In Flow with Natalie

You start the morning every day with first breath as you awaken.  Instead of jumping up, and mindlessly moving into the busy day ahead, there is value in taking a few short moments to welcome the day - for YOU!  This short, guided meditation is about taking those first few moments of your new day for yourself! ...New breath, releasing the old, resetting, being open to the day ahead, and finding a...

Do you feel like you need a mindset shift? Either because someone told you or you just feel it internally? In this episode, I share my thoughts on how our mindsets can shift, how we already know within that we’re ready for it - all it takes is curiosity, being open, and a little self compassion. We often look to the outside world for answers, and sometimes it’s presumptuous for the outside world t...

In this gentle, reflective meditation, we explore the patterns — both subtle and familiar — that show up in our daily lives. Whether it’s emotional cycles, physical responses, or quiet habits we didn’t realize were shaping our experience, this practice invites you to notice what’s been repeating without judgment. Through breath, awareness, and self-compassion, you’ll begin to soften the grip of ol...

Sometimes we confuse kindness with over-giving, or compassion with being endlessly available — especially with family or close friends. But when your energy is being drained and your peace disturbed, is it still kindness?  In this episode, I reflect on the yogic principles of ahimsa (non-harm) and satya (truth), and how they can guide us to protect our inner stability, especially when emotional dy...

In this light episode, I share a spontaneous conversation about the small, comforting rituals we turn to—like fresh socks, a swipe of lipstick, or even folding a drawer—to lift our spirits. It’s about the everyday things that soothe us in subtle, meaningful ways. So… what’s your thing? Thanks for Listening! I appreciate you taking the time to listen to my podcast and meditations.  If you enjoy it,...

If you are new to meditation and breath work, need to take a breather from your day, and want a few minutes to relax and reset, join me.   This is a short breathing meditation that includes calming breath work, a bit of box breathing, and a reminder that you can take even just a few brief moments at any time during the day, to find some tranquility, ease tension, and relax. I hope you enjoy it. Th...

In this episode, I share what I’m discovering in the first days of yoga teacher training - 11 hour days filled with movement, meditation, learning the ancient teachings, and deep self-inquiry.  I reflect on how trying something new can unlock powerful, unexpected growth. This isn't just about yoga poses or anatomy—it's about the beauty and challenge of self-discovery, connection, and fin...

In this episode, I go back in time to my childhood in the 70s and 80s where I reflect on how our big yellow rotary dial phone, attached to the wall in our home, somehow became the fabric that connected our family, built a sense of responsibility and respect for one another, and gave us a little bit more independence (teaching us to learn some life lessons on our own), and I suppose teaching our pa...

Many of us have heard about the benefits of practising gratitude. But for some of us, maybe you feel you can't find any reason to feel gratitude. Something might be holding you back.  In this episode, I share my thoughts on why a practice of gratitude can be a healthy way to change your mindset. But for those who struggle with finding anything to feel thankful for, I offer another option. Bef...

In this episode, I share why it’s important to be true to yourself, without comparison to others, without fear of not being good enough. When you arrive each day in your life, as who you authentically are, you’re experiencing exactly what life is meant to be… for you.  This is your life, and when you show up as YOU in each moment, you are able to experience the moments as they unfold for you.  Liv...

This meditation is to help anyone who is struggling with something, or maybe holding onto thoughts that they cannot seem to let go of.  We all know that hanging onto thoughts or worries does not serve us. And even if you can’t release those thoughts today or tomorrow, please know that you have the strength within you to find your way.  But for now, consider taking this few moments to tune into thi...

In this episode I share my thoughts about why it’s important to do that thing you always wanted to do but never felt you had time, or maybe the confidence, to take the plunge.  Stepping out of your comfort zone can open up a new world of possibilities and experiences.  It’s important to fill your personal cup- as we often spend more of our time filling the cups for others.     I also share my expe...

This meditation is intended to give you a few moments to focus on yourself, to feel your essence and to discover that you have the wisdom within yourself to find your peace and happiness.   If you are someone who feels that you often prioritize the needs of those around you, people you love and take care of, over your own needs; if you  often feel unseen by your loved ones, or that your voice is n...

It’s that time of year again when everyone will soon be bombarded with all of the advertisements and stories about how to become healthier and happier in 2025.   We are all too familiar with setting new intentions for year ahead - when we often take the opportunity to reset, with plans to make changes to improve our lives, only to find that sometimes these well-meaning plans are abandoned within a...

The Holiday Season is upon us, and although for many it is a joyful time, bringing with it thoughts of love, and time with our friends and families, it can also be a time of stress, worries, or frustration.  This meditation offers a little breather for you, to take a few moments to reset, and remind yourself that the thoughts you carry can create feelings and emotions that can affect your energy. ...

Have you ever felt that you frequently annoy someone else, someone in your life that you care about, even though you know they may care about you as well? and you feel that sometimes, just being the way you are somehow annoys them... your little quirky ways, or your way of moving, talking, your energy, or your caring?  Sometimes, when you are told you are annoying, or someone does or says somethin...

If you are feeling uncertain in life, not sure of the path to take, or perhaps feeling a little lost, or as if things just aren't working out for you as you intended, please know that all will be ok -  we are all on our own unique journey in life.  Sometimes the dark moments are there to teach you something, almost like guideposts - showing you that through these times, you can still see the...

In this episode I share thoughts on how our lives are all uniquely ours. Our path in life may not always work out as we expect or hope. But in realizing that each of our journeys is unique to us, and that maybe we have certain lessons we are meant to learn, we may find a way to accept the path our life is taking.  This way of looking at life, also helps us maybe to realize that when we are in a re...

As the summer ends, we often find our thoughts  consumed by all that we must do,  what is to come, with little thought about the present moment.  But saying goodbye to one season and entering another gives us that perfect opportunity to take a pause, a pause between the seasons – a little time to take a breather from our busy lives and the thoughts of the past and the future.   So join me in a bri...

In this episode I talk about insecurities-Those little personal “flaws” that we are often led to believe we have, learned from something perhaps we were told as a child, or observing the patterns and behaviors of others in society. Things that we don't like about ourselves, and that we carry with us, seemingly without any issue. But insecurities, even about what we may admittedly think are  m...

In this episode, I share my thoughts on how damaging secrets can be, with a focus on those personal secrets we keep, hidden out of  shame, embarrassment, fear of judgement.  Secrets come from fear, and in hiding them, you may be suppressing or denying the event that happened.  But your secrets are not you - YOU are not your secrets.  It may have happened, or you may have done something you may now...

This meditation is for YOU, to give you a few minutes to take a breather, get away from any thoughts of the past and future, to give yourself a little self-love,  and to embrace yourself with gratitude for all that you are.  We can all benefit from taking a few minutes each day just for us, and taking some quiet time to be in your own presence - with no distractions.   When you are open to giving...

In this episode I share my thoughts on why it is important to take time to get to know YOU - the real you.  We are often so caught up in the busy-ness of our lives, that we don't take time to even think about how we FEEL about our lives, how we feel about the activities we spend much of our time doing, or the relationships that play a constant role in our lives.  How do we spend our energy? w...

In this episode, through a couple of personal stories and observations, I share my views about how hugs and laughter can make our lives, and our relationships, more meaningful.  I also talk about the health benefits of laughter, and the value in taking some time to pay attention when we give or receive a warm embrace with someone we care about.   Although a light-hearted topic, I invite you to tun...

This meditation is to help those who may be experiencing significant pain, where there is a feeling that you cannot overcome it.  If you tuned into Episode 16, released with this meditation ("On the Loneliness of Pain"), I explain how we can feel alone in our pain, and also how our thoughts can consume us in times of pain.  At times when the pain is so intense that your thoughts are cons...