The following are a few guided meditations. When I meditate I am often at home and there are distractions, dogs barking, cars, police cars driving by, it's not perfectly quiet. I left those sounds on the recordings because I thought it might be helpful to guide you while there are distractions, just like in your life.
I like this meditation because it's easy to do any time of the day when you have a few minutes.
Guided Self-Compassion Meditation
This meditation is useful when you're feeling down about yourself. If you find you're beating yourself up over mistakes you've made, or things you've said or done this can help sooth you in those moments.
The body scan takes about 10 minutes. It's useful in relaxing your body any time day or night.
3-minute breath awareness
This is a quick, mindful breathing technique that with practice can help calm you in times of stress.
This mindful listening meditation is about 7 minutes long. It can be done at home, work, or wherever you are.