Unveiling the Four Sleep Chronotypes: What is Your Ideal Sleep Schedule


Sleep is not a one-size-fits-all experience. Our internal clocks dictate our sleep-wake patterns, and understanding our sleep chronotype can help us optimize our daily routines. In this article, we delve into the fascinating world of sleep chronotypes and explore the four main types. Discover which one resonates with you and unlock the secret to a well-rested and productive life.

The Lion 🦁 (Early Bird):

The Lion is the epitome of an early bird. These individuals naturally rise with the sun, bursting with energy and enthusiasm. They thrive in the early morning hours and accomplish their most productive tasks during this time. Lions tend to adhere to a consistent sleep schedule, going to bed early to ensure they get the necessary amount of rest. Their mornings are filled with activities such as exercise, planning, and self-care rituals.

The Bear 🐻 (Moderate Morning):

Bears exhibit a more balanced sleep-wake pattern. They wake up and go to bed at moderate times, neither extremely early nor late. Bears follow a regular routine, feeling most alert and productive during the middle of the day. Their energy levels peak around noon, making this an ideal time for important meetings, creative work, or problem-solving. Bears prioritize a solid amount of sleep and often benefit from a short power nap to recharge.

The Wolf 🐺 (Night Owl):

Wolves are true night owls, with their energy levels peaking in the evening and into the night. They often struggle with early mornings and may find it challenging to wake up. However, wolves shine during the late hours when their creativity and focus reach their peak. Wolves may excel in professions that allow them to work during evenings or find solace in their own personal projects during these quiet hours. They should aim for a consistent sleep schedule, avoiding excessive exposure to bright lights before bed.

The Dolphin 🐬 (Insomniac):

Dolphins have a unique sleep chronotype characterized by light and fragmented sleep. They may experience difficulties falling asleep and staying asleep throughout the night. Dolphins tend to be highly intelligent and often have active minds. To improve their sleep quality, they should create a calming bedtime routine, eliminate stimulating activities before bed, and ensure their sleep environment is conducive to rest. Dolphins may find it helpful to consult with healthcare professionals for personalized sleep solutions.


Understanding your sleep chronotype is the first step in creating an optimal sleep schedule. Whether you align with the Lion, Bear, Wolf, or Dolphin chronotype, it’s essential to honor your body’s natural rhythms and prioritize quality sleep. By synchronizing your activities with your chronotype, you can enhance your energy, productivity, and overall well-being.

Remember, identifying your sleep chronotype is just the beginning. Experiment with different routines, establish healthy sleep habits, and prioritize self-care. With patience and perseverance, you can unlock the secret to a restful and fulfilling night’s sleep, leading to more vibrant and productive days.

Embrace your sleep chronotype and let it guide you towards a well-rested and balanced life. Sweet dreams and wakeful days await you!


Need help with your sleep routine? Feel free to email me for more information

The Power of Breath: Learn how Conscious Breathing Can Transform Your Life

Breathing is something we do every day without even thinking about it. It’s an automatic process that keeps us alive, but have you ever stopped to consider the power of your breath? In this blog post, we will explore how conscious breathing can transform your life and why it’s worth paying attention to.

First, let’s define what we mean by “conscious breathing.” Conscious breathing is the act of intentionally controlling your breath, rather than letting it happen automatically. This can involve deep breathing exercises, slow and steady breathing, or simply paying attention to your breath as it flows in and out of your body.

So, how can conscious breathing transform your life? For one, it can help you manage stress and anxiety. When you’re feeling anxious or stressed, your breath tends to become shallow and rapid. By practicing conscious breathing, you can slow down your breath and bring a sense of calm to your body and mind. This can help you manage stress more effectively and feel more relaxed overall.

Conscious breathing can also help you increase your energy levels and improve your focus. When you take deep, intentional breaths, you increase the flow of oxygen to your brain and body. This can help you feel more alert, awake, and focused. Try practicing some deep breathing exercises the next time you’re feeling tired or unfocused and see how it affects your energy levels and mental clarity.

In addition to managing stress, improving focus, and increasing energy, conscious breathing can also have physical benefits. Studies have shown that deep breathing can help lower blood pressure, reduce inflammation, and even improve digestion. By incorporating conscious breathing into your daily routine, you may be able to improve your overall physical health and well-being.

So, how can you start incorporating conscious breathing into your life? One simple way is to take a few deep breaths before starting your day, before meals, or before going to bed. You can also try practicing some simple breathing exercises, such as the 4-7-8 breathing technique or alternate nostril breathing. There are also many apps and guided meditation programs available that focus on conscious breathing.

In conclusion, the power of breath is something that should not be overlooked. Conscious breathing can transform your life by helping you manage stress, increase energy, improve focus, and promote physical health. By taking a few moments each day to focus on your breath, you may be able to tap into a source of power and well-being that you never knew existed.

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If you would like to find out more about breathing and meditation email Rosemary

Six strategies to help reduce your stress

Stress is a common experience that we all face from time to time. It can be caused by a variety of factors such as work pressure, financial difficulties, health problems, family issues, or simply the demands of daily life. While some stress can be beneficial and motivate us to take action, excessive stress can have negative impacts on our physical, emotional, and mental well-being. In this blog, we will discuss the effects of stress and some strategies to manage and reduce it.

Effects of Stress When we experience stress, our body releases hormones such as adrenaline and cortisol that prepare us to take action. This is often referred to as the “fight or flight” response. While this response can be helpful in short bursts, prolonged exposure to stress hormones can lead to negative health effects such as high blood pressure, heart disease, and weakened immune function. Additionally, stress can impact our mental and emotional health, leading to anxiety, depression, and difficulty concentrating or making decisions.

Strategies to Manage Stress The good news is that there are many strategies we can use to manage and reduce stress. Here are some tips:

  1. Practice Mindfulness: Mindfulness meditation is the practice of being present in the moment and non-judgmentally observing your thoughts and feelings. Mindfulness  meditation can help reduce stress by promoting relaxation and increasing self-awareness.
  2. Exercise: Exercise is a great way to reduce stress and boost mood. Even a short walk can help reduce stress levels and promote relaxation.
  3. Connect with others: Social support is an important factor in managing stress. Reach out to friends or family members for support or consider joining a support group.
  4. Take breaks: It’s important to take breaks throughout the day to recharge and reduce stress. Take a few deep breaths, go for a short walk, or engage in a relaxing activity like listening to music or taking a warm bath.
  5. Practice self-care: Taking care of yourself is an important part of managing stress. This includes getting enough sleep, eating a healthy diet, and engaging in activities you enjoy.
  6. Seek Professional Help: If you are experiencing chronic or severe stress, it’s important to seek professional help. A therapist or counsellor can provide tools and techniques to manage stress and improve mental health.

In conclusion, stress is a common experience that can have negative impacts on our physical, emotional, and mental well-being. However, there are many strategies we can use to manage and reduce stress. By practicing mindfulness meditation, exercising, connecting with others, taking breaks, practicing self-care, and seeking professional help when needed, we can reduce the impact of stress on our lives and improve our overall well-being.

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Contact Rosemary for any information about her therapies.

Four benefits of meditating in a group.

Meditation is a powerful practice that can help individuals find inner peace, reduce stress, and improve overall well-being. However, when practiced in a group setting, meditation can have even more profound effects. Group meditation is an excellent way to enhance the benefits of meditation and create a sense of community and connection.

In group meditation, individuals come together to meditate simultaneously in a shared space. This can be in-person or online, depending on the group’s preferences and circumstances. The group can consist of individuals with different levels of meditation experience, and the session can be guided or silent.

  1. One of the primary benefits of group meditation is the sense of connection it creates. When meditating in a group, individuals can feel a sense of support and belonging. They may feel less alone in their meditation practice, which can be particularly helpful for beginners who are still finding their way. Additionally, group meditation can create a shared energy that can be uplifting and motivating.
  2. Another benefit of group meditation is the opportunity to learn from others. Individuals in the group may have different meditation techniques, experiences, or insights to share. By meditating together, individuals can learn from each other and deepen their own practice.
  3. Group meditation can also help individuals stay accountable to their meditation practice. When meditating alone, it can be easy to skip a session or lose motivation. However, when meditating in a group, individuals may feel more motivated to show up and participate, knowing that others are also counting on them.
  4. Finally, group meditation can have a powerful impact on the world. When individuals meditate together, they can create a shared intention or focus. This can be particularly powerful when the group focuses on sending positive energy or healing to a specific person, group, or situation. The collective energy generated by the group can have a ripple effect beyond the group itself.

In conclusion, group meditation can be a powerful tool for personal growth, connection, and transformation. Whether you are a beginner or an experienced meditator, consider finding a group in your community or online to meditate with. The benefits are numerous, and you may be surprised at the profound impact it can have on your life and the world around you.

At the Soul Essence groups we sit on chairs and I give two minutes of energy healing to each person if they would like.

Click the link to download my e-book about Chakras, or Meditation Tips, free.

If you would like to join one of my groups more information is available on my website. You can also email Rosemary.

Meditation and the Positive Impact on Mental Health: What the Research Says

Meditation has been the subject of increasing scientific interest in recent years, and research suggests that it can have a positive impact on mental health.

Studies have shown that regular meditation can help reduce symptoms of anxiety and depression, improve mood and well-being, and increase resilience to stress. For example, a review of more than 1,300 studies on meditation found that it was effective in reducing anxiety, depression, and pain.

Meditation has also been found to change the structure and function of the brain in ways that can improve mental health. For example, research has shown that mindfulness meditation, which involves focusing on the present moment and accepting thoughts and feelings without judgment, can increase gray matter in the brain regions associated with self-awareness, compassion, and introspection.

Another type of meditation known as Transcendental Meditation has been shown to have a significant impact on reducing symptoms of post-traumatic stress disorder (PTSD) in veterans. A study conducted by the Department of Defense found that veterans who practiced Transcendental Meditation reported a significant reduction in symptoms of PTSD, including flashbacks, intrusive thoughts, and anxiety.

It is important to note that while research suggests that meditation can have a positive impact on mental health, it is not a substitute for professional medical treatment. However, when practiced regularly and combined with other therapies and treatments, meditation can be a valuable tool for improving mental health.

In conclusion, the research on meditation and its impact on mental health is still ongoing, but the results so far suggest that meditation can be a useful tool for reducing symptoms of anxiety, depression, and other mental health conditions.

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Want to join our group meditations face-to-face or online email me for dates and information

Finding Inner Peace: Simple Techniques for a Calm and Centred Mind

Inner peace is a state of calm and tranquility that is characterized by a sense of contentment, fulfillment, and happiness. In today’s fast-paced world, it can be challenging to find inner peace, as we are often surrounded by stress, anxiety, and negativity. However, by incorporating simple techniques into your daily routine, you can cultivate a sense of inner peace and improve your overall well-being.

Here are some simple techniques for finding inner peace:

  1. Meditation: Meditation is one of the most effective ways to cultivate inner peace. By quieting the mind and focusing on the present moment, you can reduce stress, anxiety, and negative thoughts, and improve your overall well-being.
  2. Mindful breathing: Mindful breathing is a simple and effective technique for reducing stress and anxiety and promoting inner peace. To practice mindful breathing, find a quiet place to sit or lie down, and focus on your breath as you inhale and exhale. Pay attention to the sensation of your breath moving in and out of your body, and let any thoughts or distractions pass by without getting caught up in them.
  3. Gratitude: Practicing gratitude is a simple and effective way to promote inner peace. By focusing on the things that you are grateful for, you can shift your attention away from negative thoughts and feelings, and cultivate a sense of contentment and happiness.
  4. Nature walks: Spending time in nature is a great way to find inner peace. By immersing yourself in the beauty and tranquility of nature, you can quiet your mind, reduce stress, and improve your overall well-being.
  5. Yoga: Yoga is a great way to cultivate inner peace. By combining physical postures with deep breathing and meditation, you can reduce stress, increase flexibility, and improve your overall well-being.

In conclusion, finding inner peace is a simple and effective way to improve your overall well-being. By incorporating techniques such as meditation, mindful breathing, gratitude, nature walks, and yoga into your daily routine, you can cultivate a sense of inner peace and happiness, and experience greater physical, mental, and emotional health.

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I have a discount day on the last Saturday of most months. If you would like to book a 30 minute session for £20 book here Here are the dates for the next few months is 25/02, 25/03, 29/04 and 27/05. Email me to confirm after May.

How Sleep Can Affect Your Mental Health: How They Affect Each Other

Sleep and mental health are closely connected, and the quality of your sleep can have a significant impact on your mental well-being. On the other hand, your mental health can also affect the quality and quantity of your sleep.

When you’re feeling anxious, stressed, or depressed, it can be difficult to fall asleep or stay asleep. Conversely, lack of sleep can contribute to feelings of anxiety, stress, and depression. In fact, chronic sleep deprivation has been linked to an increased risk of developing mental health conditions, such as depression and anxiety disorders.

Studies have also shown that sleep problems can be a symptom of mental health conditions, and can even worsen their symptoms. For example, people with depression often experience sleep problems, such as insomnia or oversleeping. These sleep problems can make the symptoms of depression worse and make it more difficult to manage.

In addition to the direct relationship between sleep and mental health, sleep also plays a role in regulating the release of hormones in the body, such as cortisol and serotonin. Cortisol is a stress hormone that can interfere with sleep, and a lack of sleep can cause cortisol levels to increase, leading to feelings of stress and anxiety. On the other hand, serotonin, a hormone that regulates mood, appetite, and sleep, is also affected by sleep. A lack of sleep can reduce serotonin levels, leading to feelings of sadness and depression.

In conclusion, the connection between sleep and mental health is complex, and it’s important to prioritise good sleep hygiene to maintain both physical and mental well-being. This can include creating a relaxing bedtime routine, avoiding screens for a few hours before bed, and creating a comfortable sleep environment. If you are experiencing sleep problems, it may be helpful to consult a doctor or mental health professional to address any underlying mental health concerns.

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Energy healing can help with sleep and mental wellbeing, email if you would like more information. I am a qualified adult sleep consultant.

5 Reasons to meditate and reduce your stress and anxiety.

By Soul Essence New Eltham

Clears your mind.

Meditation helps clear all the jumbled thoughts we constantly have in our heads, possibly causing overload and stress. By meditating, we can relax and focus on the guided meditation or feel and acknowledge our worries, painful memories, thoughts, and emotions and help them dissipate. You can also find the underlying cause of your anxiety.


Meditation helps you focus on your breathing; by slowing your breathing and using your belly to breathe, you start to relax. Once our bodies start to relax, we feel less stressed and anxious.

Helps you focus.

Firstly, most meditations focus on the breath or a person’s voice for part of the time. If your mind wanders or thoughts come, let them go and bring your focus back to the breath or voice each time. The more you do this the longer you are able to focus before thoughts enter your mind. The more regularly you meditate, the better your ability to focus will become. This will help you be more productive and less stressed.

Helps you sleep better.

Problems with sleep are often due to stress. Stress can cause tension, worry and anxiety, making it hard to fall asleep. By meditating before bed, you will feel more relaxed and calmer, making it easier to get to sleep and improving the quality of your sleep.

Being present in the now.

Living in the past can cause stress and anxiety. We need to remember the past cannot be changed; we can only learn from past experiences. The future has not happened, and we can only change the future by what we do NOW. Therefore, we often feel unhappy, stressed and anxious. We may not even realise it, however constantly living in the past and future can make you feel tired and out of touch with yourself. Meditation can help you stay present and focus on the present moment.

We have a course of meditations to help reduce stress and anxiety, starting Thursday 1st September 2022. The course will be fortnightly at 8 pm.  The cost is £45 for all six sessions or £10 on the night. To check dates click here

Book a session now!

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Have you had long Covid? These breathing exercises may help you!

By Soul Essence New Eltham

You can use many breathing techniques to help your lung capacity and help recover from the effects of Long Covid and other illnesses. Some are easy to learn, and some take more practice.

Deep breathing can help the following: –

  • getting oxygen deep into the lungs, which helps you clear out mucus and other fluids.
  • strengthening the diaphragm, a major respiratory muscle located under the lungs.
  • increasing lung capacity by bringing much-needed oxygen into your bloodstream.
  • helping you feel calmer, which may be beneficial for coping with long-term illness and recovery.

We are often not aware we are shallow breathing. Especially when we are concentrating at work, typing at our computer, playing computer games, and even eating our meals. Shallow breathing can increase your chances of anxiety and panic attacks, dry mouth and fatigue, aggravate existing respiratory conditions, and often leads to cardiovascular issues. Considering all this, we can see why taking part in breathing exercises is important.

Meditation is often done by putting your focus on your breathing, particularly when practising Yoga. However, we can do meditation and breathing exercises without necessarily doing Yoga. Breathing exercises may help improve the symptoms of long covid, ongoing stress and anxiety caused by lockdowns and covid symptoms.

Soul Essence runs meditations which help improve your breathing and will also work with you on a one-to-one basis to improve your breathing technique.

Book a session now!

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Here are a couple of breathing exercises you can try at home.

Diaphragmatic Breathing (also known as belly breathing when doing Qigong)

You can do this standing, sitting, or lying down

  1. Relax your face, neck, jaw and shoulder muscles through meditation or a relaxation technique.
  2. Rest the tip of your tongue on the roof of your mouth or behind your top front teeth.
  3. Check your back is straight; support if necessary
  4. Close your eyes if sitting or lying down; if standing, bring your eyes to a soft gaze.
  5. Breathe at your normal pace for a few minutes
  6. Place one hand on your chest and one on your lower abdomen
  7. Breathe deeply in through your nose, feeling your chest and ribs expand. You should feel your belly expand against your hand
  8. Breathe out, feeling your stomach contract inwards
  9. Breathe slowly and deeply this way for 5 to ten minutes

Humming OM when exhaling

  1. Sit upright with your back straight. Use support if necessary
  2. Place your tongue on the roof of your mouth
  3. Keep your mouth/lips closed
  4. Breathe in deeply through your nose, keeping your lips closed.
  5. Keep your shoulders relaxed.
  6. Once lungs are full, exhale humming OM. Make sure you keep your lips closed.
  7. Repeat for several breaths.

If you find these helpful or want to know more about the breathing exercises and meditation I offer, please contact me.

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Spiritual Laws – Decree

There are thirty-six or more spiritual laws that offer excellent ways for us to understand life on earth, some of the following text has been taken from Diana Cooper’s fantastic book “A Little Light on the Spiritual Laws”. I have already briefly explained some of the laws back in 2009, over the coming weeks I will explain some of the laws of higher frequency. If you find this interesting I would encourage you to read Diana’s book. I use Diana’s book when I am low or want an answer to a problem I flick through the book and open it at a law, and more often than not that is where I need to focus at that time.

The Law of Decree

Imagine a ladder leaning against a skyscraper, when you are climbing the lower rungs you can see the ground, the roof and sky seem a long way away.

Those of us who have a purely physical level of understanding are climbing the bottom sections of the ladder. They believe only in what they can feel see hear and think they are separate from or even superior to others. At this level, we look externally for guidance and possibly have a limited concept of the vastness of the universe and our place in it. This is the third dimension

When we start to use follow our inner wisdom and cease looking for external guidance we enter the fourth dimension. Here material things are no longer important. Our view of the universe changes. When we enter the fifth dimension, we are on the road to becoming masters. We take responsibility for creating our reality. We accept we are masters of our own destiny. We are co-creators with the divine. You know you are a master when you no longer blame anyone or anything for circumstances.

When you make a decree the universe moves to fulfil your command.

If a deckhand commands the ship without sufficient clarity or wisdom, chaos may ensue. The same applies when you make a decree without preparation, you may not be ready for the results.

A decree must be made with the greatest of integrity for the highest good of everyone.

Any decree you make for yourself, be prepared to be tested. If you decree for patience you will be offered lessons in patience.

Making a decree for humankind, to help bring people together and peace to earth would help bring about a happier world.

Decrees are said once, affirmations and prayers are repeated.

For examples of decrees read “A Little Light on the Spiritual Laws”

Quote from Diana Cooper’s book.

“When you make a decree the might of the universe is aligned behind it.”

Understanding the spiritual laws helps us create a happy and joyous life, energy healing can also help us to follow these laws to create wealth, health and prosperity in our lives, by helping to remove anger, negative beliefs etc.

If you would like to know more about how the spiritual laws can help your health through energy healing by helping to remove anger and negative beliefs please contact me

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