SOME HELPFUL NOTES ABOUT WHAT MAKES MEDITATION SO BENEFICIAL...
Any type of deep, slow diaphragmatic breathing — during which you visualize filling up the lower part of your lungs just above your belly button like a balloon, and then exhaling slowly — is going to stimulate your vagus nerve, activate your parasympathetic nervous system, and improve your heart rate variability (HRV).  The brain interprets your diaphragmatic breathing as a sign to calm the body, and does so - quite instantly.

Some people make time every day to practice diaphragmatic breathing as part of a yoga or mindfulness meditation routine.  Others take a deep and conscious breath when they catch themselves feeling anxious or "panicky," as a simple and immediate strategy for when they want to gain perspective, or wish to relieve some frustration.  All of these applications of diaphragmatic breathing are very helpful.

Join me in this full length meditation, 'Meditate with Me' to experience a helpful meditation that you'll want to keep as a part of your regular practice.  Namaste!!

Music Credit: Jeff Pearce 2013 (sample)



Meditate with Me (Full Length Version - 11min)

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 

Caring for your Spine

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. 

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

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 

Centering & Grounding

A wonderful 'first' guided meditation if you are new to the practice or a gentle reminder of the simplicity of meditation and how you may experience it easily in your life.  

SOME HELPFUL NOTES ABOUT WHAT MAKES MEDITATION SO BENEFICIAL...
Any type of deep, slow diaphragmatic breathing — during which you visualize filling up the lower part of your lungs just above your belly button like a balloon, and then exhaling slowly — is going to stimulate your vagus nerve, activate your parasympathetic nervous system, and improve your heart rate variability (HRV).  The brain interprets your diaphragmatic breathing as a sign to calm the body, and does so - quite instantly.

Some people make time every day to practice diaphragmatic breathing as part of a yoga or mindfulness meditation routine.  Others take a deep and conscious breath when they catch themselves feeling anxious or "panicky," as a simple and immediate strategy for when they want to gain perspective, or wish to relieve some frustration.  All of these applications of diaphragmatic breathing are very helpful.

Join me in this sampling of 'Meditate with Me' to experience a helpful meditation that you'll want to keep as a part of your regular practice.  Namaste!!

Music Credit: Jeff Pearce 2013 (sample)



Meditate with Me

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

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 


Open Twist to Support Internal Organs

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 practice of Yoga Nidra guides you into a state of deep relaxation, allowing the body and mind to heal and repair.  


Practice this whilst doing your best to remain awake and attentive; following my guidance as you bring presence into each moment; as you hold awareness as we move through the parts of the body and as you choose a sankalpa or intention, inspired by your deepest wisdom.


Yoga Nidra is a little-known ancient meditation technique explained as transformational sleep.  It evokes within you brainwave states similar to those in sleep, where the biology of your body is able to disengage from thoughts.

Yoga Nidra for Deep Relaxation and Healing

A practice from the yoga tradition, imagining golden light bathing us from the inside can give us the most delightful feeling of warmth and care - and you can do this for yourself!


Golden Light Meditation

Stability & Balance is a short guided yoga practice, an invitation to move with the breath and feel into the feet & legs. As we age our balance decreases particularly after the age of 45, so its important to look after our feet & ankles to support stability. When there is agitation or anxiety in the body the attention can sometimes reside in the upper part of the body, particularly around the shoulders and head. So this practice invites the attention down into the lower parts of the body. I hope this short movement practice supports you to connect to the stability of the earth beneath you. Thank-you for your ongoing practice and moving towards health & balance every day. 

Stability & Balance

Legs on the lounge is a guided body scan meditation with the legs elevated to lower the heart rate and support all the systems of the body. This practice can be used to support sleep hygiene and mindfulness of the body and breath. A restorative yoga posture to allow full diaphragmatic breathing.
Thank you for your practice and may you know peace and ease today.
Love & blessings 
Lisa 

Legs on the Lounge - Body Scan

This meditation is fantastic for the complete relaxation of the mind and body. It’s particularly effective for those who suffer with insomnia, stress or anxiety. Your entire being will feel at peace by the end of this practice & you'll become completely at one with every inch of your body.

Perfect for Sleep Time - Body Scanning Yoga Nidra

Ancient practice, which I will guide you moment by moment to relax your mind & body so you can fall asleep. 

Yoga Nidra - Powerful meditation for sleeping

Complete Yoga Nidra can help you unwind, release tensions from the body, sleep and recover from stress and exhaustion. This meditation is specifically made to improve your sleep and help you go to bed without the stresses from the day. 

Complete Yoga Nidra

Standing Yoga Sequence, recorded to support MBSR ( Mindfulness-based stress reduction ) participants to reduce stress & anxiety & connect the body & the breath. An invitation to open to sensations with kind curiosity and holistic goodwill. This practice can be enjoyed by anyone wishing to become intimate with how the body feels in various gentle yoga postures. The yoga sequence  can also be practice sitting in a chair.

Standing Yoga Sequence

Yoga Nidra helps you to unwind, fall asleep and recover. If you want the full benefit, try the longer version. 

Unwind and recover

An invitation to open to the language of sensation, practicing within your own range of movement. This yoga sequence has been recorded for MBSR participants to practice within an 8 week Mindfulness-based Stress Reduction Course. This gentle yoga sequence can be practiced by anyone wishing to reduce stress & anxiety. Enjoy this moving meditation and learn how to connect your breath and body to balance and calm the nervous system. 

Lying Down Yoga Sequence

Rest & Renew is a gentle restorative yoga practice, to calm and balance the entire body. Explore how using props and various yoga postures can invite ease and stillness. Allow your body to be held by the props and invite any stress or agitation to settle. Restorative Yoga can be very beneficial in stressful times, taking the time to rest & renew each day can support the body into wellness. This gentle practice can  encourage space for ease and reduce the effects of chronic stress. Practitioners can learn to shift from doing to being and enjoy listening deeply to the body, heart and mind. 

Rest & Renew

This is a simple standing yoga flow to help you feel more grounded and energized while you connect to your breath. We move through four simple poses (Mountain Pose - standing tall, Standing Forward Fold - reaching towards our toes, Monkey Pose - coming up halfway, and Chair Pose - sitting back - back to raise our arms to the sky into Mountain Pose and start again). Each pose is described to help you feel the pose first and then move through. 

Energizing Mountain Flow Yoga

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 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

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 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

This practice of Yoga Nidra guides you into a state of deep relaxation, allowing the body and mind to heal and repair.  


Practice this whilst doing your best to remain awake and attentive; following my guidance as you bring presence into each moment; as you hold awareness as we move through the parts of the body and as you choose a sankalpa or intention, inspired by your deepest wisdom.


Yoga Nidra is a little-known ancient meditation technique explained as transformational sleep.  It evokes within you brainwave states similar to those in sleep, where the biology of your body is able to disengage from thoughts.

Yoga, Breathing & Sound is a guided yoga sequence to develop awareness of extending the out breath with sound and movement to invite ease into the body and to reduce stress. It's so 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 

Standing Yoga & Pause Breathing

This guided meditation, aka as shavasana, the final "pose" in a yoga class, invites the listener to lay down and integrate the workout that was just completed by resting deeply.  This doesn't have to be done at the end of exercise or movement, it can be a stand alone meditation.

Shavasana - Post Workout Meditation

Making resolutions & setting goals are  tricky at times.  We can play games, bargain and blame others as we make excuses for our lack of progress. Have you ever done that? Sometimes there is an awakening that happens -causing us to see clearly what is blocking our success.

Yoga & Movement