The Meditation Well

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.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.Support The Meditation Well on Patreon.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.Support The Meditation Well on Patreon.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.Support The Meditation Well on Patreon.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 direct your focus towards your sources of receiving love andthose areas where you show up with love to give. First, find a comfortable positionor feel free to enjoy a meditative walk or any meditative movement your bodyallows. Moving your body enhances your cardiovascular health, inviting wellnessto your physical heart. Whether moving or resting in stillness, bring to mind someone in your life who shows yousupport and love and to whom you reciprocate that support and love. Perhaps morethan one person comes to mind. Allow yourself to fully bring to mind thatperson or those people who are a source of love for you. Extend a moment ofgratitude to this person for their love, saying to yourself, “I am thankful forthe love I receive from [name the person or people].” Now, extend thatgratitude to the love you have shown them, saying to yourself, “I am thankfulfor the love I have for [name the person or people].” Breathe.Notice how your body feels, whether it is in movement or stillness. Bring awareness tothoughts or memories that arrive about the person or people you love and whohave shown you love. Now, direct your focus toward some place you love, a place that brings you a sense ofcomfort and joy. Imagine you are in that space. What do you see? What do youhear? What aromas are in the air in this space? What, if anything, do youtaste? What is your experience of physical sensation in this space—is the airwarm or cool, are you in motion or stillness?Here, say to yourself, “I am comforted in this place. I am joyful in this place. I am lovedin this place.” Breathe. Now, direct your attention toward something beyond yourself that you hold a passion for. Consider things like volunteer work, passion projects, anything you might think of as a “labor of love.” Bring to mind your “why.” What is it about this work that keeps yougoing? Why is this work important to you? Imagine immersing yourself, for amoment, in this work, saying to yourself, “I bring love to others and myselfthrough [name the work].”Here, directing your attention toward accepting yourself as you are, knowing you area work in progress, say to yourself, “I am enough. I love myself. I am enough.I love myself. I am enough. I love myself.”If you are in motion, when you’re ready as it feels safe to do so, find a moment to pause.Bring your left hand over your heart, right hand over left. Find a few deep breathsin and out through your nose aware of both your external and internal sourcesof love. Continue moving through your day, allowing yourself to receive and give love. Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.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, bring to mind either the last time you saidno to something you genuinely didn’t want to do or the last time yousaid yes to something you genuinely did want to do. Consider yourability to gate keep your own life. Gate keeping your life means maintaining yourability to function well—to think, make decisions, regulate your emotions, andmanage stress—by limiting your time in spaces where and with people who depleteyour energy without restoring it back, and spending as much time as you can inspaces where and with people who restore your energy and to whom you feel goodabout giving your time, energy, and support. Maintaining boundaries allows us to maintain the energy we need to do our work, to giveback to others, and to keep a healthy relationship with ourselves and withothers. Notice any tension or ease that arises at the mention of boundaries. Whatever your sensations or relationship to maintaining healthy boundaries, allow yourself a deep breath in, deep breath out. Bring attention to your mental and emotional space, awareof the thoughts that arrive and emotions that come as you consider the boundariesyou have or wish to create. Say to yourself, “I am worthy of activity thatfills me with joy and peace. I am worthy of social interactions that fill mewith joy and peace. I am worthy of environments that fill me with joy andpeace.” Deep breath in, deep breath out. Notice your physical, mental, and emotional space. Aware of any tension, busyness of mind, or heaviness of emotion, breathe. Aware of any ease, calmness of mind,lightness of emotion, breathe. Say to yourself, “I am worthy of activity thatfills me with joy and peace. I am worthy of social interactions that fill mewith joy and peace. I am worthy of environments that fill me with joy andpeace.” Deep breath in, deep breath out. Notice tension and ease in the body, busyness or calmness of mind, heaviness or lightness of emotion. Once more, say to yourself, “I am worthy of activity that fills mewith joy and peace, I am worthy of social interactions that fill me with joyand peace. I am worthy of environments that fill me with joy and peace.” Deepbreath in, deep breath out. Rest here, or move into the rest of your day, making one small step toward creating ormaintaining boundaries in one area of your life. Thank you for meditating withme. Peace.

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.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 take a moment to journal about your core values. Core values arethose places where you spend much of your time and energy. For example, one ofmy core values is health and wellness. I spend a lot of time in that space,working on my own health and wellness as well as encouraging others to livehealthy and well. Take a moment here to write down what you value according towhere you spend much of your time. Pause this meditation if you need more time to write. Now, consider how your values align with your actions. Knowing that there is no perfect, focus on one action you doconsistently that aligns with one of your values. Take a moment to journalabout this activity or behavior, bringing to mind your five senses and any waysin which sight, hearing, smelling, tasting, or touch are included in this behavioror activity. Pause this meditation if you need more time to write. Now, sitting or lying comfortably,eyes open or closed, find a few deep breaths in and out through your nose.Bring to mind one of your core values. Say to yourself out loud or in yourmind, “I value [insert value].” Then bringing to mind one of your behaviors oractivities that exemplifies that value, say to yourself, “I show that I value[insert value] by [insert behavior or activity].” Twice more, with an option to choose a different value and action or stay with one, “Ivalue___. I show that I value___ by ___. I value___. I show that I value___by___.” Deep breath in, deep breath out. Relax your body. Relax your mind. Just breathe. Rest here, or move into the rest of your day, focused on aligning your actions with yourvalues. Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.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 affirm your intrinsic value and worth with a few positiveaffirmations. You can practice these affirmations wherever you are, seated,standing, lying down, while walking, or while standing in front of a mirror. First, observe your environment. Notice what’s around you, bringing your attention tothe energy of the environment you’re in. Does your body feel heavy or light,tense or relaxed. Notice the air on your skin, the support beneath you, howeveryou are positioned and whether you are still or in motion. Notice what you see,hear, and smell. Bring attention to any taste on your tongue. Now, whether your eyes are open or closed, whether you’re in stillness or motion, begin torepeat to yourself positive statements affirming your value and worth in thismoment:“I am enough. I belong here now. I accept my whole self. I am worthy of love. I hold value by simply being. I am loveable. I am loving. I am love. I am.” Deep breath in,deep breath out.Bringing awareness to your physical, mental, and emotional space, notice any valuejudgments that come up concerning your physical, mental, and emotional space. Allowyourself to be exactly as you are in this moment, letting go of those valuejudgments. Again, repeat to yourself the following affirmations:“I am enough. I belong here now. I accept my whole self. I am worthy of love. I hold value by simply being. I am loveable. I am loving. I am love. I am.” Deep breath in, deep breath out. Allow yourself to rest for a moment in silence. Once more, aware of how you feel in this moment, repeat to yourself:“I am enough. I belong here now. I accept my whole self. I am worthy of love. I hold value by simply being. I am loveable. I am loving. I am love. I am.” Deep breath in,deep breath out.Rest here or move into the next part of your day embracing your intrinsic value and worth. Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.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:Listen. The birds speak. Listen. What is speaking to you in this moment? What storiesarrive that are true? What stories arrive that are projections of your pastexperiences? Listen. Hear the birds. Allow yourself to rest in this moment ofalmost silence. Move into the next portion of your day, open to what is true, listening deeply, and restingin moments of silence. Thank you for meditating with me. Peace.Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.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:Good morning. Welcome to this brief gratitude practice. Before moving forward intoyour day, enjoy a moment of gratitude. First, as you settle into a physicalposition that allows you a balance of ease and effort, extend gratitude to thismoment. You might say, “I am thankful for this moment.” Now, settled in your space, feeling the support beneath your body, extend gratitude to that support. You might say, “I am thankful for the support beneath my body.” Eyes closed or softly open, aware of the space around you, extend gratitude to the space you’re in. You might say, “I am thankful for this space.”Finally, tuning into whatever senses are awake in you that allow you to perceive andfeel and enjoy your world, extend gratitude to your senses. You might say, “Iam thankful for the experience of my senses.”Invite gentle movement to your body, and move into your day filled with gratitude foreach moment, every bit of support, the spaces throughout your day that allow youto pause, and the ability of your senses to experience each space. Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.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 your spiritual space. Your spiritual space is any space in which you feel a connection to something greater than yourself. This might be a religiouspractice, nature and the outdoors, music, community service or spaces where youvolunteer your time to support others. Whatever spirituality looks like to you,bring that space or activity to mind. As you mentally connect to your spiritual space, notice your physical body. How do you feel? Where do you notice ease? Tension? Imagine your physical body fully immersed in your spiritual space. Perhaps you let go of pain or just breathe through it. Focused on your spiritual connection, notice your mental space. What thoughts arrive? What thoughts are fact? What thoughts are mythical tales? What thoughts are easy to let go? What thoughts remain? Imagine your mental space fully immersed in your spiritual body. Perhaps you let go of any rumination of thought or just breathe through it. As much as you can, for the next few breaths, feel fully immersed in your spiritual self,this higher self that is connected to something greater than yourself. Feelconnected to the freedom of stepping fully into who you are and how you want toshow up in the world around you. Affirm the harmony of mind, body, and spirit,saying to yourself, “I am a being in harmony with myself. I am a being in harmonywith my world. I am a being in harmony.” Bring gentle movement to your body. Enjoy a fewdeep breaths in and out through your nose, feeling whole and connected to thispresent moment. Feel free. Move into the next portion of your day breathinginto the harmony of mind, body, and spirit. 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.Support The Meditation Well on Patreon.Thank you for meditating with me today!Meditation Script:Find a comfortable place to be in your body, seated or lying down. As you settle intoyour space, notice where in your body you may be holding unnecessary tension oreffort. Deep breath in to notice. Deep breath out to relax whatever you can. Bring gentle awareness to your mental and emotional space. Deep breath in to notice whatever thoughts and emotions arrive. Deep breath out to let go of any value judgment or physical tension connected to your thoughts and emotions. Now, take note of any remaining tension. Perhaps bringing to mind a challenge you are currently experiencing. If you are mostly experiencing contentment, rest inthat space, enjoying the ease of the moment. Whatever is going on in life, andwhatever you’re experiencing in mind, body, and emotion, bring to mind theimage of a tree standing tall in the midst of a rushing river. As you look out acrossthe river, standing solidly on the earth along the shore, you watch wavesrushing into and around the solid, seemingly immovable trunk of the tree. Youhear the whoosh of the water. The trunk is solid, but not too thick around,some branches remain bare, while others stretch up toward a blue-gray sky,forest green leaves fluttering in the warm, summer breeze. Here, feeling still, admiring the stability of the tree, you become like this tree.Imagine removing your shoes, stepping confidently into the water at the edge ofthe shore, cool water moving quickly into and around your ankles, your feetsolidly planted. Stable as the tree, you reach your arms up toward the blue ofthe sky, energy through your fingers as you look up. You hear the river, thebirds, leaves in the breeze. You feel calm and secure even amidst the motion ofwaves. In this imagined space, bring back to mind whatever challenge is occurringin your life. If you are in a season of contentment, rest here. Imagine thechallenge as waves, water rushing toward you. But you are a tree, rooted deepinto the earth, unmoved by the waves, and yet continuing to grow and reach and extend, continuing to both breathe in the support of the air around you while alsooffering life to all those within your sphere of influence. Breathe in the lifethat supports you. Breathe out life-giving words, thoughts, actions that helpsupport others. Gently, letting go of this image, the scene of a rushing river and a still and stable tree,return your attention to the space you’re in. Bring gentle movement to yourbody, enjoying deep breaths in and out through your nose. Notice the feel ofthe support beneath your body. Notice aromas and any taste on your tongue.Bring attention to sound. And slowly, blinking open your eyes, notice what yousee. Move into the next portion of your day with a sense of stability andcontinual growth. 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 journal or mentally reflect on your day. Find a comfortableseated position either on the floor, upon a cushion, in a chair, or on a sofa.Position your body in a way that feels supported, relaxed, and alert. Recallhow your day began. Gently remembering your mental, emotional, and physicalspace, what actions did you take or not take to set the tone for your day. Whatwas the tone? How did you navigate joy or pain, ease or tension, harmony orconflict? Contentment? Recall if your day went as expected or were theremoments that interrupted the flow of your day? Recall your most challenging moment. Breathe. Whatever your response to that challenge, take note of what if anything you would do differently. Bring fully to yourmemory the moment of challenge, all of the senses involved, the thoughts, theemotions. Now, if you navigated the challenge in a way that aligns with your values,offering sound reason and kindness to the moment, enjoy a deep breath in,knowing that it is within you in moments of challenge to move through and beyond.Breathing out, let go of the moment. If you would have liked to respond to that challenging moment in a different way than you did, imagine what you would have done differently. Enjoy a deep breath in,knowing that there is within you in moments of challenge a higher self way tomove through and beyond. Breathing out, let that moment go. Recall yourmost peaceful, harmonious, or joyful moment in your day. Remembering yourphysical, mental, and emotional space in that moment, bring to mind all of thesenses involved in that moment. Perhaps you saw something that brought you joyor heard something that instilled peace. Perhaps you smelled or tastedsomething pleasant or touched or felt something that set you at ease. As I countdown from 5 to 1, slowly, gently, knowing that there is within you the capacityfor peace, harmony, joy, let that moment go arriving fully in the here and now.Enjoy a deep breath in, then slowly exhaling—5, 4, 3, 2, 1—rest in this moment.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, where you feel both relaxed and alert. Bring to mind an intention, something you want to get out of today’s meditation session. Youmight consider the question: how do I want to show up in my life and theworld after this practice?Now, eyes open or closed, notice what you sense. What do you see? What do you hear? What do you smell? What do you taste? What do you feel, physically? Notice yourbreath. With each inhale notice where you may be holding tension. Which each exhale,notice where you can relax. What thoughts arrive? As thoughts arrive, noticeany judgment that comes up with the thought. What judgments can you release inthis moment? What emotions arrive? As emotions arrive, notice any judgment thatcomes up with the emotion. What judgments can you release in this moment? Bring your attention to your toes, feet, lower part of your legs, knees, thighs, hips.Bring your attention to your fingers, hands, wrists, forearms, elbows, upperpart of your arms, shoulders. Bring your attention to your belly, lower back,mid-back, upper back, chest. Bring your attention to your neck, jaw, chin,lips, cheeks, nose, eyes, forehead, back of your head, crown of your head. Feel the support beneath your body. Breathe. Relax. Engaging your imagination, imagine that you are standing on the outer edge of a decorative circle. The outline of the circle is earth red. Here, imagine feeling safe, grounded, supported by the earth beneath your feet. Imagine others standing with you. Together, you take a step inside the circle. You’re standing on a shape the color orange.Choose the shape. Here, you feel a sense of joy, passion, delight. There arefewer people standing with you, but you are not alone.Together, you take another step inside the circle.Choose another shape. Imagine you are standing on that shape, the color yellow.Here, you feel a sense of empowerment, boldness, confidence. There are evenfewer standing with you, but you are not alone. Together, you take another step toward the center of the circle. Choose a shape. You step on this shape, the color green. Here, you feel the embrace of a loving hug andfeel loved and loving toward others. There are fewer people standing with you,but you are not alone. Together, you take another step nearer the center of the circle. Choose a shape. You steponto that shape, the color blue. Here, you begin to tune into every kind anduplifting word that has been spoken to you. AND, you feel free to expressyourself, to use your voice. In this space, only those closest to you standwith you. With words of encouragement, they invite you to take the next two steps alone, knowing you carry them with you. You step forward onto the shape of a diamond, purple incolor. Here, you feel strong in what you have learned from books, people,music, art, school, any other external entity. Rest. Breathe. Imagine returningto a time where you had no knowledge. Letting go of every judgment, letting go of ego, you take one final step onto the shape ofa butterfly at the center of the circle, indigo in color. Here, you feelinfinite, wise, and at rest. Breathe.In this space of infinite wisdom, recall your intention. Rest in your intention as youimagine yourself walking in a...

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. During thissingle-pointed focus practice, I invite you to bring your attention to a singlesensation you notice in your body. Eyes open or closed, direct your attentionfully to the area of the sensation. Notice any heaviness or lightness. Noticecoolness or warmth, tension or ease. As you keep you focus fully on thesensation, observe any change in sensation. Aware of the space you’re in, noticeany interaction of sensation with the support beneath your body or the air on yourskin or the smallness or expansiveness of the space you’re in. Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to anythoughts that arrive connected to what you physically feel. Attach no valuejudgement to thought. Simply notice, breathe, allow, let go. Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to anyemotions that arrive connected to what you physically feel. Attach no valuejudgement to emotion. Simply notice, breathe, allow, let go. What thoughts or emotions remain? How is your physical sensation shifting, if atall. Notice the rhythm and pace of your breath. Focusing on that singlesensation, gently say to yourself, “I am sensing. I am sensing.” Focus. Breathe.Bringing gentle movement to your body, aware of the support beneath you, the air on your skin, sounds around you, taste and smell, open your eyes if they’re closed to noticethe space around you. Directing your focus from that single sensation to all ofyour senses, move forward into the next part of your day with an enhanced bodyand spatial awareness. 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:In today’s episode, I invite you to engage in a bit of creative visual art. Using a pen orpencil and a piece of paper, draw a circle of any size in the center of your pieceof paper. Fill in the circle with your pencil or pen until it looks like oneblack dot. Situate your body (seated or supine) in relationship to the page sothat the dot is at your eye level. Once in place, fix your gaze on the dot. Asyou maintain focus, notice your breath. Observe the pace, the rhythm, the depth.Breathing, notice where you can soften, bringing ease to your shoulders, hips,elbows, knees, face, fingers, toes. Focus. Breathe.Notice thoughts that arrive as you fix your gaze to the single black dot. As thoughtsarrive, notice any physical sensations that arrives in connection to thought.Notice any emotions that arrive in connection to thought. Attaching no valuejudgement to thoughts, sensations, or emotions, simply observe what is and whatshifts. Moment to moment, focused on the dot in the center of this piece ofpaper, notice any change to your perception. Do you perceive the dot to move?Do you perceive the dot to fade away? Mindfully, notice how you perceive thedot moment to moment. Now, notice how you perceive your physical space. Where do you perceive ease? Where do you perceive discomfort? Focus. Breathe. Now, notice how you perceive your mentalspace. What thoughts bring you a sense of ease? What thoughts bring you a senseof discomfort? Focus. Breathe. Now, notice how you perceive your emotionalspace. What emotions feel light? What emotions feel uncomfortable? Focus.Breathe. Notice the dot. Hold your eyes closed for just a moment with your next blink. Eyes open, shift your gaze to the color of the paper around the dot. Notice the space. Bring tomind one mildly difficult moment you experienced this year. Now, consider themoment, gently repeating to yourself, “I am here now. I am here now.” Returningyour gaze to the dot, imagine that dot is the mildly difficult moment. Drawingyour gaze back to the space around the dot, imagine this space as possibility,expanse, growth, forward movement.Bringing some movement to your body, shift your gaze from the sheet of paper to thespace around you. Resting here, enjoy a deep breath in, deep breath out, andmove into the next part of your day focused and fully engaged in each moment.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:For this meditation, light a candle or use abattery-operated tealight as the object of focus. Once you have your flame,whether real or electronic, set your candle level with your eyes a few inches fromyour face. Please adhere to any safety precautions necessary for the safety ofyourself and others. Once set in place, sit comfortably, feeling relaxed,supported, and alert. Keep your gaze focused on the flame as you enjoy a fewdeep breaths in and out through your nose. Inhale, feeling your breath expandto the sides of your body. Exhaling, feel the muscles along your sides soften,your shoulders relax. Inhaling, continuing to focus on the flicker of theflame, bring awareness to the length of your spine from just above yourtailbone to the base of your skull. Exhaling, notice the colors of the flame, bringawareness to the support beneath your seat. Inhaling, notice the length of theflame. Exhaling, remaining relaxed through your shoulders, feel a subtle liftthrough the crown of your head. Focus. Breathe.As it feels appropriate for you, gently sway your body withthe soft sway of the flame. Gazing at the flame, imagine the fire reflected inyour eyes, that fire alight within you, illuminating for you, in this moment,whatever you need to see. Imagine the flame illuminating for you spaces needinglove, healing, joy, life, wisdom, clarity. Imagine the flame illuminating foryou whatever within you is love, offers healing, exudes joy, gives life, shareswisdom, is clarity. Focus. Breathe.Now, putting out the flame, close your eyes. See the lightwithin you, illuminating once darkened places. See yourself as light, illuminatingdarkened places that surround you. Deep breath in. Deep breath out. Gently openyour eyes. Move through your day or into rest focused and illuminated. Thank youfor 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 and supported seated position, relax your shoulders, face, fingers,toes. Feel your sit bones firmly anchored to the support beneath you. Noticethe length of your spine from the tailbone to the crown of your head. Breathe.Today we’ll focus on the mantra So Hum. A two word Sanskrit phrase meant toencourage a sense of oneness with all life. “So” means “that.” “Hum” means “I.”The phrase or mantra taken together to mean, “I am that,” or “I am one withall.” As you continue to enjoy deep breaths in and out through your nostrils, bring to mindthe image of the earth as though seen from outer space. In this imagined spaceoutside of the Earth, but in space, among stars and planets, the sun, and manymoons, you begin to feel yourself in orbit as though you are a planet. With this sense of oneness with the universe in mind, find a deep breath in through yournose, open mouth exhale. Deep breath in, sigh it out. Deep breath in, thenrepeat to yourself, “So Hum. So Hum. So Hum.” Inhaling, observe any tension inthe body, exhaling soften whatever you can. Deep breath in through your nose,open mouth exhale. Deep breath in, sigh it out. Deep breath in, repeat, “Sohum. So hum. So hum.” Inhaling observe any busyness of mind. Exhaling, imaginea calm body of water, letting go whatever you can of those busy thoughts. Deepbreath in through your nose, open mouth exhale. Deep breath in, sigh it out.Deep breath in, repeat, “So Hum. So Hum. So Hum.” Inhaling, observe anyheaviness of emotion. Exhaling, allow yourself to express or feel or let gowhatever weight you can. Deep breath in, once more, as you exhale, repeat themantra, “So Hum. So Hum. So Hum.” Breathe.Imagine yourself floating through space back into the Earth’s atmosphere, reconnecting your mind to the space you are physically in. Notice the support beneath your body, the sounds around you, the scents on the air, any taste on your tongue. Gently blink open your eyes to notice the objects and shapes and colors and textures in the space you’re in. Move through your day or into rest, feeling a sense of oneness with all thatsurrounds you. 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 feels relaxed and supported. As you begin to softentension, taking deep breaths in and out through your nose, bring attention toanything in your physical, mental, or emotional space that feels heavy. Whatweight are you carrying in this moment? Notice any ruminating thoughts. What isdifficult to let go? Aware of tension, allow yourself to feel whatever arrives.Allow the heaviness, the tension, the weight. Now, inhaling, fill your belly upwith breath, feeling the expanse through your front and back ribs. Exhaling, feelyour belly pull gently in, the muscles along your ribs soften to center. Deepbreath in, notice what you are carrying—the weight of your past, fears for the future,present pain. Deep breath out, allow whatever weight you hold to release. Perhaps,bringing to mind the image of a balloon with a string. Inhaling to notice thestring you are holding, exhaling to release your grip and, in this moment, letthat balloon go. Here, repeat gently to yourself, “Re lease. Re lease. Re lease.” Deep breath in through yournose, open mouth exhale. Inhale, sigh it out. Inhale, then repeat again, “Release. Re lease. Re lease.” Give yourself permission to let go of any weightthat holds you back from greater peace and joy. Inhale, open mouth exhale.Inhale, sigh it out. Inhale, once more repeat, “Re lease. Re lease. Re lease.”Move through your day or into rest with a sense of lightness, embracing calm with everybreath out. 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 and supported place in your body, bring attention toyour breath. Notice your inhale, exhale. Notice the expanse through your belly,lift of your chest and shoulders as you breathe in. Observe and feel the pullof your belly inward, shoulders and chest relax as you breathe out. Deep breath in through your nose, open mouth exhale. Deep breath in through your nose, sigh it out. Deep breath in through your nose, as you exhale vocally express the word, “Breathe.” Notice how you feel from the tips of your toes to the crown of your head. As you breathein, imagine a spiral of air coming in through your toes, spiraling up throughyou body to the crown of your head. As you breathe out. Imagine that spiral ofair coming down through the crown of your head through your body and out throughthe tips of your toes. Deep breath in through your nose, open mouth exhale. Deep breath in through your nose, sigh it out. Deep breath in through your nose, exhaling, sigh out the word, “Breathe.”Now, breaking down the sounds of that same word, pressing your lips together,express just the sound of the B. Inhale, exhaling sound out the  r e a, Rea. Inhale, exhaling sound out the t h e, the. Returning to your natural rhythm of breath, again sound out those three parts of the word breathe, redirecting your thoughts toward the sound of theword, for a moment letting go of meaning, and repeating this mantra 7 times: “BRea The. B Rea The B Rea The.” Deep breath in, deep breath out. Notice how you feel. Observe any busyness or calmness of mind. Notice tension or ease in your body. Breathe. Move through your day orinto rest, using this B Rea The mantra to quiet mental chatter. Thank you formeditating 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 and support place in your body, take a few deep breaths in and out through your nose. Bring attention to your thoughts. Aware of whatthoughts arrive, notice any attachment of emotion to thought. Notice anyphysical sensation attached to thought or emotion. Deep breath in, deep breathout. Attaching no value judgment allow yourself to feel, think, be. Here, bring to mind the image of flowering plant. Imagine you have planted the seed,watched it grow, and now it is in full bloom. What is the plant yourimagination brings to mind? Perhaps a flower, a decorative plant, an herb, avegetable, or a fruit. Whatever the plant is, imagine it in full bloom. Noticethe color or colors, the shape and size. Imagine the roots fully spread throughthe depths of the soil. Imagine you can breathe in the aromas of your flourishingplant. Bring awareness to the thoughts and feelings that arrive as you look onthis plant you have nourished from seed to bloom. Embrace a sense of wholeness,feeling joyfully complete in this moment. Now, letting go of this image, feel the air on your skin in the space you’re in. Notice thesupport beneath your body. Bring attention to sounds, aromas, perhaps any tasteon your tongue. Bring gentle movement to your body, softly blinking open youreyes. Enjoy a deep breath in, deep breath out. Move through your day or intorest, recognizing any areas in your life where you feel you are growing andflourishing. Thank you for meditating with me. Peace. Written + Performed: Jessica Haessly