Ashley Wray — Guided Meditations

Use this short guided meditation to start your day. Listen to it while in bed, or seated on a cushion or chair.

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Listen to this meditation before going to sleep. Taking time to yourself after a long day allows your to decompress and release any busy thoughts or tensions. This short guided meditation helps you transition to sleep.

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Walking and listening to a guided meditation is a great way to align your mind, body and spirit. Try this meditation when going for a walk where you can pay attention to your breath and each step. Ideally, somewhere in nature. If that's not possible, try doing this away from a busy road so you can bring full attention to yourself in each moment.

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Listen to this guided meditation for a reset during your work day. This could be done between meetings, before entering a difficult conversation, before taking on a new project, or when you simply need a moment of calm.

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How much mindfulness do you bring to your meals? Listen to this meditation as a reminder to bring awareness and joy to each experience while eating. Mindful eating allows us to taste each bite with more awareness, and to savour the experience. 

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The technique of 4-7-8 breathing supports us in finding a deep state of relaxation. This is great for when we are wanting to go to sleep, or fall back asleep, or when our minds are especially busy. The breathing supports a sense of calm when we are in "fight or flight" mode, or feeling reactive and anxious. The practice allows us to slow down and relax into ourselves. 

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This short meditation will teach you to gather your focus and attention, and return to yourself without judgement when your mind begins to wander. Use this practice to become more aware of your thoughts, body, and how you carry your energy. This practice empowers you to learn present moment awareness, and how to embody it through the day. 

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This 5-minute meditation allows space and time for you to re-establish self connection. Take a five minute break to slow down, breathe, and reconnect to your inner self. 

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Use this 3-minute meditation when looking for a short relaxation break. Meditating for even three minutes can help us calm our nervous system and bring us from fight or flight to rest and digest. 

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Use this short guided meditation to re-set, re-calibrate, and re-align when you are feeling overwhelmed. Box breathing is a simple way to come back to your breath and body.

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