Embody & experience mindfulness-based yoga & meditation for stress reduction.

Experience the heart of Yoga & Mindfulness with Lisa Pollard. 

Mindfulness-based yoga & meditation practices which explore the inter-connectedness of movement & stillness in the spirit of self-care. Lisa's open-hearted approach to facilitating mindfulness creates a warm inviting space to discover the joys of these mind-body practices. 

Lisa has 30 years of ongoing yoga & mindfulness self practice, join Lisa  to embody & enjoy ongoing practice to support well being, reduce stress, anxiety, and tension in the body, heart, and mind. 

Touch gently into the present moment, remembering to be awake and see things as they really are. Learn to cultivate kindness, patience, and generosity towards yourself and others. May your practice continue to grow and nourish, listen deeply and trust this unfolding exploration into presence.
Love & Blessings 
Lisa

Lying Down Yoga Sequence

Lying Down Body Scan

Awareness of Breathing, Body & Sounds

Standing Yoga Sequence

Four Postures Practice

Rest & Renew

Sitting, Walking, Breathing

Breath & Touch

Mindfulness Bells

Releasing Tension

Immune Support & Vitality

Smiling Inside

Soothing & Calming the Mind

Moving with the Breath - Learn to Release Agitation

Caring for Your Spine

Chanting Om to Extend the Out Breath & Calm the Nervous System

Alternate Nostril Breathing - Nadi Shodana

Healthy Joints - Freedom of Movement

Comfortable with Silence

Stability & Balance

Stop, Sense & See

Release & Refresh

Mindfulness Bells - Extended Practice

Pausing into Presence

Remember to Breathe

Steady & Smooth

Breathing Hands

Tuning in & Being With

The Seed of Meditation

Open Twist to Support Internal Organs

Progressive Muscle Relaxation

Sensing, Soothing & Rocking

Walking Meditation - Extended Practice

Gayatri Mantra - Dedication to the Sun

Healing Chant

Opening Chant - Ashtanga Yoga (8 Limbs)

Legs on the Lounge - Body Scan

Shhh Breathing for Ease

Shoulder Breathing

4 Part Breathing

Soothing Through Touch

Centering & Grounding

Humming Breath for Ease

Straw Breathing to Calm the Mind

Supporting the Eyes

Heart Space

Healing Hug

Releasing Stress

Standing Yoga & Pause Breathing

Yoga & Lions Breath

Yoga, Breathing & Sound

Fear Is Here

The Sacred Pause

The Mermaid Pool

Pause & Breathe

Chair Posture

Basic Relaxation Posture

In & Out

Taking Your Seat

Kneeling Posture

Walking Meditation

Breath & Body

Legs on the Chair

Feeling Tone

Coming Home

Awareness of Breathing

Standing Mountain

Thoughts & Feelings

Walking Meditation-Sense Doors

Neck Care Sequence

Pleasure Walk

Sounds & Thoughts

Caring for your Spine

Grounded & Present

Body Sweep Part by Part

Opening to Sounds

Breath & Sounds

Centering Breath

Belly Breathing

Sati-To Remember

Travel Sleep Stories for deep rest & renewal, a place to unwind with curiosity and listen to storylines from the heart. Make some time to calm the nervous system and let go into deep listening; allowing time to rest, restore, and renew at bedtime for deep sleep.

Join Lisa Pollard and listen to travel sleep stories for deep rest & renewal. The gentle supportive guidance will support a calm place to unwind, with curiosity, with storylines from across the globe of heart and adventure. Make some time to calm the nervous system, allowing your mind to let go into deep listening for deep sleep.

Surf to Sand

On the Meekong with Annie

Fabulous in Fiji

5 Weeks in India

Siem Reap with Libby

Cycling Around Uluru

Yoga in Santorini

The Tip of Borneo

New York to Toronto

Bali to Lombok

To the Top

Chicago Lights

Los Angeles To Mexico

Lisa Pollard

Yoga & Meditation Teacher

This guided meditation is to support you to look after your neck and encourage gentle movement here. We can often carry lots of tension in the upper body from stress and over thinking. I hope you enjoy this practice and it can support you into balance and well being. 
Best wishes
Lisa Pollard
www.lisapollard.com


A short guided practice using touch and warmth to soothe the eyes which can become tired from too much screen time, reading and just being tired or stressed. Learn to pause take a breath and use your hands to support well being. I hope your practice grows each day.
Best wishes
Lisa 

Caring for your spine is very important when supporting the autonomic nervous system. It's especially important to move your spine in many different directions to calm the nervous system. Thank you for joining me in yoga today and I hope you can continue top practice each day.
Best wishes
Lisa 

Extended version of mindfulness of bells, allowing attention to rest with the sound of the mindfulness bells. Cultivating your practice to introduce silent practice and coming back to where your attention is within the silent practice. Enjoy your practice and I hope it continues to grow each day. 

 Gayatri Mantra - Om Bhur Bhuva Swaha or chanting to the divine light within and the strength & beauty of the sun, may this divine light illuminate us. I hope you enjoy listening to this chant, it can be a lovely way to start the day and to open to the benefits of meditation and strengthen your breathing. May you feel nourished by the  sound and vibrations in your body today. Thank-you for your practice and being present with this ancient chant to awaken the senses and the heart.
Best wishes
Lisa 


Supporting your immune system is an important part of your meditation practice. When we meditate, the by product of the practice can be an increase in energy, feeling more engaged with life and a stronger immune system. We can do some simple movements each day to invite wellness into the body. Whatever ever we do with the body affects the mind and whatever we do with the mind effects the body. Enjoy your practice and I hope it supports you into wellness each day. Explore these simple body practices to encourage a stronger immune system for you, especially when the seasons changes, during illness or recovering from a virus. I like to do these practices each day to bring energy into the body, heart & mind. 

Shoulder breathing is a short guided pranayama practice to invite us to breathe more deeply using movements with the arms and shoulders. tension is often held in the shoulder girdle, when we go into the fight part of the sympathetic autonomic nervous system the shoulders arms and hands can become tense. this practice can bring awareness to this part of the body and we can use the breath to release ongoing stress in this part of the body. I hope you can feel more alive from this pranayama practice to feel prana or energy building in the physical body. 
Thank you for meditating with me and exploring this breathing practice today.
Love & blessings 
Lisa 

Chanting Om, pronounced AUM is the sound that represents the Universal energy, peace or love. It is traditionally chanted at the beginning and end of a Yoga Practice. When we chant the vibrations have a physical affect on the nervous system, decreasing blood pressure and improving heart health. Experiment with chanting and notice how you feel after this practice, is there more energy or aliveness in your body? Or can you notice a sense of ease as you learn to lengthen and extend your out breath. Chanting can also calm the mind, similar to meditation. As we chant we can feel the vibrations of nature inside of ourselves. Thank-you for your ongoing practice. 

Shhh breathing for ease is a pranayama practice to learn to make a gentle, smooth, steady sound with the out breath. This can invite ease in the physical body and the mind. The breath becomes a bridge between the body and the mind. Notice how extending the out breath can support the parasympathetic branch of the autonomic nervous system to rest, repair & digest. 
Enjoy your ongoing practice and this can be a great practice when tension and stress is building in the body heart & mind. 
Thank you for meditating with me today.
Love and blessings 
Lisa 

Heart Space is a short guided meditation to cultivate gratitude as an antidote to fear or worry. Touch and breath is cultivated in this practice to support ease. 
Thank you for your practice today.
Best wishes
Lisa 

The body sweep is an invitation to take care of your body, part by part as you explore the language of sensation. Learning to stay present with the physical body and be with any part of the body in this caring careful way. I hope your practice supports you to back into balance today.
Thank-you for your ongoing practice.
Best wsihes
Lisa Pollard
www.lisapollard.com

A grounding practice of yoga, breath and awareness to support cantering into the body during this time of uncertainty. May we all know peace and ease and remember to move, breathe and sooth ourselves through yoga & meditation. 
Thank you for your ongoing practice.
Best wishes
Lisa 

This short guided practice is to encourage a pause breathing space with touch, a moment to feel into the body with support and gentleness. This practice can be repeated during the day if you are feeling stressed or disconnected from your body. 
Thank you for for your ongoing practice.
Best wishes
Lisa 

Moving with the breath is an invitation to notice the touch of the hands as you breath in and out. This short practice can create a space for your attention to rest with the breath and the movement of the arms and hands to invite  calm and steadiness when agitation is present in the body, heart or mind. I encourage you to experience some ease and a sense of being grounded as you learn to move gently with your breathing. Enjoy your practice and I hope it can support you into wellness and balance. 

Tuning in and feeling our changing emotions can offer us an opportunity to befriend and attend to our internal experience. This practice invites you to touch into what is here and name it, leaning in to what is here to be known. Sometimes we can tune in and be with our internal world for a few moments and slowly sense how to come back into balance. Touching in for a few moments, being with, using touch and then creating a bigger container, expanding out to seeing & hearing. I hope you can return to balance with this short guided meditation learning to pause regularly, knowing this changing  flow of experience. Thank you for your ongoing practice.
Best wishes
Lisa 


Coming Home is a short guided mindfulness practice, an invitation to come home to the body, mind & heart. Learning to open your awareness to seeing in your visual field and hearing. Find a place where you could perhaps see in nature or out a window. This practice invites you to open and close the lenses of your awareness, noticing what you can see and hear and then coming home to the body breathing. I hope your practice can support you to open and close the sense doors as you rest in the present moment. 
Best wishes
Lisa Pollard
www.lisapollard.com

We often get caught up in the fast pace of life and forget to take some time to Stop, Sense & See. This short guided practice is an invitation to remember that we can choose to stop and sense into our physical sensations within the body and notice what is here. Are the sensations pleasant, neutral or unpleasant? Learning to be with these different physical sensations is a wonderful way to be awake and alive in each new passing moment. We can open to our awareness and include what we can see in our visual field as a way of tuning into the freshness & beauty around us. I hope you enjoy your ongoing practice and it can anchor you back to the present moment again and again. 

Feeling Tone is a short guided meditation to learn to pay attention to the feeling tone in the body. Feeling tone is the second foundation of mindfulness and this is where we register if something feels pleasant, unpleasant or neutral. This practice helps us to know what is unfolding in the body, heart & mind and informs us of what is here to be known, moment by moment. We learn to relate to our experience or understand the hedonic tone,  being with different feeling tomes without judgment. We can become more resilient as we learn to stay even if our habitual habit is to want to push away or pull towards these various states in the body. Thank you for your practice today and I hope it can support you to be with what is. 

Refreshing your body through touch, massage, gentle movement and attention is a wonderful way to refresh your body and to release tension. When we are stressed the body holds tension, particularly in the face, tongue & jaw. This short guided practice is an invitation to gently let go of ongoing tension through simple movements with your body to invite ease. I hope you can continue to move towards balance with your practice today. Thank-you for your ongoing commitment to being aware and awake in your body heart & mind. 

Legs on the chair is a guided meditation where the legs are resting on a chair or couch. This practice is designed to elevate the legs higher than the heart and this can give the heart a rest. Try this practice if you are feeling low in energy or in the afternoon when your energy can naturally dip. This restorative yoga pose is very beneficial for well being and I like to do this practice also after eating meals to support digestion. 
Best wishes
Lisa Pollard
www.lisapollard.com



This short guided mindfulness meditation, invites the breath to the center of your awareness. Feeling the sensations as you breathe in and out. You might feel the sensations at the nose, throat, chest or abdomen. Learning to rest your attention wherever the sensations are most obvious to you. I hope you can learn to train your mind as you stay with the natural breath, coming back when the mind wanders. Mental noting may help you experience the breath and this can sometimes support your practice. May your ongoing meditation continue to nourish you each day, as your intention grows to practice regularly with kindness & patience. 
Best wishes
Lisa Pollard
www.lisapollard.com

Being comfortable with silence is an important ingredient when developing a daily mindfulness practice. We learn to hang out in awareness and develop this natural rhythm of being with ourselves as we are and get to know what arises in our field of awareness. This practice will invite you to rest in the silence and notice what is present in the body, mind & heart. As your practice grows your ability to sit in silence will grow each time you can find the space to practice. Nature loves rhythms and even a short time being with yourself can be a real gift to your health & well being. Enjoy your practice and I hope it continues to nourish you. 

This guided meditation invites the practitioner to take care of yourself in nature. A walking meditation to connect with anything that registers as pleasant inside the body and around you. Walking naturally and pausing when there is anything pleasant, pause and take in the goodness of each new moment. Thank-you for your practice and I hope this can nourish you today.
Bestwsuges
Lisa Pollard
www.lisapollard.com


This short guided mindfulness meditation invites the attention to rest at the end of the out breath, when there is a quiet pause or gap, often called the seed of meditation. This is when the physical body becomes still, just for a moment before the next in breath enters the body. Try resting in this quiet place and discover the joys of meditation as your practice invites you into stillness and quiet. Thank you for your ongoing commitment to meditation and the exploration of these mind body practices. May you find ease and peace within the experience of your practice today. 
Best wishes
Lisa 


This guided yoga practice supports the body to gently twist and open whilst being supported on the floor with props. These slow movements can support digestion, release tension and open the chest & heart area where contraction can be felt from stress, sitting & over thinking. I encourage you to work intimately with the body each day, only doing what feels comfirtable within your own range of movement. Enjoy your practice and I hope it invites ease today. 
Best wishes
Lisa 
