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!

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!

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!

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 and

those areas where you show up with love to give. First, find a comfortable position

or feel free to enjoy a meditative walk or any meditative movement your body

allows. Moving your body enhances your cardiovascular health, inviting wellness

to your physical heart.

Whether moving or resting in stillness, bring to mind someone in your life who shows you

support and love and to whom you reciprocate that support and love. Perhaps more

than one person comes to mind. Allow yourself to fully bring to mind that

person or those people who are a source of love for you. Extend a moment of

gratitude to this person for their love, saying to yourself, “I am thankful for

the love I receive from [name the person or people].” Now, extend that

gratitude to the love you have shown them, saying to yourself, “I am thankful

for 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 to

thoughts or memories that arrive about the person or people you love and who

have shown you love.

Now, direct your focus toward some place you love, a place that brings you a sense of

comfort and joy. Imagine you are in that space. What do you see? What do you

hear? What aromas are in the air in this space? What, if anything, do you

taste? What is your experience of physical sensation in this space—is the air

warm 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 loved

in 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 you

going? Why is this work important to you? Imagine immersing yourself, for a

moment, in this work, saying to yourself, “I bring love to others and myself

through [name the work].”

Here, directing your attention toward accepting yourself as you are, knowing you are

a 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 breaths

in and out through your nose aware of both your external and internal sources

of 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

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 said

no to something you genuinely didn’t want to do or the last time you

said yes to something you genuinely did want to do. Consider your

ability to gate keep your own life. Gate keeping your life means maintaining your

ability to function well—to think, make decisions, regulate your emotions, and

manage stress—by limiting your time in spaces where and with people who deplete

your energy without restoring it back, and spending as much time as you can in

spaces where and with people who restore your energy and to whom you feel good

about giving your time, energy, and support.

Maintaining boundaries allows us to maintain the energy we need to do our work, to give

back to others, and to keep a healthy relationship with ourselves and with

others.

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, aware

of the thoughts that arrive and emotions that come as you consider the boundaries

you have or wish to create. Say to yourself, “I am worthy of activity that

fills me with joy and peace. I am worthy of social interactions that fill me

with joy and peace. I am worthy of environments that fill me with joy and

peace.” 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 that

fills me with joy and peace. I am worthy of social interactions that fill me

with joy and peace. I am worthy of environments that fill me with joy and

peace.” 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 me

with joy and peace, I am worthy of social interactions that fill me with joy

and peace. I am worthy of environments that fill me with joy and peace.” Deep

breath in, deep breath out.

Rest here, or move into the rest of your day, making one small step toward creating or

maintaining boundaries in one area of your life. Thank you for meditating with

me. Peace.

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 are

those places where you spend much of your time and energy. For example, one of

my 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 live

healthy and well. Take a moment here to write down what you value according to

where 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 do

consistently that aligns with one of your values. Take a moment to journal

about this activity or behavior, bringing to mind your five senses and any ways

in which sight, hearing, smelling, tasting, or touch are included in this behavior

or 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 your

mind, “I value [insert value].” Then bringing to mind one of your behaviors or

activities 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, “I

value___. 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 your

values. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 positive

affirmations. 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 to

the 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, however

you 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 to

repeat to yourself positive statements affirming your value and worth in this

moment:

“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 value

judgments that come up concerning your physical, mental, and emotional space. Allow

yourself to be exactly as you are in this moment, letting go of those value

judgments.

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

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 stories

arrive that are true? What stories arrive that are projections of your past

experiences? Listen. Hear the birds. Allow yourself to rest in this moment of

almost silence.

Move into the next portion of your day, open to what is true, listening deeply, and resting

in moments of silence. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 into

your day, enjoy a moment of gratitude. First, as you settle into a physical

position that allows you a balance of ease and effort, extend gratitude to this

moment. 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 and

feel and enjoy your world, extend gratitude to your senses. You might say, “I

am thankful for the experience of my senses.”

Invite gentle movement to your body, and move into your day filled with gratitude for

each moment, every bit of support, the spaces throughout your day that allow you

to pause, and the ability of your senses to experience each space.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 religious

practice, nature and the outdoors, music, community service or spaces where you

volunteer 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. Feel

connected to the freedom of stepping fully into who you are and how you want to

show 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 harmony

with my world. I am a being in harmony.”

Bring gentle movement to your body. Enjoy a few

deep breaths in and out through your nose, feeling whole and connected to this

present moment. Feel free. Move into the next portion of your day breathing

into the harmony of mind, body, and spirit. Thank you for meditating with me.

Peace.

Written + Performed by: Jessica Haessly

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 into

your space, notice where in your body you may be holding unnecessary tension or

effort. 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 in

that space, enjoying the ease of the moment. Whatever is going on in life, and

whatever you’re experiencing in mind, body, and emotion, bring to mind the

image of a tree standing tall in the midst of a rushing river. As you look out across

the river, standing solidly on the earth along the shore, you watch waves

rushing into and around the solid, seemingly immovable trunk of the tree. You

hear 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 of

the shore, cool water moving quickly into and around your ankles, your feet

solidly planted. Stable as the tree, you reach your arms up toward the blue of

the sky, energy through your fingers as you look up. You hear the river, the

birds, leaves in the breeze. You feel calm and secure even amidst the motion of

waves. In this imagined space, bring back to mind whatever challenge is occurring

in your life. If you are in a season of contentment, rest here. Imagine the

challenge as waves, water rushing toward you. But you are a tree, rooted deep

into 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 also

offering life to all those within your sphere of influence. Breathe in the life

that supports you. Breathe out life-giving words, thoughts, actions that help

support 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 your

body, enjoying deep breaths in and out through your nose. Notice the feel of

the support beneath your body. Notice aromas and any taste on your tongue.

Bring attention to sound. And slowly, blinking open your eyes, notice what you

see. Move into the next portion of your day with a sense of stability and

continual growth. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 comfortable

seated 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. Recall

how your day began. Gently remembering your mental, emotional, and physical

space, what actions did you take or not take to set the tone for your day. What

was the tone? How did you navigate joy or pain, ease or tension, harmony or

conflict? Contentment? Recall if your day went as expected or were there

moments 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 your

memory the moment of challenge, all of the senses involved, the thoughts, the

emotions. 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 to

move through and beyond. Breathing out, let that moment go.

Recall your

most peaceful, harmonious, or joyful moment in your day. Remembering your

physical, mental, and emotional space in that moment, bring to mind all of the

senses involved in that moment. Perhaps you saw something that brought you joy

or heard something that instilled peace. Perhaps you smelled or tasted

something pleasant or touched or felt something that set you at ease. As I count

down from 5 to 1, slowly, gently, knowing that there is within you the capacity

for 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

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. You

might consider the question: how do I want to show up in my life and the

world 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 your

breath. With each inhale notice where you may be holding tension. Which each exhale,

notice where you can relax. What thoughts arrive? As thoughts arrive, notice

any judgment that comes up with the thought. What judgments can you release in

this moment? What emotions arrive? As emotions arrive, notice any judgment that

comes 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, upper

part 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 are

fewer 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 even

fewer 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 and

feel 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 step

onto that shape, the color blue. Here, you begin to tune into every kind and

uplifting word that has been spoken to you. AND, you feel free to express

yourself, to use your voice. In this space, only those closest to you stand

with 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 in

color. Here, you feel strong in what you have learned from books, people,

music, art, school, any other external entity. Rest. Breathe. Imagine returning

to a time where you had no knowledge.

Letting go of every judgment, letting go of ego, you take one final step onto the shape of

a butterfly at the center of the circle, indigo in color. Here, you feel

infinite, wise, and at rest. Breathe.

In this space of infinite wisdom, recall your intention. Rest in your intention as you

imagine yourself walking in a...]]>Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.

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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. You

might consider the question: how do I want to show up in my life and the

world 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 your

breath. With each inhale notice where you may be holding tension. Which each exhale,

notice where you can relax. What thoughts arrive? As thoughts arrive, notice

any judgment that comes up with the thought. What judgments can you release in

this moment? What emotions arrive? As emotions arrive, notice any judgment that

comes 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, upper

part 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 are

fewer 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 even

fewer 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 and

feel 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 step

onto that shape, the color blue. Here, you begin to tune into every kind and

uplifting word that has been spoken to you. AND, you feel free to express

yourself, to use your voice. In this space, only those closest to you stand

with 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 in

color. Here, you feel strong in what you have learned from books, people,

music, art, school, any other external entity. Rest. Breathe. Imagine returning

to a time where you had no knowledge.

Letting go of every judgment, letting go of ego, you take one final step onto the shape of

a butterfly at the center of the circle, indigo in color. Here, you feel

infinite, wise, and at rest. Breathe.

In this space of infinite wisdom, recall your intention. Rest in your intention as you

imagine yourself walking in a counterclockwise spiral from the center of your

imagined mandala, winding your way back to the perimeter. Notice your emotions.

Notice your thoughts. Notice your breath and physical sensation. Bring your

attention to the air on your skin, any taste on your tongue, any scents on the

air around you. Notice what you hear. Gently opening your eyes if they’re closed,

observe what you see. Bring gentle movement to your body. Enjoy a deep breath

in, open mouth exhale. Move into the next part of your day, relaxed and

energized in your intention. Thank you for meditating with me. Peace.  

Written + Performed by: Jessica Haessly

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 this

single-pointed focus practice, I invite you to bring your attention to a single

sensation you notice in your body. Eyes open or closed, direct your attention

fully to the area of the sensation. Notice any heaviness or lightness. Notice

coolness or warmth, tension or ease. As you keep you focus fully on the

sensation, observe any change in sensation. Aware of the space you’re in, notice

any interaction of sensation with the support beneath your body or the air on your

skin or the smallness or expansiveness of the space you’re in.

Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to any

thoughts that arrive connected to what you physically feel. Attach no value

judgement to thought. Simply notice, breathe, allow, let go.

Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to any

emotions that arrive connected to what you physically feel. Attach no value

judgement to emotion. Simply notice, breathe, allow, let go.

What thoughts or emotions remain? How is your physical sensation shifting, if at

all. Notice the rhythm and pace of your breath. Focusing on that single

sensation, 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 notice

the space around you. Directing your focus from that single sensation to all of

your senses, move forward into the next part of your day with an enhanced body

and spatial awareness.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 or

pencil and a piece of paper, draw a circle of any size in the center of your piece

of paper. Fill in the circle with your pencil or pen until it looks like one

black dot. Situate your body (seated or supine) in relationship to the page so

that the dot is at your eye level. Once in place, fix your gaze on the dot. As

you 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 thoughts

arrive, notice any physical sensations that arrives in connection to thought.

Notice any emotions that arrive in connection to thought. Attaching no value

judgement to thoughts, sensations, or emotions, simply observe what is and what

shifts. Moment to moment, focused on the dot in the center of this piece of

paper, 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 the

dot 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 mental

space. What thoughts bring you a sense of ease? What thoughts bring you a sense

of discomfort? Focus. Breathe. Now, notice how you perceive your emotional

space. 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 to

mind one mildly difficult moment you experienced this year. Now, consider the

moment, gently repeating to yourself, “I am here now. I am here now.” Returning

your gaze to the dot, imagine that dot is the mildly difficult moment. Drawing

your 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 the

space around you. Resting here, enjoy a deep breath in, deep breath out, and

move 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

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 a

battery-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 from

your face. Please adhere to any safety precautions necessary for the safety of

yourself and others. Once set in place, sit comfortably, feeling relaxed,

supported, and alert. Keep your gaze focused on the flame as you enjoy a few

deep breaths in and out through your nose. Inhale, feeling your breath expand

to the sides of your body. Exhaling, feel the muscles along your sides soften,

your shoulders relax. Inhaling, continuing to focus on the flicker of the

flame, bring awareness to the length of your spine from just above your

tailbone to the base of your skull. Exhaling, notice the colors of the flame, bring

awareness to the support beneath your seat. Inhaling, notice the length of the

flame. Exhaling, remaining relaxed through your shoulders, feel a subtle lift

through the crown of your head. Focus. Breathe.

As it feels appropriate for you, gently sway your body with

the soft sway of the flame. Gazing at the flame, imagine the fire reflected in

your eyes, that fire alight within you, illuminating for you, in this moment,

whatever you need to see. Imagine the flame illuminating for you spaces needing

love, healing, joy, life, wisdom, clarity. Imagine the flame illuminating for

you whatever within you is love, offers healing, exudes joy, gives life, shares

wisdom, is clarity.

Focus. Breathe.

Now, putting out the flame, close your eyes. See the light

within you, illuminating once darkened places. See yourself as light, illuminating

darkened places that surround you. Deep breath in. Deep breath out. Gently open

your eyes. Move through your day or into rest focused and illuminated. Thank you

for meditating with me. Peace.  

Written + Performed by: Jessica Haessly

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. Notice

the 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 to

encourage 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 with

all.”

As you continue to enjoy deep breaths in and out through your nostrils, bring to mind

the image of the earth as though seen from outer space. In this imagined space

outside of the Earth, but in space, among stars and planets, the sun, and many

moons, 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 your

nose, open mouth exhale. Deep breath in, sigh it out. Deep breath in, then

repeat to yourself, “So Hum. So Hum. So Hum.” Inhaling, observe any tension in

the 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, “So

hum. So hum. So hum.” Inhaling observe any busyness of mind. Exhaling, imagine

a calm body of water, letting go whatever you can of those busy thoughts. Deep

breath 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 any

heaviness of emotion. Exhaling, allow yourself to express or feel or let go

whatever weight you can. Deep breath in, once more, as you exhale, repeat the

mantra, “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 that

surrounds you. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 soften

tension, taking deep breaths in and out through your nose, bring attention to

anything in your physical, mental, or emotional space that feels heavy. What

weight are you carrying in this moment? Notice any ruminating thoughts. What is

difficult to let go? Aware of tension, allow yourself to feel whatever arrives.

Allow the heaviness, the tension, the weight. Now, inhaling, fill your belly up

with breath, feeling the expanse through your front and back ribs. Exhaling, feel

your belly pull gently in, the muscles along your ribs soften to center. Deep

breath 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 the

string you are holding, exhaling to release your grip and, in this moment, let

that balloon go.

Here, repeat gently to yourself, “Re lease. Re lease. Re lease.” Deep breath in through your

nose, open mouth exhale. Inhale, sigh it out. Inhale, then repeat again, “Re

lease. Re lease. Re lease.” Give yourself permission to let go of any weight

that 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 every

breath out. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 to

your 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 pull

of 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 breathe

in, imagine a spiral of air coming in through your toes, spiraling up through

you body to the crown of your head. As you breathe out. Imagine that spiral of

air coming down through the crown of your head through your body and out through

the 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 the

word, for a moment letting go of meaning, and repeating this mantra 7 times: “B

Rea 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 or

into rest, using this B Rea The mantra to quiet mental chatter. Thank you for

meditating with me. Peace.  

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 what

thoughts arrive, notice any attachment of emotion to thought. Notice any

physical sensation attached to thought or emotion. Deep breath in, deep breath

out. 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 your

imagination brings to mind? Perhaps a flower, a decorative plant, an herb, a

vegetable, or a fruit. Whatever the plant is, imagine it in full bloom. Notice

the color or colors, the shape and size. Imagine the roots fully spread through

the depths of the soil. Imagine you can breathe in the aromas of your flourishing

plant. Bring awareness to the thoughts and feelings that arrive as you look on

this 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 the

support beneath your body. Bring attention to sounds, aromas, perhaps any taste

on your tongue. Bring gentle movement to your body, softly blinking open your

eyes. Enjoy a deep breath in, deep breath out. Move through your day or into

rest, recognizing any areas in your life where you feel you are growing and

flourishing. Thank you for meditating with me. Peace.

Written + Performed: Jessica Haessly

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 comfort, ease, and support. Notice any tension

you may be experiencing in your body as you breathe in, relax whatever you can

as you fully breathe out.

Bring to your imagination the image of a sprouting seed. Notice a strong pop of green

sprouting up from a pot of soil. Taking up a watering can, you tip the can to allow water

to fall in a gentle shower over your plant. You feel the weight of the watering

can lighten as water is emptied from it. Setting the empty watering can aside, you

smile at the green stem emerging from the dark brown dirt mixture. You breathe

in the scent of the earth. You look up the to the sun peaking from behind white

puffs of cloud. In this imagined space, you feel energized by growth and

sunlight.

Letting go of this image, enjoy a deep breath in, deep breath out. Bring awareness to the

support beneath your body. Mindfully observe thoughts and emotions, allowing yourself

to feel and think, attaching no value judgment to what you are thinking or feeling,

inviting loving acceptance to wherever you are at in your own growth journey in this

moment. Move through your day or into rest, energized by growth. Thank you for

meditating with me. Peace.

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 settle in

feeling the support beneath your body, find a few deep breaths in and out

through your nose. Notice any resistance as you breathe in or is it easy to

breathe fully in? Notice any resistance as you breathe out or is it easy to

breathe fully out? Feel your belly fill up with air as you inhale, feel your

belly pully gently in as you exhale. Notice your heartbeat. Bring gentle

awareness to your mental and emotional space. How do you feel in this moment? What

thoughts arrive? Notice. Breathe.

Engaging your imagination, bring to mind the image of a seed, perhaps you have in

mind a specific type of seed, flower, other decorative plant, herb, vegetable, or

fruit, or perhaps you create in your mind a fantastical seed of your

imagination’s making. Imagine holding this seed in your hand as you sit outside

on a bright and warm spring day. The air smells of fresh earth. A pot for

plants is propped up on the ground in front of you. From a bag, you scoop soil

up into your hands, then let it fall from your hands into the pot. What size is

your pot? What color? What design? Again, you scoop up another handful of soil,

hold it over your imagined pot, and let the soil fall from your hands, repeating

this action until the planter is nearly full of soil. You pick up a seed, bury

it just below the soil’s surface. After planting the seed, you retrieve a

nearby watering can, tilt the spout over the pot and begin to water the soil.

You watch as water trickles onto and sinks deep into the dirt. Setting the watering

can aside, you look up at the bright blue, sunlit sky, feeling the rays of warm

sunshine on your skin. You breathe in the fresh and crisp spring air.

Letting go of this image, bring your attention back to the support beneath your body, the

air on your skin. Notice sounds. Enjoy a deep breath in, deep breath out. Gently

blinking open your eyes, mindfully observe the space around you. Move through

your day or into rest, feeling protected and nourished in your growth. Thank

you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 keep a pen and notebook close by for the journaling portion of

our gratitude meditation. When you’re ready, settle into a comfortable place in

your body. Feel supported and relaxed. Enjoy a few deep breaths in and out

through your nose as you settle in, surrendering to the support beneath you. Feel

your belly balloon and that expanse through front and back ribs as you breathe

in. Feel your belly pull softly in, your ribs returning to center as you fully

breathe out. Deep breath in. Deep breath out.

Closing your eyes, bring to mind a person you are thankful for, living or passed. Bring to

mind this person’s face, perhaps imagining the way they speak, their body

language and unique mannerisms. Consider what it is about this person that you

are thankful for. Perhaps remember the support, love, kind words, encouragement.

Here, say to yourself, “I am thankful for [name that person]. I am thankful for. I am

thankful for.”

Now, gently blink open your eyes, and take a moment to journal about this person you

are thankful for. You might use this time to write a gratitude note to deliver to

them later. Perhaps you list the attributes of this person, or recall a memory

and describe a moment where you felt or even expressed gratitude to them. Write

down the sensations in your body, emotions, thoughts that arrive as you consider

your gratitude for them. Whatever you choose to write about, position your body

in a comfortable way for writing. Breathe.

Feel free to pause here to continue writing. As you set aside your paper and pen, return

to however you would like to position your body. Deep breath in. Deep breath out. Move

through your day or into rest thankful for the people in your life. Thank you

for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 keep a writing utensil and notebook handy for some light

journaling. Finding a comfortable, supported, and relaxed position. As you

breathe in, notice areas of the body where you may be holding tension or

busyness of mind. Exhaling, relax and let go whatever you can. Direct your

attention to that gentle lift of your chest as you breathe in. Let your

shoulders soften and chest relax as you exhale. Enjoy one more deep breath in,

deep breath out, then find your natural rhythm of breath.

Bring to mind a place you are thankful for. Here, if you haven’t already, you might

close your eyes, and bring this place fully to your imagination. Perhaps you

are in that place. Perhaps it’s a vacation spot or somewhere in your home. Is

the place indoors or outdoors? Bring to your memory and imagination what you

see, what you can touch and feel, the aromas on the air, the sounds. If this is

a space with food and drink, perhaps bring to mind any tastes you’ve experienced

in this place. Imagine being fully immersed in this place. Are you alone, or are

other people present? How does it feel in your body to be in this place? Imagine

those feelings of ease and freedom, of love and support, of joy and excitement.

Here, say out loud or softly to yourself, “I am thankful for [name the place].

I am thankful for… I am thankful for…”

Now, gently open your eyes, and take a moment to journal about this place. Include

details of what this place looks like, including descriptions of what you sense in this

place. Perhaps a pleasant memory comes to mind, write down what you remember.

Note what it is about this place that you are thankful for. Take as much time

as you need. Feel free to pause this recording to continue writing.

Once you’ve journaled about this place, take a moment of gratitude for the space you’re

in here and now, the physical space, the time and space you’ve given yourself to pause

and reflect and extend gratitude, the mental space you’ve cleared to direct your

thoughts toward the space you’re thankful for. Move through your day or into

rest, thankful for those places that give you a sense of peace, support, and

joy. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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:

During today’s meditation, I encourage you to keep a writing utensil and notebook close.

First, find a comfortable seated position. Find a deep breath in, noticing where you

may be holding unnecessary tension or effort, deep breath out, relax. Bring to

mind as many material objects in your life you are thankful for. Note shapes,

colors, textures, dimensions, weight, use. Allow your mind to wander from one

object to another. Say out loud or silently to yourself, “I am thankful for

[name an object]. I am thankful for___. I am thankful for___.

Now, opening your eyes if they’re closed, take a moment to write down those objects you

are thankful for. What specifically are you thankful for about these objects? Note

the shapes, colors, textures, dimensions, weight, use. Write a list or describe

the objects in paragraphs, perhaps noting memories associated with the objects.

As you write, continue those intentional deep breaths in and out through your

nose.

Feel free to pause here to continue writing or setting down your pen and paper, rest in a

comfortable seat, bringing your attention to any thoughts, emotions, and

physical sensations. Allow yourself to think, feel, be. Move through your day,

or into rest with a renewed appreciation for the objects in your life. Thank

you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

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:

Settling into a comfortable place in your body, enjoy a few deep breaths in and out

through your nose. Set your intention. How do you want to show up in your next moments

after this practice? Perhaps with a sense of boldness, wisdom, trust, peace, love, safety.

Whatever your intention, set that here. Deep breath in, aware of how you want

to show up. As you take a deep breath out, let that intention fade from your

mind.

Direct your attention to the toes on your right foot, top of your right foot, bottom of

your right foot, ankle, lower part of your right leg, knee, right thigh, hip,

side, right armpit, shoulder, upper part of your right arm, elbow, forearm, wrist,

back of your right hand, front of your right hand, fingers. Shift your

attention to the fingers on your left hand, front of your left hand, back of

your left hand, wrist, left forearm, elbow, upper part of your left arm,

shoulder, armpit, side, your left hip, thigh, knee, lower part of your left

leg, ankle, top of your left foot, bottom of your left foot, all of the toes on

your left foot.

Bring awareness to your lower back, belly, chest, mid back, upper back, neck, jaw, lower

lip, upper lip, right nostril, left nostril, right cheek, left cheek, right

ear, left ear, tip of your nose, bridge of your nose, right eye, left eye,

forehead, back of your head, crown of your head.

Imagine standing in the middle of a desert late afternoon, the sun beginning to set

over the horizon, the sky shades of purple, pink, orange, and red. Feel the

heat carried on the wind shifting to an evening desert cool. Looking out across

the red and beige sand, green cactuses and desert bushes peppered throughout

the landscape. Imagine seeing in the horizon a large glistening fountain shooting

up into the air and pouring out onto the desert. Imagine feeling the cool spray

of water stretching across the desert as a gentle mist touching your face. Feel

the firm and gentle give of the ground beneath your feet. Bring awareness to

anywhere in your body you may be holding tension. Keeping your eyes on the

image of the fountain, imagine the mist calming your body and mind.

Deep breath in, deep breath out. See your intention in the image of the fountain,

imagining a reflection of yourself showing up with whatever intention you set, boldness,

wisdom, trust, peace, love, safety. Letting go of the image of the desert,

notice your body—shoulders, hips, face, fingers, toes. Breathe. Bringing gentle

movement to your body, blink open your eyes, and move through your day or into

rest with intention. Thank you for meditating with me. Peace.

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. As you find a comfortable place to be in your body,

notice your breath. How does it feel to breathe? Are you able to breathe easily in and

out through your nose? Notice resistance. Notice ease. Inhale. Exhale. Are you

breathing quickly or slowly? Is your breath deep (belly breath) or shallow (chest

breath)? As you keep your attention on your breath, notice if it changes and

how. Deepen your breath. Feel a lift and expanse through your belly as you

breathe in. Feel your belly draw gently in as you fully breathe out. Feel an

expanse through front and back ribs into the sides of your body as you breathe

in. Feel your body draw back to center as you fully breathe out.

Notice the air coming in through your nostrils as you breathe in. Notice the air coming

out through your nostrils as you breathe out. Notice any aromas on the air as you

breathe in. Notice any taste on your tongue as you breathe out. Observe tension

in your body as you breathe in. Soften whatever you can as you breathe out. Observe

your mental space. Is your mind busy. Notice thoughts. Breathe. Notice any images

connected to thought. Breathe. Isolate one word of thought. Breathe. Say to

yourself, “I am breathing in, I am breathing out. I am breathing in, I am

breathing out.”

Notice your emotions. Breathe. Notice any images connected to your emotions. Breathe.

Isolate one feeling, emotional or physical. Observe heaviness or lightness of

emotion. Breathe. Say to yourself, “I am feeling (if you can, name how you feel).

I am feeling.” Deep breath in, deep breath out.

Breathing in, fill up your belly, feeling the expanse through front and back ribs. Breathing

out, draw your belly button in, feeling your chest and back soften. Notice

resistance. Notice ease. Invite acceptance to wherever your breath is at in this

moment. Move through your day or into rest with a deeper sense of calm and

capacity to breathe. Thank you for meditating with me. Peace.

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 comfort and ease. Bring in whatever support you

need. As you settle into position, enjoy a few deep breaths in and out through

your nose.

Imagine you are sitting on soft blades of green grass in the shade of a lemon tree. As

you breathe, imagine the subtle scent of lemon rind on the air. Warm rays of

sunlight beaming between leaves and branches. An abundance of bright yellow lemons

hangs effortlessly from the tree. Imagine leaning back, supported by the tree

trunk. A subtle, warm breeze whispers through, startling the large dark green

leaves. Imagine birds singing, butterflies fluttering wings as they fly by. Feel

supported by the earth and connected to the life around you.

Imagine looking up to see a low-hanging lemon near the crown of your head. Extending

your arm, imagine the effort of your shoulder, arm, hand, and fingers of your dominant

hand as you pluck the lemon from its place on the tree. Bring to mind lessons

learned from bitter or sour moments in your life. Perhaps, you had a lemon-to-lemonade

moment. Allow yourself to feel the joy or peace or excitement or relief or

release or perhaps a bittersweet sense of ease that arrived as you allowed yourself

to learn whatever you needed to learn, to grow, to create something sweet in

your life.

Imagine that lemon becoming a tiny tree in your hand, representing your own growth.

Now, letting go of that image, finding a few deep breaths in and out through your

nose, bring your attention back to the space you’re in, any tension or ease in

your body, thoughts, emotions, breath.

Move through your day or into rest, knowing the

power you have to hold the sour and turn it to something sweet. Thank you for

meditating with me. Peace.

Written + Performed by: Jessica L Haessly

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 seated position. Bring awareness to the

support beneath your seat. As you breathe in and out through your nose, imagine

a spiral of red light moving up from your tailbone, turning to orange light as the

spiral moves up to the space between your belly button and hips, changing to

yellow as the spiral winds around your solar plexus, up to your heart, the color

of the light turning to green, spiraling up to your throat as the spiral

changes from lime green to sky blue, the spiral moving up to the space between

your eyebrows, changing its color to indigo, arriving at the very top or crown

of your head, the light making its final subtle change from indigo to neon

violet.

Imagine you are seated at the top of a mountain, a soft,

cool breeze blowing as you sit, resting securely at the summit. Here, you feel

and hear the whispers of the wind. You breathe in the freshness of the air,

feeling the stability of rock and earth beneath you. Imagine resting in the inner

joy of this moment, unshakeable even amidst the wind. In this stable, joyful

space, tune into your power, the responsibility and control you have over your

own being. Acknowledge your ability to imagine, to redirect thought toward the

vision of a mountain, rock, earth, wind, a bright blue sky, a beaming yellow-orange

sun glowing bright above you. Feel your heartbeat, the movement of your chest

and back and belly as you breathe in, as you breathe out. Become aware of any

sensation along your throat, acknowledging whatever ability you have to speak

and listen. At the summit of the mountain, imagine seeing deep within your

being your full potential, every piece of knowledge, wisdom, every skill and

talent becoming clear to you in this moment, if not consciously, subconsciously.

Now, imagine looking up toward the sky, a golden, jeweled

crown descending from sky, landing on your head. In this space, in this moment

and time, in alignment with peace and joy and love, imagine yourself as a conduit

between the earth and the sky, humble in your power, aware of your deep inner

wisdom, discerning of how and when to move and speak or be still and silent.

Enjoy deep breaths in and out through your nose as you rest

in a moment of silence.

Letting go of the image of the mountain, return your

attention to your heartbeat, breath, tension or ease in the body, the support

beneath you. Gently blink open your eyes, moving through your day or into rest feeling

whole and aligned. Thank you for meditating with me. Peace.

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’ll focus on the third eye chakra. The third eye symbolizes intuition and

imagination. Bring your attention to the space between your eyebrows. Imagine an

indigo or fresh prune-colored light spiraling round the center of your forehead down to

the space between your eyebrows and then spiraling back behind your eyes to the

back of your head. Take a deep breath in, deep breath out, imagining this

spiral moving down your cervical spine to your thoracic, lumbar, across the

back of your hips, and down to your tailbone. Deep breath in, deep breath out.

Imagine that indigo spiral, circling around and up from your tailbone, up

through your spine to the base of your skull, behind your eyes, and returning

to the center of your forehead.

Tuning into your intuition, allow your body movement as

intuitively feels good for you. Perhaps you sway or turn your head from one

side to the other. Perhaps you roll your shoulders up, back, and down, shift

your hips, or wiggle your fingers or toes. Find what bit of movement feels good

for your body in this moment.

Now, engaging your imagination, bring to mind the image of a

sky at sunset, covered in white puffs of cloud, with soft hues of indigo glowing

behind and feathering out between the few clear spaces between clouds. Imagine

you’re lying on soft green grass, gazing up at the sky, watching the clouds

pass in the warm breeze of a summer evening. As you rest here in this imagined

space, notice the shapes of the clouds above you. What shapes or objects do you

see? Keeping one image in mind, imagine reaching out your hand, feeling the

effort and stretch of your muscles as you reach your arm up, opening your hands

wide to extend your fingers, then that cloud turning into the object you

imagined, and floating gently down to land in your hand. Observe the object,

seeing its color or colors, dimensions, shape, and feeling its weight. Then

lifting the object back up toward the sky, watch it become a cloud as it rises

from your hand and back up into the indigo glow above you.

See the scene you’ve imagined begin to fade, as you find a

deep breath in, deep breath out. Bring awareness to the space you’re in. With

your eyes closed, see what you can recall of the objects in the space around

you. Bring attention to the feel of the support beneath your seat, the air on

your skin. Feel the cool air come in through your nose as you breathe in. Feel

the warm air touch your upper lip as you breathe out. Notice sounds. Notice

your breath and any sensations in your body, tension, ease. Observe your

emotional space. Feel, breathe, be. Again, bring any movement to your body that in this

moment intuitively feels right for you. Move through your day or into rest with a sense of

lightness, intuitive knowing, and a renewed sense of curiosity and wonder.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 use our voice and listen. Seated, eyes open or

closed, take a deep breath in through your nose, open mouth exhale. Deep

breathe in, exhaling, sigh it out. Next exhale, I invite you to actively make sound,

staying strong through your belly to push out the sound. Deep breath in,

creating an O shape with your mouth, vocalize your exhale. Deep breath in, make

an E sound with your exhale. Deep breath in, making the sound of Ah as you

exhale.

Finding a moment of quiet stillness, breathing in and out through your nose,

bring attention to the sound of your breath. Notice what other sounds are

around you, observe sounds in the distance. Notice the sounds close to you.

Again, return your attention to the feel and sound of your breath. Imagine a warm,

sky-blue spiral of light spiraling around your vocal cords, up through your

cervical spine, across the base of your skull, around and up to your temples,

then down to your ears. This warm, blue, spiraling light growing brighter,

empowering you to speak, sharing truth and knowledge and kindness. This light

also empowers you to listen, to hear your inner truth, to listen for the light

in the words and sounds of others, and to listen for what you and others need in

the moment.

Deep breath in, make the sound of Ah as you exhale. Deep

breath in, making an E sound, exhaling. Deep breath in, shaping your mouth into

an O, exhale. Inhale, sigh it out. And one more cycle of breath here, in and

out through your nose. Move through your day or into rest, empowered to speak

and listen. Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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 focus on the heart. Seated, with eyes open or closed, bring one hand to the

left side of your chest at the center of your ribs. Feel your heartbeat. As you

breathe in, notice that slight lift of your chest, expanse through the ribs. As

you breathe out, notice the rhythm of your heartbeat. Feel the gentle pulsation

of your heart through your hand. Relaxing your hand down, bring to mind the

image of a green spiral of light circling around your heart. Think of budding

herbs, the stems of flowers, grass. As plants grow with water, we grow with

love. Recall a moment recently where you felt well cared for. Bring to mind a

person or group or pet that gave you a sense of safety, comfort, support. Observe

the support of the ground beneath your seat. How does it feel in your body to

be supported, to be loved. Notice any ease of tension, perhaps your lips curl

up into a genuinely joyful smile.

Now, bring to mind a moment recently where you showed love to some living being in

your life, perhaps a friend or family member, a pet, or plant. Bring to mind the

feelings that arrive as you recall the support you gave. How did it feel to

give? Notice any ease of tension, peace of mind.

Bring to mind that green spiraling light growing bright and wide, expanding out from

your heart, throughout your body, the love you receive and the love you give growing

and spreading to every organ of your body, every muscle, bone, and tendon.

Imagine that green light spiraling around each nerve, love communicated

throughout your entire body, up to your brain, complimenting reason and

intellect with the joyful emotion of love.

Enjoy a few more deep breaths here. Bringing your right hand over your heart, left hand

over right, feel your heartbeat. Say to yourself, “I am loved ,and I am love. I

am loved, and I am love. I am loved, and I am love.”

Move into your day or into rest filled with an overflowing abundance of love.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly

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’ll be focusing on the solar plexus and enhancing our sense of confidence. This

chakra has a direct anatomical location at the center of the abdomen. The solar plexus

is a collection of nerves that serves as the communication powerhouse between major

organs within the abdomen and the brain.

Seated, bring your attention to the space just above your belly button. Imagine a bright

crayon yellow spiral of light moving around the lower part of your thoracic spine, located

at your mid back. Imagine the brightness of the spiraling light growing

brighter, a powerful yellow-white. Bring to mind a moment in your life when you

felt confident, capable, and powerful. Perhaps think of something simple,

successfully growing a plant from seed, or changing a light bulb, or sharing an

empowering word that changed someone’s day for the better, perhaps following

through on a plan or promise. Whatever that moment was that brought you a sense

of confidence, bring that to mind. Recall the feeling that came up as you embraced

and delivered on the task. How did it feel in your body to know what to do or

say, to be sure of your actions and thoughts?

Now, bring to mind a moment where you felt underconfident, less than capable, or

insecure. Recall the feelings that arrived in that moment, perhaps anxiety, or fear, or a

sense of imposter syndrome. Breathe. Deep breath in. Deep breath out.

Now, letting go of the tasks associated with feeling confident, allow feelings of

empowerment and confidence to arrive without attaching any accomplishment to the

feelings. Knowing that you have a unique experience and are a unique presence in

every space you enter, kindly offer yourself this affirmation, “I am confident,

I am empowered. I am confident, I am empowered. I am confident, I am empowered.”

Imagine that bright yellow light spiraling up and down your body, from abdomen to toes,

from abdomen to the crown of your head. Imagine that light sending glowing yellow

rays throughout your body, communicating confidence and power to your entire

being. Enjoy a deep breath in, deep breath out.

Move through your day or into rest, confident in who you are and empowered to show up

as your unique self. Thank you for meditating with me. Peace.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Today’s focus will be on creativity and the enjoyment or pleasure of life. Find a

seated position, either in a chair or on the ground, perhaps with a cushion or

blanket beneath your seat for more support. Enjoy a deep breath in, observing

aromas in the air or on your skin as you breathe in. As you breathe out, eyes

open to the view of all that is visible to your eyes around you. Continuing

those deep breaths in and out through your nose, notice how it feels to

breathe. How does it feel to pull air in through your nostrils and to blow air

out. Breathing in, observe any tension in your body. Breathing out, soften,

relax whatever you can.

Here, imagine an orange spiral of warm light, spiraling round that space right

between your hips and belly button. Imagine that orange spiral winding around the

lower part of your spine as you breathe in, then breathing out, that spiral swirls

across your hip, down your legs, feet, and out through your toes. Feel your

lower body solidly grounded. Closing your eyes if they’re open, recall a time

when you created something with your hands, perhaps a sandcastle, or a meal, a

work of art, or a piece of furniture, whatever it was you created, bring that image

to mind. Recall how you felt creating and then seeing that creation come

through.

Imagine feeling content, enjoying a moment of serene calmness. Suddenly, you

begin to feel a lift of joy arrive. Imagine having that pull to smile at the

beauty and wonder of life. Then keeping that feeling of levity, returning to

that contented state.

Bring attention to the support beneath your seat. As you breathe in, imagine a spiral

of orange light winding around that space between hips and belly button, all the

way up your spine to the crown your head. Exhaling, that orange glow spiraling

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

Notice any sensation of ease in your body, enjoy feeling relaxed wherever in your body

you feel relaxed. Notice any sensation of excitement or joy in your body, enjoy

feeling the lightness of joy wherever in your body you’re experiencing joy.

Move through your day or into rest feeling creative and joyful. Thank you for meditating

with me. Peace.

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’re going to focus on creating a sense of safety, stability, and connectedness to

your physical self and space. Find a seated position, where you are as upright

as your body allows, relaxing your face and shoulders while feeling a gentle

lift at the crown of your head and sternum. Feel free to keep your eyes open or

closed during this guided meditation.

Enjoy a few deep breaths in and out through your nose. Feel a full expanse through belly

and ribs as you breath, and a gentle pulling in and centering of belly and

ribs as you fully breathe out.

Bring your attention to your root chakra, often described as a wheel of energy at the

base of your spine, right above your tailbone. Imagine a clay-red spiral of light

rooting you to the earth. Feel the connection of your sit bones to the support

beneath them. Imagine that spiral of clay-red light circling round the spaced

at the back of your hips just below your lower back, spiraling down and around

your tailbone, then moving down into the earth, creating a foundation where your

can sit with stability and ease. Bring awareness to the muscles at the back of

your hips, your glutes down to the back of your thighs, then around your outer

thighs to the front, then to your inner thighs. Bring awareness to your knees—inner,

outer, front, and back of your knees. Notice the lower part of your legs—calves,

shins. Bring awareness to your ankles, tops of your feet, bottoms of your feet,

toes.

Bring awareness to how you feel in the space you occupy in this moment. Aware of your

connection to your body, also become aware of your connection to place. Notice what

thoughts and emotions arrive in this moment, in this space. Breathe. As you

breathe in, imagine bringing air in as a glowing clay-red spiral from your toes

to the base of your spine. As you breathe out, imagine sending that spiral down

from the base of your spine, through your hips, legs, feet, and out through

your toes.

Gently repeat to yourself, as it is true for you, “I am safe in this place. I am safe in this

moment. I am safe in my body.” Again, as it is true for you, and whatever is

true for you in this moment and in the space, repeat to yourself, “I am safe in

this place. I am safe in this moment. I am safe in my body.” Find a deep breath

in, deep breath out.

Bring your awareness once more the support beneath your seat. If seated on the ground,

bringyour fingers to the ground at either side of your hips. If seated in a chair,

bring your fingers to either the arms or sides of your chair. Move through your

day or into rest feeling grounded, stable, and connected to your physical self

and space.

Thank you for meditating with me. Peace.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

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:

Before preparing for sleep, let’s take a moment to visualize your evening routine. If

you don’t have a regular routine, here is an opportunity to mentally establish

a few habits that may help better ease you into rest and sleep.

First, breathe. Notice your breathing. Notice how your body feels as you breathe in,

as you breathe out. Bring attention to your mental and emotional space,

observing any heaviness or lightness of thought or emotion. Breathe in, breathe

out. Visualize your first act in preparing for sleep. Perhaps you wash your

face or brush your teeth, or bring a bit of movement to your body. Whatever

that first act is, bring that to mind. Imagine the effort of your body, the

movement of your joints, the tension and ease in your muscles.

What is your next action? Perhaps you read, or write, or put on lotion, or essential oils. If

other people are a part of your evening routine, visualize your role in their

space and their role in your space. Do you read your children a book or kiss a

loved one goodnight? Bring to mind the feelings that come up with each habitual

action. How do you want to show up in your place of rest? Are there items to

organize, covers to turn down, doors to lock, lights to dim or turn off? Visualize

the activities that help you find your place of rest. Imagine the effort of

your body, notice the ease. As you visualize your routine, is there something

you want to add or let go? Now visualize being in the space where you sleep,

feeling the air on your skin, any covering on you. Imagine your body fully

surrendered to the support beneath it, your mind fully at ease. What do you

need to find peace of mind? Visualize incorporating a healthy final act,

perhaps an affirmation to yourself, saying to yourself, “I give myself

permission to rest.” Visualize being at rest. Here, move into your evening

routine with an easiness in your body and peace in your mind. Thank you for

meditating with me. Peace.

Written + Performed by Jessica Haessly

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 rise from sleep, take a moment here to envision your morning routine. Finding a

deep breath in, deep breath out, observe the present moment, how and where your

body is positioned. Observe places of tension or ease in your body. Do you feel

energized or tired? Notice the air on your skin, the aromas on the air as you

breathe in. Notice the sounds around you, any taste on your tongue.

Remaining still and relaxed in this moment, visualize yourself rising to your feet,

imagining the feel of your hips and knees, the support of the ground beneath

your feet. Visualize the first step forward into your day. Perhaps you prepare

for exercise or enjoy a glass of water or walk to the bathroom to relieve

yourself of waste, then get clean, brush teeth, freshen yourself up for the

day, get dressed. Take note of your visualized activities, asking yourself, “How

do I want to show up today? How can I prepare my body and mind to show up well?”

Find a deep breath in, deep breath out, transitioning with ease to each next task.

Imagine breathing into your actions and through your routine.

Visualize a gentle stretching sequence to help relieve tension, imagine breathing into

each stretch. Visualize making your way to the kitchen to make your coffee or tea or

smoothie. Imagine moving through each step, the effort of your hands, arms, and

shoulders. Imagine the weight of your glass or mug. Visualize taking in the

warm or cool liquid. Does part of your morning routine include making a meal? Envision

the steps, the feel of your body as you assemble the items needed to make your

meal. Imagine the smells and tastes and the feel of chewing and ingesting. Imagine

the ease of your body as you move through each part of your routine. Perhaps

you imagine including something new. Or if you don’t keep a regular routine,

perhaps you explore what it might feel like to step into a routine, a pattern

or ritual of habits that you automatically keep to in order to set up your day

for success, to show up at your best in body and mind. Does your routine

include journaling or a written or spoken offering of gratitude? Imagine

holding a pen or pencil in your hand, sitting down with a notebook in front of

your, writing about how you’re feeling in this moment or writing a list of

things you’re thankful for.

If there are other people included as part of your morning routine, take a moment to

acknowledge your role in their space and their role in yours. Are you getting children

ready for school, waking up a partner, working out with a friend? What is the

final activity of your morning routine? Visualize that here, enjoying a deep

breath in, deep breath out.

Move into your day, ready to begin. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly

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 position your body where you

feel safe to close your eyes and engage your imagination. As you breathe in,

notice where you may be holding tension in your body, observe any busyness of

mind. As you breathe out, soften, relaxing whatever you can, invite ease to

your mind.

Bring to mind the image of lush green land, you, standing,

at the top of a high hill at the edge of a catenary bridge. As you look across

to the other side of this free-hanging bridge of wooden boards and rope, you

see painted on a large sign, the word Align. Take a moment here to bring to

mind places in your personal or professional life that feel out of alignment. What

do you struggle to work on? What seems far off, perhaps nearly impossible? Now,

take a moment to recall struggles or seemingly impossible things you have

overcome. Bringing your mind back to that green space, standing before a long

bridge, find a deep breath in, deep breath out. As you take your first step

onto the bridge, recall the last task you accomplished. Perhaps this is a

report, or a presentation, the dishes, or laundry. Deep breath in, deep breath

out. Holding gently the rope rail along the bridge, bring to mind a moment

where you received support to accomplish a task. Bring to mind the image of the

person who supported you. Imagine seeing this person standing at the end of the

bridge. Taking a few more steps, bring to mind the feelings that arrive once

you’ve completed a task. Feel an ease in your shoulders. Perhaps recalling

feelings of peace, of joy, of excitement or relief. Imagine those feeling

personified standing at the end of the bridge. Continue walking, perhaps

picking up the pace, feeling a sense of confidence with each step. Recall a

challenging experience you learned from. What did you learn that guided you

toward growth and a deep understanding of yourself, that shifted your

perspective and mindset in a positive way? Are there people who helped you

learn? Imagine those people standing at the end of the bridge. You feel a

gentle sway beneath your feet, perhaps gripping tight to hold on, but knowing

you are safe, nearly all the way across, just one more big step forward onto

the land. Imagine the supportive people and people and ideas and your own inner

strength reaching out to guide you fully across, leading you toward alignment.

Bring to mind one value you hold and one thing you are thankful for. Enjoy

another deep breath in, deep breath out. Standing again on solid ground, extend

another moment of gratitude to yourself for crossing every bridge that brought

you to this moment.

Bringing your attention to the space you’re in, notice sensations

in the body, the support beneath you, the sounds around you, the aromas you’re

breathing in, and taste on your tongue. Gently blinking open your eyes, observing

the sights around you. Rest here or move into your day confident in the

direction you want to go. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

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 invite you to listen to this meditation while taking a walk. There will be moments where I

will encourage you to remove your earbuds to listen to the sounds around you. Take

a moment to do this now, observing your surroundings, and as your environment

allows, pick out 3 distinct sounds, noting high or low pitch, whether the sound

is sustaining or stops, and what arrives for you physically, mentally,

emotionally as you take in the sound. Allow about 15 seconds to do this starting

now.

Notice the feel of the air on any exposed part of your skin. Is the air warm or cool, hot

or cold, humid or dry? Observe the texture of your clothing, the heaviness or

lightness of the material. As you breathe in, observe the aromas on the air

around you. Does the air smell fresh or dank, earthy, sweet, sour? Notice the

taste on your tongue, observing sour, salty, bitter, or sweet. As you continue

walking, pay attention to what you see. Notice land, buildings, people, trees,

birds, other animals. Take a moment here to remove your earbuds to take in the

sounds around you. Allow about 15 seconds to do this starting now.

Feel your footfalls. Notice how your feet feel. Attaching no value judgment to your

experience of walking, notice the heaviness or lightness of your steps. Slow

down your steps to observe the movement of your hips. Feel the weight of your

upper body carried on your hips. Notice any tension in your shoulder as you

breathe in. As you exhale, relax. Notice the swing of your arms, the heaviness

or lightness of your arm swing. Observe sensation through your neck, head, and

face. Inhale to notice tension. Exhale to relax. Walking at your regular pace,

take one more moment here to tune fully into your senses, noticing sounds and

sights, smells and tastes, physical sensation and the touch of the air and your

clothing. Allow about 15 seconds, removing your earbuds starting now.

Notice the feel of the air on any exposed part of your skin. Is the air warm or cool, hot

or cold, humid or dry? Observe the texture of your clothing, the heaviness or

lightness of the material. As you breathe in, observe the aromas on the air

around you. Does the air smell fresh or dank, earthy, sweet, sour? Notice the

taste on your tongue, observing sour, salty, bitter, or sweet. As you continue

walking, pay attention to what you see. Notice land, buildings, people, trees,

birds, other animals. Take a moment here to remove your earbuds to take in the

sounds around you. Allow about 15 seconds to do this starting now.

Feel your footfalls. Notice how your feet feel. Attaching no value judgment to your

experience of walking, notice the heaviness or lightness of your steps. Slow

down your steps to observe the movement of your hips. Feel the weight of your

upper body carried on your hips. Notice any tension in your shoulder as you

breathe in. As you exhale, relax. Notice the swing of your arms, the heaviness

or lightness of your arm swing. Observe sensation through your neck, head, and

face. Inhale to notice tension. Exhale to relax. Walking at your regular pace,

take one more moment here to tune fully into your senses, noticing sounds and

sights, smells and tastes, physical sensation and the touch of the air and your

clothing. Allow about 15 seconds, removing your earbuds starting now.

Feel free to continue walking,...]]>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 invite you to listen to this meditation while taking a walk. There will be moments where I

will encourage you to remove your earbuds to listen to the sounds around you. Take

a moment to do this now, observing your surroundings, and as your environment

allows, pick out 3 distinct sounds, noting high or low pitch, whether the sound

is sustaining or stops, and what arrives for you physically, mentally,

emotionally as you take in the sound. Allow about 15 seconds to do this starting

now.

Notice the feel of the air on any exposed part of your skin. Is the air warm or cool, hot

or cold, humid or dry? Observe the texture of your clothing, the heaviness or

lightness of the material. As you breathe in, observe the aromas on the air

around you. Does the air smell fresh or dank, earthy, sweet, sour? Notice the

taste on your tongue, observing sour, salty, bitter, or sweet. As you continue

walking, pay attention to what you see. Notice land, buildings, people, trees,

birds, other animals. Take a moment here to remove your earbuds to take in the

sounds around you. Allow about 15 seconds to do this starting now.

Feel your footfalls. Notice how your feet feel. Attaching no value judgment to your

experience of walking, notice the heaviness or lightness of your steps. Slow

down your steps to observe the movement of your hips. Feel the weight of your

upper body carried on your hips. Notice any tension in your shoulder as you

breathe in. As you exhale, relax. Notice the swing of your arms, the heaviness

or lightness of your arm swing. Observe sensation through your neck, head, and

face. Inhale to notice tension. Exhale to relax. Walking at your regular pace,

take one more moment here to tune fully into your senses, noticing sounds and

sights, smells and tastes, physical sensation and the touch of the air and your

clothing. Allow about 15 seconds, removing your earbuds starting now.

Notice the feel of the air on any exposed part of your skin. Is the air warm or cool, hot

or cold, humid or dry? Observe the texture of your clothing, the heaviness or

lightness of the material. As you breathe in, observe the aromas on the air

around you. Does the air smell fresh or dank, earthy, sweet, sour? Notice the

taste on your tongue, observing sour, salty, bitter, or sweet. As you continue

walking, pay attention to what you see. Notice land, buildings, people, trees,

birds, other animals. Take a moment here to remove your earbuds to take in the

sounds around you. Allow about 15 seconds to do this starting now.

Feel your footfalls. Notice how your feet feel. Attaching no value judgment to your

experience of walking, notice the heaviness or lightness of your steps. Slow

down your steps to observe the movement of your hips. Feel the weight of your

upper body carried on your hips. Notice any tension in your shoulder as you

breathe in. As you exhale, relax. Notice the swing of your arms, the heaviness

or lightness of your arm swing. Observe sensation through your neck, head, and

face. Inhale to notice tension. Exhale to relax. Walking at your regular pace,

take one more moment here to tune fully into your senses, noticing sounds and

sights, smells and tastes, physical sensation and the touch of the air and your

clothing. Allow about 15 seconds, removing your earbuds starting now.

Feel free to continue walking, listening, observing, slowing down, or keeping your

pace, walking throughout your life with a heightened and peaceful sense of

observation. Thank you for meditating with me. Peace.

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 whatever way feels most comfortable for you. Feel fully supported

and surrendered to the support beneath your body. Bring awareness to sensations

in your body. Are you holding tension in your neck and shoulders? Invite

movement. Breathe. Relax. Are you holding tension in your face, fingers, or

toes. Invite movement. Breathe. Relax. Wherever you may be holding tension, imagine

breathing into that space, then relax whatever you can. Notice your thoughts

and emotional space. As you become aware of what thoughts and emotions arrive,

take a moment to reflect on your day. What activities did you engage in? Where

did you go? With whom did you connect? Were there moments of ease in your day?

Stress? Recall your physical, mental, and emotional space throughout the day.

Did you feel calm and relaxed, on edge and tense, excited and full of energy,

drained or exhausted? Breathe. Notice any tension that arrives as you reflect

on your day. Where can you soften in this moment? What can you let go?

In this moment of reflection, recall where you felt supported. How were you supported?

Recall where you supported others. How did you offer support? How did it feel

to be supported or offer support? Extend gratitude to something in your day

that you are thankful for. Extend gratitude to yourself for giving yourself

permission to reflect and rest. Find a deep breath in, filling up your belly

with breath, feeling front and back ribs expand. Deep breath out, feeling your

belly draw slightly in, ribs return to center. Soften through your chest and

back, belly and hips, shoulders and face, hands and fingers, feet and toes.

Imagine gathering the activities of your day into your hands. Feel the heaviness

or lightness of today’s events. However heavy or light, find a deep breath in,

imagine passing today’s events from your hands to a large, puffy cloud that descends

from the sky, wraps round your hands, and carries away today’s cares, allowing

you lightness and rest in this moment. Let go. Breathe. Enter into the next phase

of your day with a greater sense of freedom and ease. Thank you for meditating

with me. Peace.

Written + Performed by: Jessica Haessly

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 stand or position your body comfortably in a

chair. However you are positioned, find a deep breath in. Notice any tension or

effort you may be holding in your body. As you exhale fully, begin to release

whatever tension you can. Bring your attention to your right foot. Wiggle the

toes on your right foot. Let your toes relax. Inhale, lift your right heel, engaging

your calf muscle as you stretch through the top of your foot and front of your

ankle. Exhale, lower your heel. Inhale, lift the toes and ball mount of your

right foot. Exhale, release your foot fully to the ground.

Wiggle the toes on your left foot. Let your toes relax.

Inhale, lift your left heel, noticing sensation through your foot and leg.

Exhale, lower your heel. Inhale, lift the toes and ball mount of your left

foot. Exhale, release your foot fully to the ground.

Enjoying deep breaths in and out through your nose, elevate

your right foot off the ground. Circle your foot one way, then the other. Next

breath out, return your foot to the ground. Pick your left foot up off the

ground. Circle your foot one way, then the other. Next exhale, return your foot

to the ground. Feel the sensation of the earth beneath your feet, feeling balanced

and supported.

Curl your fingers into your palms to create fists. Breathe.

As you exhale, relax your hands and fingers. Open your hands wide, stretching

through your palms out to your fingers. Next exhale, relax. Bring your attention

to your right hand. Wiggle the fingers on your right hand. Relax. Circle your right

hand one way, then the other. Breathe. Relax. Bring your attention to your left

hand. Wiggle the fingers on your left hand. Relax. Circle your left hand one

way, then the other. Breathe. Relax.

Let your hands hang heavy alongside your body. Feel your

feet heavy and supported on the ground. Move forward into your day with a renewed

sense of groundedness and the ability to grasp and let go. Thank you for moving

with me. Peace.   

Written + Performed by Jessica Haessly

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 seated position, resting your palms face

down or face up on your knees or thighs. Enjoy a few deep breaths in and out

through your nose. Imagine bringing air up from your tailbone to the crown of

your head as you breathe in. Exhaling, imagine air moving from the crown of

your head to your tailbone. Feel grounded and lifted. Next exhale, gently turn

your head to the right, feeling the sensations along the left and right side of

your neck in this rotation. Next inhale, bring your head to center. Exhale,

turn your head to the left. Notice sensation. Breathe. Inhale, center. Exhale,

ease your chin toward your chest. Notice the sensation along the back and front

of your neck. As you breathe in, imagine a string gently tugging the base of

your skull back, crown of your head up, bring your chin to center. Next exhale,

gently tilt your chin up, imaginary string drawing your nose up and crown of

your head back. Head to center, inhale. Relax your face, shoulders, fingers,

and toes exhale.

Feel free to shift or adjust your seated position. Again,

imagine breathing in through the tailbone to the crown of your head. Exhale

from the crown of your head to the tailbone. Bring the back of your right hand

behind your back, left hand up and over to the right side of your head, inhale.

Exhale, gently release left ear to left shoulder, with a soothing traction of

your left fingers along the right side of your head to invite a deeper stretch.

Keeping this tilt of your head (lateral flexion of your cervical spine), relax

your left arm down and angle your chin toward your left shoulder for a stretch into

your traps at the lower right side of your neck. With care, return your head to

center.

Reach your left hand behind your back, right hand over the

left side of your head, inhale. Exhale, ease your right ear toward your right

shoulder, with a soothing traction of your right fingers along the left side of

your head to invite a deeper stretch. Keeping this tilt of your head, relax

your right arm and angle you chin toward your right shoulder. Breathe.

Carefully return your head to center.

Hands, arms, shoulders, and neck relaxed, enjoy a deep

breath in, open mouth exhale. Sigh it out. Move with a greater ease of head

movement and the freedom to use and rest your voice throughout your day. Thank

you for moving with me. Peace.

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’ll focus on hip mobility. Modify suggested movement

as your body needs. Begin lying on your back, feet planted on the ground,

hip-width apart. Find a deep breath in, deep breath out. As you breathe in,

feel your belly rise with your inhale, fall with your exhale. On your next

exhale, actively press your lower back toward the ground, engaging lower

abdominal muscles. Relax, inhale. Exhale, press the low back toward the ground,

tilting the pelvis back. Inhale, relax, feeling a gentle tilt of your pelvis

forward. Once more on your own, moving with your breath.

Next breath in, lift your knees up above your hips. Exhale,

press your heels toward the ceiling, toward the sky. As you breathe in, gently

rotate your heels in toes out. Exhale, rotate toes in, heels out. Alternate

external and internal hip rotation. Inhale, external, toes out, heels in.

Exhale, internal, toes in, heels out. Once more, on your own, with your breath.

Supine twist. Feet planted on the ground or knees above your

hips, let your knees fall to one side, gazing up or opposite your knees. Stay

for two deep breaths in and out through your nose. Arms open to a T or hands

resting on your body. Relax your shoulders. Relax your face, fingers, toes. Next

inhale, bring your knees back to center. Exhale, let your knees fall to the

other side, gazing up or opposite your knees. Breathe, relaxing whatever you

can.

Bringing your knees back to center, roll to one side, or

rock up to seated. Bing the soles of your feet together, let your knees

butterfly, bound angle pose. Resting your hands over your shins, peace fingers

(Index and middle finger) wrapped around your big toes, or hands under your

feet, inhale sitting tall. Exhale, hinge at your hips to a gentle fold, drawing

your chest toward you, easing your shoulders back.

Rise up to a tall seat, inhale. Extend your legs long, deep

breath in. As you exhale, make your way onto your back. Plant your feet on the ground.

Cross right ankle over left thigh, let your right knee open to the right in a

figure four. Supine half-pigeon. Feel free to keep your left foot anchored to

the ground or lift your legs up toward your chest, resting your hands over your

right shin or clasping fingers behind your left thigh to draw your legs toward

you for a stretch through your outer hip and glute. Breathe.

Next exhale, plant both feet on the ground. Switch. Left

ankle over right thigh. Same options. Right foot on the ground or legs lifted.

Hands on the left shin or clasped behind your right thigh. Notice the stretch.

Breathe.

Next exhale, plant both feet on the ground. Extend your legs

long, reach your arms up overhead, full body stretch. Inhale. Exhale, rest your

arms alongside your body, letting your feet fall open. Notice the sensation through

your hips. Notice any difference in sensation from left hip to right hip.

Observe the connection of hips to thighs. Noticing sensation at the joint. Deep

breath in. Deep breath out. Next inhale, imagine bringing air in from the tips

of your toes to the top of your hips and up to your belly, feeling your belly

rise. As you breathe out, imagine sending your breath down from hips to toes,

feeling your belly fall.

Notice thoughts or emotions that arrive. Feel what arrives, let

go whatever you can. Breathe. Rest here, or move...]]>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’ll focus on hip mobility. Modify suggested movement

as your body needs. Begin lying on your back, feet planted on the ground,

hip-width apart. Find a deep breath in, deep breath out. As you breathe in,

feel your belly rise with your inhale, fall with your exhale. On your next

exhale, actively press your lower back toward the ground, engaging lower

abdominal muscles. Relax, inhale. Exhale, press the low back toward the ground,

tilting the pelvis back. Inhale, relax, feeling a gentle tilt of your pelvis

forward. Once more on your own, moving with your breath.

Next breath in, lift your knees up above your hips. Exhale,

press your heels toward the ceiling, toward the sky. As you breathe in, gently

rotate your heels in toes out. Exhale, rotate toes in, heels out. Alternate

external and internal hip rotation. Inhale, external, toes out, heels in.

Exhale, internal, toes in, heels out. Once more, on your own, with your breath.

Supine twist. Feet planted on the ground or knees above your

hips, let your knees fall to one side, gazing up or opposite your knees. Stay

for two deep breaths in and out through your nose. Arms open to a T or hands

resting on your body. Relax your shoulders. Relax your face, fingers, toes. Next

inhale, bring your knees back to center. Exhale, let your knees fall to the

other side, gazing up or opposite your knees. Breathe, relaxing whatever you

can.

Bringing your knees back to center, roll to one side, or

rock up to seated. Bing the soles of your feet together, let your knees

butterfly, bound angle pose. Resting your hands over your shins, peace fingers

(Index and middle finger) wrapped around your big toes, or hands under your

feet, inhale sitting tall. Exhale, hinge at your hips to a gentle fold, drawing

your chest toward you, easing your shoulders back.

Rise up to a tall seat, inhale. Extend your legs long, deep

breath in. As you exhale, make your way onto your back. Plant your feet on the ground.

Cross right ankle over left thigh, let your right knee open to the right in a

figure four. Supine half-pigeon. Feel free to keep your left foot anchored to

the ground or lift your legs up toward your chest, resting your hands over your

right shin or clasping fingers behind your left thigh to draw your legs toward

you for a stretch through your outer hip and glute. Breathe.

Next exhale, plant both feet on the ground. Switch. Left

ankle over right thigh. Same options. Right foot on the ground or legs lifted.

Hands on the left shin or clasped behind your right thigh. Notice the stretch.

Breathe.

Next exhale, plant both feet on the ground. Extend your legs

long, reach your arms up overhead, full body stretch. Inhale. Exhale, rest your

arms alongside your body, letting your feet fall open. Notice the sensation through

your hips. Notice any difference in sensation from left hip to right hip.

Observe the connection of hips to thighs. Noticing sensation at the joint. Deep

breath in. Deep breath out. Next inhale, imagine bringing air in from the tips

of your toes to the top of your hips and up to your belly, feeling your belly

rise. As you breathe out, imagine sending your breath down from hips to toes,

feeling your belly fall.

Notice thoughts or emotions that arrive. Feel what arrives, let

go whatever you can. Breathe. Rest here, or move into your day with renewed

mobility and strength. Thank you for moving with me. Peace.

Written + Performed by Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

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

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

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

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

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

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

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

breathe out.

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

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

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

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

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

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

Once more, on your own, with your breath.

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

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

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

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

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

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

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

down on your knees if seated.

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

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

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

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

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

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

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

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

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

Breath.

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

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

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

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

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

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

shoulders to your fingertips. Relax.

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

Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

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

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

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

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

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

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

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

out.

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

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

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

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

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

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

and chest, extension of your spine as you inhale.

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

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

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

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

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

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

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

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

reaching both hands high, inhale. Hands to prayer.

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

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

breath in. Deep breath out. Flow into your day with a calm energy. Thank you for

meditating with me. Peace.

Written + Performed by Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Today’s meditation is a little different. I invite you to let go of self-consciousness,

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

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

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

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

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

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

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

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

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

more cycle of breath here.

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

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

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

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

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

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

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

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

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

exhale for 3 cycles of breath. Inhale, 2, 3, 4, 5 &. Exhale, 2, 3, 4, 5 &. Inhale,

2, 3, 4, 5 &. Exhale, 2, 3, 4, 5 &. Inhale, 2, 3, 4, 5 &. Exhale,

2, 3, 4, 5 &.

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

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

meditation, move forward with the freedom to breathe and laugh. Thank you for

meditating with me. Peace.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

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

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

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

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

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

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

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

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

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

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

your style and speed of breathing.

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

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

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

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

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

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

loving acceptance to your thoughts as they come and pass.

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

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

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

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

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

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

however you feel in this moment.

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

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

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

and emotions, and any shifts as you move through your day. Thank you for

meditating with me. Peace.

Written + Performed by Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Position your body in any way that allows you to feel both alert and relaxed. As you

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

head.

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

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

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

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

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

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

or move through your day. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Find a place to be in your body where you feel safe, supported, and relaxed. With a deep

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

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

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

and toes.

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

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

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

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

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

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

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

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

physically and emotionally, invite loving acceptance to your physical and

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

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

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

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

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

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

motion and vocally expressive. Feel free. Breathe.

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

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

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

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

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

Written + Performed by Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, seated or lying down. Bring attention to

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

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

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

relax? What tension remains?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

you see?

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

go of unnecessary weight as you move through your day. Thank you for meditating

with me. Peace.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

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

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

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

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

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

as you fully breathe out.

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

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

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

tingling sensations, tension, or ease?

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

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

rest your feet can now enjoy.

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

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

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

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

whatever you can.

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

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

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

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

relax whatever you can.

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

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

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

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

wherever you go. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

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

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

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

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

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

as you fully breathe out.

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

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

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

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

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

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

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

allowing your arms, wrists, hands, and fingers.

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

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

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

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

relax your right hand.

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

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

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

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

your left hand.

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

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

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

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

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

Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

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

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

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

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

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

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

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

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

beneath your body.

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

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

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

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

easing to center as you fully breathe out.

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

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

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

out.

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

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

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

enjoying another deep breath in, deep breath out.

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

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

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

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

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

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

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

head to the tips of your toes.

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

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

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

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

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

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

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

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

heads and shoulders, and your own.

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

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

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

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

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

your eyes, keeping with you that sense of joy and celebration. Thank you for...]]>Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.

For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.

Thank you for meditating with me today!

Meditation Script:

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

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

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

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

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

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

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

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

beneath your body.

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

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

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

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

easing to center as you fully breathe out.

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

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

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

out.

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

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

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

enjoying another deep breath in, deep breath out.

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

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

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

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

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

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

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

head to the tips of your toes.

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

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

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

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

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

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

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

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

heads and shoulders, and your own.

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

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

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

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

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

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

with me. Peace.

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]]>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 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.

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

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

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

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

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

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

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.

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.

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

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.

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

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.

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

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

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

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.        

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

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

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

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

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.   

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.

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.

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

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

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.   

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.

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.

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.

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:

Here, feel free to sit or lie down or stand. Keep your eyes

open with the option to position yourself in front of a mirror or close your

eyes. Bring your attention to an area of your body you have directed negative

judgments toward. Bring to mind what it is or was about that part of your body you

don’t or didn’t like. Now, imagine your breath as beams of golden light. As you

breathe in send that light to that part of your body. Let the light illuminate

it, shine brightly on it holding no value judgments toward it. Exhaling, allow

yourself to soften toward that part of yourself you have shown ill thoughts toward.

Gently say to yourself, to that part of your body, “I accept

you as you are in this moment. I accept you as you are in this moment. I accept

you as you are in this moment.”

If you are positioned in front of a mirror and are able, look

at that part of your body. Invite a smile to your face. Give yourself permission

to smile at what you have perceived as imperfect. If you are not in front of a

mirror and are able, bring your hand to that part of your body as though giving

comfort. And once more, say, “I accept you as you are in this moment. I accept

you as you are in this moment. I accept you as you are in this moment.”

Imagine your breath as beams of golden light. Breathing in,

invite that light into your whole body, illuminating your whole being.

Breathing out, extend that light beyond yourself as your self-acceptance gives

you permission to function from a place of great confidence that will become an

example to others. Thank you for meditating with me. Peace.

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 this moment, I invite you to lie down, sit, or stand.

Feel free to keep your eyes open with the option to position yourself in front

of a mirror. If there is an area of your body you are challenged by or unhappy

with, bring to mind that area of the body. If you are positioned in front of a

mirror, bring your eyes to that place.

Keeping your attention on that area, find a few deep

breaths. Fill up the belly, feeling front and back ribs expand as you breathe

in. Feel belly and ribs return to center as you breathe fully out. Become aware

of thoughts and emotions that arrive as you hold your attention on this area of

your body. Become aware of any judgments that arrive. Lean into the awareness of

how you feel about this one area of your body.

Gently say to yourself, “I am aware of my perception. I can

shift my perception. I am of value and worthy of love despite my perception.”

Deep breath in, deep breath out. Notice how you feel. Notice if your perception

of this area of your body has shifted. Invite loving acceptance to wherever you’re

at in this moment. Once more, say to yourself, “I am aware of my perception. I

can shift my perception. I am of value and worthy of love despite my

perception.”

Whether looking in a mirror, standing, seated, or lying down,

imagine sending love and kindness in beams of blue healing light to that area

of your body you have focused on today, moving with loving awareness into your

day. Thank you for meditating with me. Peace.

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 few deep breaths in and out through the nose. As you breathe in,

notice where you may be holding unnecessary tension or effort. As you breathe

out, relax whatever you can. Bring gentle awareness to your mental and emotional

space. Notice thoughts. Watch them pass. Notice emotions. Feel them move within

and through your body. Breathe. Attaching no value judgement to thought or

emotion or sensation in the body, invite loving acceptance to wherever you are

at in this moment.

Here, bring to mind 3 people in your life who you love. Keep

their names in mind to speak out loud or in your head following the word “love.”

Repeat to yourself I love__, I love__, I love__. Breathe in, breathe out.

Again bringing to mind another 3 people or the same, repeat

to yourself I love__, I love__, I love__. Breathe in, breathe out. Now, repeat

to yourself, I love myself, I love myself, I love myself.

Bringing gentle movement to your body, finding

one more deep breath in, deep breath out, softly blink open your eyes, and move

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

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. Relax your face—jaw, lips,

cheeks, forehead. Relax your shoulders, hips, elbows, knees, wrists, ankles.

Allow yourself to fully surrender to the support beneath you.

Now, repeat to yourself aloud or in your mind, I can overcome challenges, I can be my

best self, I can rest. Deep breath in, breath out. Again, repeat to yourself, I can overcome

challenges, I can be my best self, I can rest. Deep breath in, deep breath out. Notice what

felt good to say, what brought ease to your physical/mental/emotional space. Notice

if any of the phrases caused resistance or were more challenging to say. Invite

loving acceptance to your whole being, imagining waves of light moving from head

to toes, from toes to head. Repeat once more, I can overcome challenges, I can

be my best self, I can rest. Thank you for meditating with me. Peace.

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. Finding a deep breath in, notice where you may be holding tension.

Exhaling, relaxed whatever tension you can. Soften. Allow your body to

surrender to the support beneath you.

Now, repeat to yourself aloud or in your mind, I am strong,

I am capable, I am valued, I am well. Breathe in, breathe out. Again, repeat to

yourself, I am strong, I am capable, I am valued, I am well. Breathe in,

Breathe out, internalizing these affirmations. Observe sensation in the body.

Notice your mental and emotional space. Allow thought to float like clear

bubbles sparkling in the sun across the sky of your mind’s eye. Allow emotions

to roll like gentle waves up and down your spine. Once more, repeat to

yourself, I am strong, I am capable, I am valued, I am well.

Bring gentle movement to your body, softly open

your eyes and move with inner strength, ability, value, and wellness into your

day. Thank you for meditating with me. Peace.

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. Inhale, notice where you’re holding unnecessary tension or effort. Exhale, relax whatever you can. Set your intention. What do you want to receive or see in the world around you? More love, kindness, empathy, empowerment, courage, resilience, peace. Whatever you want to receive, set that intention here. Find a deep breath in, deep breath out.

Letting go your intention, bring your attention to the sounds you hear around you. What do you hear? Notice the sound of your breath. As you breathe in, notice what you smell. What aromas do you pick up? Observe taste on your tongue—bitter, sour, salty, sweet. Notice the warmth or cool of the air on your skin, the texture of your clothing, the firmness or softness of the support beneath your body. Observe what you see behind closed eyes—colors, shapes, light, dark.

Direct your attention to your head, neck, face—relax. Notice your shoulders, arms, hands, and fingers—relax. Bring attention to your chest, belly, upper back, mid back, low back—relax. Notice your hips, legs, feet, toes—relax.

Now, imagine yourself standing barefoot on soft grass at sunset. The sky many shades of pink and purple and orange. The sunlight warm on your skin contrasted by the lightness of a cool breeze. Suddenly you feel the cool and gentle touch of raindrops. Imagine feeling each droplet, the soft splash against your skin. Observing the wonder of nature around you, you feel more raindrops, a change in the wind. Imagine hearing your own voice carried on the wind whispering your intention. You are love. You are kindness. You are empathy. You are empowerment. You are courage. You are resilience. You are peace.

Now, bring your attention back to the support beneath you, the space you’re in, the sounds and smells around you. Breathe. Bring gentle movement to the body. Softly open your eyes, moving into your day empowered in your intention. Thank you for meditating with me. Peace.

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. Set your intention. How do you want to show up in your world today, this week, this month? With more courage, connection, calmness, kindness, energy? However you want to show up, whatever your intention, set that here.

Now, letting that intention gently drift up and out of your mind, bring attention to your body. Notice sensations—tension, ease, warmth, cool, heaviness, lightness. Notice your breath. Are you breathing quickly, slowly, deeply, or is the breath shallower?

Bring awareness to the crown of your head, your ears, eyes, nose, cheeks, upper lip, lower lip, jaw, neck, shoulders, upper arms, elbows, forearms, wrists, hands, fingers, upper back, chest, midback, lower back, belly, hips, thighs, knees, lower part of your legs, ankles, feet, toes. Relax.

Notice your thoughts. Watch words and pictures appear within your mind’s eye and gently travel through you. Notice your emotions. Feel each wave of emotion appear and gently travel through you.

Let’s imagine standing outside a grand stone and brick structure, with stained glass windows. Imagine scanning the building, gazing from foundation to concrete steps leading to a set of opened double door to one window. Observe the many colors sparkling in the light of the sun. One powerful beaming ray of sunlight shines so bright the window shatters. Pieces of multi-colored glass fall to the ground at your feet. Imagine a sense of responsibility to restore the pieces in a new way. Each piece resting flat on the ground, you make your way to a seated position, extending your arm, and reaching out a finger to slide the pieces together in different ways, as a mosaic, where no piece fits perfectly, but every piece fits. Each color, shape, dimension, and weight needed to create the whole work of art, brokenness reassembled. As you reach to slide into it’s imperfect place the last piece, you see your intention reflected back to you in the glass. You smile, breathe, relax.

Gently letting go this image, bring your attention back to your emotions, waves moving through mind and body. Notice thoughts, drifting in and out. Bring awareness to your breathing, the inhale, slight pause, the exhale, and tiny pause at the bottom of the breath. Notice your body. Inhale, aware of tension. Exhale, relax whatever you can. Bring gentle movement to the body, feeling the support beneath you. Waking up the body, find another big breath in. Big breath out, moving into your day fully empowered, restored, and stepping fully into the intention you have set. Thank you for meditating with me. Peace.

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. Set your intention. Bring to mind a trait that you want to bring more to the forefront of your life. How do you want to show up in your day, for the people in your life, in the spaces you move through? Is your intention to show up with more love, empathy, peace, strength, confidence, humility, wisdom. Whatever your intention, however you want to show up, set that here. Now, letting that intention go, shift your awareness to where you may be holding tension in your body. Breathe in to notice, breathe out to let go whatever you can. Expand your breath. Fill up your belly with your breath as you breathe fully in, breathing fully out feel your belly pull gently in. Relax your face, shoulders, hips, fingers, toes.

Bring gentle awareness to thoughts and emotions. Notice what is without attaching any value judgment. Invite loving acceptance to wherever you’re at in this moment.

Mentally scanning the body, as you bring a moment of focus to each part, relax more and more whatever you can. Notice your toes, tops of your feet, bottoms of your feet, ankles, lower part of your legs, knees, thighs, hips, the sides of your body, armpits, shoulders, upper part of your arms, elbows, forearms, wrists, back of your hands, front of your hands, fingers, low back, belly, chest, mid back, upper back, neck, jaw, lower lip, upper lip, right nostril, left nostril, right cheek, left cheek, right ear, left ear, base of your skull, tip of your nose, bridge of your nose, right eye, eye lid, left eye, eye lid, forehead, top or crown of your head. Now, imagine you are seated in the most comfortable chair you have experienced sitting in, your body fully relaxed. A small bookshelf positioned next to your chair.

Imagine extending your arm and reaching your hand out to pull a book from the shelf. On the front cover of your book, you see your name written in your favorite color or colors. You open the book to see the word or phrase you have set as your intention. The book is filled with words and pictures that show you living this intention. You see the places you have touched, the ideas you have inspired, the people you have helped. As you flip through to the final page of the book, you see yourself at peace, happy with the work you have done. Imagine placing the book back in the shelf, fully relaxing into the comfort of your chair and closing your eyes. Letting go of this image, bring awareness back to the space you’re in. Feel your heartbeat, your lungs moving breath. Bring gentle movement to the body, finding a deep breath in, deep breath out. Gently blink open your eyes, moving from that empowered space of your intention into your day. Thank you for meditating with me. Peace.

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. Relaxed and aware,

bring attention to your breathing. Feel the inhale, the exhale. As you breathe

in, bring awareness to where you may be holding unnecessary tension or effort.

As you breathe out, relax whatever you can. Notice your mental space, watch

though arrive and pass. Breathe. Notice your emotional space. Feel your

emotions move through your body like waves on the ocean. Breathe.

Here, bring to mind your perfect place, whether real or imagined, that place that brings

you a great sense of calm and ease, of joy and a zest for life. As you bring

this place into view in your mind’s eye, notice if this place is indoors or

outdoors. What do you see. Observe the objects in your perfect place. Notice

colors, shapes, light, dark. Are there living beings—plants, insects, animals,

people. Is your perfect place full of noise or quiet. What do you hear? Is

there music, laughter, conversation, silence? Imagine breathing in. What do you

smell? What scents fill your perfect place? Do you smell earth or blooming

flowers, sea salt, or wood in a fire. What scents fill you with a sense of

peace? Breathe. As you move through your perfect place, notice what you can

touch. Observe the textures in the space around you. What can you feel? Is the

air hot or cold, warm or cool. Aware of the purpose of this place, imagine for

a moment what you do in this space. Is it a space for rest or play, for social

gathering or silent contemplation?

Fully immersed in your perfect place, how do you feel? What emotions arrive? What thoughts? Are there memories connected to your perfect place? What do you remember? Bring awareness to your physical sensations in this space. Feel tension give way to ease, discontent to peace, busyness of mind to calm. Relax. Allow the corners of your lips to turn up into a smile. Breathe.

Now, gently letting go the image of your perfect place, bring awareness to the

support beneath your body, the air on your skin. Observe the scents on the air

in the space you’re in. What do you hear? Bring gentle movement to the body, wiggle

the fingers, the toes, waking up the body. Gently blink open your eyes. As you

move through your day, when challenging moments arrive, bring back to mind

those feelings of peace and joy you found in your perfect place, moving through

your day with the knowledge of the calmness your perfect place brings. Thank

you for listening. Peace.

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, aware of any tension in the body. As you exhale, relax whatever tension you

can. Deep breath in, aware of any busyness of mind. As you exhale, invite calm

to the mind. Deep breath in, aware of your emotional space. As you exhale,

invite lightness to any heaviness of emotion. Close your eyes.

Here, imagine walking along a rugged path in the woods. Imagine the sensation of small

sticks and fallen leaves crunching beneath the supportive shoes around your

feet. Feel the subtle shift in texture as you continue walking over and across small

stones and the roots of trees. Imagine walking slowly, mindfully, feeling every

footfall, observing a light breeze moving leaves on trees. Imagine feeling the

coolness of the breeze on your skin, warm rays of sunlight cutting across blue

sky and branches.

As you walk, suddenly you see a door in the middle of the path. What color is the door? What shape is the door knob? What does your door look like? Reaching out your hand

to open the door, you notice bright light beaming through the small crack in

the door. As you continue to gently push the door open the bright light beams

brighter and you feel the sensation of warmth and the feeling of love washing

over you. Stepping through the door, you become fully enveloped in this wash of

warmth and love, the light too bright to fully open your eyes, you close your

eyes, and rest. Standing still in the light, you feel a deep sense of calm and

connection to yourself and all life.

Taking another step forward, you find yourself again amidst the nature of the woods,

standing upon dirt and rock and leaf and grass, feeling connected to the living

trees. Letting go of this image, bring your awareness back to the support

beneath your body, to the air on your skin in the space you’re in. Aware of

your breath, sensation in the body, your mental and emotional space, bring

gentle movement to the body. Wiggle your fingers, wiggle your toes, waking up

the body. Then blinking open your eyes, moving with a greater sense of love and

ease into your day.  

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. Focus on your

breath. As you breathe in, notice where in the body you may be holding tension.

As you breathe out, let go, relax whatever you can. Let’s engage the imagination.

Close your eyes. Imagine you are floating in space, your body housed and

protected within a space suit. Breathe.

Feeling here a sense of weightlessness, imagine opening your eyes to see swirls of starlight in the midst of darkness as you direct your gaze up and around you. Then

looking down, imagine seeing the halo edge of Earth’s atmosphere. Continuing to

rise above the earth, you watch the planet become smaller and smaller the

greater the distance between you and it. Looking out into the distance, you see

the glow of sun, that fiery light, and the glow of the planets around it. The

further you rise the more distant the light until there is no light but you.

As you continue to breathe in this most distant

place in space, imagine the sensation of warm glowing light gathering at the

center of your heart. Feel your heart beating, hear the evenness of each gentle

thump. As the light gathers, imagine suddenly feeling the most settled sense of

calm you’ve ever felt, the warmth and light moving like breath and blood

through the body. Suddenly, you watch beams of light move through and out your

fingers, through and out your toes. Here, in the midst of the darkness of

space, your body beams with light, like a star in the night. Slowly you begin

to feel the pull of the Earth. You float lightly into the Earth’s atmosphere, through

cloud and sky and gently landing on solid ground in the space where you are meditating.

Bring your attention to the firmness or softness of the ground beneath you,

supported. Notice the air on your skin. Observe the sounds in the room around. Bring

movement to your body. Wiggle your fingers. Wiggle your toes. Gently blinking

open your eyes, moving into your day with lightness and light.

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 gentle awareness to the sensations in the body. Notice tension.

Ease. Notice the air on your skin—warmth, cool. Where do you feel strong? Where

do you feel challenged? What can you relax? Breathe.

As you mentally scan each area of the body, invite movement

and relax whatever you can.

Direct your attention to the toes on your right foot, top of

your right foot, bottom of your foot, your right ankle, lower part of your

right leg, knee, your right thigh—inner, outer, front, and back of your right

thigh—your right hip. Notice the right side, right set of ribs, muscles along

the ribs, underside of your right arm, your right shoulder, upper part of your

right arm, elbow, forearm, your right wrist, back of your right hand, front of

your right hand, all of the fingers on your right hand.

Shift your attention to all of the fingers on your left

hand, back of your left hand, front of your left hand, left wrist, forearm,

your left elbow, upper part of your left arm, shoulder, underside of your left

arm, left set of ribs, all of the muscles along the ribs, your left side.

Notice your left hip, thigh—inner, outer, front, and back of your left thigh, knee,

lower part of your left leg, ankle, top of your left foot, bottom of your left

foot, all of the toes on your left foot.

Shift your attention to your belly, feeling your belly rise

as you breathe in, fall as you breathe out. Notice your low back, the natural

curve of the spine, muscles running up and down along either side of the spine,

midback, upper back. Notice your chest, heartbeat pumping blood through the

body, lungs moving breath through the body. Bring awareness to the front of

your neck, your throat, back of the neck, muscles along either side of your

neck. Notice your jaw, chin, lower lip, upper lip, lower set of teeth, upper

set of teeth, right nostril, left nostril, right cheek, left cheek, right ear,

inner ear, ear lobe, left ear, inner ear, ear lobe, tip of your nose, bridge of

your nose, right eye, eye lid, tear duct, left eye, eye lid, tear duct, right

eye brow, left eye brow, forehead. Bring awareness to the base of your skull,

back of your head, top or crown of your head.

Find a few deep breaths here. Imagine your breath moving up

from your toes to the top of your hips, inhaling. Your breath moving down from

the top of your hips to your toes as you exhale. Breathing in from your

fingertips to the tops of your shoulders, breathing in. Your breath moving down

from the tops of your shoulders to your fingertips as you breath out. Imagine

your breath moving up from the tailbone to the crown of your head as you breath

in, from the crown of your head to the tailbone as you breath fully out. Continue

to rest here or when you’re ready, wiggle your fingers, toes, deepen the breath,

waking up the body. Rising to a tall seat if you’re lying down, lift your

shoulders up toward your ears, inhale. Roll your shoulders back and down, exhale,

moving with a great sense of groundedness and ease into your day.

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, maintaining an upright

position, relax the shoulders. Bring attention to your breath. Notice your

inhale, exhale. Aware of any resistance as you breathe in or is it easy to

breathe fully in? As you breathe out, notice resistance or is it easy to breathe

fully out? Notice if your breathing is deep or shallow, quick or slow. Observe

any tension in the body as you breathe in. Breathing out, relax whatever you

can. Here, bringing attention back to your posture. Seated, maintaining an

upright position, with shoulders relaxed. Relax the face. Deepen and expand the

breath. Fill the belly up with the breath, breathing in, feel the front and

back ribs expand to the sides of the body. Exhaling, feel the ribs return to

center, belly drawing slightly in, fully release the breath.

Here, I’ll guide an even inhale to

exhale, 5 ½ county inhale, 5 ½ county exhale for three cycles of breath. Aware

of your respiratory abilities, do what you can. Honor where your body is at in

this moment. Exhale completely. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5,

&. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5, &. Inhale, 2, 3, 4,

5, &. Exhale, 2, 3, 4, 5, &. Return to your natural rhythm of breath.

Notice physical sensations—tension or

ease. Bring attention to your mental space—thoughts passing through the sky of

the mind. Bring attention to your emotional space—emotions moving through your

whole body like waves on water.

Once more, I guide that even inhale to

exhale for 3 cycles of breath. Exhale completely. Inhale, 2, 3, 4, 5, &.

Exhale, 2, 3, 4, 5, &. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5,

&. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5, &. Return to your

natural rhythm of breath.

Gently wiggle the fingers, wiggle the toes. Inhaling, lift your shoulders up.

Exhaling, roll your shoulder back and down. Finding one more big breath in,

filling up the belly, feeling the breath expand to the sides of the body,

inhale. Then drawing everything to center, exhale completely. Breathing, gently

open your eyes, moving forward with a greater sense of balance into your day.

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

This guided breathing exercise is best practiced seated,

maintaining an upright position with shoulders relaxed. Once positioned feeling

supported by the ground or blanket or cushion beneath you, first just notice

your breath. Bring awareness to the quickness or slowness of your breathing. Does

the breath feel deep or shallow? Do you feel the belly fill up with the breath

or a lift of the chest? As you breathe in, notice any resistance or restriction

or is it easy to breathe fully in? As you breathe out, notice any resistance or

restriction or is it easy to breathe fully out?

Here, if you haven’t already, begin to deepen the breath.

Fill up the belly with the breath, feeling front and back ribs expand as you

breathe in. As you breathe fully out feel the ribs draw back to center, the

belly pulling slightly. Notice any tension in the body as you breathe in. As

you breathe out relax whatever you can, maintaining a relaxed and upright

position, feeling both rested and aware.

Here, I’ll guide 3 cycles of breath—a 4-count inhale, 4-count

hold, 4-count exhale, and 4-count hold at the bottom of the breath. Aware of

your own respiratory abilities, do what you can. Honor where your body is at. Exhale

completely. Inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Inhale, 2, 3, 4.

Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4. Inhale, 2, 3, 4. Hold, 2, 3, 4.

Exhale, 2, 3, 4. Hold, 2, 3, 4. Return to your natural rhythm of breath. Notice

physical sensations—tension or ease. Bring attention to your mental space—thoughts

passing through the sky of the mind. Bring attention to your emotional space—emotions

moving through your whole body like waves on water.

Once more, let’s breathe through 3 cycles of our box breath.

Exhale completely. Inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Inhale, 2,

3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4. Inhale, 2, 3, 4. Hold, 2,

3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4. Return to your natural rhythm of breath. Gently

wiggle the fingers, wiggle the toes. Inhaling, lift your shoulders up. Exhaling,

roll your shoulder back and down. Finding one more big breath in, filling up

the belly, feeling the breath expand to the sides of the body, inhale. Then drawing

everything to center, exhale completely. Breathing, gently open your eyes, moving

forward with ease and energy into your day.