this safe, supportive, and relaxed space. Give yourself permission to feel.

Breathe into whatever you feel. Let stillness or waves of emotions gently move

through you. Allow yourself to cry or laugh, to be still and silent, or in

motion and vocally expressive. Feel free. Breathe.

Breathing fully in, notice any tension throughout the body. Breathing fully out, relax

your face, fingers, toes, shoulders, hips, elbows, knees, wrists, ankles. Bring

awareness to the support beneath your hips. Inviting gentle movement to your

body, softly blink open your eyes, feeling safe, supported, and relaxed as you

navigate your day. 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. Bring attention to

your breathing. Notice your inhale and exhale. Become aware of the speed of

your breathing. Notice the rhythm of your breath. As you breathe in, notice

where you may be holding tension. As you exhale, let go, soften. What can you

relax? What tension remains?

Bring attention to your shoulders. Are you holding tension? Is there any pain? Do

your shoulders feel relaxed? Notice what you feel, attaching no value judgment

to whatever arrives. As you breathe in, actively lift your shoulders up toward

your ears. As you breathe out, ease your shoulders down away from your ears.

Consider the weight your shoulders have carried, either physically or metaphorically.

What are you carrying right now? Imagine the weight of a backpack hanging off of

your shoulders. Feel the heaviness. Imagine carrying this weight as you walk.

Find a deep breath in. As you breathe out, imagine the weight begin to lighten.

Deep breath in to notice the weight, deep breath out to feel the weight lighten

more. Once more, find a deep breath in, aware of this imagined weight.

Exhaling, feel the weight of the backpack fully release from your shoulders.

What emotional weight can you release with this imagined physical weight? Breathe.

Bring awareness to your sense of touch, the firmness or softness of the support

beneath your body, the air on your skin. Notice any taste on your

tongue—bitter, sour, salty, sweet. Observe aromas as you breathe in. What do

you hear? Bringing gentle movement to your body, softly open your eyes. What do

you see?

Notice your shoulders, relax whatever tension you can that remains. Allow yourself to let

go of unnecessary weight as you move through your day. 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 position, find a few deep breaths in and out through

your nose. Notice the slight pause at the top and bottom of your breath.

Observe any tension in your body as you breathe in, relax whatever you can as

you fully breathe out. Notice business in your mind or heaviness of emotion as

you fully breathe in, invite ease to your mind, lightness to your emotional space

as you fully breathe out.

Become aware of your feet. Feel the air touching your toes or if your feet are covered,

feel the texture of whatever covers them. As you hold your attention on your feet,

notice if your feet feel heavy or light, warm or cool. Are there any light

tingling sensations, tension, or ease?

Consider the places your feet have walked, perhaps bringing to mind places where you

have stood your ground, or stood up for someone else. In this moment, embrace the

rest your feet can now enjoy.

Direct your attention to your left foot, pinky toe, fourth toe, third toe, second toe, big

toe, the pinky arch of your left foot, big toe arch, center arch, entire bottom

of your left foot, heel, Achilles tendon, ankle, the top of your left foot.

Aware of any tension in your left foot, breathe fully in. Exhaling, relax

whatever you can.

Direct your attention to your right foot, pinky toe, fourth toe, third toe, second toe, big

toe, the pinky arch of your right foot, big toe arch, center arch, entire

bottom of your right foot, heel, Achilles tendon, ankle, the top of your right

foot. Aware of any tension in your right foot, breathe fully in. Exhaling,

relax whatever you can.

Rest here or bring gently movement to your toes, let your feet fall in toward each other,

then away. Circle your feet one way, then the other, stretching through your

ankles and calves. Point your toes, flex your toes. With your feet fully

rested, let this renewed energy guide your steps, bringing peace and stability

wherever you 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!

Meditation Script:

As you settle into a comfortable position, find a few deep breaths in and out through

your nose. Notice the slight pause at the top and bottom of your breath.

Observe any tension in your body as you breathe in, relax whatever you can as

you fully breathe out. Notice business in your mind or heaviness of emotion as

you fully breathe in, invite ease to your mind, lightness to your emotional space

as you fully breathe out.

Here, bring attention to your hands. However you are positioned, feel your hands heavy

on the ground or in your lap or wherever your hands are supported. As you hold

your attention on your hands, notice any sensations that arrive, warmth or

coolness, a gentle tingling, perhaps a sense of lightness or added heaviness. Recall

any precious objects you’ve held in your hands or people to whom you’ve offered

a comforting touch. What have you created? Consider all of the good ways in which you

have put your hands to use. And in this moment, embrace the state of rest you are

allowing your arms, wrists, hands, and fingers.

Direct your attention to your right hand, pinky finger, fourth finger, middle finger, index

finger, thumb. Bring awareness to the knuckles on your right hand, the entire

back of your right hand, your palm, the entire front of your right hand. Aware

of any tension held in your right hand, enjoy a deep breath in. Exhaling, fully

relax your right hand.

Direct your attention to your left hand, pinky finger, fourth finger, middle finger, index

finger, thumb. Bring awareness to the knuckles on your left hand, the entire

back of your left hand, your palm, the entire front of your left hand. Aware of

any tension held in your left hand, enjoy a deep breath in. Exhaling, fully relax

your left hand.

Rest here or gently wiggle your fingers, then curling your fingers into your palms to

create gentle fists, create circles, gently stretching your wrists and forearms, circling

your fists one way, then the other. Open your hands wide for one final stretch.

Let your rested hands continue to hold gently what is precious, offer a

comforting touch, and create as much good as they can.

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 position to relax your body, supine or side-lying. Begin with eyes

open, observing the space around you, the objects, colors, shapes, textures. Gently

closing your eyes, observe what you hear. Notice high or low pitch of sound,

sounds in the distance, sounds in your immediate space. Notice the sound of

your breathing. As you breathe in, bring awareness to your sense of smell. What

aromas do you pick up? Notice any taste on your tongue, observing bitter, sour,

salty, sweet. Bring attention to your sense of touch. Notice the air on your

skin, the warmth or coolness. Observe the firmness or softness of the support

beneath your body.

Notice any tension in the body. Breathe in to notice, breathe out to relax whatever you

can. Notice your breathing, observing the slight pause at the top and bottom of

your breath. Feel your belly fill up with breath, the expanse of your front and

back ribs as your breathe in. Feel your belly pull slightly in, your ribs

easing to center as you fully breathe out.

Notice your mental and emotional space. Become aware of your thoughts and

emotions, attaching no value judgment to what arrives, instead inviting loving

acceptance of wherever you’re at in this moment. Enjoy a deep breath in, deep breath

out.

Here, set an intention. How do you want to show up in your world, in your life. Perhaps

with greater confidence, compassion, boldness, empathy, love, strength, resilience,

ability to rest. Whatever your intention, hold that for a moment in your mind,

enjoying another deep breath in, deep breath out.

Letting go of this intention, direct your attention to your physical space. As you observe

each part of your body, notice any tension, relax whatever you can. Notice your

head, neck, and face. Bring attention to your shoulders, elbows, wrists, arms,

hands, fingers. Notice your chest, belly, upper back, mid back, lower back. Bring

attention to your hips, knees, ankles, legs, feet, toes.

As you breathe in, imagine bringing air in from the tips of your toes to the crown of your

head, breathing out, imagine sending that breath down from the crown of your

head to the tips of your toes.

Here, imagine a room filled with balloons and party favors, perhaps you bring to mind

people with whom you’d enjoy celebrating. Imagine a room full of color, with

slightly dimmed down lights sparkling in the eyes of those gathered. Conjure up

for yourself a sense of joy and ease and excitement, letting your whole body

feel both settled and delighted, and allowing a gentle smile lift your cheeks. Whatever

the celebration, you hear and see the sudden burst of small, thin pieces of

paper pop out from some contained space and fall over the entire room. The

multicolored tiny papers slowly fall, landing softly on pieces of furniture, your friends’

heads and shoulders, and your own.

Settled and in a spirit of celebration, bring back to mind the intention you set, now

celebrating showing up as your whole self, complete in your authenticity, and

in alignment with how you want to show up in your world. Bring attention back

to your breath, finding a deep breath in, deep breath out. Notice your body, areas

holding tension, areas of ease. Gently bringing movement to your body, open

your eyes, keeping with you that sense of joy and celebration. Thank you for meditating

with me. Peace.