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:

Find your sukkah asana, a seated position that balances ease

and effort. Relax your shoulders, face, fingers, and toes. Take in as much air

as you can through your nostrils, filling up your belly, feeling that expanse

through front and back ribs. Breathe out as much air as you can through your nostrils,

pulling your belly gently in, drawing your ribs to center.

How do you perceive yourself in this moment? Finish the

statement, “I am…” How do you think of yourself honestly. Whatever words or

phrase followed for you, whether a positive outlook or negative, imagine a bubble

floating in the air containing the word or words that followed the “I am”

prompt. Watch that bubble float up and up and up into the air until slowly the

bubble drifts out of sight.

Placing your hands over your chest where you can feel your

heartbeat, visualize yourself acting from a place of kindness and love,

requiring nothing back for what you give, requiring no praise or offering of

kindness and love in return, simply engaging in an act of kindness and love for

the sake of being a kind and loving person. Observe, in this moment, how it

feels in your body to give without receiving. Notice any resistance or ease. What

is the act you are visualizing? Imagine being in that moment, sharing a kind

word, or a material or monetary gift, sharing wisdom, listening to truly understand,

sharing a hug or a laugh or a tearful moment. Whatever the act, be there with

it in your mind. Notice your physical, mental, and emotional space as you

imagine giving and expecting nothing back. How does your body move? What words

or behaviors show your kindness? What space are you in? Are you with a person

or people? Imagine taking in the sights and smells, applicable tastes, and the physical

feel of the space—cool or warm air, the feel of the ground beneath your feet,

the texture of what your hands reach out to touch.

Now, returning your mind to your present space-- the support

beneath your body, the air on your skin, the scents on the air, say to yourself,

“May I be kind and loving. May I be kind and loving. May I be kind and loving.”

Find a deep breath in, deep breath out. Move with loving-kindness for yourself

and others 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:

Position your body in a way that is both relaxed and alert. Find

a deep breath in, deep breath out. Observe your physical, mental, emotional,

and spiritual space. Notice sensations in the body. Breathing in, bring

attention to where you may be holding tension. Exhaling, let go, relax whatever

you can. Notice thoughts and emotions that arrive, making no value judgmental

on what thoughts or emotions arrive. Notice, breathe, and let them pass.

Tuning into your highest self, that space within that holds

peace and joy and love, bring to mind someone in your life who is easy to love.

Consider what it might look like for that person to feel free to accept

themselves exactly as they are and free to change those things within that

cause harm to themselves or others. Imagine saying to that person, “May you be free.

May you be free. May you be free.”

Bring to mind someone for whom you hold neutral affection,

little feeling one way or another, someone you don’t know well. Perhaps this is

a person you passed by while walking or driving, a barista at a coffee shop, a

waiter, cashier, or bank teller. Imagine saying to this person, “May you be

free. May you be free. May you be free.”

Bring to mind someone who is challenging to love or get

along with. Again, consider what it might look like were this person free to

accept themselves as they are, then to notice where they can shift to alleviate

harm they cause to themselves or others. Imagine saying to this person, “May

you be free. May you be free. May you be free.”

Imagine standing in front of a mirror. Recall moments where you have been a

challenge or unkind. Recall moments where you have shown care and love. Observing

where you’re at right now in body, mind, emotion, and spirit, breathe in,

observe tension in the body, busyness of mind, heaviness of emotion, or any disconnection

from your spiritual self or higher calling. Breathing out, relax, allowing

yourself to be at ease with where you are at in this moment. Consider for

yourself what freedom would look like, freedom both to accept where you’re at,

but also to shift from tension, mental or emotional stress, to feel connected

to something greater than yourself. Imagine looking in that mirror at yourself

and saying to yourself, “May you be free. May you be free. May you be free.

Continue throughout your day with a great sense

of freedom. 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:

Bring attention to the position of your body in this moment.

Are you seated or lying down. If you’re lying down, are you positioned on your

back or side or belly? If you’re seated, are you in a chair or on the floor or

supported by a cushion or blanket or block? Scan your body. Notice pain points.

Bring your attention to anywhere pain exists in the body. Notice the sharp,

shooting, stinging, or tingling sensations. Notice any tension in the body. Tension,

distinguishable from pain, exists in the body to help release stress through shortening

(strength) and lengthening (stretch) of muscle.

Now notice where you feel relaxed. In what areas of the body

do you feel a release or ease of tension? Does your body feel mostly relaxed or

mostly tense? Observe, attaching no value judgement, no right or wrong to how

you feel in your physical space, simply notice what is.

Notice your breath. Observe how you’re breathing. Feel the

torso fill up with your breath as you breathe in. Feel the torso relax as you

breathe out. Feel the diaphragm, that muscle just below the lungs, contract as

you breathe in, then relax as you breathe out. Notice the slight pause at the

top of the breath and then at the bottom of the breath. Observe any resistance

or ease as you fully breathe in. Observe any resistance or ease as you fully

breathe out. Feel your whole body breathe in and out-- breath, like blood,

moving through your body.

Say to yourself, “I am thankful for my breath and body. I am

thankful for my breath and body. I am thankful for my breath and body.” Ease

through your day feeling whole in breath and body. 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 rest, comfortably aware of your physical, mental, and

emotional space, bring to mind one of your skills or talents. Perhaps you are

skilled at your field of work or are a talented singer. Whatever your skill or

talent, imagine engaging in an activity where you can use that skill. Physically,

what movements are involved? What muscles do you use? How does your body move?

Mentally, is there any mental preparation that goes into engaging in your skill

or talent? Imagine you are mentally preparing to share your talent. What do you

tell yourself? What mental notes do you take? Notice the role of memory as you

bring to mind any processes necessary for sharing your talent. Emotionally, how

do you prepare to share your skill? What are the emotions that exist when you

perform your skill or talent. How do those emotions show up in your body?

Spiritually, if you have any spiritual or religious inclination or affiliation,

bring to mind how your faith or spirituality plays into your skill or talent.

Is there a higher power or self or way of being you call upon to guide you

through the skill or talent, whether in practice or when you perform the task?

Finding a deep breath in, deep breath out, say

to yourself, “I am thankful for my talent. I am thankful for my skill. I am

thankful for the physical, mental, emotional, and spiritual attributes that

allow me to share my skill or talent.” Find another deep breath in, deep breath

out. Move into your day, confidently aware of your talents. 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:

Relaxed, supported, and alert, seated or lying down, bring attention to the position of

your body. Notice your shoulders and hips, observing any tension and relaxing

whatever you can. Bring attention to your face, fingers, and toes, observing

any tension and relaxing whatever you can. Inhaling, observe any other tension

you notice in the body. Exhaling, relax, let go whatever you can.

Bring awareness to your mental and emotional space. Watch thoughts and emotions

arrive. What sits with you? What easily passes? Breathe in to notice. Breathe

out to let go whatever you can.

Here, you might choose to place your hands over your chest near your heart space.

Bring to mind the people who have shown you love, shared with you words of

encouragement, given you comfort, whose actions consistently bring you a sense of

peace and ease. Perhaps you can recall here a specific memory of a person and the

actions that showed you they truly cared for you.

Now, bring to mind the people to whom you have shown love, encouraging words,

comfort, where your actions have consistently brought peace and ease to others.

Perhaps you can recall a specific memory where your actions showed kindness and

care to someone in your life.

Notice how it feels to be loved and to give love. Observe your physical space, any

softening of tension as you keep in mind those whom have shown you care and

those to whom you have shown care. Observe your mental space, noticing the

imagination engaged as you recall specific moments of giving and receiving

love. Observe your emotional space, noticing what emotions arrive as you lean

into this feeling of love.

Feel your heartbeat, notice the rhythm. Breathe. Feel your breath moving through your

body as you inhale and exhale. Embracing that deepest place of love and peace

within you, opening your arms wide as your body allows and find a gentle lift

of your chest, feeling a sense of open-heartedness and a love for all life. Say

to yourself, “I am thankful for an open heart. I am thankful for an open heart.

I am thankful for an open heart.” Find a deep breath in, deep breath out.

Move with an open heart into 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. Bringing attention to your breath, notice any tension in the body as you

breathe in. Ease whatever tension you can as you breathe out. Bring attention

to your mental and emotional space. Observe thoughts, attaching no value judgment,

simply watching though come in and go out. Observe emotions, attaching no value

judgment, simply noticing calm or crashing waves of emotion.

Consider how you guard your mind. What thoughts do you allow

to linger. Do you watch thoughts pass as clouds with ease, or do some of those

clouds stay, fill with heavy precipitation, and darken. Notice how you are

keeping boundaries with your thoughts. Find a deep breath in, deep breath out. Say

to yourself, “I am thankful for the boundaries I keep around my thoughts.”

Consider how you guard your heart, the love you give and receive

from others and yourself. Consider how you feel about yourself. What good

things can you say to show value to yourself right now? Do you feel supported

by others? Notice how that feeling of support shows up in your body, perhaps an

ease of tension or the feeling of the body heavily surrendered to the support beneath

it. Find a deep breath in, deep breath out. Say to yourself, “I am thankful for

the boundary of support and self-love around my heart.”

Consider how you guard your physical space, your body and environment.

Is it easy for other forces to disturb your peace and create chaos? Or, do you

have boundaries around your physical space? Observe the feeling of your clothing

or anything covering your body. If you are in your home, bring to mind the

doors, the walls, any locks. Find a deep breath in, deep breath out. Say to

yourself, “I am thankful for the boundaries around my physical space.”

As you continue to rest, supported in body, mind, and heart,

say to yourself, “I am thankful for my boundaries. I am thankful for my

boundaries. I am thankful for my boundaries.”

Bring gentle movement to your body. Find a deep breath in, deep

breath out. Move through your day mindful of your boundaries. Thank you for mediating

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 a way that feels both supported and

alert. As you breathe in, notice where you’re holding unnecessary tension or

effort. Exhaling, relax, let go whatever you can. Imagine guiding your breath

to your heart. Bring awareness to your heartbeat. Notice the movement of your

chest as your heart beats. Observe the lift of your chest as you breathe in. Observe

the fall of your chest as you breathe out.

Imagine a golden glowing light beaming from your heart with

every heartbeat. Imagine that light glow across your chest, lighting up your

ribs and lungs, shining across your shoulder blades, lighting up the bones and

muscles. Imagine that inner light moving across your shoulders down through

your arms, hands, and out through your fingers. Say to yourself, “I am thankful

for my inner light that guides my hands.”

Imagine light beaming in your belly, that light moving

across the mid and lower back. Imagine the feel of the light moving across your

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

yourself, “I am thankful for my inner light that guides my feet.”

Imagine light moving up through your spine to the base of

your skull, a glow of light across your face, and up to the crown of your head.

Say to yourself, “I am thankful for my inner light that enlightens my mind.”

Bring attention to your heartbeat, imagining light swirling

in a protective spiral around your heart. Say to yourself, “I am thankful for my

inner light that guides my heart.”

Bring gentle movement to your body. Find a deep breath in,

deep breath out. Let your inner light guide you into and 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:

However you are positioned in this moment, bring attention

to your breath. Notice your inhale. Observe the movement of your body as you

breathe in. Notice your exhale. Observe the movement of your body as you breathe

out. As you breathe in, notice where you may be holding tension. As you breathe

out, relax whatever you can.

Bring attention to the air you’re breathing in. Notice the

temperature of the air in the space you’re in. How does the air feel when you

breathe in, cool or warm, hot or cold? How does the air feel on your skin? Notice

any subtle shift in your physical, mental, and emotional space when you start to

pay attention to the air around you. Notice the aromas on the air as your

breathe in. Feel the air touch the upper lip as you breathe out.

Feeling relaxed and supported, say to yourself, “I

am thankful for air. I am thankful for air. I am thankful for air.” Find one

deep breath in, deep breath out. Move through your day with gratitude for air

and our ability to feel and breathe. 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:

Observe the space you’re in. Are you indoors or outdoors? Look around your space.

Notice what you see. Either out loud or mentally name the objects in the space you’re

in. Notice the colors, shapes, textures. Reach out your hand to touch the

ground. Do you feel grounded, do you feel safe? However you are feeling in this

moment, find a few deep breaths in and out through the nose.

Feel free to close your eyes, listening to the sounds around you. Notice the temperature,

the warmth or cool of the air on your skin. As you breathe in, notice the

aromas that arrive in through your nostrils. Aware of whatever shelter protects

you from the elements, whatever shelter gives you space to rest and move and

live and be, say to yourself, “I am thankful for shelter.” Consider whatever

mental/emotional tools give you shelter from intrusive thoughts or rumination,

and again say to yourself, “I am thankful for shelter.” Finally, consider the

supportive people in your life who protect you from harm, support your wellbeing,

and advocate for your success. These supports are also a form of shelter. Once

more, say to yourself, “I am thankful for shelter.”

Bring awareness to the support beneath your body. Find a deep breath in, deep breath

out. And move into your day knowing where you can find shelter. 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 a way that is most comfortable for you.

Find a few deep breaths in and out through the nose. Notice how your body

feels. Observe physical sensations, tension, ease. Observe your mental and

emotional space. What arrives?

Consider your basic needs. Notice what you have. Direct your focus toward the

necessity of water. When you hear the word water, what comes to mind? What do

you imagine? As you keep this image in mind, observe if your imagination

directs you toward an image of water you drink, water you bathe or play in, the

vastness of the ocean, a clear lake, or a flowing river. Do you see droplets of

water or a body of water? Is the water you see contained or overflowing?

Now, having allowed your mind to wander toward whatever idea

of water you imagine, focus on the image of a clear pint-sized glass of fresh

water. The glass is full to the top with water and sitting on a side table

beside you. You reach out to pick up the glass of water, hold your ear to the

glass, and hear the sound of waves crashing. You hold the water to your nose to

breathe in the crisp, cool, freshness of crystal clear water. You hold the cool

glass up to your lips and sip and gulp and swallow a swig of cool, refreshing

water. Consider what access you have to water you can clean yourself with, swim

in, and drink.

Letting go of this image, say to yourself, “I am thankful

for water I am thankful for water. I am thankful for water.” Find a deep breath

in, deep breath out. Move, refreshed by your gratitude for water, into your

day. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly