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Free Guided Meditations
Short practices for a busy day, yoga nidra for sleep, and grounding for when stress and anxiety won’t let your mind settle. Press play wherever you are.
New to meditation? Start with a short practice, or try the yoga nidra for sleep tonight. It’s Rosie’s most played practice.
Under 10 Minutes
For a pause between meetings, before a hard conversation, or first thing in the morning.
Quick Meditation for Creating Space
A 7-minute meditation for creating space.
Breathing Mindfully
Five minutes of breathing mindfully.
Beditation: Start Your Day Gently
A short talk on starting your morning mindfully, then a simple guided practice for compassion and gentleness.
The Air Out There
A 9-minute guided meditation with Rosie.
The 9-Minute Meditation to Create More Space
A breath-centered practice from Yoga Journal, guided by Rosie.
De-stress in Maui
An eyes-open practice filmed among the bamboo groves of Haleakalā National Park: focus on one thing, then slowly widen your view. From Headspace. More on Rosie at Headspace.
Sleep & Deep Rest
Lie down, get comfortable and let yourself be guided. Yoga nidra is the practice behind non-sleep deep rest (NSDR).
Yoga Nidra for Sleep and Transformation
About 22 minutes lying in Savasana while Rosie guides a brief body scan and deep breathing. More on yoga nidra for sleep.
Yoga Nidra for Peace and Connection
A full yoga nidra class, the last in Rosie’s Journey Through the Chakras series.
Stress & Anxiety
When your mind is racing, start with the body. These grounding practices bring you back to the present.
Meditation for Grounding
A body scan from your little toe through your whole body, moving between narrow and wide attention to bring you back into the present.
Grounding, Live at Wanderlust San Diego
A grounding meditation recorded live at Wanderlust 108 in San Diego, with music by DJ Taz Rashid.
Meditation is generally low-risk, but it isn’t always comfortable. If a practice brings up something difficult, open your eyes, shorten it or stop. If anxiety is getting in the way of daily life, talk with a doctor or therapist too.
Heart & Self-Love
Practices for kindness toward yourself and others.
Loving Kindness for a Better World
A loving-kindness meditation recorded live at Wanderlust in Seattle.
Meditation for Light and Bliss
A 15-minute guided meditation with Rosie.
RESEARCH · MEDITATION · WELL-BEING
What Research Says About Meditation
Meditation has been studied as a supportive practice for stress, anxiety, emotional well-being, and sleep. Research suggests that mindfulness-based meditation can be helpful for some people, although results vary depending on the type of practice, the person, and the outcome being studied.
Meditation & Psychological Stress
Large reviews of meditation programs have found small to moderate improvements in several measures of psychological stress, including anxiety and mood symptoms. These findings support meditation as a potentially useful complementary practice rather than a universal solution for stress or mental health concerns.
Mindfulness & Anxiety
Mindfulness-based programs have also been studied in people experiencing anxiety. In a randomized clinical trial, an eight-week Mindfulness-Based Stress Reduction program produced anxiety outcomes comparable to a commonly prescribed first-line medication for the participants studied.
That does not mean meditation should replace medication, psychotherapy, or other appropriate treatment. It does show that structured mindfulness practice can play a meaningful supportive role for some people.
Meditation & Sleep
Some research suggests that mindfulness meditation may help improve sleep quality, particularly when stress and mental activity make it difficult to settle. The evidence is encouraging, but results differ across studies, and meditation should not be presented as a treatment for every sleep problem.
AN IMPORTANT DISTINCTION
Meditation is generally considered a low-risk practice for many people, but it is not universally comfortable or beneficial. Some people report difficult or distressing experiences during meditation. Practices can be shortened, modified, or stopped when needed, and significant mental health concerns should be discussed with a qualified professional.
Guided Meditations & Headspace
Rosie Acosta at Headspace
Rosie Acosta is a mindfulness teacher at Headspace, where she shares meditation and mindfulness practices designed to reduce stress, cultivate emotional resilience, improve focus, and support overall well-being.
Explore Rosie at HeadspaceMeditation Practice
Building a Meditation Practice
Start Small
Begin with 5–10 minutes per day and build gradually over time.
Focus on Consistency
A consistent practice is often more beneficial than occasional long sessions.
Create a Quiet Space
Choose a comfortable environment with minimal distractions.
Practice Self-Compassion
There is no perfect meditation. Mindfulness is about gently returning attention whenever the mind wanders.
Explore More
Related Mindfulness Resources
Frequently Asked Questions
Guided Meditation FAQ
What is guided meditation?
Guided meditation is a mindfulness practice led by a teacher, coach, or audio recording that helps cultivate awareness, calm, and emotional well-being.
Is guided meditation good for beginners?
Yes. Guided meditation is often one of the easiest ways for beginners to develop a meditation practice because it provides structure and support.
How long should I meditate?
Many people begin with 5–10 minutes daily and gradually increase over time.
Can guided meditation help anxiety?
Guided meditation may help reduce stress, calm anxious thoughts, and improve emotional regulation.
Can guided meditation improve sleep?
Meditation practices may help calm the mind and reduce stress before bedtime, supporting improved sleep quality.
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