Episode 57

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Published on:

5th Jan 2024

Episode 57: Mindfulness | Shoulders

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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, seated or lying down. Bring attention to

your breathing. Notice your inhale and exhale. Become aware of the speed of

your breathing. Notice the rhythm of your breath. As you breathe in, notice

where you may be holding tension. As you exhale, let go, soften. What can you

relax? What tension remains?

Bring attention to your shoulders. Are you holding tension? Is there any pain? Do

your shoulders feel relaxed? Notice what you feel, attaching no value judgment

to whatever arrives. As you breathe in, actively lift your shoulders up toward

your ears. As you breathe out, ease your shoulders down away from your ears.

Consider the weight your shoulders have carried, either physically or metaphorically.

What are you carrying right now? Imagine the weight of a backpack hanging off of

your shoulders. Feel the heaviness. Imagine carrying this weight as you walk.

Find a deep breath in. As you breathe out, imagine the weight begin to lighten.

Deep breath in to notice the weight, deep breath out to feel the weight lighten

more. Once more, find a deep breath in, aware of this imagined weight.

Exhaling, feel the weight of the backpack fully release from your shoulders.

What emotional weight can you release with this imagined physical weight? Breathe.

Bring awareness to your sense of touch, the firmness or softness of the support

beneath your body, the air on your skin. Notice any taste on your

tongue—bitter, sour, salty, sweet. Observe aromas as you breathe in. What do

you hear? Bringing gentle movement to your body, softly open your eyes. What do

you see?

Notice your shoulders, relax whatever tension you can that remains. Allow yourself to let

go of unnecessary weight as you move through your day. Thank you for meditating

with me. Peace.

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About the Podcast

The Meditation Well
Mini Guided Meditations for All
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.

About your host

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Jess Haessly

Jess is a Yoga + Meditation + Mindset Coach and Founder of Yoga Story in Appleton, Wisconsin. With 7+ years of teaching experience, a focus on mindfulness-based meditation, and a deep interest in the neuroscience and research behind yoga + meditation practices, Jess uses her knowledge, intuition, and soothing voice to empower individuals to find peace within even just for a moment.