A guided short breathing practice to lengthen the out breath and calm the mind. We often breathe faster when our mind is racing, so learning to invite a slow long smooth out breath has a soothing effect on the mind. I hope you can practice some breathing today as the breath is the bridge between the body & the mind. Best wishes Lisa

Straw Breathing to Calm the Mind

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

Shhh Breathing for Ease

A short guided breathing practice with sound and vibration to calm the autonomic nervous system. This practice can allow a long out-breath which encourages a deeper in-breath to calm the body and reduce agitation. Thank you for your ongoing practice. Best wishes Lisa

Humming Breath for Ease

This short guided mindfulness practice invites the union of breath and body. Inhalation hands open and exhalation the palms gently touch each other. Connecting the breath and the movement is a way of bringing the mind into the palms of both hands. This practice can be a support for you if you have difficulty being present and your mind is often racing. A moment to pause and be with the breath and touch, breath by breath, moment by moment. The touch of the hands is an anchor for the mind and this can also regulate breathing. Thank you for your practice and I hope this short practice can have a soothing effect on the body, mind & heart.

Breathing Hands

Alternate nostril breathing is also known as Nadi Shodana. This breathing practice or pranayama stretches the breath, nadi meaning channel, and shodana meaning purification. This practice is aimed at cleaning or purifying the mind-body. It is suitable for anyone, as it is gentle and has a pacifying or calming effect on the nervous system. Alternate nostril breathing infuses the body with oxygen, releases toxins, stress & anxiety, and also supports balance and concentration. This practice can be helpful if you are feeling agitated or would like to invite mental clarity. Your breath must remain gentle and slow, inviting ease throughout your body. I hope you can enjoy this practice and feel the benefits daily.

Alternate Nostril Breathing

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

Shoulder Breathing

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

Healing Hug

Allow the sound of the mindfulness bell to bring your attention gently back to the present moment and to be curious about what arises. You may be aware of sounds, breath & body, or the changing nature of thoughts & emotions. The practice is about being awake and noticing various aspects of this unfolding experience. I hope you enjoy listening to the sound of the bells as you wake up to each new fresh moment. Thank you for your ongoing practice and I hope it can support you to be present a little more each day.

Mindfulness Bells

This healing chant is traditionally chanted 108 times, Shiv Mahamrityunjaya Mantra, this mantra is to help liberate us from fear and move towards a sense that we are connected to nature. I hope this chant can support your practice today, feel free to listen and join in when the the chant becomes familiar to you. Chanting supports, concentration, reduces stress & anxiety, gives strength to the body, heart & mind. Best wishes Lisa Pollard

Healing Chant

This short guided practice to inquire into sensation in the the physical body and how this can support the autonomic nervous system. When releasing the tongue and the jaw through this guided practice, you may notice a slight change in the mouth. Be curious and attentive to the body, soft tongue, soft jaw, soft belly and soft hands to invite ease. Thank you for your ongoing practice. Best wishes Lisa

Releasing Stress

Breath & body is a short guided meditation, the breath is the object of meditation and then expanding out to the whole body. The natural breath and the sensations in the body invite the attention to rest in the present moment. The first foundation of mindfulness includes the breath and body, the physical sensations are easier for us to pay attention to when learning to practice. I hope you enjoy this meditation and can rest your attention in your body breathing. Thank you for your practice and I hope it supports you back into wellness.

Breath & Body

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 into 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

Tuning in & Being With

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

Heart Space

An invitation to pause into presence, by stopping and breathing and welcoming yourself into this new fresh moment. We often rush through our daily lives, this practice will support you to mindfully pause and be with the body breathing. I hope your practice continues to grow as you learn to pause and come home to your body and breath as an anchor at various times throughout your day. Breathing consciously with awareness, as you trust that your body knows how to breathe. thank-you for your practice.

Pausing into Presence

Pay attention to your breath and sounds in and around you; an invitation to notice your body breathing. Learn to train your mind in this concentration practice as you ride the waves of breath from moment to moment. Body & breath are your home base as you feel this natural rising & falling. Thank you for your ongoing practice, and may it support you into wellness each day.
Best wishes,
Lisa Pollard
www.lisapollard.com

Breath & Sounds

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

Awareness of Breathing

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.

Feeling Tone

This guided meditation supports you to open to sounds & thoughts, noticing how the sounds and thoughts can arise and dissolve in your field of awareness. Noticing how sounds can have a beginning, middle & end, and a quiet pause in between. Sometimes we can notice spaces in between thoughts and sounds. Enjoy your practice and I hope it supports you to drop into presence. Best wishes Lisa Pollard www.lisapollard.com

Sounds & Thoughts

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.

Release & Refresh

Invite your breath to be even, steady & smooth as you explore the relationship between your inhalation and exhalation. Is it easier for you to breathe in, or easier for you to breathe out? This short guided mindfulness practice supports you to discover how your breath can support your nervous system back into balance. When we hold our breath there can be a build-up of toxins in the systems of the body which can sometimes cause anxiety. Notice what happens when your breath is steady & smooth. Enjoy your practice and I hope it can nourish you each day.

Steady & Smooth

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.

Comfortable with Silence

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

The Seed of Meditation

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

Supporting the Eyes

This guided meditation will support you to lean in and be with thoughts and feelings inside your body. Invite the body and breath to be your home base as you expand out to thoughts and feelings. Notice how it feels to open up your awareness to include your experiences as they arise and pass away. We meditate to get to know our hearts and minds. I hope this practice supports you today.
Best wishes,
Lisa Polard
www.lisapollard.com

Thoughts & Feelings

4 Part Breathing is a short guided mindfulness meditation to focus on the natural movement and stillness of each breath. Feeling the 4 parts of each breath and resting in the spaces in between, to invite ease and steadiness during this time of uncertainty. Mental noting is invited to train attention control and stability. Thank you for your practice. Best wishes Lisa

4 Part Breathing

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.

Mindfulness Bells - Extended Practice

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 wishes,
Lisa Pollard
www.lisapollard.com

Body Sweep Part by Part

The centering breath is a practice to learn to center your awareness inside your body breathing. This short guided practice invites you to take a slow gentle breath and a slow gentle out breath and then coming back to natural breathing. Notice how it feels to breathe gently in this way and learning to regulate your breath as a way of inviting ease into the physical body. Thank you for taking the time to experience your breath today and feeling the effects of this practice.

Centering Breath

This short guided mindfulness recording is to support you to pause and remember to breathe, being aware of wherever the sensations of breathing are most vivid or obvious to you. inviting your body and your breath to be your home base. Remembering to be here now and simply breathe in and out. This practice can be helpful in the moments when you may feel strong emotions or be triggered. It can be helpful to pause relax and open to what is here right now. I hope your practice nourishes you today and you can be awake and aware. Thank- you for your commitment to your ongoing practice today.

Remember to Breathe

Smiling inside is an invitation to observe what happens when we make a small gesture with the mouth and discover if anything responds within the body heart & mind. Can you experience the connection within your mindfulness practice? This short practice also invites kindness through touch and warmth to the body, to support wellness and generosity. A generative practice where words can invite ease with the breath and a quiet internal dialogue. Enjoy your practice and I hope it supports you each day.

Smiling Inside

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.

Stop, Sense & See

Surf to Sand is a new sleep story to enjoy the elements of the ocean and to rest deeply at bedtime. Follow the gentle words to allow your mind to unwind and invite a restful sleep to follow. Thank you for taking the time for self care today. Best wishes Lisa

Surf to Sand

Welcome to this new Travel Sleep Story for Deep Rest & Renewal. Join Lisa Pollard traveling To the Top in the Arab Emirates, adventure, culture and family time. Listen to the storylines from around the globes and drift into a deep sleep.

To the Top

Join Lisa Pollard hearing stories from around the globe to support deep sleep and rest. New York to Toronto is a journey from the heartbeat of city life in New York to the nature and ease in Toronto Canada.

New York to Toronto

Join Lisa Pollard on this new Travel Sleep Story, Bali to Lombok, an exploration of Yoga, friendship and joy. Listen to the storylines from around the globe to support deep sleep and renewal.

Bali to Lombok

Welcome to my new Travel Sleep Story, Chicago Lights. Join me on this journey from Sydney to Chicago to practice Yoga & mindfulness with wonderful friends, embracing laughter, joy and connection. Listen to the storylines from around the globe and drift into a restful deep sleep.

Chicago Lights

Fabulous in Fiji follows the adventures with fabulous around the globe visiting various places starting with Fiji. Listen to the storylines and fall into a restful deep peaceful sleep to support and clam the nervous system

Fabulous in Fiji

This guided Travel Sleep story will take you on a journey through India, time to listen, reflect and allow your body to rest deeply. Listen to the storylines from around the globe with Lisa Pollard.

5 Weeks in India

Welcome to my new travel story, LA to Mexico, listen to the storylines from around the globe and rest deeply preparing for sleep. A journey of travel and adventure to calm and soothe the nervous system. Listen, breathe, rest & renew with Lisa Pollard from Return to Center, Yoga & Mindfulness guided practices to reduce stress.

Los Angeles To Mexico

Welcome to this new Travel Sleep Story, Yoga in Santorini. Join Lisa Pollard as she travels to Santorini via Athens & Paros to do an 8 day residential yoga & mindfulness retreat. Storylines from around the globe to invite deep sleep and ease.

Yoga in Santorini

Join Lisa Pollard on a new Travel Story, Cycling around the base of Uluru, exploring central heart of Australia. Listen to the storylines to support deep rest , sleep and ease.

Cycling Around Uluru

The Mermaid Pool is a new Travel Story with Lisa Pollard. Join Lisa as she walks down through the Australian bush to find the hidden mermaid pool, enjoying being nourished and held by nature to sooth and calm the nervous system for deep rest.

The Mermaid Pool

Join Lisa Pollard travelling on the Mekong with Annie, a travel sleep story to share the adventures of life and learn to listen with curiosity and attention. A sleep story which can calm and soothe the autonomic nervous system.

On the Meekong with Annie

Welcome to this new Travel Sleep Story for Deep Rest & Renewal. Join Lisa and Libby travelling to Siem Reap, Cambodia. A time for exploring, listening and learning from this beautiful community full of beauty and history. Listen to the storylines from around the globe to calm the body, heart & mind.

Siem Reap with Libby

Lisa Pollard

Yoga & Meditation Teacher

AFGHANISTAN

ALAND ISLANDS

ALBANIA

ALGERIA

AMERICAN SAMOA

ANDORRA

ANGOLA

ANGUILLA

ANTARCTICA

ANTIGUA AND BARBUDA

ARGENTINA

ARMENIA

ARUBA

AUSTRALIA

AUSTRIA

AZERBAIJAN

BAHAMAS

BAHRAIN

BANGLADESH

BARBADOS

BELARUS

BELGIUM

BELIZE

BENIN

BERMUDA

BHUTAN

BOLIVIA

BONAIRE, SINT EUSTATIUS AND SABA

BOSNIA AND HERZEGOVINA

BOTSWANA

BOUVET ISLAND

BRAZIL

BRITISH INDIAN OCEAN TERRITORY

BRUNEI DARUSSALAM

BULGARIA

BURKINA FASO

BURUNDI

CAMBODIA

CAMEROON

CANADA

CAPE VERDE

CAYMAN ISLANDS

CENTRAL AFRICAN REPUBLIC

CHAD

CHILE

CHINA

CHRISTMAS ISLAND

COCOS (KEELING) ISLANDS

COLOMBIA

COMOROS

CONGO

CONGO, THE DEMOCRATIC REPUBLIC OF THE

COOK ISLANDS

COSTA RICA

COTE D'IVOIRE

CROATIA

CUBA

CURACAO

CYPRUS

CZECHIA

DENMARK

DJIBOUTI

DOMINICA

DOMINICAN REPUBLIC

ECUADOR

EGYPT

EL SALVADOR

EQUATORIAL GUINEA

ERITREA

ESTONIA

ETHIOPIA

FALKLAND ISLANDS (MALVINAS)

FAROE ISLANDS

FIJI

FINLAND

FRANCE

FRENCH GUIANA

FRENCH POLYNESIA

FRENCH SOUTHERN TERRITORIES

GABON

GAMBIA

GEORGIA

GERMANY

GHANA

GIBRALTAR

GREECE

GREENLAND

GRENADA

GUADELOUPE

GUAM

GUATEMALA

GUERNSEY

GUINEA

GUINEA-BISSAU

GUYANA

HAITI

HEARD ISLAND AND MCDONALD ISLANDS

HOLY SEE (VATICAN CITY STATE)

HONDURAS

HONG KONG

The Sacred Pause is a shared story to support us to learn to stop and be with our emotions and choices, taking the time to listen deeply to your good heart. This story is to support parenting and learning how to navigate those moments when we feel like we might get pulled into the fight. A moment to be with your feelings and make a sacred pause to inform your responses. Thank you for listening and practicing with me today. Best wishes, Lisa

The Sacred Pause

Fear is here is a story to support and understand how we can be fear and learning how to be with anxiety and strong physical sensations in the body. Learning how to name strong emotions in the body and notice how they can change. Love and Blessings Lisa

Fear Is Here

Yoga, Breathing & Sound is a guided yoga sequence to develop an awareness of extending the out-breath with sound and movement to invite ease into the body and to reduce stress. It's important to keep the body moving during times of stress and to learn how to lengthen the out-breath. Sound can be a wonderful way to support release and ease in the body. Thank you for your yoga practice today. Best wishes, Lisa

Yoga, Breathing & Sound

Yoga & Lions Breath is a guided yoga sequence which includes a breathing practice to clear energy around the throat area. Sometimes if we are feeling stuck in our communication or not feeling heard this practice can be very soothing and releasing in this part of the body. Thank you for your ongoing practice and exploring practices to support being grounded and easeful. Best wishes Lisa

Yoga & Lions Breath

Standing Yoga & Pause Breathing is a short guided Yoga practice with an invitation to tune into the breath whilst pausing and tuning into the sensations of breath and body. This practice supports us to slow down, feel into the body and learn to navigate stillness between the various guided movements. This can be very grounding and stress-reducing. Thank you for practicing Yoga with me today. Best wishes Lisa