Ashley Wray — Guided Meditations
Meditations for work and life
Episodes
21 episodes
Morning Meditation
Use this short guided meditation to start your day. Listen to it while in bed, or seated on a cushion or chair.
Evening Meditation
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.
Walking Meditation
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 pos...
At Your Desk Meditation
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.
Mindful Eating Meditation
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.&...
4-7-8 Breathing (Sleep + Deep Relaxation Meditation)
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...
3 Step Breathing Meditation
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. Thi...
5 Minute Meditation (Self Connection)
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.
3 Minute Meditation (Relaxation)
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.
1 Minute Meditation (Box Breathing)
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.
TED Speaker Meditation
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 ...
Times of Change Meditation ("Let it be")
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 ...
Self Compassion Meditation
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...
Park Bench Visualization
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.
"My Essence" Meditation
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 y...
Manifestation Meditation
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 you...
Intuition Meditation
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.
Intention Setting Meditation
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 in...
Embodiment Meditation
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 resi...