Meditation Made Simple – 5 minute guided meditation

Most of us have heard about the benefits of meditation, but just the idea of sitting still and trying not to think of anything may seem daunting – and perhaps even a bit dull.

Well just for a moment, forget everything you think about meditation and ask yourself if you would like to feel more focused, calmer and have great mental clarity than you’ve ever had? Would you like brilliant insights and ideas to just pop into your head? Would you like to sleep better and not let stress affect you as much? These are just a few of the incredible benefits of meditation – a simple, yet powerful practice that is in fact far from dull.

There are many meditation techniques and practices, but a a good place to start is this guided meditation.

You can also simply to focus on the breath. Follow these simple steps and get ready to start to reap the rewards of a regular mediation practice.

– Find a quiet spot to sit, either cross-legged on a cushion or on a chair if your back needs extra support. It’s a great idea to have a designated spot for meditation.

– Set a timer for a specified time – I suggest you start with five minutes and slowly build your way up to 15 minutes. Having a set amount of time helps your mind to settle.

– Place your palms comfortably on your lap or on your knees and allow your eyes to blink closed.

– Take a moment to make sure your body is completely relaxed – your forehead, your jaw, your shoulders, releasing any tension you might be holding on to.\

– Just start to notice the breath moving in and out of the body – feel how your body rises on the inhale and falls on the exhale.

– Begin to notice the subtle pauses between the breaths – at the top of the inhale and at the bottom of the exhale. Try to sit in the stillness of those pauses.

– If a thought comes into your mind, just acknowledge it and allow it to drift out of your mind. It’s sometimes nice to think about ‘blowing’ the thought away on the exhale or to imagine your thoughts like clouds and see the thought drift away. Don’t get frustrated with yourself – this is a normal part of the process.

– Continue to focus on your breath and the gaps in between the breath until the timer goes off.

At the end, bring your hands together at your heart space, let the corners of your mouth curl up into a smile and open your eyes.

Well done you – you’re on your way to a calmer, more zen you.

Yoga Nidra Rosalie Yoga

My last Yoga Nidra Classes in Jersey

I don’t know about you, but I’m finding it hard to get back into the groove after all the festivities! But I’ve got a solution… something that helps me get focused and clear and supercharged… and it’s super simple to practice. What is this miracle pill? Simple. It’s Yoga Nidra.

And I’m only guiding four more Yoga Nidra sessions in Jersey before I head off to Hong Kong! I hope you can join me for one last shot of deep and total relaxation…

Dates: Mondays, 9th, 16th, 23rd, 30th January
When: 5.30- 6.30pm
Where: The Wellness Centre (Castle Quay)
Cost: £10 a session

Please call The Wellness Centre – Castle Quay on 633060 to book.

VIDEO: Lazy yoga – perfect for Christmas holidays

This lazy yoga class is for those days when you’re too tired to get on your yoga mat, but know you will feel so much better if you do! In this easy yoga routine for beginners, we stretch the hamstrings, hips and shoulders – all places where we tend to hold on to tension. This is exactly what my personal practice looks like when I’m feeling tired and stressed! This sequence is for all levels and is designed to leave you feeling rested, stretched and relaxed.

PERFECT for the holidays!

This is also a great sequence to do before a yoga nidra session.
Let me know how you like this flow in the comments below! R x
RosalieYoga Detox Yoga Class

January 2017 Detox Yoga Classes

If you’re like me and have been over-indulging a wee bit over the holidays, then these detox yoga classes are for you… My January term at Ayush Wellness Spa is all about feeling lean, clean and unstoppable!

Join us on Friday evenings for a detox yoga flow followed by a yoga nidra session. We’ll be focusing a lot on twists – this is an internal rinse and cleanse. We’ll be wringing out all the old, stagnant energy, making room for all the good stuff.

WhenFridays, January 6th, 13th, 20th & 27th
Where: Ayush Wellness Spa
Time: 6.15 – 7.45pm
Cost: £40 for 4-week term or £12 per drop-in (space permitting)

This will be my LAST month teaching in Jersey before I head off to for new adventures in Hong Kong. I hope you can join us!

Booking is essential – message me to book!




Make the right decision every time

Have you ever been faced with a decision, and you just don’t know what to do? Do you keep playing the options over and over in your mind and still you don’t know what to do? I know that feeling all too well, so I developed a simple technique to make the right decision, EVERY time.
So maybe you feel torn and your heart is telling you to do one thing and your mind says another. What do you do in that situation? You get out of your head and into your body.
You see if you’re just in your head, you’re intellectualising and analyzing a situation. What you’re in effect doing is blocking the flow of your intuition, which is your internal guidance system. So the trick here is to tune into your body and let your body show you the way. Your body does not lie. It is giving you very clear messages of how you really feel about something and it’s hard to do that when you’re all in your head.

How do you do that? By taking three simple steps I share with you in this video.

I know this sounds very simple. And this is usually where we think, hey hang on, this is too simple. But actually we over complicate things. That’s why we got ourselves in this muddle in the first place. Things can be this simple.

Nice and easy. If you’re facing a big decision, take these three little steps… quiet your mind, notice what your body is telling you and trust those signals. Three simple little steps.
I’ve recorded a short and simple meditation that takes you through all these steps and you can download it right here.

Chill-out yoga classes in December at Ayush Spa

Feeling stressed? Then come chill out with us on Friday evenings at Ayush Wellness Spa with a Vinyasa Flow & Yoga Nidra class!
There’s no better way to dissolve stress and kick off the holiday season feeling ah-mazing! We’ll be focusing on stress relief, with deep stretches, longer holds and a full yoga nidra session. Each class is designed to leave you feeling deeply relaxed and recharged.
When: December 2nd, 9th & 16th
Where: Ayush Wellness Spa
Time: 6.15 – 7.45pm
Cost: £12 for one class, £20 for two classes, £30 for three classes
Booking is essential – please drop me a message to save your spot!