Guided Meditations

My guided meditations are designed for your relaxation. Each recording provides an example of a type of mindful practice. By exploring what brings you the most peace, you can begin to personalize your practice and focus on what is best for you. Remember, as you introduce meditation into your life, your consistency is more important than how much time you commit. By regularly returning to breath awareness, you will establish a calm, internal space that you can draw from when life becomes stressful. The only ‘wrong’ way to meditate is not to try it at all.

Guided Meditations

Is there an ideal time to practice meditation?

  • Any time of the day is suitable for meditation. Meditating first thing in the morning can set the mood for your day. A mid-day meditation can refresh you for a productive afternoon. Meditation is also beneficial right after a work day, known as a ‘happy hour’ meditation. This transitions your body from the sympathetic (stress) state to the parasympathetic (rest and digest) state. Additionally, certain meditative practices can be stimulating, so choose calmer practices before bedtime to prepare you for sleep.

How should I prepare?

  • Prior to listening to a guided meditation, silence all external distractions. Use the ‘airplane’ option on your phone if needed. Consider turning off the lights. If you’d like, light a candle or diffuse essential oil. These are not requirements; but, for some, small rituals help to create space for relaxation.
  • Next, choose your location. Try sitting in a chair to support your back and prevent your legs from falling asleep. If you do choose to lie down, be aware that you may drift off. If this happens, your body could be telling you it needs more rest.
  • Consider wrapping a scarf or blanket around yourself if you have one nearby. Body temperature can drop when you’re relaxed, so added warmth may be necessary.
  • When you are ready to begin, close your eyes as sight can be distracting. If you do not feel comfortable closing your eyes, focus your gaze in a downward direction.

What should I do after listening?

  • My guided meditations offer a small taste of a fuller practice. When my recording has finished, stay with your breath awareness for as long as you can. Focus on your breath as it moves in and out of your nose. Notice how your belly rises and falls. Consider any changes in your mood or thought patterns. Try to keep this experience with you for the rest of your day.

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Guided Meditations:

The Body Scan

Relax your body with a positive affirmation to solidify strength. This exercise is ideal before a silent meditation.

Loving Kindness:

Cultivate gratitude for your family, your health, even your ability to breathe. Giving thanks opens you up to the fullness of life.


Visualize an autumn day to release stress and refocus your mind. Use your creativity to paint the colors of a fall scene.
Visualize a peaceful sunset to calm your senses and stimulate your creativity.


Focus on your breath. Become more in tune with your body. Embrace your internal world.
Mindful techniques help you to relax your body and mind. Observe your present moment with peace.

About Alyssa:

Alyssa is a certified Meditation and Mindfulness Instructor. She completed her 200 hour teacher training in 2017 through the McLean Meditation Institute. She leads regular sessions with private clients and teaches group studio classes. Alyssa also hosts retreats and workshops for businesses and firms around the country, notably: Marriott International; Embassy of Canada; Sweetgreen; YPO; SEIU; and Bain Capital. For more information about her offerings, please inquire here.

Disclaimer: Material presented on this website should not be considered medical advice. Always speak to your doctor or qualified health provider to determine what’s right for your health plan.

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