Rosalie Yoga sankalpa

Set your sankalpa and go for it

I have a vivid memory of talking about the ‘sankalpa’ at one of my yoga nidra workshops and how you have to decide on that ONE goal, that one thing you want above all others.

One of my students asked if we really had to choose just one. And the answer is yes.

When we pour ourselves completely into one thing, all our energy goes to feeding that one goal and success becomes inevitable.

When we try to accomplish multiple things at once, our energy becomes scattered. We may get there in the end, but it will take a whole lot longer and require a lot more energy because we’re constantly stopping and starting.

Think about a snowball rolling down a hill – the hardest bit is starting. Once it gets going, it picks up speed and momentum and gets easier. But if it slows down, you have to get it started all over again.

All this to say that I’ve decided to pour myself completely into one thing and one thing only.

And that means taking a step back from teaching at the moment.

I will no longer be teaching in Hong Kong or uploading new videos to my YouTube channel. And I also won’t be sending out regular newsletters.

I may do one-off events (like the Garden Gathering in Hong Kong in December where I’ll be teaching yoga nidra), but my focus and energy will be on achieving my one big goal.

So you might not often see me here on my website, but you can still practice with me!

I have loads of yoga videos on my YouTube channel and a yoga nidra track on Insight Timer.

And of course I’ll still be around on Instagram and Facebook.

Have you thought about your ‘sankalpa’ lately? What’s the one thing you want to above all others – your heartfelt desire? Pour yourself completely into that one thing and then watch the magic unfold…!

Morning Meditation | 3-minute guided meditation

If you feel like you don’t have time to meditate in the morning, this guided morning meditation is just for you. It’s amazing how just 3 minutes can make a massive difference to your day. This morning meditation is designed to help infuse your day with more ease, joy and fun.

My day always runs better when I take the time in the morning to do this – I created it for myself, but love being able to share it with all of you.. I hope you find value in it too!

It’s on those crazy busy days that you probably need this even more. So carve out just three minutes, find a comfortable seat and hit play… you’ll thank yourself for it later!

Tap into the Super Moon's Super Powers

How to tap into the energy of the Super Moon

Tap into the Super Moon’s Super Powers

The only Super Moon of 2017 is today, the 3rd December 2017. Just like a super hero, the super moon has its own special powers. Its energies can help bring to light and then wash away all our ‘stuff’ – all those negative charges, stuck emotions and fears. That’s why this is the perfect time for clearing and for growth.

What is a super moon?

It’s a super moon when two things happen at the same time: 1) there is a full moon and 2) the moon is closer to the earth than usual due to its orbit.

On a physical level, this means the moon will look bigger and brighter.  But, it’s on an energetic level, that its super powers can really be felt.

What are the super moon’s super powers?

During every full moon, all our emotions are amplified and exaggerated – the positive and the negative. So if you’re feeling good, you will feel really good. The flip side to that is that is feeling a bit off, you will feel really off!

This is multiplied during a super moon, so it’s even more important to pay attention to what you’re feeling and thinking.

If you allow them to, suppressed feelings will start to surface. All those stuck emotions (the ones you try to push back and deny) will become very apparent. It’s a bit like shining the light on your ‘shadow side.’ But rather than pushing those feelings back down, the full moon gives you the opportunity to acknowledge them, process them and let them go once and for all.

Yoga + full moon = magic

Yoga helps this process even more. It’s on the mat that all those repetitive patterns and limiting beliefs are revealed to us.

Pay attention to your thoughts during your practice – are you judging yourself for not being flexible enough, strong enough, or ‘good’ enough? Do you give up before you trying because you’re afraid of failing? Are you constantly comparing yourself to the person in front of you? Pay attention to your inner dialogue.

But also pay attention to your body – where do you feel tight? Where do you need to create more space? Ask your body what is stuck in that place. A lot of emotions get stuck in the hips, the heart space and the lower back. Seek out those places and try to feel what is there and why it’s there.

This is your ‘stuff’.

Clearing Meditation

The full moon emits pure energy (and super moon gives you an extra dose of that). Soak it in as much as you can.

This is a meditation I often do on the night of a full moon…

Sit in stillness directly under the moon light – outside is ideal, but if it’s not possible, sit in front of an open window. Allow your body and your mind to settle. Focus on your breathing.

Once your mind is quiet start to connect to the moon’s energy. Feel it all around you. Feel it’s soothing, calming energy on your skin. Don’t rush. Now allow that energy to penetrate your skin. Invite it it. Drink it in.

Visualise this bright, pure energy flowing through every cell in every part of your body. Really feel it shining brightly into all those dark corners of your body. Pay extra attention to any parts where you know you have some stuck emotions.

Drink it in until you are completely full of this brilliant white light.

Now visualise this pure energy start to radiate outwards – to the front, to the back, above you, beneath you, to the right and to the left.

Sit now in this big bubble of pure lunar energy.

Stay here as long as you feel like it and recharge from the inside out. When you’re ready slowing bring your awareness back to your body and open your eyes.

And that is how I tap into and use the super moon’s super powers. I often do this after a few rounds of my own variation of moon salutations. Why not try it out and set yourself up for a supercharged month ahead?

Now I’d love to hear from YOU!

Let me know what you think of this of this meditation, or if there is anything else you do to invite the energy of the moon into your life and into your practice.

Happy Full Moon, everyone.

Out of body Experiences Hong Kong

Out of Body Experiences Hong Kong

The Garden Gathering and she reached out to me to see I would like to chat more about these life-changing experiences.

My first thought was ‘of course,’ but then a little part of me thought, ‘hang on, then everyone is going to know about them!’ You see, for years, I have kept these experiences to myself as I know full well how crazy and they sound.

If I had not experienced them for myself, then I too would be very skeptical. And I think that is a good thing!

You should be skeptical.

It’s a bit like someone describing what it’s like to fall in love – they can talk about that sense of deep connection, they can tell you about butterflies they feel and that desire to do anything for that other person. But until you experience it for yourself, you cannot truly KNOW what this feels like. You need to experience falling in love for yourself to truly know what it is like (and isn’t it just the best feeling in the world?!). But until you do, don’t take someone else’s word about how it feels like. Experience it for yourself. Only then can you truly KNOW.

The same goes for out of body experiences. To truly know and understand what they are, you have to experience them for yourself.

So don’t believe me. But be open to the possibility that they are real.

And then maybe, just maybe, you might find yourself one day having one of the most extra-ordinary, life-changing experiences for yourself. Because when you KNOW that you are so much more than your physical body, everything changes.

OBEs are a gateway to knowing how truly unlimited you are. They enable you to see for yourself the incredible power of your thoughts and to connect to your real self…You tap into that light, that spark that resides deep within you. That is the real you – and OBEs take you there.

If you’re interested in learning more, then drop me a line. If there is enough interest, I will hold another talk in Hong Kong.

Read the SCMP article here.

Photo: Courtesy SCMP

What is Yoga Nidra?

What is Yoga Nidra? I’ve been teaching Yoga Nidra classes and workshops for a couple of years now and have noticed the same questions cropping up time and time again.

So today, I’m going to answer the five most common questions I get about this incredible practice. This is just a little snippet – watch the video for all the juicy details!

What is Yoga Nidra? 

Also known as yogic sleep, yoga nidra is one of the deepest forms of relaxation. It’s a combination of allowing your body to relax while you keep your mind awake. By doing this, you reach a profound state of relaxation – on all levels of your being.

I like to think of it as a kind of internal yoga. It’s practiced lying on your back in savasana with your eyes closed –  and the hardest part is actually staying awake! It enables you to let go of all ingrained tension and stress.

But relaxation is just the beginning –  yoga nidra can truly transform your life.

How can Yoga Nidra help you apart from relaxation? 

During the practice, you access your subconscious mind. Your conscious mind – that part of you that tells you you can or cannot do something – that gets out of the way. By doing this you’re accessing your inner world. It’s like opening a door to your inner world.

This is the optimal setting to work on manifestation and to release the old, limited you.

Try it now!

What happens on a physical level during a Yoga Nidra session?

Well your breathing slows down. Your heart rate slows down. And your brain waves slow down as well.

So your nervous system is just unwinding itself and you’re allowing your body to just release all that pent up tension and stress.

What are the proven benefits of Yoga Nidra?

There are so many! But these are the main five:

– Yoga Nidra is deeply restorative. One hour of practice is said to be the equivalent of four hours of sleep.

– It helps you switch off your mind – that is why it’s been successfully used to treat insomnia.

–  Studies show that it is very effective at increasing learning capacity and memory.

–  Yoga Nidra increases creativity – new insights and ideas just drop in after a session.

– But the most powerful benefit of Yoga Nidra is the way it alters your unconscious programming.

How is Yoga Nidra is how is it different from meditation?

For starters, during Yoga Nidra you’re lying down in savasana and you’re trying to reach a state in between being awake and being asleep.

Whereas in meditation, typically you practice sitting – and you want your spine to be as erect as possible and you want to remain completely awake and alert the whole time.

That’s the starting point. But the main difference is that in a Yoga Nidra session you go through distinct stages and your focus is constantly shifting. This is a very different from meditation where you generally focus on one thing, such as your breath or mantra.

Yoga Nidra is a transformational practice that truly changed my life – and I know it can do the same for you. 

I started practicing more than a decade ago in Thailand. At the time, I was very nervous speaking in front of other people. I wanted something to help me overcome this debilitating fear – my heart would pound so hard in my chest every time to I had to speak up. I couldn’t focus on anything other than what I was about to say and when I did speak, my voice came out feeble and shaky! It was really holding me back on a professional and personal level.

So I turned to yoga nidra and it truly transformed my life. I consistently used the sankalpa ‘I speak with confidence and clarity’ in my practice. My fear subsided and slowly but surely I felt comfortable and confident speaking up. So much so, that I went on to fulfil my dream of working as a television journalist.

But don’t take my word for it – try it for yourself!

Download your free yoga nidra track.

Full Moon Manifestation Ritual


Over the years, I have developed a full moon manifestation ritual, a way of tapping into the moon’s energy to connect to a deeper source… that all-knowing, higher version of myself. From this space, you can harness the incredible power of the moon’s energy to manifest your wildest dreams.

This ritual has served me extremely well over the years. I hope it will help you too in setting yourself up for an amazing month ahead.

This is an abridged version of an article I wrote for the Elephant Journal – you can read the full version here.

Full Moon Manifestation Ritual

On the eve of the full moon, take a glass filled with coconut water (or your favorite non-dairy milk) and sit in the moonlight. Do this outdoors or with the windows open, if possible.

Settle into a comfortable cross-legged position, close your eyes and focus on your breath. Set you intention to connect to the moon’s energy and just bask in the moonlight.

Take a few moments to visualise what you would like to focus on in the coming month. Think about the qualities you need to cultivate to manifest this.

Take hold of your glass in both hands and ask the moon to imbibe your drink with these qualities. Leave the glass in the direct moonlight overnight.

Drink your moon-infused cocktail first thing when you wake up the next day and get set for a magical month ahead.

If you have the time, then it’s even better to practice a few moon salutations before you begin. You can practice my full moon flow with me right here.

Photo: Taken at the beautiful Nan Lian Garden in Hong Kong

Body Scan Meditation – Relax in minutes

Melt away stress and anxiety in a matter of minutes with this simple body scan meditation. This is a great way to unwind after a busy day. The guided meditation allows you to completely relax in a matter of minutes.

This is also a great practice to do if your busy mind prevents you from sleeping! It helps you get our of your mind and into your body. After a few minutes you should feel relaxed enough to drift off into sleep.

This kind of guided body scan meditation is recommended by well known meditation teachers such Deepak Chopra.

And if you have more time to spare, then delve into even deeper relaxation with a yoga nidra session.

Download a free yoga nidra track and try it for yourself.

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.

Stop waiting and make it happen

Do you ever find yourself feeling so overwhelmed by the enormity of a task that you don’t know where to start? In fact you don’t start because it just feels impossible?

Well I’ll admit it… this has been happening to me more and more lately. Since I left my office job, I’ve become a serial procrastinator! There always seems to be time for one cuddle with my cat or FaceTime chat with a friend, but less time for those big goals I’ve set for myself. I’ve been putting off a lot of the important stuff and just plodding along. Well as of today, all that is changing!

I stopped waiting and have decided to make it happen. Here’s how…

I’ve broken my great big plan down into baby steps… into manageable, bite-sized tasks that feel realistic. I’ve mapped out exactly what I need to it,  identifying what is a priority… and just as importantly, what isn’t.

I’ve set some deadlines which I intend to keep. And I’ve set myself up to succeed with a clear desk and a clean slate. I could continue beating myself up about all the time I’ve wasted, or I just let it go and crack on with it. And that’s what I’m going to do!

I love this quote: ” If you really want something, you will find a way. If you don’t you will find an excuse.” I do think it comes down to how much you really want something. How much of a priority something is for you.

For me, I know how essential my yoga and meditation practice is to me, so it’s a non-negotiable in my life. Even if it’s just a few minutes, I will find a way of squeezing in yoga and meditation everyday. Now, I’m going to apply that to this great big goal of mine.

Now I would love to hear from you – do you have any tips to stop procrastinating and make things happen? Let me know in the comment section below!


VIDEO: Alternate nostril breathing (Anuloma Viloma)

If you have five minutes to spare, I highly recommend investing your time in learning this ‘pranayama’ or breathing exercise. This is something you can do anytime you feel stressed, or anxious or a little bit nervous – you will immediately feel calmer and more centered.

I actually used to do a few rounds of this before I went on air when I was working as an anchor at France 24! I could really feel a difference when I didn’t have time to do this. It has a real centering effect and is one the BEST tools in your tool box (both on and off the mat)!

This would be really good to practice before a flow – why not try this flow to unwind and de-stress or this beginner’s flow

Any questions, please feel free to drop me a line. Also let me know what you would like to see in my upcoming videos.