In Flow with Natalie

03/17/2026

Walk in my city like a tourist again! Some of my favourite days are going into the city and just walking around with a new set of eyes! We went for a walk this past week in downtown Halifax, it was sunny and chilly, a perfect March day. Stopped at a little art gallery, talked to the lovely artist and browsed the work, grabbed a cappuccino and enjoyed all of the little discoveries! I was struck by this gorgeous mural on a Barrington Street building. The mood evoked in the image fit perfectly with the day.💕 ❤️ ♥️

03/09/2026

I heard this quote this morning, and I thought it was worth repeating- “Allow Life to Surprise You!”

Sometimes we want to always control the outcome, and maybe even miss the present moment because our only focus is on a future goal.

When we’re attached to outcomes, it can lead to disappointment. Don’t be attached to the outcome, allow life to surprise you. 😊💕

I hope you have a beautiful day❤️

02/14/2026

For anyone who likes a guided meditation, and might like to start your day with an uplifting positive message for yourself, here’s a morning meditation you can do on waking. Short intro and a little music at the end, but the meditation is 15 minutes. Give yourself time to experience you in the morning before you hit all the distractions! Here’s the link for Apple, but you can search it in any of your favourite podcast apps! Happy Saturday morning!

And if you aren’t into guided meditations, but you know someone who is, feel free to share it with them!

Podcast Episode · The Finding Sessions · 2026-02-13 · 19m

02/10/2026

Ever heard of facia? It’s a 3-D web of connective tissue network that wraps around and supports every muscle, bone, organ, nerve, and blood vessel. Think of it as a full-body, 3D casing or "Saran Wrap" that holds your entire body together and gives it structure.

Fascia is a sophisticated communication system. It’s rich with nerve endings, meaning it plays a huge role in how you feel pain and how your body senses its position in space. When your fascia is healthy, it is hydrated and supple, allowing your muscles to glide past one another effortlessly.

The importance of moving it:
When we stay still—like when we sleep or sit at a desk—this tissue can become "sticky." Over time, if we don't move through our full range of motion, these layers can practically bond together, leading to stiffness and restricted movement. Moving your body literally "melts" these bonds, keeping your internal tissues sliding and gliding.

When we wake up in the morning, that automatic movement of stretching, sometimes it happens at the same time we yawn, (in my mind) - you know, that first stretch you take in the morning while still in bed and yawning? - seems to remind me of all of the interconnected fascia throughout my body waking up!

This morning, I woke up, thinking about the fuzz speech, which I watched during my yoga teacher training because it’s an amazing way to better understand the fascia system in our bodies! I thought it would be helpful to share it for anyone who really wants to get it. Understanding the importance of movement and its impact on fascia could change your life!

The Fuzz Speech:
Below is a fairly famous talk by Gil Hedley, an integral anatomist, called "The Fuzz."

It’s pretty short, but effective.
Viewer warning: he does deal with cadavers to illustrate what he’s talking about so if this is not your thing pass on the video, but I highly recommend for anyone who’s open to it!

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01/29/2026

Good Morning❄️❄️

my winter dock series returns! Appreciating the simplest view on repeat, as the sun hits the dock, the snow, shadows and light!

01/26/2026

Check out episode 53 where I share my reflections on the importance of finding a little bit of calm during times of uncertainty. 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 meditation to calm the nervous system. I also offer the meditation on its own, without the shared reflection, in episode 54. I hope you enjoy it. You can find it on your favourite podcast app.

01/19/2026

Happy Monday ❄️❄️❄️

01/19/2026

01/10/2026

No matter what’s going on in your life, there are days when you wake up to a morning like this and it tells you everything will be be fine! Remember that! I woke up this morning to a spectacular greeting from nature! Enjoy!

01/05/2026

This might be one of my favourite meditations that I created so far❤️💕 Check out episode 52 of the Finding Sessions on your favourite podcast player, or link in bio. Everyone doesn’t need a guided meditation to help them find a moment of awareness, but sometimes, when you fall back into those old patterns of filling your mind and thoughts with noise and busyness, taking a few moments to be guided through breath and body awareness can be just what you need! 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 rush, all experiences in this life are for you!

There’s nothing to fix or resolve — only an invitation to notice, listen, and be with yourself as you are. ❤️

12/31/2025

Check out the latest episode of The Finding Sessions on your favourite podcast app! 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 convinced into believing we need to make in our lives.

I offer something different for this New Year. Not a resolution, but rather, setting an “Intention”. An intention is softer, and it’s more like a reminder to ourselves of something that holds value for us - something we choose or wish to carry with us through our day, something very personal to us. Not something we are told by the outside world we need to change. In fact, this message for you is NOT about changing YOU, it’s about getting to know yourself this year. I offer this - instead of listening to the outside world which tells you maybe that you aren’t good enough, successful enough, fit enough - setting yourself up for comparison and self-judgment - I offer you the opportunity to consider turning inward - making this year about YOU! Allow yourself to FEEL! Allow yourself to EXPERIENCE. Allow yourself to BE. Learn about yourself. Listen to the signals your body and your heart are trying to tell you. If you choose to get to know YOU, you may find that you begin to move toward a happier, healthier way of living, living in alignment with who you really are. And that can be transformational.