This guided meditation invites the listener to access an inner retreat, a place of rest and sanctuary, that can be visited anytime, any place. This allows us to handle inner and outer stress, as we know we can always return to our true home, our inner retreat.

Inner Retreat

How are you towards yourself? Do you like to spend time with yourself? If not then don't you think it's time coz you've got to live with you for rest of your life. Let’s start to be your own good friend. 

Becoming Your Own Good Friend

This guided meditation invites the listener to practice 'not doing' and allowing the body to return to its natural state of rest.  We often associate relaxation as something that we need to do, and this meditation invites the listener to consider that the tension is actually the doing, and by practicing not doing and allowing, the body returns to its natural state of rest.

Return to Natural State of Rest

The breath is our best friend in mindfulness practice, giving our minds a place to rest and settle where no effort is required. For many people, breath practice offers a place of respite and peace from the daily whirlwind, and a longer practice gives more time for the mind to rest.


15-Minute Breath Practice

Discover how to experience your authentic state of happiness as you hold attention in the present moment.  Then...apply this practice to the rest of your waking moment!! Namaste! xo dorothy

The Practice of Happiness

One of the most effective ways to relax your body and your nervous system, is to work with relaxing your eyes.  Most of us hold significant tension around our eyes without even being aware of this.  So learn to work with your eyes, and activate a state of relaxation any time, anywhere.

Relax Your Eyes, Relax Your Body

Breath, relax and let go of the burden that's been holding you back from moving forward.  

Breathe, Relax and Let Go

This meditation will show you some areas you're still holding tightness or gripping - and will give you a strategy to help dissolve some of that. 

It will give you a big "ahh" feeling as you rest back and get that break that you so desire!
More from your guide and friend, Lauren, at www.laurenziegler.com.

Let Go Again

It is easy to get caught up in the momentum of the day, and keep pushing through when we actually need to rest and reset.  This brief guided meditation helps reboot and reset the body and mind.

Mini Rest

You can only care for others if you  care for yourself. Always start with you and know the rest will fall in place. This meditation will allow you to just be and be present for yourself without any expectations or judgement, which can be nourishing form of self care. Sit back, be in touch with yourself and feel alive.



Self Care

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 way we start our day sets the tone for the rest of the day. This short set of guided prompts is designed to make the next 24 hours flow with ease and grace.


Have a Great Day

Start your morning off on the right foot and enjoy the rest of your day!

Morning Jump Start

Often we tend to control our experience and our circumstances, which can lead to stress and anxiety.  Using the practice of focusing on the breath and welcoming the breath as it is, we undo control patterns, allow the body to breathe in it's own rhythm, and as a result, rest into a state of ease and acceptance.

Breath as It Is

The breath is a great refuge from worry and uncertainty - it's going on all the time and we don't need to do anything with it, but we can rest our attention there as a refuge from worry, anxiety and planning for the future. A real resting place, available at any time.


Finding Refuge in the Breath

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 longer practice of Simply being for those looking to unwind and rest with whatever our experience, in a spacious, open awareness.

Simply Being (12 Min)

It is so easy to get caught up in stressful thoughts and circumstances.  This meditation uses guided visualization to help you rest in your happy place, to reset and recharge.

Rest in Your Happy Place

Offer yourself to rest in smooth kindness. You deserve it. 

Practicing Kindness

Body.Mind.Spirit longs for your kind attention. This kindness is what helps us heal. I invite you to take some time today to rest in a spacious awareness with kindness. Blessings of healing


Healing Attention

Rest

Rest for a few moments. Surrender physical tension, difficult emotions and stress down into the earth. Allow yourself to be held and supported, naturally.

Receiving from the Earth (26min)

Taking a few minutes for you each day helps calm your mind, makes your more patient, and creates a greater sense of well-being. This relaxing meditation gets you into the space to quiet your mind and energize your soul.

Relax & Get Quiet

Feeling overwhelmed? Feeling Stressed? Have Little Time? In under 4 minutes together we can calm your mind, calm your body, and calm your nervous system. By being present and concentrating on your breath you will feel calm and unwound and ready to take on the rest of your day calmly and presently.

Get Calm

Rest for a few moments. Surrender physical tension, difficult emotions and stress down into the earth. Allow yourself to be held and supported naturally. 

Receiving from the Earth

Start your day with the positive energy of gratitude! How you begin your day has an impact on the rest of your day. This energizing wake up meditation helps you to start your day focusing on what you are grateful for.

Morning Gratitude Meditation

Need to recharge for the rest of the day? Enjoy this wonderful power nap that will allow you to recharge and awaken feeling as if you have enough energy to continue your day with enthusiasm! This hypnosis power nap will also allow you to feel more inspired and creative.
We love to hear from you. Enjoy the rest of your day! Smiles from The English Sisters

Sleep and Recharge - Power Nap

During the time of Mercury Retrograde, it can feel like we are having trouble fully communicating with others, or that others are not communicating well with us. During this time it is helpful to be conscious, think before we speak, and be patient with ourselves and those around us. This short mindful meditation will bring a friendly reminder to bring the patience we have in meditation into the rest of our day during troubling times.

Patience During Mercury Retrograde

Drift off into a deep sleep with this faith-filled Christian Meditation. The practice includes guided relaxation and body scan, prayer, and a reading of Psalm 23. Use this meditation to end your day connecting with God and entering into deep rest.

Christian Prayer for Deep Rest

A story to help you sleep. Travel through a forest toward a river where you once played. Rest there. Sleep there. Enjoy peace.

A Distant River

You’ve been here before: In bed, staring at your ceiling, wondering when you’re going to fall asleep. You might be exhausted and begging for rest, but your mind just won’t cooperate. Well, you’re not alone and this simple exercise will help you.

Breathe Before Going to Sleep

Core beliefs are the well ingrained messages that we in turn accept and believe to be true; even when they are not accurate.  In this episode of CBT 'Best Practices' we dive into the ways in which your core beliefs are developed and how they impact your thoughts and decisions for the rest of your life; unless - you learn how to challenge and change a core belief to represent what is healthy and true. 

This episode is so very important to understand what has held you back; and how you may overcome a limiting belief with what you decide and know to be true. 

p.s. There is a lot to take in, in each of these episodes of CBT 'Best Practices', including important strategies and tools that you can immediately apply in your life! 

Listen with a way to take notes so that you can turn each episode into the change that you seek in your life! Well done!! 

Please join me for more CBT 'Best Practices' here! Namaste!

The 5 Best Strategies for Building Healthy (New) Core Beliefs

Core beliefs are the well ingrained messages that we in turn accept and believe to be true; even when they are not accurate. In this episode of CBT 'Best Practices' we dive into the ways in which your core beliefs are developed and how they impact your thoughts and decisions for the rest of your life.

This episode is so very important to understand what has held you back; and how you may overcome a limiting belief with what you decide and know to be true.  

p.s. In each of these episodes of CBT 'Best Practices', including important strategies and tools that you can immediately apply in your life! 

Listen with a way to take notes so that you can turn each episode into the change that you seek in your life! Well done!! 

Namaste!

Building Healthy Core Beliefs

The worries are heavy tonight, my love.  Racing around in your mind and pulling you away from this moment.  

So lay down in your bed and let them melt away, as you anchor yourself in the present moment and allow your body to rest.


Stop Worrying and Get Some Sleep Meditation

Come on a journey tonight as you rest your head, relax your body, and float into space.

You can see clearly what matters. 

You can see clearly what doesn’t. 

From here, from this perspective, 

You feel the calm presence of the universe. All around you.  Inside of you.  One with you.


Float into Space Meditation

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 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

The day is done.

The night is here.

And now it’s time to transition, my dear. 

So turn out the lights and get comfortable in your bed,

As you rest your body, and clear your head.


Let Go of the Day - a Meditation Poem

It’s time to chill, mama. 

To pause. 

To take a deep breath and recenter yourself. 

Because you’re mommying hard and right now...

It’s too much. 

Maybe you found yourself yelling at those around you

Perhaps you’ve said unkind words to yourself or others

Maybe you just feel completely undone after taking on yet another parenting responsibility. 

Whatever it is, you need a time out. 

So the intention of this meditation is to give you a sanctuary...a special space where you can let go of all the responsibilities, frustrations, high charged emotions…

And just BE. 

So you can get back to center and live the rest of your day in a peaceful, joyful flow.


Mommy Needs a Time Out Meditation

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

Be guided into deep relaxation with this meditative journey of enchantment.  Listen to the sounds of the forest, as you are encouraged to contemplate and imagine, the beautiful wonder of forest life.  This mindfulness meditation encourages restorative balance, awareness, and discovery; inspiring your sacred connection with the earth.  Best used with earbuds.  Namaste! xo

In The Forest: A Meditative Journey Using Your Senses to Relax, to Dream, and Imagine

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

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



Legs on the Chair

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

This chant acknowledges and expresses gratitude to all the people who have passed yoga on for thousands of years so we can practice today and feel the benefits  in the body, heart & mind. This chant is about letting go of attachments so we can navigate life with more balance even when it is unpleasant or difficult. I am very grateful for all of the wonderful teachers who have inspired me to share this ancient yogic tradition. I feel deeply  supported by yoga and I hope you too can be nourished by this ancient tradition. May ease into  wellness and balance and rest easily in the muddy waters of the lotus. I hope you might be inspired to learn to this chant and surrender deeply into your ongoing practice. 
Best wishes
Lisa Pollard 
www.lisapollard.com
Lisa Pollard Yoga - Free App


Opening Chant - Ashtanga Yoga (8 Limbs)

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

Times are uncertain at the moment....but if we can find an anchor, a place to rest from the storm, it can be immensely restorative and calming for us.


Finding Your Anchor in Uncertain Times

Pause to appreciate the muscle that continually circulates life within. Rest, strengthen attention, and express gratitude for the gift that is the heart.

Heart

This meditation invites the listener to image a golden light covering the body, to induce deep feelings of ease, peace and wellbeing.

Rest in Golden Light

The breath is such a great place to rest the attention, and we can think of it as an anchor, keeping our attention stable in the moment no matter what waves and turbulence is happening in the mind. This takes a bit of practice but it's well worth it - why not start now?

Breath as an Anchor

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

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

Coming Home

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. 

Moving with the Breath - Learn to Release Agitation

Start your day well and set yourself up for the rest of the day with this meditation, which allows you to take in the stillness of the morning, that magical time when we feel deeply comfortable, relaxed and at ease. 

Good Morning

Your life only happens in this moment, in the here and now. Don't wait for rest of your life. Enjoy now.

Enjoy Every Moment

A tired old sailing ship feels outdated and longs for rest and retirement as she sets off from port. Her wish is unexpectedly granted but it is a new chapter of life.

Mother Voyage

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

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

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

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

In this bedtime story, a sleepy swallow comes to rest on the golden statue of a happy prince. The little bird's only wish is to sleep before his long journey to Egypt. But the prince has other plans - ones that will forever change the lives of the poor people in the city. This wandering tale moves at a lazy pace that will lull you right to sleep, all while you enjoy a sweet story about the true meaning of giving. 

(Based on "The Happy Prince" by Oscar Wilde. Adapted by Christina McMahon)