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The Meditation Well
Jess Haessly
Fréquence : 1 épisode/3j. Total Éps: 109
Each of us is a container for sensation, thought, emotion, and whole-body experience. Through guided meditation we can gain access to a deeper sense of peace and calm that exists deep within each of us. The more we meditate, the more we draw upon the well of calm within, increasing our ability to manage stress, regulate emotion, and focus.
Jess guides each 2-10 minute journey, drawing on her yoga + mindfulness meditation background to help empower all meditators from beginners to long-time practitioners to invite into their week a moment of deep observation, calm, and rest.
Join Jess 3 times per week in The Meditation Well.
Lire plus Réduire Données mises à jour le 04/07/2026
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Episode 109: Affirmations | Heart-Centered
Épisode 109
vendredi 2 août 2024 • Durée 09:30
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 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
Lire plus Réduire Episode 108: Affirmations | Boundaries
Épisode 108
mercredi 31 juillet 2024 • Durée 08:46
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 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
Episode 107: Affirmations | Alignment
Épisode 107
lundi 29 juillet 2024 • Durée 07:04
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 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.
Episode 106: Affirmations | Intrinsic Value + Worth
Épisode 106
vendredi 26 juillet 2024 • Durée 09:24
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 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.
Episode 105: The Sound of Birds
Épisode 105
mercredi 24 juillet 2024 • Durée 04:55
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 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
Lire plus Réduire Episode 104: Morning Gratitude
Épisode 104
lundi 22 juillet 2024 • Durée 04:56
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 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.
Episode 103: Harmony in Mind + Body + Spirit
Épisode 103
vendredi 19 juillet 2024 • Durée 07:06
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 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,
Episode 102: Imagery | A Tree in the River
Épisode 102
mercredi 17 juillet 2024 • Durée 08:57
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 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
Episode 101: End of the Day Reflection | 5 4 3 2 1
Épisode 101
lundi 15 juillet 2024 • Durée 07:54
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 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
Episode 100: Yoga Nidra | Mandala
Épisode 100
vendredi 12 juillet 2024 • Durée 13:08
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. 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,
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
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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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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
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,
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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Thank you for meditating with me. Peace.
Written + Performed by: Jessica Haessly
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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.
Written + Performed by: Jessica Haessly
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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
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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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.
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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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,
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 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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