Ashley Wray — Guided Meditations

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. Support the show

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. Support the show

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. Support the show

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

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.  Support the show

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.  Support the show

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.  Support the show

A body scan meditation is great for aligning our body and mind. It brings us back to the present moment, helps to reduce stress, and increases self awareness. This meditation can be done sitting in an upright position, or can be done laying down before going to sleep. Support the show

This meditation is meant to provide you with a confidence boost. Allow yourself to shift into gratitude, compassion and kindness as you welcome a feeling of confidence. This meditation will help you align with and go after your dreams with an open heart.  Support the show

This short meditation teaches us to be in our body and feel the sensations present within us right now. Bringing our attention back to the body, allowing those thoughts and feelings to be there, without getting pulled into them, teaches us resilience. It also teaches us to stay in the present moment with self awareness.  Support the show

This is a short meditation on intention setting. This can be done first thing in the morning, to set an intention for your day, or perhaps before a meeting, presentation or event. Allow yourself to visualize and set your intention — and invite the question "What if it turns out better than you could have imagined?"   Support the show

This is a short meditation on connecting to your intuition. Holding a question loosely in your mind’s eye, allow yourself to contemplate with deep self connection. Tap into your inner knowing, and learn to trust yourself.  Support the show

Manifestation is not about changing the present moment but holding gratitude for what is, while visualizing, allowing, welcoming something more for ourselves. Listen to this short guided meditation to bring appreciation and inspiration into your daily life.  Support the show

What is your essence? Who are you, beyond the name, title, role, standing in society? Who are you at your core? What is your essence? Use this meditation for deep contemplation, allowing you to see yourself for your true nature and connect to your essence.   Support the show

This guided visualization offers an opportunity to reflect on values, purpose, and what's truly important in life. Find a quiet place, a comfortable seat, and embrace the journey this visualization offers. Support the show

Self compassion is an important practice — and is often something we overlook. Listen to this meditation to begin a practice of self love, non judgement, and kindness towards yourself. How are you speaking to yourself today? Are you speaking to others with more kindness than you do yourself? Welcome a practice of gratitude, kindness and love and see how it impacts your mood, energy, and how you sh...

Listen to this guided meditation when going through times of change. While we often want to rush through the unknown, this meditation offers the mantra "let it be." Learn to sit with yourself and find a sense of calm when everything around you is changing. You just might find this welcomes a sense of ease and acceptance during times of uncertainty.  Support the show

Listen to this meditation before you're about to go on stage, give a presentation, or publicly share something that is deeply important to you. This meditation was initially recorded for TED Talk speakers, and is meant to empower those who are stepping into their purpose by delivering an important, meaningful and deeply aligned message.  Support the show

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. Support the show

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.  Support the show

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.  Support the show