In Flow with Natalie

In this episode, I talk about why I created this podcast, some of the fears I had in doing so - about being vulnerable and sharing my real thoughts, and how overcoming the fear helped me gain more courage to be me.  The doubts still come and go, and I suppose that is part of the process.  I also share the ultimate theme that runs through all of these different episodes, and why my intro always sta...

This one is a little different from my usual.... the title may, or may not, reveal its content.  I recorded this while thinking about life in the wee hours of the morning, and how sometimes we can fall back into the old patterns of the past... that create emotions we don't want to feel.   Emotions are not always truth.... they often come from the stories we tell ourselves. While my hope is th...

In this episode, I share my reflections on the idea that miracles, healing, and meaningful change may be more possible than we think. After all, our very existence is its own kind of miracle.  This talk explores the importance of becoming open to possibility as a first step toward healing — not just physical healing, but emotional healing, finding that inner calm, balance, self-discovery, and a de...

In this episode, I share my thoughts on why the things we work and wait for often mean more to us —  and how the energy we put into something can shape the way we value it. Sometimes it’s the effort, the patience it takes to get there, and sometimes even a little bit of a struggle, that helps us appreciate the outcome and what we achieve .  This can ultimately create that sense of deeper contentme...

Are you the kind of person who often finds yourself doing everything with intensity? Maybe you describe it as something you’re passionate about, or you’re simply trying to prove yourself, or you just approach everything with such a level of drive that you can get caught up in it completely unaware of how close you are to it?  In this episode, I reflect on how all of us may find ourselves caught up...

I invite you  to begin your day  with this uplifting 15 minute meditation - first thing in the morning - go ahead, maybe try it every day for a week and let me know how you felt - how your week went!    This meditation helps you start your day with positivity  - opening you up to see things differently, and to experience the day with a little more connection to yourself.  Inhaling the potential th...

In moments of uncertainty, our minds can race and our body can forget it’s safe. We can go into reaction mode, which can have a significant effect on our body and our nervous system. In this episode, I reflect on the importance of allowing our nervous system to feel safe when we receive sudden news or experience an event that could send us into overdrive. This episode is followed by a short guided...

This guided meditation provides an opportunity to find a few moments to take a breath, and calm yourself - to calm your nervous system, for whenever you may feel the need.  I hope this meditation serves you well. My wish for you is to live in positivity, health and harmony.  Thanks for Listening! I appreciate you taking the time to listen to my podcast and meditations.  If you enjoy it, please fol...

This meditation is for YOU, and I created it to remind you that this is YOUR life, for your experiences, without judgment or pressure.  Following Episode 51, where I talk about making this year a year to get to know yourself, this meditation offers a quiet pause at the beginning of a new year.  It also works at any time when you want to make space for yourself and remind yourself that there is no...

As we enter the New Year - 2026, many of us may once again be thinking about whether we should be setting a New Year's Resolution.  Something we need to "work on" or change, about our lives, ourselves.  But New Year's resolutions often fail, and sometimes this can add to those familiar feelings of beating ourselves up for not achieving, not making the changes we have been convi...

In this episode, I share my thoughts on how we often sacrifice our time and energy by continuing to say yes to added responsibilities, without even questioning how we feel about them.  Whether it is adding to the list of projects or tasks at work because you don’t have the courage to say no, even when you’re already very busy; or whether it’s agreeing to participate in personal or other events whe...

This is a very short episode where I share my “thought for the day” that came to me as a result of a morning walk. Sometimes we get an impulse to do something and we think it’s against our better judgment so we talk ourselves out of it. But today, I ask you to consider- the next time you get an impulse to do something, rather than talk yourself out of it, maybe lean into it and consider why it may...

This meditation follows episode 47 (When your Mind Hijacks your Truth) - where I share my thoughts on how important it is to find stillness within, away from the noise and distractions that fill our minds every day. I welcome you to check out episode 47.  In this meditation, I offer an opportunity for you to find that needed stillness, learning to be present with your breath and body, without the...

In this episode, I share some thoughts on what happens when our mind starts running the show — when it hijacks our truth. I talk about how we’re born whole, already connected to what we need, but over time we get swept up in the noise of the world. Our world is now full of distractions — experts, information, and endless knowledge — and by learning to rely so heavily on the mind, we end up creatin...

In this short reflection, I talk about how the narratives we create for ourselves -  about who we are, about others, or even about what might come next in our lives, even things as simple as attending an event and predetermining how it will be - can limit us before life even unfolds — and how letting go of these stories can open up space for something completely different, maybe even something bet...

Sometimes we may experience certain physical or emotional sensations that we suppress or deny, either because we may not want to face them, or because we’re trained to ignore them. Perhaps we even pretend they don’t exist.  But when we suppress our true feelings, whether physical or emotional, it creates tension within us.  We often try to explain away how we feel through our thoughts. Our thinkin...

What kind of armour or costume do you wear that may hide who you really are? Have you ever thought about how we slowly build armour or  costumes, through the process of developing and learning how to act in this world?  And, sometimes we may discover that we are far removed from the person we really are.  In this episode, I share reflections that came to me early one morning, when I was thinking a...

Feeling nostalgic about past memories?  in this episode I reflect on how we can sometimes search for those same experiences from our past, hoping to experience that feeling again.  And through my own recent experiences and reflections, I share why trying to recreate the situation or experience again may not work.  We can't truly go back, but in this episode I share why that's a beautiful...

Take a few moments to pause, breathe, and open yourself to the possibilities already waiting for you.  In this guided meditation, you'll release old thoughts and create space for what's meant to come into your life.   Come back to this practice any time you need to feel grounded and open to possibility.  I hope you enjoy it!   Natalie  Thanks for Listening! I appreciate you taking the ti...

Have you ever considered that one of your most valuable resources is your time? In this episode, I share some reflections on how we spend our time, and even how we sometimes take time away from others—often without much awareness. Sometimes we give it away because of social expectations, obligations, or simple politeness, even when we’d rather be doing something else. If we were truly honest with...

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,...