Rosa

Meditation and Yoga

A story about love and sacrifice, the generosity of a nightingale, and the vanity of a human girl. www.optimalliving.co.uk

A tale of love and sacrifice, as a generous nightingale helps a vain girl. Website: www.optimalliving.co.uk.

The Nightingale And The Rose

A poetry meditation to support you in clearing some space. To hold your life in your 'hands'. To reconnect with yourself and tap into your inner resources. To experience affirmation and inspiration in a poem. www.optimalliving.co.uk

This poetry meditation helps clear space, reconnect with yourself, and find inner resources through affirmation and inspiration.

Clearing A Space

Part 1. An inspirational and instructive story about a blind man, whose inner guidance system supports him in navigating both his external world and his inner world of difficult emotions. There is light in the darkness, if only we 'look' in the right direction. www.optimalliving.co.uk

Inspiring story about a blind man's inner guidance system for navigating external and emotional worlds.

Light In The Dark

What made the monk so happy? This story points us to a freely available source of wealth and happiness, that doesn't depend on outer riches.

A monk finds wealth and happiness that doesn't rely on material possessions in this story - a lesson for all.

The Happy Monk

Take a moment to center, recharge, and re-orientate. A center that is available at any moment. www.optimalliving.co.uk

Visit optimalliving.co.uk to access a center that can help you re-energize and refocus whenever you need it.

Finding Your Centre

Slow down to a pause. Find strength and resources by taking time to check in with yourself.

Take the time to check in with yourself to find strength and resources by slowing down to a pause.

Mindful Pause

Progressively surrender yourself into a deep, restorative, restful sleep.

Ease into a rejuvenating sleep with gradual surrender.

Deep Sleep

What we say matters. An instructive tale from the 14th Century, wise man Nasruddin on the power of words.

14th Century wise man Nasruddin teaches the power of words in an instructive tale.

The Power Of Words

Each new day is a gift. A short meditation to support you in entering your day with intentionality and gratitude for life. www.optimalliving.co.uk

Enter your day with intentionality and gratitude for life with a short meditation. Get it at www.optimalliving.co.uk.

A New Day

Learn how a difficult person can be an opportunity for learning and growth.

Difficult people can be an opportunity for learning and growth.

Learning From Difficult People

This meditation is for those times when we feel troubled by world events; climate change, political and social fears, and concerns. It is designed to connect you with the fact that you are a part of the wider web of life and to draw resources from this. We breathe through sadness, anger, fear, and anxiety. While it can be deeply healing and support resilience, if you are experiencing significant difficulty, it is not a replacement for appropriate psychological support. www.optimalliving.co.uk

Meditation to ease worries about world events and connect with wider web of life, but not a substitute for psychological support.

Breathing Through Pain For The World

Progressively let go into a deep, restful sleep.

Deep Sleep With Music

An old Scottish tale about a fisherman and his seal-woman bride. His love and her journey home.

Scottish fisherman falls in love with a seal-woman, but she must return home in this ancient tale.

The Selkie Bride

A short meditation to support you in feeling grounded. At any moment of your day, grounding is always available to you. You just need to know how to find it!

This text offers a quick meditation to help with feeling grounded anytime during the day.

Finding Ground

A Zen story to help you get perspective when stressed or worried. It points to a fundamental existential truth of being alive. www.optimalliving.co.uk

"Zen story offers perspective on existence during stress/worry - Optimalliving.co.uk"

Wisdom Of Change

A soothing meditation to support you when things are difficult. A meeting with your own best friend. A friend so close, we don't always remember that they are here. www.optimalliving.co.uk

Optimalliving.co.uk offers a soothing meditation to support during difficult times, like meeting your own best friend.

Kindfulness Pause

Give yourself time to rest, rejuvenate and heal by kindly, appreciatively, bringing each part of the body into awareness. In this way, you can experience the true meaning of healing as a return to wholeness.

Healing and wholeness can be achieved by bringing each body part into awareness and allowing for rest and rejuvenation.

Healing Into Wholeness Scan

A story about recognizing the importance of trusting our struggles.

Importance of trusting struggles: A story.

Trusting Our Struggles

Each new day is a gift. A meditation to support you in developing balance and openness with regard to what the day will bring.

This meditation helps to develop balance and openness to embrace each new day as a gift.

Opening To Your Day

A story about the importance of letting go of what we think we know so that we can be present and intimate with life.

Letting go of preconceptions allows for a closer connection with life, as explored in this poignant story.

Empty Your Cup

We often make our difficulties our enemy, wishing them away, however, our struggles can be our greatest teachers. What might this way of viewing difficulty have to offer us?

Viewing difficulties as teachers can offer valuable lessons instead of being viewed as enemies to be wished away.

Difficulty As Teacher

You are not alone in this world but are deeply embedded within it. A single point in the web of life. We breathe in oxygen from the atmosphere, we give carbon dioxide back to the atmosphere. We give and receive. In this meditation, we experience this.

Meditation on interconnectedness; we give and receive in the web of life, breathing in oxygen and giving back carbon dioxide.

Belonging To Life

Gratitude is not dependent on getting what we want, but on recognizing what we have. A meditation to support you in connecting with this reality within yourself.

Practice gratitude by recognizing what you have, not what you want - a meditation to connect with this inner reality.

Gratitude Is Seeing What's Here

This practice will support you in accessing a deeper sense of confidence and faith in yourself and life.

Access deeper confidence and faith in yourself and life with this practice.

Faith Is Key

A story about a wise fox and the blessings that follow when we can surrender the ego.

A wise fox teaches the power of surrendering the ego and the blessings it brings in this story.

The Wise Fox

The world around us is increasingly uncertain, however, we can find peace within it. A quality of peace that isn't dependent on circumstances being the way we want them to be. Try this meditation to support you in experiencing this quality of peace for yourself.

Amidst uncertainty, find peace within through a meditation that does not rely on circumstances.

Finding Peace In Uncertain Times

Our hearts and minds are like gardens that can be cultivated. Despite our best efforts, however, we can find ourselves growing things we don't want impatience, anger, fear, worry, etc. A wise story about how to deal with these.

Learn to cultivate your hearts and minds like a garden by dealing with negative emotions.

Gardening The Heart & Mind

A story that invites us to see that we already have enough. We meet a contented fisherman and ambitious banker, learning that maybe we need less rather than more, to be content.

A contented fisherman and an ambitious banker teach us that having less can lead to contentment.

Knowing When We Have Enough

Mindful eating enriches life and teaches us how to be mindful in all other areas of life. Try it! Please bring a small piece of food, a nut, or some fruit to engage with while listening to the recording.

Mindful eating promotes mindfulness in all areas of life; bring a small piece of food to engage with while listening to the recording.

Mindful Eating

So often we are at war within ourselves. A meditation practice to cultivate peace within.

Meditation practice to find inner peace amidst inner turmoil.

Making Peace with What Is

Making yourself a cup of tea and exploring how simply drinking your tea can either be an act of war within yourself or an act of making peace.

Tea drinking can be a battle or a peace-making act with oneself.

Stopping the War Within

Yoga Nidra progressive relaxation for deep, nourishing sleep

Yoga Nidra: a progressive relaxation technique for restful and rejuvenating sleep.

Deep Sleep - Yoga Nidra 1

A gentle story about a brave princess, who embarks on an adventure and discovers courage she didn't know she had.

A timid princess finds her courage on an adventurous journey in this gentle tale.

The Brave Princess

A much-loved story that reminds us of the fact that 'magic can happen!'

Beloved tale emphasizing the possibility of magic.

The Elves And The Shoemaker

A royal hawk gets lost, gets found, undergoes a series of challenges, eventually arriving home with wisdom and understanding...

A lost royal hawk overcomes challenges and gains wisdom before returning home.

The Wandering Bird

Allow yourself to be carried into a deep, restorative sleep in this Yoga Nidra. Lie down, make yourself cozy and warm... and let go...

Deep sleep is achieved with Yoga Nidra, a relaxation practice that involves lying down and letting go.

Yoga Nidra 2

A restorative body scan to support deep rest and healing. You may fall asleep!

Body scan promotes deep rest and healing, possibly inducing sleep.

Restorative Body Scan Meditation

A guided meditation to support you in releasing stress when things are difficult.

Guided meditation to release stress during tough times.

Stress Relief Meditation

This 20-minute meditation is specifically for those who are constantly giving their time & energy. Perfect for caregivers, adult children of parents, young parents, professionals on the move, and anyone feeling disconnected from their own needs or emotions. For those who are simply in need of a quiet moment to restore, balance & reconnect with themselves.

A 20-minute meditation for caregivers and busy professionals to restore balance and reconnect with themselves.

Return to Yourself Guided Meditation

The hardest times to deal with loss or grief are often when we are alone at night. Our mind fills up with memories, and are heart feels at its heaviest. This story is a gentle reminder that with time that the heart aches less as we soften into acceptance.

Grief is hardest at night alone. Memories flood our mind, heart heavy. But with time, acceptance softens the ache.

This Story is for Those Who Are Grieving

This short bedtime story meditation was recorded under the moon on a quiet mountain top, created to help you let go of the day. As you listen, feel tension melt from your body, thoughts slow into gentle stillness, and your heart ease into rest. The soothing energy of this practice permits you to unwind, guiding your mind into calm focus and signaling your body that it is safe to drift into deep, restorative sleep. You may want to choose to play some accompanying soft background music.

A peaceful bedtime story meditation to relax your body and mind, helping you drift into deep sleep under the moon on a quiet mountaintop.

Night time Story to Calm a Busy Mind

This 25-minute meditation gently, yet quickly activates your vagus nerve, your body’s main rest and digest pathway, using breath, sounds, and mindful awareness. Slowing your racing heart rate & deepening your shallow breath. Try & practice this a few times a week, you’ll calm your nervous system, release accumulated daily stress, and help return your body and mind to a state of balance and ease. In modern life, many of us spend a lot of our time consciously/unconsciously in fight-or-flight mode, where the body is tense, the breath is shallow, and the mind feels anxious or restless. By gently stimulating the vagus nerve through breath work, sound, and mindful awareness, we can signal safety to the body and invite it back into harmony.

Activate your vagus nerve with a 25-minute meditation to calm your nervous system, release stress, and restore balance and ease in body and mind.

Vagus Nerve Reset Breathe Into Calm

This 6-minute affirmation practice is designed to ease fear and build inner calm when preparing for surgery/medical treatment or during the healing process. Repeat each affirmation quietly to yourself, completing a total of 3 rounds. Committing to this will support the release of anxiety, build trust in your body’s natural resilience, and embrace healing energy. Perfect before an operation or during recovery, these affirmations will support peace of mind, steady your breath, and reinforce the ability for you to heal yourself. These guided affirmations invite peace, trust & inner strength needed for a successful & speedy recovery. Practice as often as you can. First thing upon waking, looking in the mirror, prepping food, walking your dog.

6-minute affirmation practice for surgery/medical treatment to ease fear, build inner calm, release anxiety, trust body's resilience, and support healing energy.

Staying calm & supported through Surgery

This 4-minute affirmation is designed to support you before challenging conversations or high-pressure situations — whether it’s a tough meeting at work, a difficult talk with a partner, or a sensitive moment with a friend or family member. You’re encouraged to repeat each affirmation aloud or silently after hearing it, allowing the words to truly land. For best results, listen and repeat the full track at least three times to deepen the effect and anchor the mindset. Use this as a tool before any important conversation to feel centered, empowered, and in control of your energy — ready to speak with clarity, presence, and purpose.

Boost confidence before tough conversations with a 4-minute affirmation track, repeating it at least three times for best results.

Tracks by Rosa