The Lying Down Yoga Sequence is an invitation to practice listening to the language of sensation inside your body and practicing within your own range of movement. Always look after yourself and only do what feels comfortable and easeful. I hope you can enjoy your yoga today and feel the benefits of this gentle yoga sequence. Thank you for practicing yoga with me today. 

Best wishes
Lisa Pollard
www.lisapollard.com
www.mbsrnewcastle.com

Lying Down Yoga Sequence - 35 Min

Then 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. Learn to inhabit your body by moving your attention slowly through the body with compassion and wisdom. This meditation can have a soothing effect on the autonomic nervous system and please make sure you are warm and comfortable with support underneath your knees and head. 
Thank you for your practice and I hope you can feel ease in the body, heart & mind.
Best wishes
Lisa pollard
www.lisapollard.com
www.mbsrnewcastle.com

Body Scan Meditation - 38 Min

Sitting meditation, awareness of breathing, allowing the breath to be center stage, an anchor to guide you back to the present moment. An opportunity to understand the nature of the wandering mind, an invitation to reconnect again and again with the natural breath. 
Thank you for your ongoing practice,
Best wishes
Lisa Pollard
www.lisapollard.com
www.mbsrnewcastle.com

Awareness of breathing - 18 Min

This guided meditation is an invitation to become intimate with the body breathing and allowing the breath to be the object of meditation. Learning to experience your body breathing naturally   in the present moment and encouraging a sense of appreciation that your body is breathing. 
Thank you for your practice and I hope you are able to find ease and balance today.
Best wishes
Lisa Pollard
www.lisapollard.com
www.mbsrnewcastle.com

Awareness of breathing, Body & Sounds - 32 MIn

Sitting meditation, an exploration of various objects of meditation; body, breath, sounds, thoughts and emotions. The practice  then shifts to choice less awareness; sitting in silence with the bells as a reminder to be awake and present noticing the flow of experience.  This guided practice invites us to release the objects of meditation and experience what is here to be known as we become intimate with the body heart/ mind. 
Thank you for meditating with me. 
Best wishes
Lisa Pollard
www.lisapollard.com
www.mbsrnewcastle.com

Sitting Meditation - Objects of Concentration to Open awareness practice with silence

Standing Yoga Sequence; recorded to support MBSR participants. An invitation to open to the sensations of the body with kind curiosity and holistic goodwill. A slow moving gentle practice to inhabit the body and explore the breath. Please listen to your body and only practice within your own range of movement as you know your body better than anybody else. I hope your practice grows each day as you care for the body heart and mind.
Best wishes
Lisa Pollard
www.lisapollard.com
www.mbsrnewcastle.com

Standing Yoga Sequence - 38 Min

Experience this gentle practice, awareness of walking, sitting & breathing through mindfulness meditation. Notice how it feels to practice sitting meditation & then walking meditation and then back to sitting. An opportunity to notice the body in stillness and then whilst moving. During Insight Meditation Retreats, practitioners are invited to sit, walk, sit, walk, during the day to experience being present in different postures and also to refresh the body.  The guided walking meditation is an important practise because it assists the meditator to integrate mindfulness into daily life. It can also be a supportive practice if sitting still is difficult for you at this time, due to chronic pain, trauma or agitation. Enjoy your practice and I hope you can move towards balance and ease today.

Sitting, Walking, Breathing 31 Minutes

This guided mindfulness meditation is an invitation to explore the four postures, standing, sitting, walking and lying down/reclining. Meditation flows through the four postures, each posture has a different effect on the body, heart & mind. We can experiment with the practice of mindfulness in these various postures inviting ease & stillness. Thank-you for your practice and I hope you enjoy arriving in the present moment in these various positions. 
Best wishes
Lisa Pollard
Lisa Pollard Yoga - Free App
www.lisapollard.com

Four Postures Practice - 32 Min

Awareness of breathing is a short guided mindfulness meditation to support practitioners to pause and be present with the natural breath. An invitation to allow mental noting to support the practice, allowing the mind to rest gently with the breath, observing the changing nature of the sensations inside the physical body. 
You might like to try this practice a few times each day, morning, lunch & before bed to integrate various times into your day and cultivate mindfulness of breathing. Thank-you for your ongoing practice which invites us into balance and ease.
Best wishes
Lisa Pollard
www.lisapollard.com

Awareness of Breathing 7 Min

Walking Meditation is another way to drop into the body, heart & mind. Sometimes it can be difficult to settle into stillness, so the walking meditation is a lovely way to practice whilst walking slowly and opening to the sense doors of touch in the feet, hearing and seeing.  Mindfulness meditation is taught in the four postures of sitting, walking standing and lying down. I invite you to walk gently on the earth as you open the senses to each new moment. This practice can be done inside or outside in nature, shoes on or off or however you move through space. I hope your practice supports you into wellbeing today.
Best wishes
Lisa Pollard
www.lisapollard.com

Walking Meditation- Sense Doors 7 Min

The Body Sweep is a short guided mindfulness recording to bring your attention into the present moment through focussing on sensation inside the  body. This practice can be helpful if you are finding the longer body scan practice too challenging. You might be able to play this track a few times during your day to be more aware of a felt sense of the body and feeling into your inner world. Thank you for meditating with me and hope you can find peace and ease today.
Best wishes
Lisa Pollard
www.lisapollard.com
www.mbsrnewcatle.com

Lisa Pollard Body Sweep Part By Part 7 Min

This guided walking meditation is a practice to invite your attention to rest at the feet. I encourage you to walk outside in nature with bare feet, this supports our wellbeing. Walking meditation is a wonderful practice if you are finding the stillness practices difficult, particularly the sitting meditation or the lying down body scan. Learn to integrate this practice into your daily life and thank you for your practice. I hope you can feel more grounded after experiencing mindful walking. 

Best wishes
Lisa Pollard
www.lisapollard.com
www.mbsrnewcastle.com

Walking Meditation  12 minutes

This guided body scan meditation is practiced with the legs on the lounge to slow down the heart rate and replenish internal organs. A wonderful guided meditation to reduce stress and support all the systems in the body.
Thank you for your ongoing yoga and meditation practice.
Love and blessings
Lisa

Legs on the Lounge, Body Scan - Lisa Pollard

Centering & grounding is a short guided practice to allow sensing and feeling into the body through gentle yoga movements and pranayama, which is to stretch the out breath to reduce stress in the body. This short practice can be used anytime during the day to invite us home to the body and open to the language of sensation through grounding and centering with patience and kindness. 
Thank you for your ongoing practice.
Best wishes
Lisa

Centering & Grounding - Lisa Pollard

This short guided meditation is to provide some stabily into the body and breath during this time of uncertainty. Allowing the practitioner to feel the spaces in between the natural breath and have a moment of stillness and quiet. This practice can be done  a few times each day. 
Thank you for your practice.
Best wishes
Lisa

4 Part Breathing

The following guided mindfulness & Yoga  sessions are to support practitioners, particularly those participating in the  8 wk Mindfulness-based Stress Reduction Course, via Skype. The practices are also available to Yoga practitioners from Moving into Stillness classes to support home practice. 
May your practice grow each day.
Best wishes
Lisa Pollard
lisapollard@mail.com
www.lisapollard.com
0403 186 146

lisapollard

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