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:

Allow your

body to find a place of both ease and awareness, seated or lying down. Observe

the sounds around you, the smell of the air, any taste on your tongue, the feel

of the air on your skin, texture of your clothing, the firmness or softness of

the support beneath your body. Observe the space behind the eyes, the colors,

shapes, light, dark. Find a deep breath in, deep breath out.

Here, bring

to mind someone you are thankful for. Who first comes to mind? What memory or

memories arrive as you consider your gratitude towards this person? Bring to

mind their facial expressions and mannerisms. How do they speak to you? Recall

how you feel when you are around this person. Imagine being in their presence

now. Observe any ease in your body, ease in your mind, lightness of emotion. Bring

awareness to your physical, mental, and emotional space as you imagine

interacting with this person. Say to yourself, “I am thankful for [say their

name].” Find a deep breath in, deep breath out, and again say, “I am thankful

for…” Deep breath in, deep breath out, once more saying, “I am thankful for…”

Letting go the image of this person you are

thankful for, still holding onto the feelings of gratitude and ease this person

brings you, move with gratitude toward those you love 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:

Seated or lying down, find a comfortable place to be in your

body. As you inhale, notice where in the body you may be holding unnecessary tension

or effort. As you exhale, soften. Notice where you can release tension.

Here, bring to mind a place you are thankful for. This might

be a place within your home, in your neighborhood, or a vacation spot. Whatever

this place is, whether indoor or outdoor, bring to mind what you see in this

place. What objects, shapes, colors, textures. Are there people? Animals?

Plants? Are you alone?

Notice what you hear. What sounds exist in this space? Is

there more silence or noise? Observe any scents you notice in this space. Bring

to mind the heaviness or lightness aromas in the air. Observe any memories that

arrive as you bring to mind what you smell in this place you are thankful for. Are

there tastes associated with this place? What, if anything, do you taste? Notice

what you can feel or touch in this place. Observe the air on your skin. How

does it feel? Is it hot, cold, warm, cool?  

Bring to mind the movement of your body in this place. Is this

a place you walk around in, or are you seated or lying down? How are you moving

your body or being still? How do you feel in the place?

Now, say to yourself, “I am thankful for [name the place].” Find

a deep breath in, deep breath out. Again, say to yourself, “I am thankful for…”

Breathe in, breathe out. And once more, say to yourself, “I am thankful for…”

Inhale, fill the belly up with the breath. Exhale

completely, feeling the belly pull gently in. Letting go the image of this

place you are thankful for, bring movement to your body. Gently blinking open your

eyes, move into your day thankful for those places that bring you a sense of

joy, peace, safety, and love. 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. As you breathe in,

feel your belly fill up with the breath, front and back ribs expand. Breathing

out, draw the belly in, ribs draw back to center. Two more deep breaths, here.

Allow yourself to fully feel your inhale, fully feel your exhale.

Bring to mind an object in your life that you are thankful for. Note the size of this

object. Can you hold the object in your hand or is it larger? If you can hold

it, imagine the weight of the object in your hand. Whether you can hold the

object or not, imagine the textures. What material or materials is the object

made of? Note the shape or shapes that make up the object. What color or colors?

What is the function of this object? Is there any sentimental value attached to

this object? What memories arrive as you bring this thing to mind? If this

object is a gift, extend your gratitude to the gift-giver. Perhaps this object

was a gift to yourself. Extend gratitude to yourself.

Find a deep breath in, deep breath out. Now, say to yourself, “I am thankful for [whatever

that object is].” Again, keeping this object in mind, say to yourself, “I am

thankful for…” Once more, with a deep breath in, acknowledging gratitude for everything,

everyone, every entity that allowed this object into your life. And a deep

breath out, releasing tension and inviting ease, say to yourself, “I am

thankful for…”

Letting go the image of this object, bring your

attention to the support of the ground beneath you, the air you’re breathing

in, the sounds around you, the here and now. Bring gentle movement to your body.

Softly blink open your eyes. Move with gratitude for those things that bring

joy and ease to your life into your day. Thank you for meditating with me.

Peace.

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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 a moment to rest. Seated or lying down, check in with any tension in the body,

busyness of mind, or heaviness of emotion. Allow yourself a deep, full breath

in to notice. Deep, full breath out to relax whatever you can.

Imagine a monarch butterfly. Observe the black and dotted outline of its wings. Imagine

the black, slender body and hair-fine antennae. Notice the bright orange and

red of its wings. Imagine this butterfly perched on the bloom of a zinnia.

Watch as the wings close and open, close and open. Slowly, the butterfly wings alternate

from closed to open like the thin and delicate pages of an old book. Closed,

you observe the pale orange of the underside of the butterfly’s wings. Open,

the pop of color expands for all the world to see. Begin to breathe with the

imagined closing and opening of the wings. Breathing in as the wings close,

breathing out as they open. Inhale. Exhale.

Inhale. As you exhale, begin to let go of this image. Feel the support beneath your body.

Feel the air on your skin. Notice how you feel. Notice where you feel closed—resistant to

release or expression of your emotions, tense in the body, ruminating on thought. Notice

where you feel open—ease in the body, settled in the mind, at peace. Find one more

deep breath in. Deep breath out. Shift toward small transformative movements mindfully

into 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:

Feel free to position your body in a way that invites restful awareness. Fill up the belly, feeling an expanse through front and back ribs as you breathe fully in. Exhaling, feel the ribs soften to center as the belly pulls gently in.

Bring to mind the image of a single leaf falling slowly from a high tree. See the bright, fiery red-orange, a hint of fine lines running along the leaf like seams in clothing. Imagine a breeze keeping the leaf hovering in the air, the bright blue sky a welcome contrast against the fire-red leaf. Imagine the feel of the cool breeze on your skin, a hint of chill in air gives rise to goosebumps. As you still your focus on the single leaf hovering and slowly floating toward the earth, you see the shutter of other leaves still clinging to branches, some remaining attached, others loosening to detach and fall, too. The leaf continues to fall, sometimes lifted by a gust, then let go and surrendering to gravity. Softly it falls as you breathe in the scents of fall, the cool of the air, the smell of smoke from a wood burning fireplace in the distance, the scent of dampened grass and dirt from a recent fall rain. Finally, the leaf settles to earth, resting beside and on top of previously fallen leaves. Notice how you feel. Observe your physical, mental, and emotional space. Breathe in, breathe out.

Letting go this image, return your mind to the space you’re in. Observe the softness or firmness of the support beneath your body. Bring attention to the sounds and smells and feel of the air in the space you’re in. Then gently opening your eyes, see the space, the objects, the shapes, the colors, the textures. Finding one more deep breath in, deep breath out, move with a sense of surrender and ease 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. Find a deep breath in, deep breath out. Bring to mind the image of a large bubble floating in the air. Imagine the shine of soapy hues of blue and purple and pink. Imagine you are standing, watching the bubble float. Beside you is a bucket of soapy water. What color is your bucket? See the foamy layer of bubbles in the bucket beside you, keeping the large floating bubble in your periphery. Imagine crouching down to dip your non-dominant hand in the bucket of warm, soapy water. As you pull your hand from the water, you rise and lift your soapy palm to meet the floating bubble. The bubble settles on your hand to rest. You observe your space through this soapy orb. What do you see? You look at the bubble, admiring the sparkle and color.

Imagine lifting the bubble closer to your face. Imagine this bubble, now, as a symbol of something you know you must let go but is difficult to. Perhaps a habit or a place or a thought or a person. Imagine creating the shape of a small “o” with your lips. Softly blow air toward the bubble. Watch it lift from your hand with some resistance, then rise up and away until it is out of view.

Letting go this image, bring your awareness to the support beneath your body. Feel grounded and lifted. Find a deep breath in, deep breath out. Move into your day light and free and able to let go whatever you no longer need. 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 any tension in the body, breathing in, notice.

Breathing out, let go whatever tension you can. Bring attention to your mental

space, busyness of mind, intrusive thoughts, breathe in to notice. Breathe out

to invite calm. Bring attention to your emotional space, notice any heaviness

of emotion. Breathe in to notice. Breathe out to invite ease.

Here, bring to mind a project you’re working on, whether for

work or at home, whether for business or leisure. Imagine that project

complete. What does the end product look like? How do you feel? Embody that

feeling as you work backwards from the finalization of the project to that step

before finalizing. What do you need? What separates the completed project from

the nearly complete project. Keeping the vision of completion in mind and that

feeling of ease in mind and body, continue to work backward, visualizing that

project further and further from completion, observing the parts or people or

knowledge or time or space or whatever is needed removed the further away you

get from the completed vision.

Notice your physical, mental, emotional space. Find a deep

breath in, filling up the belly, feeling that expanse through front and back

ribs. Deep breath out, drawing the belly gently in, drawing the ribs to center.

Notice how you feel. Attaching no value judgment to wherever you’re at in this

moment, bring to mind your project as it is now. Is it started? Is it an idea? Have

you written it down? What step are you at in your timeline? Find a deep breath

in, deep breath out. What is your next step to move the project forward? What is

the initial thing you need to complete that next step? Find a deep breath in, deep

breath out.

Now, imagine completing that next step, a smile on your face

as you build momentum to move your vision forward. Imagine any movements of the

body involved in this next step. Imagine the objects, the person or people, the

time, the space, the action.

Bringing gentle movement to your body, find one more deep breath

in, deep breath out. Now, move into your day with focus, vision, momentum

toward the next step in your project, and holding within your whole body, the

calmness of seeing your project complete. 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 invites both ease and

awareness, seated or lying down. Find a deep breath in, deep breath out. Notice

any tension in the body, busyness in the mind, or heaviness of emotion. Inhale

to notice. Exhale to soften whatever you can. Allow your body to surrender to

the support beneath it. If seated, still feel some effort to remain both

grounded through the seat and gently lifted through the crown of the head.

Here, begin to visualize your day. Start by visualizing this

moment. As though removed from your physical self, see your body seated or

lying down, eyes closed in meditation. Now, as though peering into your future,

visualize yourself rising from meditation and moving into the next part of your

day. What do you see? How do you show up? What or who is around you? How do you

want to feel? What thoughts will help inspire you? Visualize the movements of

your body, any necessary conversation, physical or verbal expression. What do

you see? How do you see yourself moving through your day. Visualize the place

or places you go? Do you walk or drive? Do you remain in the space you are now?

Visualize your body navigating space. As you move through each part of your

day, are you inside or outside or moving from inside to outside, outside to

inside? What exists in the space you move through—visualize the people you

encounter, the textures, colors, shapes, and objects in the space and spaces. Visualize

yourself encountering a challenge or conflict and how you want to show up to

address it. Now visualize showing up in that way, addressing the challenge, uncovering

a workable solution. What challenges come to mind that you have overcome? Use the

knowledge of this overcoming to help bring ease to your body as you move into

and through your next potentially challenging or difficult moments. Breathe.

As you visualize making your way through your day, explore

the details. What are you wearing? How does the air in the space you navigate

through feel on your skin. Who are you connecting with? How are you moving your

body when standing or seated or walking or engaging in each activity of your

day? What are you eating, drinking? How are you speaking to yourself? To others?

Visualize the thoughts you want to direct your mind toward that will positively

affect how you behave. Who are you serving? Who is serving you? How are you

serving? How are you receiving? Visualize yourself managing your emotional

space, allowing yourself to feel, to express, to reflect, to remain or to

shift. Visualize where you are smiling throughout your day. What inspires your

smile? Who are you smiling at or with?

Now, see yourself at the end of your day. How do you want to

feel? What is around you? What do you see, hear, smell? What can you taste, touch?

Now, visualize seeing your body, seated or lying

down, in meditation. Re-connecting to your whole-body experience, bring

attention to the support beneath your body. Notice the air on your skin. Bringing

gentle movement to your body. Here, find a deep breath in, deep breath out.

Now, move with a greater depth of focus and intention into 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 feels most comfortable for

you where you can remain aware and alert. Breathe. As you inhale, imagine an ethereal

version of yourself rising to view your meditating self. As you exhale, begin to

visualize your day, the next steps following this meditation. Imagine awakening

from your meditative state energized and refreshed. Visualize how your body

moves to rise from meditation, how your body makes its way to your next

activity. What is your next activity? How do you want to show up? Visualize

yourself fully focused and present with whatever this next activity is. How are

you moving? What does the space around you look like? What and how are you

using any necessary objects? Are other people present? Are you using your voice?

How does it feel to be fully engaged in the next activity of your day in the

way you want to show up in that space? Imagine physical sensation (ease),

mental space (focused), emotional space (content).

Here, letting go this visualization of your future self,

engaged fully in your next activity of the day, return to that arial view. See

yourself in mindful meditation. Observe your body as you breathe in, then as

you breathe out. Returning to your body as your whole self, feel yourself

breathing. Notice tension and ease in your muscles, the ease or limitation in

the mobility of your joints. Observe your mental and emotional space. Remembering

the feeling of moving into your next activity, showing up with energy, focus,

and fully present and engaged, step into your day energized and ready for your

next moment.

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:

I encourage you during today’s guided meditation to position

yourself in front of a mirror, standing, seated, or lying down. Bring attention

to your breathing. Notice the rhythm, speed, depth of your breath. Watch your

belly and chest expand with your inhale, then pull to center with your exhale.

Find a couple more deep breaths here, noticing that slight pause at the top and

bottom of the breath.

Now, looking at your whole body, or eyes closed gently placing

your hands over your heart and belly, say to yourself, “I love you. I love you.

I love you.” Allow a smile to lift your cheeks. Allow whatever emotions arrive

to fill your whole being. Find another deep breath in, deep breath out. Again, observing

your body, or closing your eyes, wrapping your arms around your chest, giving yourself

a hug, say to yourself, “I love you. I love you. I love you.” Deep breath in,

deep breath out.

Shift your gaze to the parts of your body you can look

directly at. Notice your hands, fingers, wrists, arms, shoulders, chest, belly,

hips, legs, ankles, feet, toes. Move the body in whatever way feels good for

you in this moment. And once more, say to yourself, “I love you. I love you. I

love you.”

Now, move with a deep sense of self-love, innate

value, and love for your whole body, walking with authentic confidence into

your day. Thank you for meditating with me. Peace.