Afleveringen
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Meditation Script:
Today, I invite you to direct your focus towards your sources of receiving love and
those areas where you show up with love to give. First, find a comfortable position
or feel free to enjoy a meditative walk or any meditative movement your body
allows. Moving your body enhances your cardiovascular health, inviting wellness
to your physical heart.
Whether moving or resting in stillness, bring to mind someone in your life who shows you
support and love and to whom you reciprocate that support and love. Perhaps more
than one person comes to mind. Allow yourself to fully bring to mind that
person or those people who are a source of love for you. Extend a moment of
gratitude to this person for their love, saying to yourself, “I am thankful for
the love I receive from [name the person or people].” Now, extend that
gratitude to the love you have shown them, saying to yourself, “I am thankful
for the love I have for [name the person or people].” Breathe.
Notice how your body feels, whether it is in movement or stillness. Bring awareness to
thoughts or memories that arrive about the person or people you love and who
have shown you love.
Now, direct your focus toward some place you love, a place that brings you a sense of
comfort and joy. Imagine you are in that space. What do you see? What do you
hear? What aromas are in the air in this space? What, if anything, do you
taste? What is your experience of physical sensation in this space—is the air
warm or cool, are you in motion or stillness?
Here, say to yourself, “I am comforted in this place. I am joyful in this place. I am loved
in this place.” Breathe.
Now, direct your attention toward something beyond yourself that you hold a passion for.
Consider things like volunteer work, passion projects, anything you might think of as a
“labor of love.” Bring to mind your “why.” What is it about this work that keeps you
going? Why is this work important to you? Imagine immersing yourself, for a
moment, in this work, saying to yourself, “I bring love to others and myself
through [name the work].”
Here, directing your attention toward accepting yourself as you are, knowing you are
a work in progress, say to yourself, “I am enough. I love myself. I am enough.
I love myself. I am enough. I love myself.”
If you are in motion, when you’re ready as it feels safe to do so, find a moment to pause.
Bring your left hand over your heart, right hand over left. Find a few deep breaths
in and out through your nose aware of both your external and internal sources
of love.
Continue moving through your day, allowing yourself to receive and give love. Thank you
for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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Thank you for meditating with me today!
Meditation Script:
As you settle into a comfortable position, bring to mind either the last time you said
no to something you genuinely didn’t want to do or the last time you
said yes to something you genuinely did want to do. Consider your
ability to gate keep your own life. Gate keeping your life means maintaining your
ability to function well—to think, make decisions, regulate your emotions, and
manage stress—by limiting your time in spaces where and with people who deplete
your energy without restoring it back, and spending as much time as you can in
spaces where and with people who restore your energy and to whom you feel good
about giving your time, energy, and support.
Maintaining boundaries allows us to maintain the energy we need to do our work, to give
back to others, and to keep a healthy relationship with ourselves and with
others.
Notice any tension or ease that arises at the mention of boundaries. Whatever your
sensations or relationship to maintaining healthy boundaries, allow yourself a deep
breath in, deep breath out. Bring attention to your mental and emotional space, aware
of the thoughts that arrive and emotions that come as you consider the boundaries
you have or wish to create. Say to yourself, “I am worthy of activity that
fills me with joy and peace. I am worthy of social interactions that fill me
with joy and peace. I am worthy of environments that fill me with joy and
peace.” Deep breath in, deep breath out.
Notice your physical, mental, and emotional space. Aware of any tension, busyness of
mind, or heaviness of emotion, breathe. Aware of any ease, calmness of mind,
lightness of emotion, breathe. Say to yourself, “I am worthy of activity that
fills me with joy and peace. I am worthy of social interactions that fill me
with joy and peace. I am worthy of environments that fill me with joy and
peace.” Deep breath in, deep breath out.
Notice tension and ease in the body, busyness or calmness of mind, heaviness or
lightness of emotion. Once more, say to yourself, “I am worthy of activity that fills me
with joy and peace, I am worthy of social interactions that fill me with joy
and peace. I am worthy of environments that fill me with joy and peace.” Deep
breath in, deep breath out.
Rest here, or move into the rest of your day, making one small step toward creating or
maintaining boundaries in one area of your life. Thank you for meditating with
me. Peace.
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Zijn er afleveringen die ontbreken?
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Thank you for meditating with me today!
Meditation Script:
Today, I invite you to take a moment to journal about your core values. Core values are
those places where you spend much of your time and energy. For example, one of
my core values is health and wellness. I spend a lot of time in that space,
working on my own health and wellness as well as encouraging others to live
healthy and well. Take a moment here to write down what you value according to
where you spend much of your time.
Pause this meditation if you need more time to write. Now, consider how your values
align with your actions. Knowing that there is no perfect, focus on one action you do
consistently that aligns with one of your values. Take a moment to journal
about this activity or behavior, bringing to mind your five senses and any ways
in which sight, hearing, smelling, tasting, or touch are included in this behavior
or activity.
Pause this meditation if you need more time to write. Now, sitting or lying comfortably,
eyes open or closed, find a few deep breaths in and out through your nose.
Bring to mind one of your core values. Say to yourself out loud or in your
mind, “I value [insert value].” Then bringing to mind one of your behaviors or
activities that exemplifies that value, say to yourself, “I show that I value
[insert value] by [insert behavior or activity].”
Twice more, with an option to choose a different value and action or stay with one, “I
value___. I show that I value___ by ___. I value___. I show that I value___
by___.” Deep breath in, deep breath out. Relax your body. Relax your mind. Just breathe.
Rest here, or move into the rest of your day, focused on aligning your actions with your
values. Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
Today, I invite you to affirm your intrinsic value and worth with a few positive
affirmations. You can practice these affirmations wherever you are, seated,
standing, lying down, while walking, or while standing in front of a mirror.
First, observe your environment. Notice what’s around you, bringing your attention to
the energy of the environment you’re in. Does your body feel heavy or light,
tense or relaxed. Notice the air on your skin, the support beneath you, however
you are positioned and whether you are still or in motion. Notice what you see,
hear, and smell. Bring attention to any taste on your tongue.
Now, whether your eyes are open or closed, whether you’re in stillness or motion, begin to
repeat to yourself positive statements affirming your value and worth in this
moment:
“I am enough. I belong here now. I accept my whole self. I am worthy of love. I hold value
by simply being. I am loveable. I am loving. I am love. I am.” Deep breath in,
deep breath out.
Bringing awareness to your physical, mental, and emotional space, notice any value
judgments that come up concerning your physical, mental, and emotional space. Allow
yourself to be exactly as you are in this moment, letting go of those value
judgments.
Again, repeat to yourself the following affirmations:
“I am enough. I belong here now. I accept my whole self. I am worthy of love. I hold value
by simply being. I am loveable. I am loving. I am love. I am.” Deep breath in, deep breath
out. Allow yourself to rest for a moment in silence.
Once more, aware of how you feel in this moment, repeat to yourself:
“I am enough. I belong here now. I accept my whole self. I am worthy of love. I hold value
by simply being. I am loveable. I am loving. I am love. I am.” Deep breath in,
deep breath out.
Rest here or move into the next part of your day embracing your intrinsic value and
worth. Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
Listen. The birds speak. Listen. What is speaking to you in this moment? What stories
arrive that are true? What stories arrive that are projections of your past
experiences? Listen. Hear the birds. Allow yourself to rest in this moment of
almost silence.
Move into the next portion of your day, open to what is true, listening deeply, and resting
in moments of silence. Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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Thank you for meditating with me today!
Meditation Script:
Good morning. Welcome to this brief gratitude practice. Before moving forward into
your day, enjoy a moment of gratitude. First, as you settle into a physical
position that allows you a balance of ease and effort, extend gratitude to this
moment. You might say, “I am thankful for this moment.”
Now, settled in your space, feeling the support beneath your body, extend gratitude
to that support. You might say, “I am thankful for the support beneath my body.”
Eyes closed or softly open, aware of the space around you, extend gratitude to the
space you’re in. You might say, “I am thankful for this space.”
Finally, tuning into whatever senses are awake in you that allow you to perceive and
feel and enjoy your world, extend gratitude to your senses. You might say, “I
am thankful for the experience of my senses.”
Invite gentle movement to your body, and move into your day filled with gratitude for
each moment, every bit of support, the spaces throughout your day that allow you
to pause, and the ability of your senses to experience each space.
Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
Today, let’s focus on your spiritual space. Your spiritual space is any space in which
you feel a connection to something greater than yourself. This might be a religious
practice, nature and the outdoors, music, community service or spaces where you
volunteer your time to support others. Whatever spirituality looks like to you,
bring that space or activity to mind.
As you mentally connect to your spiritual space, notice your physical body. How do
you feel? Where do you notice ease? Tension? Imagine your physical body fully
immersed in your spiritual space. Perhaps you let go of pain or just breathe through
it. Focused on your spiritual connection, notice your mental space. What thoughts
arrive? What thoughts are fact? What thoughts are mythical tales? What thoughts
are easy to let go? What thoughts remain? Imagine your mental space fully
immersed in your spiritual body. Perhaps you let go of any rumination of thought or
just breathe through it.
As much as you can, for the next few breaths, feel fully immersed in your spiritual self,
this higher self that is connected to something greater than yourself. Feel
connected to the freedom of stepping fully into who you are and how you want to
show up in the world around you. Affirm the harmony of mind, body, and spirit,
saying to yourself, “I am a being in harmony with myself. I am a being in harmony
with my world. I am a being in harmony.”
Bring gentle movement to your body. Enjoy a few
deep breaths in and out through your nose, feeling whole and connected to this
present moment. Feel free. Move into the next portion of your day breathing
into the harmony of mind, body, and spirit. Thank you for meditating with me.
Peace.
Written + Performed by: Jessica Haessly
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Support The Meditation Well on Patreon.
Thank you for meditating with me today!
Meditation Script:
Find a comfortable place to be in your body, seated or lying down. As you settle into
your space, notice where in your body you may be holding unnecessary tension or
effort. Deep breath in to notice. Deep breath out to relax whatever you can.
Bring gentle awareness to your mental and emotional space. Deep breath in to
notice whatever thoughts and emotions arrive. Deep breath out to let go of any value
judgment or physical tension connected to your thoughts and emotions.
Now, take note of any remaining tension. Perhaps bringing to mind a challenge you
are currently experiencing. If you are mostly experiencing contentment, rest in
that space, enjoying the ease of the moment. Whatever is going on in life, and
whatever you’re experiencing in mind, body, and emotion, bring to mind the
image of a tree standing tall in the midst of a rushing river. As you look out across
the river, standing solidly on the earth along the shore, you watch waves
rushing into and around the solid, seemingly immovable trunk of the tree. You
hear the whoosh of the water. The trunk is solid, but not too thick around,
some branches remain bare, while others stretch up toward a blue-gray sky,
forest green leaves fluttering in the warm, summer breeze.
Here, feeling still, admiring the stability of the tree, you become like this tree.
Imagine removing your shoes, stepping confidently into the water at the edge of
the shore, cool water moving quickly into and around your ankles, your feet
solidly planted. Stable as the tree, you reach your arms up toward the blue of
the sky, energy through your fingers as you look up. You hear the river, the
birds, leaves in the breeze. You feel calm and secure even amidst the motion of
waves. In this imagined space, bring back to mind whatever challenge is occurring
in your life. If you are in a season of contentment, rest here. Imagine the
challenge as waves, water rushing toward you. But you are a tree, rooted deep
into the earth, unmoved by the waves, and yet continuing to grow and reach and
extend, continuing to both breathe in the support of the air around you while also
offering life to all those within your sphere of influence. Breathe in the life
that supports you. Breathe out life-giving words, thoughts, actions that help
support others.
Gently, letting go of this image, the scene of a rushing river and a still and stable tree,
return your attention to the space you’re in. Bring gentle movement to your
body, enjoying deep breaths in and out through your nose. Notice the feel of
the support beneath your body. Notice aromas and any taste on your tongue.
Bring attention to sound. And slowly, blinking open your eyes, notice what you
see. Move into the next portion of your day with a sense of stability and
continual growth. Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
Today, I invite you to journal or mentally reflect on your day. Find a comfortable
seated position either on the floor, upon a cushion, in a chair, or on a sofa.
Position your body in a way that feels supported, relaxed, and alert. Recall
how your day began. Gently remembering your mental, emotional, and physical
space, what actions did you take or not take to set the tone for your day. What
was the tone? How did you navigate joy or pain, ease or tension, harmony or
conflict? Contentment? Recall if your day went as expected or were there
moments that interrupted the flow of your day?
Recall your most challenging moment. Breathe. Whatever your response to that
challenge, take note of what if anything you would do differently. Bring fully to your
memory the moment of challenge, all of the senses involved, the thoughts, the
emotions. Now, if you navigated the challenge in a way that aligns with your values,
offering sound reason and kindness to the moment, enjoy a deep breath in,
knowing that it is within you in moments of challenge to move through and beyond.
Breathing out, let go of the moment.
If you would have liked to respond to that challenging moment in a different way than
you did, imagine what you would have done differently. Enjoy a deep breath in,
knowing that there is within you in moments of challenge a higher self way to
move through and beyond. Breathing out, let that moment go.
Recall your
most peaceful, harmonious, or joyful moment in your day. Remembering your
physical, mental, and emotional space in that moment, bring to mind all of the
senses involved in that moment. Perhaps you saw something that brought you joy
or heard something that instilled peace. Perhaps you smelled or tasted
something pleasant or touched or felt something that set you at ease. As I count
down from 5 to 1, slowly, gently, knowing that there is within you the capacity
for peace, harmony, joy, let that moment go arriving fully in the here and now.
Enjoy a deep breath in, then slowly exhaling—5, 4, 3, 2, 1—rest in this moment.
Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
Find a comfortable place to be in your body, where you feel both relaxed and alert. Bring
to mind an intention, something you want to get out of today’s meditation session. You
might consider the question: how do I want to show up in my life and the
world after this practice?
Now, eyes open or closed, notice what you sense. What do you see? What do you hear?
What do you smell? What do you taste? What do you feel, physically? Notice your
breath. With each inhale notice where you may be holding tension. Which each exhale,
notice where you can relax. What thoughts arrive? As thoughts arrive, notice
any judgment that comes up with the thought. What judgments can you release in
this moment? What emotions arrive? As emotions arrive, notice any judgment that
comes up with the emotion. What judgments can you release in this moment?
Bring your attention to your toes, feet, lower part of your legs, knees, thighs, hips.
Bring your attention to your fingers, hands, wrists, forearms, elbows, upper
part of your arms, shoulders. Bring your attention to your belly, lower back,
mid-back, upper back, chest. Bring your attention to your neck, jaw, chin,
lips, cheeks, nose, eyes, forehead, back of your head, crown of your head.
Feel the support beneath your body. Breathe. Relax.
Engaging your imagination, imagine that you are standing on the outer edge of a
decorative circle. The outline of the circle is earth red. Here, imagine feeling safe,
grounded, supported by the earth beneath your feet. Imagine others standing with you.
Together, you take a step inside the circle. You’re standing on a shape the color orange.
Choose the shape. Here, you feel a sense of joy, passion, delight. There are
fewer people standing with you, but you are not alone.
Together, you take another step inside the circle.
Choose another shape. Imagine you are standing on that shape, the color yellow.
Here, you feel a sense of empowerment, boldness, confidence. There are even
fewer standing with you, but you are not alone.
Together, you take another step toward the center of the circle. Choose a shape. You
step on this shape, the color green. Here, you feel the embrace of a loving hug and
feel loved and loving toward others. There are fewer people standing with you,
but you are not alone.
Together, you take another step nearer the center of the circle. Choose a shape. You step
onto that shape, the color blue. Here, you begin to tune into every kind and
uplifting word that has been spoken to you. AND, you feel free to express
yourself, to use your voice. In this space, only those closest to you stand
with you.
With words of encouragement, they invite you to take the next two steps alone, knowing
you carry them with you. You step forward onto the shape of a diamond, purple in
color. Here, you feel strong in what you have learned from books, people,
music, art, school, any other external entity. Rest. Breathe. Imagine returning
to a time where you had no knowledge.
Letting go of every judgment, letting go of ego, you take one final step onto the shape of
a butterfly at the center of the circle, indigo in color. Here, you feel
infinite, wise, and at rest. Breathe.
In this space of infinite wisdom, recall your intention. Rest in your intention as you
imagine yourself walking in a...
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Thank you for meditating with me today!
Meditation Script:
Find a comfortable place to be in your body, seated or lying down. During this
single-pointed focus practice, I invite you to bring your attention to a single
sensation you notice in your body. Eyes open or closed, direct your attention
fully to the area of the sensation. Notice any heaviness or lightness. Notice
coolness or warmth, tension or ease. As you keep you focus fully on the
sensation, observe any change in sensation. Aware of the space you’re in, notice
any interaction of sensation with the support beneath your body or the air on your
skin or the smallness or expansiveness of the space you’re in.
Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to any
thoughts that arrive connected to what you physically feel. Attach no value
judgement to thought. Simply notice, breathe, allow, let go.
Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to any
emotions that arrive connected to what you physically feel. Attach no value
judgement to emotion. Simply notice, breathe, allow, let go.
What thoughts or emotions remain? How is your physical sensation shifting, if at
all. Notice the rhythm and pace of your breath. Focusing on that single
sensation, gently say to yourself, “I am sensing. I am sensing.” Focus. Breathe.
Bringing gentle movement to your body, aware of the support beneath you, the air on
your skin, sounds around you, taste and smell, open your eyes if they’re closed to notice
the space around you. Directing your focus from that single sensation to all of
your senses, move forward into the next part of your day with an enhanced body
and spatial awareness.
Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
In today’s episode, I invite you to engage in a bit of creative visual art. Using a pen or
pencil and a piece of paper, draw a circle of any size in the center of your piece
of paper. Fill in the circle with your pencil or pen until it looks like one
black dot. Situate your body (seated or supine) in relationship to the page so
that the dot is at your eye level. Once in place, fix your gaze on the dot. As
you maintain focus, notice your breath. Observe the pace, the rhythm, the depth.
Breathing, notice where you can soften, bringing ease to your shoulders, hips,
elbows, knees, face, fingers, toes. Focus. Breathe.
Notice thoughts that arrive as you fix your gaze to the single black dot. As thoughts
arrive, notice any physical sensations that arrives in connection to thought.
Notice any emotions that arrive in connection to thought. Attaching no value
judgement to thoughts, sensations, or emotions, simply observe what is and what
shifts. Moment to moment, focused on the dot in the center of this piece of
paper, notice any change to your perception. Do you perceive the dot to move?
Do you perceive the dot to fade away? Mindfully, notice how you perceive the
dot moment to moment.
Now, notice how you perceive your physical space. Where do you perceive ease? Where
do you perceive discomfort? Focus. Breathe. Now, notice how you perceive your mental
space. What thoughts bring you a sense of ease? What thoughts bring you a sense
of discomfort? Focus. Breathe. Now, notice how you perceive your emotional
space. What emotions feel light? What emotions feel uncomfortable? Focus.
Breathe.
Notice the dot. Hold your eyes closed for just a moment with your next blink. Eyes open,
shift your gaze to the color of the paper around the dot. Notice the space. Bring to
mind one mildly difficult moment you experienced this year. Now, consider the
moment, gently repeating to yourself, “I am here now. I am here now.” Returning
your gaze to the dot, imagine that dot is the mildly difficult moment. Drawing
your gaze back to the space around the dot, imagine this space as possibility,
expanse, growth, forward movement.
Bringing some movement to your body, shift your gaze from the sheet of paper to the
space around you. Resting here, enjoy a deep breath in, deep breath out, and
move into the next part of your day focused and fully engaged in each moment.
Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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Thank you for meditating with me today!
Meditation Script:
For this meditation, light a candle or use a
battery-operated tealight as the object of focus. Once you have your flame,
whether real or electronic, set your candle level with your eyes a few inches from
your face. Please adhere to any safety precautions necessary for the safety of
yourself and others. Once set in place, sit comfortably, feeling relaxed,
supported, and alert. Keep your gaze focused on the flame as you enjoy a few
deep breaths in and out through your nose. Inhale, feeling your breath expand
to the sides of your body. Exhaling, feel the muscles along your sides soften,
your shoulders relax. Inhaling, continuing to focus on the flicker of the
flame, bring awareness to the length of your spine from just above your
tailbone to the base of your skull. Exhaling, notice the colors of the flame, bring
awareness to the support beneath your seat. Inhaling, notice the length of the
flame. Exhaling, remaining relaxed through your shoulders, feel a subtle lift
through the crown of your head. Focus. Breathe.
As it feels appropriate for you, gently sway your body with
the soft sway of the flame. Gazing at the flame, imagine the fire reflected in
your eyes, that fire alight within you, illuminating for you, in this moment,
whatever you need to see. Imagine the flame illuminating for you spaces needing
love, healing, joy, life, wisdom, clarity. Imagine the flame illuminating for
you whatever within you is love, offers healing, exudes joy, gives life, shares
wisdom, is clarity.
Focus. Breathe.
Now, putting out the flame, close your eyes. See the light
within you, illuminating once darkened places. See yourself as light, illuminating
darkened places that surround you. Deep breath in. Deep breath out. Gently open
your eyes. Move through your day or into rest focused and illuminated. Thank you
for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
Finding a comfortable and supported seated position, relax your shoulders, face, fingers,
toes. Feel your sit bones firmly anchored to the support beneath you. Notice
the length of your spine from the tailbone to the crown of your head. Breathe.
Today we’ll focus on the mantra So Hum. A two word Sanskrit phrase meant to
encourage a sense of oneness with all life. “So” means “that.” “Hum” means “I.”
The phrase or mantra taken together to mean, “I am that,” or “I am one with
all.”
As you continue to enjoy deep breaths in and out through your nostrils, bring to mind
the image of the earth as though seen from outer space. In this imagined space
outside of the Earth, but in space, among stars and planets, the sun, and many
moons, you begin to feel yourself in orbit as though you are a planet.
With this sense of oneness with the universe in mind, find a deep breath in through your
nose, open mouth exhale. Deep breath in, sigh it out. Deep breath in, then
repeat to yourself, “So Hum. So Hum. So Hum.” Inhaling, observe any tension in
the body, exhaling soften whatever you can. Deep breath in through your nose,
open mouth exhale. Deep breath in, sigh it out. Deep breath in, repeat, “So
hum. So hum. So hum.” Inhaling observe any busyness of mind. Exhaling, imagine
a calm body of water, letting go whatever you can of those busy thoughts. Deep
breath in through your nose, open mouth exhale. Deep breath in, sigh it out.
Deep breath in, repeat, “So Hum. So Hum. So Hum.” Inhaling, observe any
heaviness of emotion. Exhaling, allow yourself to express or feel or let go
whatever weight you can. Deep breath in, once more, as you exhale, repeat the
mantra, “So Hum. So Hum. So Hum.” Breathe.
Imagine yourself floating through space back into the Earth’s atmosphere, reconnecting
your mind to the space you are physically in. Notice the support beneath your body, the
sounds around you, the scents on the air, any taste on your tongue. Gently blink open
your eyes to notice the objects and shapes and colors and textures in the space you’re
in. Move through your day or into rest, feeling a sense of oneness with all that
surrounds you. Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
Position your body in a way that feels relaxed and supported. As you begin to soften
tension, taking deep breaths in and out through your nose, bring attention to
anything in your physical, mental, or emotional space that feels heavy. What
weight are you carrying in this moment? Notice any ruminating thoughts. What is
difficult to let go? Aware of tension, allow yourself to feel whatever arrives.
Allow the heaviness, the tension, the weight. Now, inhaling, fill your belly up
with breath, feeling the expanse through your front and back ribs. Exhaling, feel
your belly pull gently in, the muscles along your ribs soften to center. Deep
breath in, notice what you are carrying—the weight of your past, fears for the future,
present pain. Deep breath out, allow whatever weight you hold to release. Perhaps,
bringing to mind the image of a balloon with a string. Inhaling to notice the
string you are holding, exhaling to release your grip and, in this moment, let
that balloon go.
Here, repeat gently to yourself, “Re lease. Re lease. Re lease.” Deep breath in through your
nose, open mouth exhale. Inhale, sigh it out. Inhale, then repeat again, “Re
lease. Re lease. Re lease.” Give yourself permission to let go of any weight
that holds you back from greater peace and joy. Inhale, open mouth exhale.
Inhale, sigh it out. Inhale, once more repeat, “Re lease. Re lease. Re lease.”
Move through your day or into rest with a sense of lightness, embracing calm with every
breath out. Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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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 to
your breath. Notice your inhale, exhale. Notice the expanse through your belly,
lift of your chest and shoulders as you breathe in. Observe and feel the pull
of your belly inward, shoulders and chest relax as you breathe out.
Deep breath in through your nose, open mouth exhale. Deep breath in through your
nose, sigh it out. Deep breath in through your nose, as you exhale vocally express the
word, “Breathe.”
Notice how you feel from the tips of your toes to the crown of your head. As you breathe
in, imagine a spiral of air coming in through your toes, spiraling up through
you body to the crown of your head. As you breathe out. Imagine that spiral of
air coming down through the crown of your head through your body and out through
the tips of your toes.
Deep breath in through your nose, open mouth exhale. Deep breath in through your
nose, sigh it out. Deep breath in through your nose, exhaling, sigh out the word, “Breathe.”
Now, breaking down the sounds of that same word, pressing your lips together,
express just the sound of the B. Inhale, exhaling sound out the r e a, Rea. Inhale, exhaling
sound out the t h e, the. Returning to your natural rhythm of breath, again sound out
those three parts of the word breathe, redirecting your thoughts toward the sound of the
word, for a moment letting go of meaning, and repeating this mantra 7 times: “B
Rea The. B Rea The B Rea The.”
Deep breath in, deep breath out. Notice how you feel. Observe any busyness or calmness
of mind. Notice tension or ease in your body. Breathe. Move through your day or
into rest, using this B Rea The mantra to quiet mental chatter. Thank you for
meditating with me. Peace.
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For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.
Thank you for meditating with me today!
Meditation Script:
As you settle into a comfortable and support place in your body, take a few deep
breaths in and out through your nose. Bring attention to your thoughts. Aware of what
thoughts arrive, notice any attachment of emotion to thought. Notice any
physical sensation attached to thought or emotion. Deep breath in, deep breath
out. Attaching no value judgment allow yourself to feel, think, be.
Here, bring to mind the image of flowering plant. Imagine you have planted the seed,
watched it grow, and now it is in full bloom. What is the plant your
imagination brings to mind? Perhaps a flower, a decorative plant, an herb, a
vegetable, or a fruit. Whatever the plant is, imagine it in full bloom. Notice
the color or colors, the shape and size. Imagine the roots fully spread through
the depths of the soil. Imagine you can breathe in the aromas of your flourishing
plant. Bring awareness to the thoughts and feelings that arrive as you look on
this plant you have nourished from seed to bloom. Embrace a sense of wholeness,
feeling joyfully complete in this moment.
Now, letting go of this image, feel the air on your skin in the space you’re in. Notice the
support beneath your body. Bring attention to sounds, aromas, perhaps any taste
on your tongue. Bring gentle movement to your body, softly blinking open your
eyes. Enjoy a deep breath in, deep breath out. Move through your day or into
rest, recognizing any areas in your life where you feel you are growing and
flourishing. Thank you for meditating with me. Peace.
Written + Performed: Jessica Haessly
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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 tension
you may be experiencing in your body as you breathe in, relax whatever you can
as you fully breathe out.
Bring to your imagination the image of a sprouting seed. Notice a strong pop of green
sprouting up from a pot of soil. Taking up a watering can, you tip the can to allow water
to fall in a gentle shower over your plant. You feel the weight of the watering
can lighten as water is emptied from it. Setting the empty watering can aside, you
smile at the green stem emerging from the dark brown dirt mixture. You breathe
in the scent of the earth. You look up the to the sun peaking from behind white
puffs of cloud. In this imagined space, you feel energized by growth and
sunlight.
Letting go of this image, enjoy a deep breath in, deep breath out. Bring awareness to the
support beneath your body. Mindfully observe thoughts and emotions, allowing yourself
to feel and think, attaching no value judgment to what you are thinking or feeling,
inviting loving acceptance to wherever you are at in your own growth journey in this
moment. Move through your day or into rest, energized by growth. Thank you for
meditating with me. Peace.
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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 in
feeling the support beneath your body, find a few deep breaths in and out
through your nose. Notice any resistance as you breathe in or is it easy to
breathe fully in? Notice any resistance as you breathe out or is it easy to
breathe fully out? Feel your belly fill up with air as you inhale, feel your
belly pully gently in as you exhale. Notice your heartbeat. Bring gentle
awareness to your mental and emotional space. How do you feel in this moment? What
thoughts arrive? Notice. Breathe.
Engaging your imagination, bring to mind the image of a seed, perhaps you have in
mind a specific type of seed, flower, other decorative plant, herb, vegetable, or
fruit, or perhaps you create in your mind a fantastical seed of your
imagination’s making. Imagine holding this seed in your hand as you sit outside
on a bright and warm spring day. The air smells of fresh earth. A pot for
plants is propped up on the ground in front of you. From a bag, you scoop soil
up into your hands, then let it fall from your hands into the pot. What size is
your pot? What color? What design? Again, you scoop up another handful of soil,
hold it over your imagined pot, and let the soil fall from your hands, repeating
this action until the planter is nearly full of soil. You pick up a seed, bury
it just below the soil’s surface. After planting the seed, you retrieve a
nearby watering can, tilt the spout over the pot and begin to water the soil.
You watch as water trickles onto and sinks deep into the dirt. Setting the watering
can aside, you look up at the bright blue, sunlit sky, feeling the rays of warm
sunshine on your skin. You breathe in the fresh and crisp spring air.
Letting go of this image, bring your attention back to the support beneath your body, the
air on your skin. Notice sounds. Enjoy a deep breath in, deep breath out. Gently
blinking open your eyes, mindfully observe the space around you. Move through
your day or into rest, feeling protected and nourished in your growth. Thank
you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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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 of
our gratitude meditation. When you’re ready, settle into a comfortable place in
your body. Feel supported and relaxed. Enjoy a few deep breaths in and out
through your nose as you settle in, surrendering to the support beneath you. Feel
your belly balloon and that expanse through front and back ribs as you breathe
in. Feel your belly pull softly in, your ribs returning to center as you fully
breathe out. Deep breath in. Deep breath out.
Closing your eyes, bring to mind a person you are thankful for, living or passed. Bring to
mind this person’s face, perhaps imagining the way they speak, their body
language and unique mannerisms. Consider what it is about this person that you
are thankful for. Perhaps remember the support, love, kind words, encouragement.
Here, say to yourself, “I am thankful for [name that person]. I am thankful for. I am
thankful for.”
Now, gently blink open your eyes, and take a moment to journal about this person you
are thankful for. You might use this time to write a gratitude note to deliver to
them later. Perhaps you list the attributes of this person, or recall a memory
and describe a moment where you felt or even expressed gratitude to them. Write
down the sensations in your body, emotions, thoughts that arrive as you consider
your gratitude for them. Whatever you choose to write about, position your body
in a comfortable way for writing. Breathe.
Feel free to pause here to continue writing. As you set aside your paper and pen, return
to however you would like to position your body. Deep breath in. Deep breath out. Move
through your day or into rest thankful for the people in your life. Thank you
for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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