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:

For today’s guided meditation, find a supine or side-lying position to relax. Bring

attention to your breathing. Notice your inhale and exhale, paying attention to

the speed of your breathing, any resistance or ease of your inhale or exhale. As

you breathe in, notice any tension in the body, exhaling, relax whatever you

can. As you breathe in, notice any busyness or heaviness of thoughts, exhaling,

let go whatever you can. As you breathe in, notice any heaviness or tension

within your emotional space, exhaling invite ease and lightness wherever you

can.

Here, set an intention, some goal for how you want to show up in your space and any

other spaces you inhabit, perhaps some way you want to show up for the people in your

life and for yourself. As you set that intention, imagine what your physical,

mental, and emotional space can feel like as you show up in alignment with your

values, and in a way that brings peace and harmony to yourself and all those

around you.

Gently letting go of your intention for a moment, bring attention back to your physical

space. Notice your toes, feet, ankles, legs, knees, thighs, hips, belly, lower

back, mid back, upper back, chest, shoulders, upper part of your arms, elbows,

forearms, wrists, hands, fingers. Observe your neck, jaw, chin, lower lip,

upper lip, nostrils, cheeks, ears, tip of your nose, bridge of your nose, tear

ducts, eyes, eye lids, eyebrows, forehead, back of your head, crown of your

head.

Imagine a four-panel window, each panel painted with a different season. As you bring

this image to mind, imagine reaching out your hand to push open the panel painted

with the sun brightly shining on full tufts of green grass, flowers in full bloom, lush,

leafy trees, a sparkling sunlit lake, birds in flight, butterflies fluttering

their wings. As this panel opens, you see outside this window panel the

real-life scenes of summer. Feel the warm breeze of a summer wind, hear the

birds and the hum of insects, breathing in, you smell grass, lavender, dahlias,

hydrangeas. Slowly the panel starts to close.

As the Summer panel closes, you reach out your hand to push open the panel painted

with orange and yellow leaves covering blades of green grass, pumpkins, a tall

bright sunflower in full bloom. As you open this panel, you see beyond the windowpane

the real-life fall scene. You breathe in the smell of an outdoor fire crackling

somewhere in the distance, you feel the slightly cooler air on your skin.

As the Fall panel closes, you reach out your hand to push open the panel painted with

snow falling, a blanket of white on the ground, green pine trees standing tall and

glistening with frost, bare-branched trees collecting layers of snow, a

blue-gray sky. As the panel opens, you feel the frosty air on your skin, you

can taste cold, wet snowflakes, you watch the twinkle of frost as one ray of

sun touches the earth behind pillows of white cloud.

As the Winter panel closes, you reach out your hand to push open the fourth and final

panel, painted with the new growth of Springtime, tulips not yet bloomed,

coming up from fresh green grass. You smell lilacs wafting in on the warm-cool air,

you hear the birds singing.

Slowly, this final panel closes. Letting go of this imagine, direct your mind again to your

intention. As each season has its own unique attributes, consider your own

transitions in life and what attributes you can take with you as you awaken

from this restful state and arise rested with the energy you need to show up as

the best version of yourself.

Bring awareness to your mental and emotional space. Notice your breathing. Bring

attention to tension and ease in your body. Notice the support beneath your

body, the air on your skin. Observe any taste on your tongue. Breathing in,

notice what you can smell. What do you hear? Bringing gentle movement to your

body, slowly blink open your eyes to notice what you can see.

 Placing your hands gently over your heart, say

to yourself, “I intend to…” name your intention, allowing that highest version

of you to guide you through all of your life transitions. 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 much as you can, in this moment, relax your body and your mind. Breathe in to notice

tension in the body, busyness in the mind. Breathe out to relax and let go of whatever

you can. Bring to mind the sound of wind whooshing through the city or town

where you live. Imagine you can hear the sound through your windows, whether

open or closed. The wintry wind rustles the last remaining leaves on trees. Chimes

hanging from yours or neighboring homes jingle in high and low-pitched tones. The

wind sings its song across the land, ushering in change.

The wind, getting stronger, whistles like the sound of a train. You breathe and remain

calm, safely inside the warmth and stillness of your home or whatever space you’re

in. As you breathe deeply in and out through your nose, the wind starts to calm.

What change do you imagine the wind ushering in for you? Perhaps a change of

heart or mind? Perhaps a change of plans? Perhaps a change of something that

was once unclear to clarity, from what was once unknown to wisdom, from

darkness to the light.

Whatever that change is for you here, say to yourself, “May I feel moved by the winds of

change. May I embrace this change. May change bring clarity, peace, and love.” “May

I feel moved by the winds of change. May I embrace this change. May change bring

clarity, peace, and love.” “May I feel moved by the winds of change. May I

embrace this change. May change bring clarity, peace, and love.” Enjoy a deep

breath in, deep breath out. Move into your day open to and ready for change.

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 find your way to a comfortable place to be in your body, seated or lying down,

bring to mind the water moving through your body. Finding a deep breath in, notice

any tension. As you breathe out, relaxing whatever you can, feel the flow of

breath and water. Observe the sensation of your joints, the connection of arms

to shoulders, thighs to hips. Notice your elbows, knees, ankles, wrists,

fingers, toes. Breathe in, breathe out.

Imagine walking on a path alongside a river. Imagine seeing the flow of water, walking

with the flow of the water. Watch the river widen into a clear lake, the blue

sky and golden sun reflected in the body of water. Walking, feet bare, toward

the water, from grass to sand, imagine the feel of cool water washing over your

feet. Watch gentle waves rolling in and flowing back out.

Here, bring your awareness to your emotional space, imagine your emotions as waves of

water, gently flowing through your body. Observe the connection of waves of emotion to

sensations in your body. Breathing deeply in and out through your nose, feel that

flow of breath and blood and water moving through your body.

Say to yourself, “May I feel healing waves flow within me. May I feel healing waves flow

within me. May I feel healing waves flow within me.” Bringing to mind someone

in your life who may need healing in some area of their life, imagine saying to

them, “May you feel healing waves flow within you. May you feel healing waves

flow within you. May you feel healing waves flow within you.” Aware of your

connection to all life, gently say, “May we become the healing waves for one

another. May we become the healing waves for one another. May we become the

healing waves for one another.” Enjoy a deep breath in, deep breath out.

Move through your day with a sense of internal flow, accepting what is, and continuing to

flow forward. 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 place to be in your body, seated or lying down, enjoy a deep

breath in, deep breath out. Bring to mind the image of a fire, perhaps burning in a

fireplace or an outdoor fire pit. As you slowly breathe in and out through the

nose, imagine watching the orange and red and blue and white flames dancing as

they flicker. Imagine the sound of dry wood crackling.

Bring to mind some passion you have, perhaps for a hobby or your work or simply for life.

As you bring your passion to mind, still keeping in mind the image of fiery,

flickering flames, notice how the excitement of this passion shows up in your

body. Observe you heartbeat, the rhythm of your breath. Notice where you feel

tense or at ease in your body.

Say to yourself, “May I maintain my fire for life. May I maintain my fire for life.

May I maintain my fire for life.” Find a deep breath in, deep breath out. Move

through your day fanning the flames of your passion. 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 seat of awareness, imagine existing in space seeing the

entire globe of the earth. In this imagined space, breathing deeply in and out through

your nostrils, you see the patchwork quilt of land and sea and sky. Observing

the wholeness of Earth, bring to mind your connection to it. Imagine floating

down from space to Earth, making contact with the land. Imagine standing on the

ground, surrendered to the gravity of the Earth, feet bare, toes gently curling

into firm, cool dirt.

Finding a few deep breaths in and out through

your nose, perhaps placing your hands over your heart, feeling connected to all

life on Earth, say to yourself, “May we feel connected to Earth. May we protect

and feel protected by the Earth.” “May we feel connected to Earth. May we protect

and feel protected by the Earth.” “May we feel connected to Earth. May we protect

and feel protected by the Earth.” Deep breath in, deep breath out. Move through

your day, feeling connected and protected. 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 place of ease and awareness in your whole body, letting go of any

mental, emotional, or physical heaviness or tension, direct your attention to

your breathing. Notice your inhale and the tiny pause at the top. Notice your

exhale and the tiny pause at the bottom.

Bring awareness to your spine, from just above the tailbone to the base of your

skull. Aware of this supportive and protective structure, imagine a small blue circle

of light moving in a spiral at the lowest part of your spine. Imagine that

light pulsing, like a heartbeat as it slowly rises up your spine. Imagine the

glow of the light beaming across your lower back, easing tension or pain. Imagine

feeling that blue light spiral up to the middle of your spine, glowing across

the muscles along your mid and upper back, easing tension and pain. The spiral

continues up through the highest part of your spine, along your neck, easing

tension and pain. Imagine the spiral continuing up through the crown of your

head, a glow of blue healing light vibrating through your body, directed to wherever

your body needs ease and healing. Breathe.

As you continue to release any tension you can in your mental, emotional, and physical

space, begin to send that blue spiral of healing light out to whomever else might need it.

Perhaps you have a person or people in mind. Perhaps you let the light direct

itself.

Here, gently say, “May we feel light. May we see light. May we be healed by light.” “May

we feel light. May we see light. May we be healed by light.” “May we feel light. May we

see light. May we be healed by light.” Find a deep breath in, deep breath out.

Move through your day feeling supported, protected, and healed. 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 will focus on expressing sound. Om is a symbol and a sound, often used as an

expression of harmony among all life. As you find a comfortable place to be in

your body, seated, lying down, or standing, notice areas in the body that hold

tension. Find a deep breath in to notice, deep breath out to relax whatever you

can. Continue those deep breaths in and out through the nose.

Bring to mind the image of a ball of light spiraling around your heart and up to your

brain. Imagine a sound vibrating through the spiral. Preparing your voice to

express the sound of Om, fill your belly up with breath, exhaling sigh it out.

Again, fill your belly up with breath, exhaling sigh it out. This time, as you

exhale, shape your lips into an O and let the Om sound vibrate up and out

through your lips. Deep breath in, OM. Notice your physical, mental, and

emotional space. Deep breath in, OM. Notice how you feel. Deep breath in, OM.

Now, say to yourself and all life, “May we exist together in harmony. May we exist together

in harmony. May we exist together in harmony.” Deep breath in, deep breath out. Move

with harmony and ease of expression throughout 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:

Today, take a moment to find a piece of music you enjoy and

play that during this guided meditation. Or, keep in mind some piece of music

you enjoy and imagine it playing in the background of this guided meditation. As

you settle into a position that is both relaxing and supportive, find a few

deep breaths in and out through your nose. Filling up the belly, feel the front

and back ribs expand as you breathe in. Feel the belly draw gently in, ribs

pulling back to center as you fully breathe out.

Keeping in mind the music playing, whether through some

speaker in the space you’re in or in your mind, isolate one instrument. Notice

the tone, the rhythm, the speed, the pitch. Is this the only instrument or are

other instruments also present in the piece of music? If there are multiple

instruments, pick out another instrument. Notice the tone, the rhythm, the

speed, the pitch. Notice how much you are able to maintain focus on one instrument.

Notice any thoughts that arrive distracting you from focus. Notice the thought,

attaching no value judgement, then let the thought pass as you redirect your

focus back to the instrument.

Notice any physical movement the music inspires in your

body. Lean into that movement. Give yourself permission to move, perhaps

opening your eyes if they’re closed to look around your space as you move your

body. Let yourself move to your music. Notice your movement without attaching

any value judgment to how you’re moving. How does your body feel as you move.

Notice areas of tension or stiffness. Notice areas of ease, where you feel

relaxed in your body as you move.

Continue to move freely, perhaps with more and more freedom,

the more you move, say to yourself, “May I hear the music. May I feel the music.

May I move to the music.” Find a deep breath in, deep breath out. Now bringing

to mind loved ones, imagine saying to them, “May you hear the music. May you

feel the music. May you move to the music.” And once more, now observing your

connection to all life, speaking to yourself and all life, “May we hear the

music. May we feel the music. May we move to the music.”

Find a deep breath in, deep breath out. May the music of

life move in and through you throughout 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:

Today, let’s focus on breathing. Feel free to sit, stand, or lie down. I’ll guide the 4-7-8

breath, inviting you to breathe in through your nostrils for a count of 4, hold

your breath for a count of 7, then exhale through your mouth for a count of 8.

If this length count is too long, cut it in half to accommodate your breath capacity.

Honor where your body is at. First, exhale completely. Inhale, 2, 3, 4. Hold 2,

3, 4, 5, 6, 7. Open mouth exhale, 3, 4, 5, 6, 7, 8. Inhale, 2, 3, 4. Hold, 2,

3, 4, 5, 6, 7. Exhale, 2, 3, 4, 5, 6, 7, 8. Inhale, 2, 3, 4. Hold, 2, 3, 4, 5,

6, 7. Exhale, 2, 3, 4, 5, 6, 7, 8.

Now, whether your eyes are open or closed, imagine yourself at one, in harmony with all

living beings. As much as your mind allows, let go of any value judgments you have

placed on yourself or others. Imagine, for a moment that there is no good or

bad, but instead that all life simply exists as it is, perhaps shifting,

changing, adjusting like a caterpillar’s metamorphosis into a butterfly. Or,

perhaps, remaining the same, stagnant as a wetlands pond. Yet, all forms of

life, equally valuable and needed in the ecosystem of life. Now, say to all

living beings, including yourself, “May we breathe easy. May we breathe freely.

May we breathe lovingly.”

Here, I’ll guide an even inhale to exhale for a count of five and a half, inhaling through

the nose, exhaling through the nose. First, exhale completely. Inhale, 2, 3, 4,

5 &, exhale, 2, 3, 4, 5 and. Inhale, 2, 3, 4, 5 &, exhale, 2, 3, 4, 5

and. Inhale, 2, 3, 4, 5 &, exhale, 2, 3, 4, 5 and. Return to your natural

rhythm of breath. Now, say to all living beings, including yourself, “May we

breathe easy. May we breathe freely. May we breathe lovingly.” Breathe with

ease, freedom, and love throughout 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:

Find a comfortable place to be in your body, seated or lying

down. Allow yourself to exist in a state of both awareness and rest. Relax your

shoulders. Relax your face, fingers, and toes. Give yourself permission to

relax physically, mentally, emotionally. Find a deep breath in, deep breath

out.

Bring to mind someone in your life who is easy to love. What

makes them easy to love? What support do they offer? What kind acts do they

perform? Why do you feel loving toward this person? Imagine looking into this

person’s eyes and hearing the sound of their heartbeat. Now, bring attention to

your own heartbeat. Keeping this person in mind, imagine sending to this person

these words, “May you feel loved. May you feel loved. May you feel love.”

Breathe in, breathe out.

Bring to mind someone for whom you have neutral feelings. This

can be anyone you might see fairly regularly, or perhaps have only seen once,

and do not know well. Imagine looking into this person’s eyes and hearing the

sound of their heartbeat. Now, bring attention to your own heartbeat. Keeping

this person in mind, imagine sending to this person these words, “May you feel

loved. May you feel loved. May you feel love.” Breathe in, breathe out.

Bring to mind a challenging person in your life. This may be

someone who you find just slightly annoying, who may have wronged you in some way,

or who you feel tense around for any number of reasons. Imagine looking into

this person’s eyes and hearing the sound of their heartbeat. Now, bring attention

to your own heartbeat. Keeping this person in mind, imagine sending to this

person these words, “May you fee loved. May you feel loved. May you feel love.”

Breathe in, breathe out.

Imagine looking at yourself in a mirror, seeing yourself

fully and wholly, acknowledging your joys and pains, your successes and

failures, your goodness and faults. Placing your hands over your heart space,

feel your heartbeat, feel your inner humanity. Listen to your heartbeat, hear

your inner humanity. Accept the value of your whole self. Now, imagine looking

into your own eyes and hearing the sound of your heartbeat. Say to yourself, “May

I feel loved. May I feel loved. May I feel loved.” Breathe in, Breathe out.

Aware of your whole body connection to yourself and all

living beings, move through your day aware of a greater love for yourself and

others. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly