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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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)

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

The breath is really our best friend in meditation - following its soothing rhythm can give our minds a calm place to rest away from whirling thoughts and endless distractions.


3-Minute Whole Body Breathing

Finding yourself a safe space to explore and rest. 

Inner Sanctuary

The breath is our best friend in meditation, an always-available place to rest the attention and allow the mind to settle. We can't force the mind to be calm, but we can allow the awareness to settle on breathing and let the thoughts drift away.


Breathing and Settling the Mind

Take a few minutes to calm your mind and rest your body.

Calming, Resting

Getting oxygen in your body so you can relax and heal. Let go, breath and relax

Breath & Just Relax

Creating safe space for you to rest, heal and rejuvenate. Sit back, relax and enjoy your moment with yourself. 

Creating Safe Space for Healing

A lot of our tiredness is due to the overload of our mind. It takes a lot of energy to worry, to ruminate, to let the mind go wild in random thoughts. Awareness of breath is a skillful meditation that will give your mind a rest. Using the breath as an anchor regularly throughout the day will help to rejuvenate, bring clarity and calm.



Awareness of Breath

In this session, we bring in all the reinforcements. Bring in your special memories, places, and people that give you a sense of peace and well-being. Evoke feelings of comfort and rest. As the felt sense of ease and security remains, discover that you have these inner resources with you all of the time. 

Reinforcements

You can fall asleep virtually without trying due to the step by step guidance in this session. A specific breathing pattern dissolves your mind as you watch yourself drift off. It's possible that a 30 minute practice could offer the same benefits of 1-2 hours of normal sleep. 

Guided Rest to Fall Asleep Easily

Best meditation to relax body and mind.
Find rest in a few seconds just let it happen.
You can do this lying down or sitting.
When you relax everyday with meditations you will notice a change.
And every day is different ...one day you will notice it is more easy to relax then the other day. But keep listening and you will notice the change.
Enjoy!





Relax Body and Mind

The wise mind is suspended between reasonable mind and emotional mind- learn to find a sense of calm and awareness and chose to rest here in this place of inner wisdom- of wise mind.

Wisdom

Soothing & calming the mind can be helpful when we are triggered by stories, rumination, strong emotions or agitation. The gentle touch of the palms against the forehead can invite the flow of blood into this area of the body. When there is gentle pressure here and the eyes are closed this can be an invitation to rest the head and take a break from the constant doing mode to being still, warm dark and quiet. When we are agitated the eyes can sometimes flick, so placing warm hands over the eyes can bring some ease to the face. Feel free to use a cushion or pillow on the table for more support so there is no pulling or strain in the lower back. Enjoy your practice and I hope it offers you some space to rest and breathe within the busy moments in your life. 

Soothing & Calming the Mind

Focusing your awareness on the breath and resting with this very simple, constant body process. How is it to rest your awareness on the breath for a while?

Breath Location Concentration

The breath is really our best friend that can help us calm the mind, let go of troubling thoughts and tune into the relaxation that happens every time we breathe out.

Breathe and Relax

Releasing tension in the body with the out breath can be a support to your general well being. This short guided meditation allows you to rest your attention in the hands, face and belly. Places where you may carry tension or tightness. Notice if inviting ease with the out breath helps to let go of any holding or contraction. This short movement practice can help you to let go of tension in various parts of the body.  Enjoy this exploration as you learn to open to the body, heart & mind. Thank you for listening and moving with the body and breath today. 

Releasing Tension

We can use the out-breath to help us relax, and it's always there for us. Each exhale is a mini-relaxation, and we can spread that to other parts of the body to increase the relaxation.


Breathe Out and Relax

Relaxation is an art and a science. By relaxation we mean a release of tension in both the mind and the body for a period of time to allow complete rest and revitalization. Like sleep, only these days we tend to go to bed with so much tension that we wake up feeling exhausted. It's a life changing thing to get to relax. It means more enjoyment of life and smoother relationships. 

Relaxation

Please do not listen to this meditation while driving.

This meditation will help you to be calm and settled whilst driving. Coming away from reactivity to responding mode and creating a safer environment. 

Road rage can lead to accidents effecting both parties, so it's not really worth the trouble. For example, you're driving, listening to music, taking it easy and just then a car roars past you, sways and cuts you off. If you are not mindful, you can become completely mindless and reactive - feeling hot, sweaty or even going after the car and ruining rest of our day. This is reactive mode. It's not a good state to be specially if you're heading for a meeting, interview or presentation. Or perhaps you are the one to cut off other people, because you were running late for something important. Both can lead to unnecessary tensions and even accidents. Being mindful on the road can help you stay safe and healthy. 


Dealing with Road Rage

A practice designed to help you ground your attention in the breath, which will help you to calm yourself. We then build on that by deliberately using the out-breath to let go of tension and stress.


A lot of our tiredness is due to the overload of our mind. It takes a lot of energy to worry, to ruminate, to let the mind go wild in random thoughts. Awareness of breath is a skillful meditation that will give your mind a rest. Using the breath as an anchor regularly throughout the day will help to rejuvenate, to bring clarity and calm.



The guided lying down body scan meditation can be practiced lying down or sitting. An invitation to experience the aliveness of the body part by part. This practice was recorded for MBSR participants within an 8 week MBSR course, however anyone can practice the body scan, particularly for deep rest and allowing the nervous system to balance. An opportunity to give your self the time and space to practice with the body, mind & heart. If your mind is wandering a lot, simply note thoughts and then gently come back to the body again and again. 

Lying Down Body Scan

Relax and let go of the stress you are carrying, it's only weighing you down!

Relax & De Stress

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.


Rest: Meditations