The Meditation Well

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!

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

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

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

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

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

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

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.Support The Meditation Well on Patreon.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today, let’s focus on your spiritual space. Your spiritual space is any space in which you feel a connection to something greater than yourself. This might be a religiouspractice, nature and the outdoors, music, community service or spaces where youvolunteer your time to support others. Whatever spirituality looks like to you,bring that space or activity to mind. As you mentally connect to your spiritual space, notice your physical body. How do you feel? Where do you notice ease? Tension? Imagine your physical body fully immersed in your spiritual space. Perhaps you let go of pain or just breathe through it. Focused on your spiritual connection, notice your mental space. What thoughts arrive? What thoughts are fact? What thoughts are mythical tales? What thoughts are easy to let go? What thoughts remain? Imagine your mental space fully immersed in your spiritual body. Perhaps you let go of any rumination of thought or just breathe through it. As much as you can, for the next few breaths, feel fully immersed in your spiritual self,this higher self that is connected to something greater than yourself. Feelconnected to the freedom of stepping fully into who you are and how you want toshow up in the world around you. Affirm the harmony of mind, body, and spirit,saying to yourself, “I am a being in harmony with myself. I am a being in harmonywith my world. I am a being in harmony.” Bring gentle movement to your body. Enjoy a fewdeep breaths in and out through your nose, feeling whole and connected to thispresent moment. Feel free. Move into the next portion of your day breathinginto the harmony of mind, body, and spirit. Thank you for meditating with me.Peace.Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Support The Meditation Well on Patreon.Thank you for meditating with me today!Meditation Script:Find a comfortable place to be in your body, seated or lying down. As you settle intoyour space, notice where in your body you may be holding unnecessary tension oreffort. Deep breath in to notice. Deep breath out to relax whatever you can. Bring gentle awareness to your mental and emotional space. Deep breath in to notice whatever thoughts and emotions arrive. Deep breath out to let go of any value judgment or physical tension connected to your thoughts and emotions. Now, take note of any remaining tension. Perhaps bringing to mind a challenge you are currently experiencing. If you are mostly experiencing contentment, rest inthat space, enjoying the ease of the moment. Whatever is going on in life, andwhatever you’re experiencing in mind, body, and emotion, bring to mind theimage of a tree standing tall in the midst of a rushing river. As you look out acrossthe river, standing solidly on the earth along the shore, you watch wavesrushing into and around the solid, seemingly immovable trunk of the tree. Youhear the whoosh of the water. The trunk is solid, but not too thick around,some branches remain bare, while others stretch up toward a blue-gray sky,forest green leaves fluttering in the warm, summer breeze. Here, feeling still, admiring the stability of the tree, you become like this tree.Imagine removing your shoes, stepping confidently into the water at the edge ofthe shore, cool water moving quickly into and around your ankles, your feetsolidly planted. Stable as the tree, you reach your arms up toward the blue ofthe sky, energy through your fingers as you look up. You hear the river, thebirds, leaves in the breeze. You feel calm and secure even amidst the motion ofwaves. In this imagined space, bring back to mind whatever challenge is occurringin your life. If you are in a season of contentment, rest here. Imagine thechallenge as waves, water rushing toward you. But you are a tree, rooted deepinto the earth, unmoved by the waves, and yet continuing to grow and reach and extend, continuing to both breathe in the support of the air around you while alsooffering life to all those within your sphere of influence. Breathe in the lifethat supports you. Breathe out life-giving words, thoughts, actions that helpsupport others. Gently, letting go of this image, the scene of a rushing river and a still and stable tree,return your attention to the space you’re in. Bring gentle movement to yourbody, enjoying deep breaths in and out through your nose. Notice the feel ofthe support beneath your body. Notice aromas and any taste on your tongue.Bring attention to sound. And slowly, blinking open your eyes, notice what yousee. Move into the next portion of your day with a sense of stability andcontinual growth. Thank you for meditating with me. Peace.Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today, I invite you to journal or mentally reflect on your day. Find a comfortableseated position either on the floor, upon a cushion, in a chair, or on a sofa.Position your body in a way that feels supported, relaxed, and alert. Recallhow your day began. Gently remembering your mental, emotional, and physicalspace, what actions did you take or not take to set the tone for your day. Whatwas the tone? How did you navigate joy or pain, ease or tension, harmony orconflict? Contentment? Recall if your day went as expected or were theremoments that interrupted the flow of your day? Recall your most challenging moment. Breathe. Whatever your response to that challenge, take note of what if anything you would do differently. Bring fully to yourmemory the moment of challenge, all of the senses involved, the thoughts, theemotions. Now, if you navigated the challenge in a way that aligns with your values,offering sound reason and kindness to the moment, enjoy a deep breath in,knowing that it is within you in moments of challenge to move through and beyond.Breathing out, let go of the moment. If you would have liked to respond to that challenging moment in a different way than you did, imagine what you would have done differently. Enjoy a deep breath in,knowing that there is within you in moments of challenge a higher self way tomove through and beyond. Breathing out, let that moment go. Recall yourmost peaceful, harmonious, or joyful moment in your day. Remembering yourphysical, mental, and emotional space in that moment, bring to mind all of thesenses involved in that moment. Perhaps you saw something that brought you joyor heard something that instilled peace. Perhaps you smelled or tastedsomething pleasant or touched or felt something that set you at ease. As I countdown from 5 to 1, slowly, gently, knowing that there is within you the capacityfor peace, harmony, joy, let that moment go arriving fully in the here and now.Enjoy a deep breath in, then slowly exhaling—5, 4, 3, 2, 1—rest in this moment.Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Find a comfortable place to be in your body, where you feel both relaxed and alert. Bring to mind an intention, something you want to get out of today’s meditation session. Youmight consider the question: how do I want to show up in my life and theworld after this practice?Now, eyes open or closed, notice what you sense. What do you see? What do you hear? What do you smell? What do you taste? What do you feel, physically? Notice yourbreath. With each inhale notice where you may be holding tension. Which each exhale,notice where you can relax. What thoughts arrive? As thoughts arrive, noticeany judgment that comes up with the thought. What judgments can you release inthis moment? What emotions arrive? As emotions arrive, notice any judgment thatcomes up with the emotion. What judgments can you release in this moment? Bring your attention to your toes, feet, lower part of your legs, knees, thighs, hips.Bring your attention to your fingers, hands, wrists, forearms, elbows, upperpart of your arms, shoulders. Bring your attention to your belly, lower back,mid-back, upper back, chest. Bring your attention to your neck, jaw, chin,lips, cheeks, nose, eyes, forehead, back of your head, crown of your head. Feel the support beneath your body. Breathe. Relax. Engaging your imagination, imagine that you are standing on the outer edge of a decorative circle. The outline of the circle is earth red. Here, imagine feeling safe, grounded, supported by the earth beneath your feet. Imagine others standing with you. Together, you take a step inside the circle. You’re standing on a shape the color orange.Choose the shape. Here, you feel a sense of joy, passion, delight. There arefewer people standing with you, but you are not alone.Together, you take another step inside the circle.Choose another shape. Imagine you are standing on that shape, the color yellow.Here, you feel a sense of empowerment, boldness, confidence. There are evenfewer standing with you, but you are not alone. Together, you take another step toward the center of the circle. Choose a shape. You step on this shape, the color green. Here, you feel the embrace of a loving hug andfeel loved and loving toward others. There are fewer people standing with you,but you are not alone. Together, you take another step nearer the center of the circle. Choose a shape. You steponto that shape, the color blue. Here, you begin to tune into every kind anduplifting word that has been spoken to you. AND, you feel free to expressyourself, to use your voice. In this space, only those closest to you standwith you. With words of encouragement, they invite you to take the next two steps alone, knowing you carry them with you. You step forward onto the shape of a diamond, purple incolor. Here, you feel strong in what you have learned from books, people,music, art, school, any other external entity. Rest. Breathe. Imagine returningto a time where you had no knowledge. Letting go of every judgment, letting go of ego, you take one final step onto the shape ofa butterfly at the center of the circle, indigo in color. Here, you feelinfinite, wise, and at rest. Breathe.In this space of infinite wisdom, recall your intention. Rest in your intention as youimagine yourself walking in a...

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Find a comfortable place to be in your body, seated or lying down. During thissingle-pointed focus practice, I invite you to bring your attention to a singlesensation you notice in your body. Eyes open or closed, direct your attentionfully to the area of the sensation. Notice any heaviness or lightness. Noticecoolness or warmth, tension or ease. As you keep you focus fully on thesensation, observe any change in sensation. Aware of the space you’re in, noticeany interaction of sensation with the support beneath your body or the air on yourskin or the smallness or expansiveness of the space you’re in. Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to anythoughts that arrive connected to what you physically feel. Attach no valuejudgement to thought. Simply notice, breathe, allow, let go. Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to anyemotions that arrive connected to what you physically feel. Attach no valuejudgement to emotion. Simply notice, breathe, allow, let go. What thoughts or emotions remain? How is your physical sensation shifting, if atall. Notice the rhythm and pace of your breath. Focusing on that singlesensation, gently say to yourself, “I am sensing. I am sensing.” Focus. Breathe.Bringing gentle movement to your body, aware of the support beneath you, the air on your skin, sounds around you, taste and smell, open your eyes if they’re closed to noticethe space around you. Directing your focus from that single sensation to all ofyour senses, move forward into the next part of your day with an enhanced bodyand spatial awareness. Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:In today’s episode, I invite you to engage in a bit of creative visual art. Using a pen orpencil and a piece of paper, draw a circle of any size in the center of your pieceof paper. Fill in the circle with your pencil or pen until it looks like oneblack dot. Situate your body (seated or supine) in relationship to the page sothat the dot is at your eye level. Once in place, fix your gaze on the dot. Asyou maintain focus, notice your breath. Observe the pace, the rhythm, the depth.Breathing, notice where you can soften, bringing ease to your shoulders, hips,elbows, knees, face, fingers, toes. Focus. Breathe.Notice thoughts that arrive as you fix your gaze to the single black dot. As thoughtsarrive, notice any physical sensations that arrives in connection to thought.Notice any emotions that arrive in connection to thought. Attaching no valuejudgement to thoughts, sensations, or emotions, simply observe what is and whatshifts. Moment to moment, focused on the dot in the center of this piece ofpaper, notice any change to your perception. Do you perceive the dot to move?Do you perceive the dot to fade away? Mindfully, notice how you perceive thedot moment to moment. Now, notice how you perceive your physical space. Where do you perceive ease? Where do you perceive discomfort? Focus. Breathe. Now, notice how you perceive your mentalspace. What thoughts bring you a sense of ease? What thoughts bring you a senseof discomfort? Focus. Breathe. Now, notice how you perceive your emotionalspace. What emotions feel light? What emotions feel uncomfortable? Focus.Breathe. Notice the dot. Hold your eyes closed for just a moment with your next blink. Eyes open, shift your gaze to the color of the paper around the dot. Notice the space. Bring tomind one mildly difficult moment you experienced this year. Now, consider themoment, gently repeating to yourself, “I am here now. I am here now.” Returningyour gaze to the dot, imagine that dot is the mildly difficult moment. Drawingyour gaze back to the space around the dot, imagine this space as possibility,expanse, growth, forward movement.Bringing some movement to your body, shift your gaze from the sheet of paper to thespace around you. Resting here, enjoy a deep breath in, deep breath out, andmove into the next part of your day focused and fully engaged in each moment.Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:For this meditation, light a candle or use abattery-operated tealight as the object of focus. Once you have your flame,whether real or electronic, set your candle level with your eyes a few inches fromyour face. Please adhere to any safety precautions necessary for the safety ofyourself and others. Once set in place, sit comfortably, feeling relaxed,supported, and alert. Keep your gaze focused on the flame as you enjoy a fewdeep breaths in and out through your nose. Inhale, feeling your breath expandto the sides of your body. Exhaling, feel the muscles along your sides soften,your shoulders relax. Inhaling, continuing to focus on the flicker of theflame, bring awareness to the length of your spine from just above yourtailbone to the base of your skull. Exhaling, notice the colors of the flame, bringawareness to the support beneath your seat. Inhaling, notice the length of theflame. Exhaling, remaining relaxed through your shoulders, feel a subtle liftthrough the crown of your head. Focus. Breathe.As it feels appropriate for you, gently sway your body withthe soft sway of the flame. Gazing at the flame, imagine the fire reflected inyour eyes, that fire alight within you, illuminating for you, in this moment,whatever you need to see. Imagine the flame illuminating for you spaces needinglove, healing, joy, life, wisdom, clarity. Imagine the flame illuminating foryou whatever within you is love, offers healing, exudes joy, gives life, shareswisdom, is clarity. Focus. Breathe.Now, putting out the flame, close your eyes. See the lightwithin you, illuminating once darkened places. See yourself as light, illuminatingdarkened places that surround you. Deep breath in. Deep breath out. Gently openyour eyes. Move through your day or into rest focused and illuminated. Thank youfor meditating with me. Peace.  Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Finding a comfortable and supported seated position, relax your shoulders, face, fingers,toes. Feel your sit bones firmly anchored to the support beneath you. Noticethe length of your spine from the tailbone to the crown of your head. Breathe.Today we’ll focus on the mantra So Hum. A two word Sanskrit phrase meant toencourage a sense of oneness with all life. “So” means “that.” “Hum” means “I.”The phrase or mantra taken together to mean, “I am that,” or “I am one withall.” As you continue to enjoy deep breaths in and out through your nostrils, bring to mindthe image of the earth as though seen from outer space. In this imagined spaceoutside of the Earth, but in space, among stars and planets, the sun, and manymoons, you begin to feel yourself in orbit as though you are a planet. With this sense of oneness with the universe in mind, find a deep breath in through yournose, open mouth exhale. Deep breath in, sigh it out. Deep breath in, thenrepeat to yourself, “So Hum. So Hum. So Hum.” Inhaling, observe any tension inthe body, exhaling soften whatever you can. Deep breath in through your nose,open mouth exhale. Deep breath in, sigh it out. Deep breath in, repeat, “Sohum. So hum. So hum.” Inhaling observe any busyness of mind. Exhaling, imaginea calm body of water, letting go whatever you can of those busy thoughts. Deepbreath in through your nose, open mouth exhale. Deep breath in, sigh it out.Deep breath in, repeat, “So Hum. So Hum. So Hum.” Inhaling, observe anyheaviness of emotion. Exhaling, allow yourself to express or feel or let gowhatever weight you can. Deep breath in, once more, as you exhale, repeat themantra, “So Hum. So Hum. So Hum.” Breathe.Imagine yourself floating through space back into the Earth’s atmosphere, reconnecting your mind to the space you are physically in. Notice the support beneath your body, the sounds around you, the scents on the air, any taste on your tongue. Gently blink open your eyes to notice the objects and shapes and colors and textures in the space you’re in. Move through your day or into rest, feeling a sense of oneness with all thatsurrounds you. Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Position your body in a way that feels relaxed and supported. As you begin to softentension, taking deep breaths in and out through your nose, bring attention toanything in your physical, mental, or emotional space that feels heavy. Whatweight are you carrying in this moment? Notice any ruminating thoughts. What isdifficult to let go? Aware of tension, allow yourself to feel whatever arrives.Allow the heaviness, the tension, the weight. Now, inhaling, fill your belly upwith breath, feeling the expanse through your front and back ribs. Exhaling, feelyour belly pull gently in, the muscles along your ribs soften to center. Deepbreath in, notice what you are carrying—the weight of your past, fears for the future,present pain. Deep breath out, allow whatever weight you hold to release. Perhaps,bringing to mind the image of a balloon with a string. Inhaling to notice thestring you are holding, exhaling to release your grip and, in this moment, letthat balloon go. Here, repeat gently to yourself, “Re lease. Re lease. Re lease.” Deep breath in through yournose, open mouth exhale. Inhale, sigh it out. Inhale, then repeat again, “Release. Re lease. Re lease.” Give yourself permission to let go of any weightthat holds you back from greater peace and joy. Inhale, open mouth exhale.Inhale, sigh it out. Inhale, once more repeat, “Re lease. Re lease. Re lease.”Move through your day or into rest with a sense of lightness, embracing calm with everybreath out. Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:As you settle into a comfortable and supported place in your body, bring attention toyour breath. Notice your inhale, exhale. Notice the expanse through your belly,lift of your chest and shoulders as you breathe in. Observe and feel the pullof your belly inward, shoulders and chest relax as you breathe out. Deep breath in through your nose, open mouth exhale. Deep breath in through your nose, sigh it out. Deep breath in through your nose, as you exhale vocally express the word, “Breathe.” Notice how you feel from the tips of your toes to the crown of your head. As you breathein, imagine a spiral of air coming in through your toes, spiraling up throughyou body to the crown of your head. As you breathe out. Imagine that spiral ofair coming down through the crown of your head through your body and out throughthe tips of your toes. Deep breath in through your nose, open mouth exhale. Deep breath in through your nose, sigh it out. Deep breath in through your nose, exhaling, sigh out the word, “Breathe.”Now, breaking down the sounds of that same word, pressing your lips together,express just the sound of the B. Inhale, exhaling sound out the  r e a, Rea. Inhale, exhaling sound out the t h e, the. Returning to your natural rhythm of breath, again sound out those three parts of the word breathe, redirecting your thoughts toward the sound of theword, for a moment letting go of meaning, and repeating this mantra 7 times: “BRea The. B Rea The B Rea The.” Deep breath in, deep breath out. Notice how you feel. Observe any busyness or calmness of mind. Notice tension or ease in your body. Breathe. Move through your day orinto rest, using this B Rea The mantra to quiet mental chatter. Thank you formeditating with me. Peace.  

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:As you settle into a comfortable and support place in your body, take a few deep breaths in and out through your nose. Bring attention to your thoughts. Aware of whatthoughts arrive, notice any attachment of emotion to thought. Notice anyphysical sensation attached to thought or emotion. Deep breath in, deep breathout. Attaching no value judgment allow yourself to feel, think, be. Here, bring to mind the image of flowering plant. Imagine you have planted the seed,watched it grow, and now it is in full bloom. What is the plant yourimagination brings to mind? Perhaps a flower, a decorative plant, an herb, avegetable, or a fruit. Whatever the plant is, imagine it in full bloom. Noticethe color or colors, the shape and size. Imagine the roots fully spread throughthe depths of the soil. Imagine you can breathe in the aromas of your flourishingplant. Bring awareness to the thoughts and feelings that arrive as you look onthis plant you have nourished from seed to bloom. Embrace a sense of wholeness,feeling joyfully complete in this moment. Now, letting go of this image, feel the air on your skin in the space you’re in. Notice thesupport beneath your body. Bring attention to sounds, aromas, perhaps any tasteon your tongue. Bring gentle movement to your body, softly blinking open youreyes. Enjoy a deep breath in, deep breath out. Move through your day or intorest, recognizing any areas in your life where you feel you are growing andflourishing. Thank you for meditating with me. Peace. Written + Performed: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Position your body in a way that invites comfort, ease, and support. Notice any tensionyou may be experiencing in your body as you breathe in, relax whatever you canas 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 waterto fall in a gentle shower over your plant. You feel the weight of the wateringcan lighten as water is emptied from it. Setting the empty watering can aside, yousmile at the green stem emerging from the dark brown dirt mixture. You breathein the scent of the earth. You look up the to the sun peaking from behind whitepuffs of cloud. In this imagined space, you feel energized by growth andsunlight. 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.

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Find a comfortable place to be in your body, seated or lying down. As you settle infeeling the support beneath your body, find a few deep breaths in and outthrough your nose. Notice any resistance as you breathe in or is it easy tobreathe fully in? Notice any resistance as you breathe out or is it easy tobreathe fully out? Feel your belly fill up with air as you inhale, feel yourbelly pully gently in as you exhale. Notice your heartbeat. Bring gentleawareness to your mental and emotional space. How do you feel in this moment? Whatthoughts 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, orfruit, or perhaps you create in your mind a fantastical seed of yourimagination’s making. Imagine holding this seed in your hand as you sit outsideon a bright and warm spring day. The air smells of fresh earth. A pot forplants is propped up on the ground in front of you. From a bag, you scoop soilup into your hands, then let it fall from your hands into the pot. What size isyour 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, repeatingthis action until the planter is nearly full of soil. You pick up a seed, buryit just below the soil’s surface. After planting the seed, you retrieve anearby 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 wateringcan aside, you look up at the bright blue, sunlit sky, feeling the rays of warmsunshine 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, theair on your skin. Notice sounds. Enjoy a deep breath in, deep breath out. Gentlyblinking open your eyes, mindfully observe the space around you. Move throughyour day or into rest, feeling protected and nourished in your growth. Thankyou for meditating with me. Peace.Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today, I invite you to keep a pen and notebook close by for the journaling portion ofour gratitude meditation. When you’re ready, settle into a comfortable place inyour body. Feel supported and relaxed. Enjoy a few deep breaths in and outthrough your nose as you settle in, surrendering to the support beneath you. Feelyour belly balloon and that expanse through front and back ribs as you breathein. Feel your belly pull softly in, your ribs returning to center as you fullybreathe out. Deep breath in. Deep breath out.Closing your eyes, bring to mind a person you are thankful for, living or passed. Bring tomind this person’s face, perhaps imagining the way they speak, their bodylanguage and unique mannerisms. Consider what it is about this person that youare 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 amthankful 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 tothem later. Perhaps you list the attributes of this person, or recall a memoryand describe a moment where you felt or even expressed gratitude to them. Writedown the sensations in your body, emotions, thoughts that arrive as you consideryour gratitude for them. Whatever you choose to write about, position your bodyin 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. Movethrough your day or into rest thankful for the people in your life. Thank youfor meditating with me. Peace.Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today, I invite you to keep a writing utensil and notebook handy for some lightjournaling. Finding a comfortable, supported, and relaxed position. As youbreathe in, notice areas of the body where you may be holding tension orbusyness of mind. Exhaling, relax and let go whatever you can. Direct yourattention to that gentle lift of your chest as you breathe in. Let yourshoulders 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 mightclose your eyes, and bring this place fully to your imagination. Perhaps youare in that place. Perhaps it’s a vacation spot or somewhere in your home. Isthe place indoors or outdoors? Bring to your memory and imagination what yousee, what you can touch and feel, the aromas on the air, the sounds. If this isa space with food and drink, perhaps bring to mind any tastes you’ve experiencedin this place. Imagine being fully immersed in this place. Are you alone, or areother people present? How does it feel in your body to be in this place? Imaginethose 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 thisplace. 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 timeas 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 yourthoughts toward the space you’re thankful for. Move through your day or intorest, thankful for those places that give you a sense of peace, support, andjoy. Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script: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 youmay be holding unnecessary tension or effort, deep breath out, relax. Bring tomind as many material objects in your life you are thankful for. Note shapes,colors, textures, dimensions, weight, use. Allow your mind to wander from oneobject 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? Notethe shapes, colors, textures, dimensions, weight, use. Write a list or describethe objects in paragraphs, perhaps noting memories associated with the objects.As you write, continue those intentional deep breaths in and out through yournose. Feel free to pause here to continue writing or setting down your pen and paper, rest in acomfortable seat, bringing your attention to any thoughts, emotions, andphysical sensations. Allow yourself to think, feel, be. Move through your day,or into rest with a renewed appreciation for the objects in your life. Thankyou for meditating with me. Peace.Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!

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: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 wantto show up. As you take a deep breath out, let that intention fade from yourmind.Direct your attention to the toes on your right foot, top of your right foot, bottom ofyour 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 yourattention to the fingers on your left hand, front of your left hand, back ofyour left hand, wrist, left forearm, elbow, upper part of your left arm,shoulder, armpit, side, your left hip, thigh, knee, lower part of your leftleg, ankle, top of your left foot, bottom of your left foot, all of the toes onyour left foot. Bring awareness to your lower back, belly, chest, mid back, upper back, neck, jaw, lowerlip, upper lip, right nostril, left nostril, right cheek, left cheek, rightear, 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 setover the horizon, the sky shades of purple, pink, orange, and red. Feel theheat carried on the wind shifting to an evening desert cool. Looking out acrossthe red and beige sand, green cactuses and desert bushes peppered throughoutthe landscape. Imagine seeing in the horizon a large glistening fountain shootingup into the air and pouring out onto the desert. Imagine feeling the cool sprayof water stretching across the desert as a gentle mist touching your face. Feelthe firm and gentle give of the ground beneath your feet. Bring awareness toanywhere in your body you may be holding tension. Keeping your eyes on theimage 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 gentlemovement to your body, blink open your eyes, and move through your day or intorest with intention. Thank you for meditating with me. Peace.

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today, let’s focus on breathing. 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 andout through your nose? Notice resistance. Notice ease. Inhale. Exhale. Are youbreathing quickly or slowly? Is your breath deep (belly breath) or shallow (chestbreath)? As you keep your attention on your breath, notice if it changes andhow. Deepen your breath. Feel a lift and expanse through your belly as youbreathe in. Feel your belly draw gently in as you fully breathe out. Feel anexpanse through front and back ribs into the sides of your body as you breathein. 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 youbreathe in. Notice any taste on your tongue as you breathe out. Observe tensionin your body as you breathe in. Soften whatever you can as you breathe out. Observeyour mental space. Is your mind busy. Notice thoughts. Breathe. Notice any imagesconnected to thought. Breathe. Isolate one word of thought. Breathe. Say toyourself, “I am breathing in, I am breathing out. I am breathing in, I ambreathing out.” Notice your emotions. Breathe. Notice any images connected to your emotions. Breathe.Isolate one feeling, emotional or physical. Observe heaviness or lightness ofemotion. 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. Breathingout, draw your belly button in, feeling your chest and back soften. Noticeresistance. Notice ease. Invite acceptance to wherever your breath is at in thismoment. Move through your day or into rest with a deeper sense of calm andcapacity to breathe. Thank you for meditating with me. Peace.

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Position your body in a way that invites comfort and ease. Bring in whatever support youneed. As you settle into position, enjoy a few deep breaths in and out throughyour 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 ofsunlight beaming between leaves and branches. An abundance of bright yellow lemonshangs effortlessly from the tree. Imagine leaning back, supported by the treetrunk. A subtle, warm breeze whispers through, startling the large dark greenleaves. Imagine birds singing, butterflies fluttering wings as they fly by. Feelsupported 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. Extendingyour arm, imagine the effort of your shoulder, arm, hand, and fingers of your dominanthand as you pluck the lemon from its place on the tree. Bring to mind lessonslearned from bitter or sour moments in your life. Perhaps, you had a lemon-to-lemonademoment. Allow yourself to feel the joy or peace or excitement or relief orrelease or perhaps a bittersweet sense of ease that arrived as you allowed yourselfto learn whatever you needed to learn, to grow, to create something sweet inyour 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 yournose, bring your attention back to the space you’re in, any tension or ease inyour body, thoughts, emotions, breath. Move through your day or into rest, knowing thepower you have to hold the sour and turn it to something sweet. Thank you formeditating with me. Peace.Written + Performed by: Jessica L Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Find a comfortable seated position. Bring awareness to thesupport beneath your seat. As you breathe in and out through your nose, imaginea spiral of red light moving up from your tailbone, turning to orange light as thespiral moves up to the space between your belly button and hips, changing toyellow as the spiral winds around your solar plexus, up to your heart, the colorof the light turning to green, spiraling up to your throat as the spiralchanges from lime green to sky blue, the spiral moving up to the space betweenyour eyebrows, changing its color to indigo, arriving at the very top or crownof your head, the light making its final subtle change from indigo to neonviolet. 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 feeland 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 innerjoy of this moment, unshakeable even amidst the wind. In this stable, joyfulspace, tune into your power, the responsibility and control you have over yourown being. Acknowledge your ability to imagine, to redirect thought toward thevision of a mountain, rock, earth, wind, a bright blue sky, a beaming yellow-orangesun glowing bright above you. Feel your heartbeat, the movement of your chestand back and belly as you breathe in, as you breathe out. Become aware of anysensation along your throat, acknowledging whatever ability you have to speakand listen. At the summit of the mountain, imagine seeing deep within yourbeing your full potential, every piece of knowledge, wisdom, every skill andtalent becoming clear to you in this moment, if not consciously, subconsciously.Now, imagine looking up toward the sky, a golden, jeweledcrown descending from sky, landing on your head. In this space, in this momentand time, in alignment with peace and joy and love, imagine yourself as a conduitbetween the earth and the sky, humble in your power, aware of your deep innerwisdom, 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 restin a moment of silence. Letting go of the image of the mountain, return yourattention to your heartbeat, breath, tension or ease in the body, the supportbeneath you. Gently blink open your eyes, moving through your day or into rest feelingwhole and aligned. Thank you for meditating with me. Peace.

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script: Today, 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 theback of your head. Take a deep breath in, deep breath out, imagining thisspiral moving down your cervical spine to your thoracic, lumbar, across theback 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, upthrough your spine to the base of your skull, behind your eyes, and returningto the center of your forehead. Tuning into your intuition, allow your body movement asintuitively feels good for you. Perhaps you sway or turn your head from oneside to the other. Perhaps you roll your shoulders up, back, and down, shiftyour hips, or wiggle your fingers or toes. Find what bit of movement feels goodfor your body in this moment.Now, engaging your imagination, bring to mind the image of asky at sunset, covered in white puffs of cloud, with soft hues of indigo glowingbehind and feathering out between the few clear spaces between clouds. Imagineyou’re lying on soft green grass, gazing up at the sky, watching the cloudspass in the warm breeze of a summer evening. As you rest here in this imaginedspace, notice the shapes of the clouds above you. What shapes or objects do yousee? Keeping one image in mind, imagine reaching out your hand, feeling theeffort and stretch of your muscles as you reach your arm up, opening your handswide to extend your fingers, then that cloud turning into the object youimagined, and floating gently down to land in your hand. Observe the object,seeing its color or colors, dimensions, shape, and feeling its weight. Thenlifting the object back up toward the sky, watch it become a cloud as it risesfrom your hand and back up into the indigo glow above you. See the scene you’ve imagined begin to fade, as you find adeep breath in, deep breath out. Bring awareness to the space you’re in. Withyour eyes closed, see what you can recall of the objects in the space aroundyou. Bring attention to the feel of the support beneath your seat, the air onyour skin. Feel the cool air come in through your nose as you breathe in. Feelthe warm air touch your upper lip as you breathe out. Notice sounds. Noticeyour breath and any sensations in your body, tension, ease. Observe youremotional 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 oflightness, intuitive knowing, and a renewed sense of curiosity and wonder.Thank you for meditating with me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today, let’s use our voice and listen. Seated, eyes open orclosed, take a deep breath in through your nose, open mouth exhale. Deepbreathe 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, makean E sound with your exhale. Deep breath in, making the sound of Ah as youexhale. 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 arearound 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 yourcervical 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 lightalso empowers you to listen, to hear your inner truth, to listen for the lightin the words and sounds of others, and to listen for what you and others need inthe moment. Deep breath in, make the sound of Ah as you exhale. Deepbreath in, making an E sound, exhaling. Deep breath in, shaping your mouth intoan O, exhale. Inhale, sigh it out. And one more cycle of breath here, in andout through your nose. Move through your day or into rest, empowered to speakand listen. Thank you for meditating with me. Peace.Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today, we focus on the heart. Seated, with eyes open or closed, bring one hand to theleft side of your chest at the center of your ribs. Feel your heartbeat. As youbreathe in, notice that slight lift of your chest, expanse through the ribs. Asyou breathe out, notice the rhythm of your heartbeat. Feel the gentle pulsationof your heart through your hand. Relaxing your hand down, bring to mind theimage of a green spiral of light circling around your heart. Think of buddingherbs, the stems of flowers, grass. As plants grow with water, we grow withlove. Recall a moment recently where you felt well cared for. Bring to mind aperson or group or pet that gave you a sense of safety, comfort, support. Observethe support of the ground beneath your seat. How does it feel in your body tobe supported, to be loved. Notice any ease of tension, perhaps your lips curlup 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 thefeelings that arrive as you recall the support you gave. How did it feel togive? Notice any ease of tension, peace of mind. Bring to mind that green spiraling light growing bright and wide, expanding out fromyour heart, throughout your body, the love you receive and the love you give growingand spreading to every organ of your body, every muscle, bone, and tendon.Imagine that green light spiraling around each nerve, love communicatedthroughout your entire body, up to your brain, complimenting reason andintellect with the joyful emotion of love. Enjoy a few more deep breaths here. Bringing your right hand over your heart, left handover right, feel your heartbeat. Say to yourself, “I am loved ,and I am love. Iam 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

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 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 plexusis a collection of nerves that serves as the communication powerhouse between majororgans 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, locatedat your mid back. Imagine the brightness of the spiraling light growingbrighter, a powerful yellow-white. Bring to mind a moment in your life when youfelt confident, capable, and powerful. Perhaps think of something simple,successfully growing a plant from seed, or changing a light bulb, or sharing anempowering word that changed someone’s day for the better, perhaps followingthrough on a plan or promise. Whatever that moment was that brought you a senseof confidence, bring that to mind. Recall the feeling that came up as you embracedand delivered on the task. How did it feel in your body to know what to do orsay, 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 asense of imposter syndrome. Breathe. Deep breath in. Deep breath out. Now, letting go of the tasks associated with feeling confident, allow feelings ofempowerment and confidence to arrive without attaching any accomplishment to thefeelings. Knowing that you have a unique experience and are a unique presence inevery 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 yellowrays throughout your body, communicating confidence and power to your entirebeing. 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.

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’s focus will be on creativity and the enjoyment or pleasure of life. Find aseated position, either in a chair or on the ground, perhaps with a cushion orblanket beneath your seat for more support. Enjoy a deep breath in, observingaromas in the air or on your skin as you breathe in. As you breathe out, eyesopen to the view of all that is visible to your eyes around you. Continuingthose deep breaths in and out through your nose, notice how it feels tobreathe. How does it feel to pull air in through your nostrils and to blow airout. 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 rightbetween your hips and belly button. Imagine that orange spiral winding around thelower part of your spine as you breathe in, then breathing out, that spiral swirlsacross your hip, down your legs, feet, and out through your toes. Feel yourlower body solidly grounded. Closing your eyes if they’re open, recall a timewhen you created something with your hands, perhaps a sandcastle, or a meal, awork of art, or a piece of furniture, whatever it was you created, bring that imageto mind. Recall how you felt creating and then seeing that creation comethrough. Imagine feeling content, enjoying a moment of serene calmness. Suddenly, youbegin to feel a lift of joy arrive. Imagine having that pull to smile at thebeauty and wonder of life. Then keeping that feeling of levity, returning tothat contented state. Bring attention to the support beneath your seat. As you breathe in, imagine a spiralof orange light winding around that space between hips and belly button, all theway up your spine to the crown your head. Exhaling, that orange glow spiralingdown 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, enjoyfeeling 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 meditatingwith me. Peace.

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today we’re going to focus on creating a sense of safety, stability, and connectedness toyour physical self and space. Find a seated position, where you are as uprightas your body allows, relaxing your face and shoulders while feeling a gentlelift at the crown of your head and sternum. Feel free to keep your eyes open orclosed during this guided meditation. Enjoy a few deep breaths in and out through your nose. Feel a full expanse through bellyand ribs as you breath, and a gentle pulling in and centering of belly andribs 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 lightrooting you to the earth. Feel the connection of your sit bones to the supportbeneath them. Imagine that spiral of clay-red light circling round the spacedat the back of your hips just below your lower back, spiraling down and aroundyour tailbone, then moving down into the earth, creating a foundation where yourcan sit with stability and ease. Bring awareness to the muscles at the back ofyour hips, your glutes down to the back of your thighs, then around your outerthighs 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 whatthoughts and emotions arrive in this moment, in this space. Breathe. As youbreathe in, imagine bringing air in as a glowing clay-red spiral from your toesto the base of your spine. As you breathe out, imagine sending that spiral downfrom the base of your spine, through your hips, legs, feet, and out throughyour toes. Gently repeat to yourself, as it is true for you, “I am safe in this place. I am safe in thismoment. I am safe in my body.” Again, as it is true for you, and whatever istrue for you in this moment and in the space, repeat to yourself, “I am safe inthis place. I am safe in this moment. I am safe in my body.” Find a deep breathin, 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 yourday or into rest feeling grounded, stable, and connected to your physical selfand space. Thank you for meditating with me. Peace.

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!

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!

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!

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:Before preparing for sleep, let’s take a moment to visualize your evening routine. Ifyou don’t have a regular routine, here is an opportunity to mentally establisha 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, breatheout. Visualize your first act in preparing for sleep. Perhaps you wash yourface or brush your teeth, or bring a bit of movement to your body. Whateverthat first act is, bring that to mind. Imagine the effort of your body, themovement 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. Ifother people are a part of your evening routine, visualize your role in theirspace and their role in your space. Do you read your children a book or kiss aloved one goodnight? Bring to mind the feelings that come up with each habitualaction. How do you want to show up in your place of rest? Are there items toorganize, covers to turn down, doors to lock, lights to dim or turn off? Visualizethe activities that help you find your place of rest. Imagine the effort ofyour body, notice the ease. As you visualize your routine, is there somethingyou 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 fullysurrendered to the support beneath it, your mind fully at ease. What do youneed to find peace of mind? Visualize incorporating a healthy final act,perhaps an affirmation to yourself, saying to yourself, “I give myselfpermission to rest.” Visualize being at rest. Here, move into your eveningroutine with an easiness in your body and peace in your mind. Thank you formeditating with me. Peace.Written + Performed by Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:As you 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 feelenergized or tired? Notice the air on your skin, the aromas on the air as youbreathe 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 beneathyour feet. Visualize the first step forward into your day. Perhaps you preparefor exercise or enjoy a glass of water or walk to the bathroom to relieveyourself of waste, then get clean, brush teeth, freshen yourself up for theday, get dressed. Take note of your visualized activities, asking yourself, “Howdo 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 orsmoothie. Imagine moving through each step, the effort of your hands, arms, andshoulders. Imagine the weight of your glass or mug. Visualize taking in thewarm or cool liquid. Does part of your morning routine include making a meal? Envisionthe steps, the feel of your body as you assemble the items needed to make yourmeal. Imagine the smells and tastes and the feel of chewing and ingesting. Imaginethe ease of your body as you move through each part of your routine. Perhapsyou 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 patternor ritual of habits that you automatically keep to in order to set up your dayfor success, to show up at your best in body and mind. Does your routineinclude journaling or a written or spoken offering of gratitude? Imagineholding a pen or pencil in your hand, sitting down with a notebook in front ofyour, writing about how you’re feeling in this moment or writing a list ofthings you’re thankful for. If there are other people included as part of your morning routine, take a moment toacknowledge your role in their space and their role in yours. Are you getting childrenready for school, waking up a partner, working out with a friend? What is thefinal activity of your morning routine? Visualize that here, enjoying a deepbreath in, deep breath out. Move into your day, ready to begin. Thank you for meditating with me. Peace. Written + Performed by Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Find a comfortable place to position your body where youfeel 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 ofmind. As you breathe out, soften, relaxing whatever you can, invite ease toyour 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 acrossto the other side of this free-hanging bridge of wooden boards and rope, yousee painted on a large sign, the word Align. Take a moment here to bring tomind places in your personal or professional life that feel out of alignment. Whatdo you struggle to work on? What seems far off, perhaps nearly impossible? Now,take a moment to recall struggles or seemingly impossible things you haveovercome. Bringing your mind back to that green space, standing before a longbridge, find a deep breath in, deep breath out. As you take your first steponto the bridge, recall the last task you accomplished. Perhaps this is areport, or a presentation, the dishes, or laundry. Deep breath in, deep breathout. Holding gently the rope rail along the bridge, bring to mind a momentwhere you received support to accomplish a task. Bring to mind the image of theperson who supported you. Imagine seeing this person standing at the end of thebridge. Taking a few more steps, bring to mind the feelings that arrive onceyou’ve completed a task. Feel an ease in your shoulders. Perhaps recallingfeelings of peace, of joy, of excitement or relief. Imagine those feelingpersonified standing at the end of the bridge. Continue walking, perhapspicking up the pace, feeling a sense of confidence with each step. Recall achallenging experience you learned from. What did you learn that guided youtoward growth and a deep understanding of yourself, that shifted yourperspective and mindset in a positive way? Are there people who helped youlearn? Imagine those people standing at the end of the bridge. You feel agentle sway beneath your feet, perhaps gripping tight to hold on, but knowingyou are safe, nearly all the way across, just one more big step forward ontothe land. Imagine the supportive people and people and ideas and your own innerstrength 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. Enjoyanother deep breath in, deep breath out. Standing again on solid ground, extendanother moment of gratitude to yourself for crossing every bridge that broughtyou to this moment. Bringing your attention to the space you’re in, notice sensationsin the body, the support beneath you, the sounds around you, the aromas you’rebreathing in, and taste on your tongue. Gently blinking open your eyes, observingthe sights around you. Rest here or move into your day confident in thedirection you want to go. Thank you for meditating with me. Peace. Written + Performed by Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!

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 Iwill encourage you to remove your earbuds to listen to the sounds around you. Takea moment to do this now, observing your surroundings, and as your environmentallows, pick out 3 distinct sounds, noting high or low pitch, whether the soundis sustaining or stops, and what arrives for you physically, mentally,emotionally as you take in the sound. Allow about 15 seconds to do this startingnow.Notice the feel of the air on any exposed part of your skin. Is the air warm or cool, hotor cold, humid or dry? Observe the texture of your clothing, the heaviness orlightness of the material. As you breathe in, observe the aromas on the airaround you. Does the air smell fresh or dank, earthy, sweet, sour? Notice thetaste on your tongue, observing sour, salty, bitter, or sweet. As you continuewalking, 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 thesounds around you. Allow about 15 seconds to do this starting now.Feel your footfalls. Notice how your feet feel. Attaching no value judgment to yourexperience of walking, notice the heaviness or lightness of your steps. Slowdown your steps to observe the movement of your hips. Feel the weight of yourupper body carried on your hips. Notice any tension in your shoulder as youbreathe in. As you exhale, relax. Notice the swing of your arms, the heavinessor lightness of your arm swing. Observe sensation through your neck, head, andface. 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 andsights, smells and tastes, physical sensation and the touch of the air and yourclothing. 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, hotor cold, humid or dry? Observe the texture of your clothing, the heaviness orlightness of the material. As you breathe in, observe the aromas on the airaround you. Does the air smell fresh or dank, earthy, sweet, sour? Notice thetaste on your tongue, observing sour, salty, bitter, or sweet. As you continuewalking, 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 thesounds around you. Allow about 15 seconds to do this starting now.Feel your footfalls. Notice how your feet feel. Attaching no value judgment to yourexperience of walking, notice the heaviness or lightness of your steps. Slowdown your steps to observe the movement of your hips. Feel the weight of yourupper body carried on your hips. Notice any tension in your shoulder as youbreathe in. As you exhale, relax. Notice the swing of your arms, the heavinessor lightness of your arm swing. Observe sensation through your neck, head, andface. 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 andsights, smells and tastes, physical sensation and the touch of the air and yourclothing. 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:Position your body in whatever way feels most comfortable for you. Feel fully supportedand surrendered to the support beneath your body. Bring awareness to sensationsin your body. Are you holding tension in your neck and shoulders? Invitemovement. Breathe. Relax. Are you holding tension in your face, fingers, ortoes. Invite movement. Breathe. Relax. Wherever you may be holding tension, imaginebreathing into that space, then relax whatever you can. Notice your thoughtsand 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? Wheredid 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 reflecton 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 feelto be supported or offer support? Extend gratitude to something in your daythat you are thankful for. Extend gratitude to yourself for giving yourselfpermission to reflect and rest. Find a deep breath in, filling up your bellywith breath, feeling front and back ribs expand. Deep breath out, feeling yourbelly draw slightly in, ribs return to center. Soften through your chest andback, belly and hips, shoulders and face, hands and fingers, feet and toes.Imagine gathering the activities of your day into your hands. Feel the heavinessor 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 descendsfrom the sky, wraps round your hands, and carries away today’s cares, allowingyou lightness and rest in this moment. Let go. Breathe. Enter into the next phaseof your day with a greater sense of freedom and ease. Thank you for meditatingwith me. Peace. Written + Performed by: Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Feel free to stand or position your body comfortably in achair. However you are positioned, find a deep breath in. Notice any tension oreffort you may be holding in your body. As you exhale fully, begin to releasewhatever tension you can. Bring your attention to your right foot. Wiggle thetoes on your right foot. Let your toes relax. Inhale, lift your right heel, engagingyour calf muscle as you stretch through the top of your foot and front of yourankle. Exhale, lower your heel. Inhale, lift the toes and ball mount of yourright 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 leftfoot. Exhale, release your foot fully to the ground. Enjoying deep breaths in and out through your nose, elevateyour right foot off the ground. Circle your foot one way, then the other. Nextbreath out, return your foot to the ground. Pick your left foot up off theground. Circle your foot one way, then the other. Next exhale, return your footto the ground. Feel the sensation of the earth beneath your feet, feeling balancedand supported. Curl your fingers into your palms to create fists. Breathe.As you exhale, relax your hands and fingers. Open your hands wide, stretchingthrough your palms out to your fingers. Next exhale, relax. Bring your attentionto your right hand. Wiggle the fingers on your right hand. Relax. Circle your righthand one way, then the other. Breathe. Relax. Bring your attention to your lefthand. Wiggle the fingers on your left hand. Relax. Circle your left hand oneway, then the other. Breathe. Relax.Let your hands hang heavy alongside your body. Feel yourfeet heavy and supported on the ground. Move forward into your day with a renewedsense of groundedness and the ability to grasp and let go. Thank you for movingwith me. Peace.   Written + Performed by Jessica Haessly

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Find a comfortable seated position, resting your palms facedown or face up on your knees or thighs. Enjoy a few deep breaths in and outthrough your nose. Imagine bringing air up from your tailbone to the crown ofyour head as you breathe in. Exhaling, imagine air moving from the crown ofyour head to your tailbone. Feel grounded and lifted. Next exhale, gently turnyour head to the right, feeling the sensations along the left and right side ofyour 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 frontof your neck. As you breathe in, imagine a string gently tugging the base ofyour 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 ofyour 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. Exhalefrom the crown of your head to the tailbone. Bring the back of your right handbehind 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 ofyour 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), relaxyour left arm down and angle your chin toward your left shoulder for a stretch intoyour traps at the lower right side of your neck. With care, return your head tocenter.Reach your left hand behind your back, right hand over theleft side of your head, inhale. Exhale, ease your right ear toward your rightshoulder, with a soothing traction of your right fingers along the left side ofyour head to invite a deeper stretch. Keeping this tilt of your head, relaxyour 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 deepbreath in, open mouth exhale. Sigh it out. Move with a greater ease of headmovement and the freedom to use and rest your voice throughout your day. Thankyou for moving with me. Peace.

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today we’ll focus on hip mobility. Modify suggested movementas 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 nextexhale, actively press your lower back toward the ground, engaging lowerabdominal muscles. Relax, inhale. Exhale, press the low back toward the ground,tilting the pelvis back. Inhale, relax, feeling a gentle tilt of your pelvisforward. 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, gentlyrotate your heels in toes out. Exhale, rotate toes in, heels out. Alternateexternal 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 yourhips, let your knees fall to one side, gazing up or opposite your knees. Stayfor two deep breaths in and out through your nose. Arms open to a T or handsresting on your body. Relax your shoulders. Relax your face, fingers, toes. Nextinhale, bring your knees back to center. Exhale, let your knees fall to theother side, gazing up or opposite your knees. Breathe, relaxing whatever youcan.Bringing your knees back to center, roll to one side, orrock up to seated. Bing the soles of your feet together, let your kneesbutterfly, bound angle pose. Resting your hands over your shins, peace fingers(Index and middle finger) wrapped around your big toes, or hands under yourfeet, inhale sitting tall. Exhale, hinge at your hips to a gentle fold, drawingyour chest toward you, easing your shoulders back. Rise up to a tall seat, inhale. Extend your legs long, deepbreath 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 afigure four. Supine half-pigeon. Feel free to keep your left foot anchored tothe ground or lift your legs up toward your chest, resting your hands over yourright shin or clasping fingers behind your left thigh to draw your legs towardyou for a stretch through your outer hip and glute. Breathe.Next exhale, plant both feet on the ground. Switch. Leftankle 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 legslong, reach your arms up overhead, full body stretch. Inhale. Exhale, rest yourarms alongside your body, letting your feet fall open. Notice the sensation throughyour hips. Notice any difference in sensation from left hip to right hip.Observe the connection of hips to thighs. Noticing sensation at the joint. Deepbreath in. Deep breath out. Next inhale, imagine bringing air in from the tipsof your toes to the top of your hips and up to your belly, feeling your bellyrise. 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, letgo 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, I invite you to move your body. Aware of your own abilities, do what you can andpause when you need. Feel free to do this meditation seated or standing, eyesopen or closed. First, let’s check in with our breath. Placing one hand overyour heart and one hand over your belly, begin to breathe deeply in and out throughyour nose. Notice your belly press into your hand as you breathe in, then pullaway from your hand as you breathe out. As you breathe in, notice the slightlift of your chest. Feel your chest soften, notice your heartbeat as youbreathe out.Relax your shoulders, arms, hands, and fingers. As you breathe in, lift your shoulders uptoward your ears. Exhaling, roll your shoulders back and down. Inhale,shoulders up. Exhale, shoulders back and down. Once more, on your own, movingwith 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 gentlestretch through the front of your shoulders. Inhale deeply. As you exhale,actively reach your fingers or fists toward the earth, stretching through thetops of your shoulders. Keeping arms behind you, relax. Inhale. Exhale, reachyour 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 ordown 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 ofyour chest, rotating your palms toward your face. Option for eagle arms, wrappingyour right elbow under and around your left. Notice the stretch across the backof 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, palmsfacing you. Rest here or wrap left elbow under and around right. Notice anysubtle 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 breathout, relax whatever you can. Bring your attention to the tops of yourshoulders, back of your shoulders, front of your shoulders. Outer shoulders. Asyou inhale, imagine bringing air in from your fingertips to the tops of yourshoulders. As you exhale, imagine sending the breath down from the tops of yourshoulders 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

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today, I invite you to move your body. Aware of your own abilities, do what you can andpause when you need. Feel free to do this meditation seated or standing, eyesopen or closed. First, let’s check in with our breath. Placing one hand overyour heart and one hand over your belly, begin to breathe deeply in and out throughyour nose. Notice your belly press to your hand as you breathe in, then pullaway from your hand as you breathe out. As you breathe in, notice the slightlift of your chest. Feel your chest soften and your heartbeat as you breatheout. Breathing in, reach your arms out, like the shape of a T. As you breathe out, close yourarms in front of your chest, reaching your fingers forward, drawing your bellyin, 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 motiontwice more, moving with your breath. Feel the flexion of your spine as youstretch through your back on your exhale. Feel the stretch through your bellyand 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 rotationof your spine. Reach your right hand behind you, left on your shin or over yourright thigh. Inhale return to center, reaching your arms up. Exhaling, releaseyour 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 tothe 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