Breath Work for Clarity & Vitality

Mindfulness Guided Meditation in Cantonese

Mindfulness: Meditation 8 - The 3 minute Breathing Space 三分鐘呼吸空間

Mindfulness: Meditation 7 - Befriending 靜默和友善

Mindfulness: Meditation 5 - Sounds and Thoughts 聲音和想法

Mindfulness: Meditation 4 - Breath and Body 呼吸和身體

Mindfulness: Meditation 3 - Mindful Movement 靜觀伸展

Mindfulness: Meditation 2 - The Body Scan 身體掃描

Mindfulness: Meditation 1 - Mindfulness of Body and Breath 身體和呼吸

Relaxing guided meditation (yoga nidra) specifically focused on releasing tension and stress from the chest. Listen all the way to the end to experience the full benefits. Language is gentle, invitational and gender neutral so that this meditation may be enjoyed by every body. 

Perfect for:
-Relieving the discomfort of physical chest pain eg. costochondritis 
-Soothing and inviting a release of grief and heartache. 
-Reducing anxiety and supporting nervous system health

No background music.
Please note this is a relaxed 'home' recording and you may hear birds singing and the occassional scuffing of my movements- I've chosen to let these be. 

Please note that my aim is for you to enjoy this meditation. Meditation can be a powerful tool for managing pain but it is not a guaranteed cure or a replacement for medical treatment.


Heart Freedom Meditation ~ Easing Grief ~ Releasing Chest Tension

A gentle walk through twilight woods to help you sleep, soften anxious thoughts, and reconnect with stillness.

Held By Nature is a deeply calming, guided meditation designed for overthinkers, sensitive souls, and anyone feeling wired, overwhelmed, or emotionally worn out.

You’ll be guided through a peaceful forest at dusk - each step gently helping you release the weight of the day, soothe your nervous system, and remember what it feels like to rest.

Ideal for:
- Calming a racing mind
- Easing anxiety or emotional exhaustion
- Falling asleep naturally
- Deep nervous system repair
- Feeling safely held

Through hypnotic language, nature imagery, and ego-strengthening suggestions, this meditation helps you return to a place of quiet safety - inside and out.

Listen lying down, somewhere warm and undisturbed.
No need to try. No need to fix anything.
Just breathe… and let yourself be Held By Nature.

🌙 Written & narrated by Dawn Rowley
🎧 Best with headphones
📍 Please don’t listen while driving or operating machinery


Held By Nature - A Forest Walk Into Sleep

From Half Day Concentration and the Jhanas Retreat. An overview and simple concentration guided meditation.

Concentration/Jhana Overview and Guided Concentration Meditation

Sitting with What’s There

For emotions, cravings, or any state of mind - a hypnosis to observe without judgment, and find calm in simply being.

This extended hypnosis meditation helps you gently sit with whatever arises - emotions, cravings, or thoughts - without labelling them as good or bad. Instead of resisting or struggling, you’ll learn to notice them as simple sensations that come and go, while reconnecting with the steady calm within you.

What you’ll experience:

A long, relaxing induction

Gentle hypnotic guidance to observe without labels

A practice of allowing thoughts and urges to pass naturally

Suggestions to strengthen your inner calm and self-trust

A flexible ending to drift into sleep, or return awake and refreshed

Ideal for anyone navigating recovery, managing urges, or seeking emotional balance.

Sitting With Whats There

Sometimes we just need to do some quick mental rewiring in order to take the ‘half full’ perspective, to look on the bright side, to smile because it uses less muscles than a frown, and to walk through the next door we pass through with our chest out a little more, our chin up a little higher, our shoulders levelled a little straighter, our eyes a little brighter and out attitude a lot more positive. This quick little edit makes all the difference in our lives.

Download, with our appreciation, this free guided therapy track that will help you bring your happy back, put some chiller in your cool and get you ready to reinvigorate your masculine mojo.

Feelin Good

Welcome to this Guided Meditation taking you on a journey of a Death Ritual.

(1 minute intro and then ritual begins.)

Death can have scary connotations in our culture, but we must remember all of Nature goes through the cycles of:

Birth ==> Life ==> Death ==> Repeat.

We see these cycles everywhere… in seasons, from day into night, and even in the phases of our life.

We often love the birth part of the cycle when new things begin… But then we do our best to completely avoid the death part of the cycle if at all possible.

But here’s the thing, you can’t escape death.

So you can learn to embrace death as a part of life in order to create more ease and flow. Or you can fight the laws of nature and the universe will force your surrender instead.

So consider this your invitation into a Death Ritual to willingly embrace a letting go, a falling apart, a dissolving, and a deep surrender to fall in love with death so you can be reborn anew.

Ready to go even deeper? Get your Death Power Guidebook at deathpowerguidebook.com.

Death Ritual ~ A Guided Meditation for Letting Go

Song Description (Day 1 — Arrive & Ground 🌸)
A gentle guided meditation in rhyme, created for women to rest, breathe, and return home to themselves. Soft chanting and warm music carry affirmations of self-care, joy, and peace. A devotional sound journey to ground, smile, and feel loved.

Day 1 - Arrive & Ground

A gentle guided meditation in rhyme, created for women to rest, breathe, and return home to themselves. Soft chanting and warm music carry affirmations of self-care, joy, and peace. A devotional sound journey to ground, smile, and feel loved.

Day 2 — Gentle Breath

Breathe with the rhythm of the waves—calm, balanced, and clear.

Wavebreathing is a gentle guided exercise that balances your inhale and exhale like ocean waves, bringing calm, focus, and relaxation.

Wavebreathing – Guided Breathwork

Stardust Symphony: Sleep Hypnosis for Creativity, Flow & Problem-Solving

This extended 1hr 45minute hypnosis and sleep meditation is designed to help you relax deeply, dissolve creative blocks, and awaken your natural flow of ideas.

Whether you’re an artist, writer, musician, or simply someone looking for fresh solutions and new perspectives, Stardust Symphony guides you through a cosmic journey into the imagination.

•	Unlock your creativity.
•	Awaken inspiration.
•	Discover new ways of seeing challenges.
•	Drift into peaceful, restorative sleep.

Let the sound of starlight and hypnotic suggestion carry you into rest… while your subconscious mind continues to weave ideas, colours, melodies, and solutions. By the time you wake naturally, you’ll feel refreshed, open, and inspired.

Best experienced with headphones, in a quiet and comfortable space.

Relax deeply.  Dream brightly.  Create effortlessly.



Stardust Symphony

Rest & Relax

500-RYT Yoga Teacher
200-RMT Meditation Coach

If you enjoy these dharma talks and guided meditations and would like to support my work, please consider making a donation. Donations can be made through Venmo @lisadharma or Paypal lisa@lisaernst.com. Thank you.

Lisa Ernst is a meditation teacher, artist and founder of One Dharma Nashville. In her teaching, Lisa emphasizes both transformational insight and everyday mindfulness as an invitation to embrace all of the path’s possibilities. She has been meditation for over 30 years and teaches classes and retreats internationally.

New tracks tagged #guidedmeditation