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)

Learn to meditate easily using deep diaphragmatic breathing, which helps calm the body, stimulate the vagus nerve, and improve heart rate variability.

Meditate with Me

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)

Deep, slow diaphragmatic breathing stimulates the vagus nerve, activates the parasympathetic nervous system, and improves heart rate variability.

Meditate with Me (Full Length Version - 11min)

In Yoga philosophy, there are five layers, or sheaths of our being, known as Koshas. These sheaths, like layers of an onion, embody our physical form inward toward our soul. When we can balance these layers into harmony with one another, we establish an inner unity that brings wholeness and internal calm into our lives. In this meditation, we explore the five layers through body scanning, and self-inquiry and practice the shift into deeper levels of awareness of our being. This is a beautiful practice to become more connected to oneself and learn to truly embody the state of bliss.

Through the exploration of the five layers of our being, yoga meditation helps us to establish inner unity and bring calm and wholeness to our lives.

Five Layers Of Being Meditation

Inner peace is like being in the eye of the storm. When all around you is whizzing, spinning, maybe messy or broken, stressful or fast-paced, you can find your center and invoke a psychological or spiritual state of tranquility, harmony, stillness & inner silence. Finding your own state of Inner Peace is so important, particularly in this fast-moving world of flashy lights & seemingly never-ending stimulation. To find neutrality - giving your body, nervous system, mind & spirit a pause, time to rest & rejuvenate. Peace, serenity & calmness within, is a state of consciousness that may be reached using breathing exercises, prayer, meditation, tai chi, and yoga. Perhaps just listening in silence & getting to know yourself from the inside.

Find inner peace to calm the chaos around you. Practices like meditation, tai chi, and self-reflection help achieve tranquility in a hectic world.

INNER PEACE: Intentions & Affirmations

This meditation for children is a mindful contemplation of Winter. During this quieter season, we have time to rest, think, and prepare for the busier seasons ahead. It is a good time to think about our wishes, and what we would like to nurture inside of ourselves. I have included a description of a yoga resting pose (child's pose) for children who would like to follow along with the actions described in the meditation. Background music: Enchanted Journey by Kevin MacLeod

A winter meditation for children, encouraging rest and introspection, with a yoga resting pose and background music.

Winter Meditation For Cold Days

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

To support the autonomic nervous system, care for your spine by practicing yoga and moving it in various directions. Lisa appreciates your participation and encourages you to continue practicing daily.

Caring for your Spine

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

"Lounge body scan meditation with elevated legs supports body systems, sleep hygiene, and mindfulness; a restorative yoga posture for diaphragmatic breathing."

Legs on the Lounge - Body Scan

Lie down to enjoy a comforting deep relaxation (yoga Nidra) to release anxiety. This deep relaxation will help you move out of your thoughts and reconnect with your body and the grounding energy of the Earth to feel safe and secure in the present moment.

Experience deep relaxation through yoga Nidra to release anxiety, connect with your body and feel grounded in the present moment.

Release Anxiety Deep Relaxation

I invite you to unveil the dance of life with yoga-inspired techniques, where movement and mindfulness merge, elevating everyday mobility.

Discover the transformative power of yoga-inspired techniques that combine movement and mindfulness for enhanced everyday mobility.

Embracing Movement And Mobility

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" is a restorative yoga pose where the legs are elevated higher than the heart for a heart rest, beneficial for energy and digestion.

Legs On The Chair

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 soothe ourselves through yoga & meditation. Thank you for your ongoing practice. Best wishes Lisa

Yoga, breath, and awareness help us center and find peace during uncertain times; move, breathe, and soothe through yoga & meditation. - Lisa.

Centering & Grounding

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 & overthinking. I encourage you to work intimately with the body each day, only doing what feels comfortable within your range of movement. Enjoy your practice and I hope it invites ease today. Best wishes Lisa

Gentle yoga practice with props supports twisting, digestion, tension release & chest opening, encouraging body intimacy, comfort & ease.

Open Twist to Support Internal Organs

This audio discusses the stages one goes through in meditation according to the Yoga Sutras of Patanjali. First Shree guides you in watching behind your closed eyes through all five stages then she brings in the mantra and guides you through the five stages: Vitara, Vichaar, Aanand, Asmita, and Nirbeej Samadhi. You will know how to progress in your meditation through all the stages to the highest stage of Pure Knowingness that is forever shining.

This audio explains the stages of meditation according to the Yoga Sutras of Patanjali and how to progress through them to reach Pure Knowingness.

Stages Of Samaadhi (Meditation)

This yoga sequence and its healing intention will have your back feeling opened and restored in under 10 minutes. It's great for relieving spinal tension and stiffness at a gentle pace.

10-minute yoga sequence relieves spinal tension & stiffness gently, restoring back's openness & flexibility.

Gentle Flow For Spinal Health

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 is a gentle restorative yoga practice using props to calm and balance the body, reducing chronic stress and promoting wellness.

Rest & Renew

Utilize this track to learn 3 gentle yoga poses that will help bring your awareness to your body and breath while providing stretches to your lower, back, arms and shoulders.

Learn 3 gentle yoga poses to bring awareness to body & breath while stretching lower back, arms & shoulders with this track.

3 gentle yoga poses

This short yoga flow takes you through 3 traditional Sun Salutations to energize your body and mind!

Energize your body and mind with 3 traditional Sun Salutations in this short yoga flow.

Energizing Sun Salutations

Today's practice will be reflective. Use this before you start your day, when making important decisions, and before your yoga practice. We will begin with a short story so you can see an interesting perspective on the importance of having an intention in any aspect of your life. I hope you enjoy this journey with me! If you want to share your experience more than welcome and happy to hear from you. With love, Cata

Reflective practice incorporating intention setting through short story before day, decisions, and yoga. Share feedback with love.

Set An Intention: What Is My Why?

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.

A yoga sequence to reduce stress and anxiety, connecting body and breath for MBSR participants and anyone wishing to explore gentle postures.

Yoga & Movement