Natalie PW Yoga

Meditation Magic! 
Meditation is an Ahh-mazing  practice, but it isn’t always easy. So why bother? A regular meditation practice can help decrease anxiety, stress and depression, while increasing memory, attention, focus and so much more! While my continued transformation is a result of a physical yoga practice, I truly believe that my meditation practice is responsible for changing my life.  When possible I include short meditations in my studio classes and always encourage students to explore their own meditation practice. Not sure how to get started?  Search online, checkout local yoga studios or try an at home practice.

Tips for an at home meditation practice:

1) Schedule it! Make time in your day and commit to starting a new habit.  I recommend meditating in the morning because it is normally quieter, your mind is not as full with thoughts and there is less chance you will be disturbed.

2) Focus on the breath. Deep breaths slow the heart rate, relaxes the muscles, focuses the mind and is a perfect way to begin practice.

3) Move. Consider going for a walk or doing a few yoga poses to stretch tight muscles and tendons allowing you to sit (or lie) more comfortably.

4) Observe thoughts, feelings, sensations and then let them go. When the body becomes still sometimes the mind will run wild! If this happens, really focus in on your breath and allow thoughts, feelings and sensations to go.

5) Pick a specific room or space in your home to meditate. Consider sprucing up the space with candles, cushions or anything else that will help you feel comfortable.

6) Listen to instructional tapes and CDs on meditation.  Meditations for life and Meditations for Inner and Outer peace are two of my favourite CDs by Rod Stryker.

7) Practice makes Progress! Meditation is a life-long practice, and you will benefit most by being kind to yourself when a meditation didn’t go “perfectly”.  Do the best you can every day, and then let it go! Finally, get into the habit of spending a few moments at the end of your meditation to thank yourself for the opportunity to practice.

Do you already have a regular mediation practice? How has it helped you?

“Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day. This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.” – Sara Lazar of the MGH Psychiatric Neuroimaging Research Program and a Harvard Medical School Instructor in Psychology.

Earth Hour 2018



Switch off your light and switch on your social power.
Join Natalie PW Yoga, Justyna Bajewicz and the Chrysalis Yoga community for a beautiful candlelit yoga & meditation practice followed by light refreshments.

Doors open at 7:30pm. Limited spaces reserve your spot. If you can’t make it, please cancel early enough to allow others to join in the fun!

Event will be held at Chrysalis Yoga in Burlington, ON from 8:00 – 9:45pm


Hike & Yoga Sessions at Ball’s Falls

yoga hike

Join me for summer BREATHE.MOVE.MEDITATE. sessions starting Sunday, July 9th! GET TICKETS

Experience a mindful group hike in beautiful Ball’s Falls Conservation Area, followed by an outdoor guided yoga and meditation session.

Sessions will run every Sunday from 9:30 – 11:00am
(July 9 – August 27, 2017)

Investment: $20 + HST per session* BUY NOW
*includes parking and conservation area admission fees.


Don’t want to leave right after your session? 
* Visit historic buildings & The Centre for Conservation
* Explore other hiking trails
* Bring a picnic and spend a wonderful day relaxing in nature

* Hiking or running shoes **No flipflops or stilettos**
* Water bottle
* Yoga mat
* Comfortable clothing suitable for hiking & yoga (dress in layers)
* Sun / Rain protection (sunblock, jacket, hat, sunshirt etc)
* Bug repellant (optional)
* A smile 🙂

* E-Ticket or printed ticket required for proof of purchase.
* Please arrive 15 minutes early to complete mandatory waiver.
* Limited tickets per session – advance purchase recommended.
* INCLEMENT WEATHER POLICY: In the event that your ticket date is cancelled by the provider because of inclement weather, the provider will permit transfers to an alternate date. Full refund provided if event is cancelled by provider and alternate date could not be accommodated.
* Classes are weather permitting and will run in light rain or shine.

Please visit Natalie PW Yoga for event updates/cancellations.
Cancellations will be communicated via email to ticket holders and via social media by 8:00am each Sunday.

Reconnect to YOU! Eat.Move.Meditate.

As women, we often tend to the needs and wants of others before our own, and over time our own health and happiness can suffer. It’s time to shift that paradigm!

Join me and Leanne Sedentopf  in this WOMEN’S ONLY WORKSHOP as we empower you to nourish yourself and improve your relationship with food and your body.

We often tend to the needs and wants of others before our own, and over time our own health and happiness can suffer. It’s time to shift that paradigm!

Join me and Leanne Sedentopf, RHN as we empower you to nourish yourself and improve your relationship with food and your body. We will discuss that whether you are struggling with sleep, hormonal issues, weight loss or mood it all often comes back to a few nutrition principles and the idea that we first need to fill ourselves up so that we have something to offer to others.

In a supportive, women’s only environment you will learn how to support the following through nutrition, movement and meditation.

* Sleep
* Energy and hormonal balance
* Stress
* Digestion

Plus! You will receive handouts, a swag bag valued at more than $25, chance to win more than $100 in prizes AND get a digital recipe book with more than 50 Whole Food recipes for vegan, paleo and everything in-between!

Saturday, Apr 8, 2017 from 1:00 pm – 5:00 pm
 $65 + HST* – Click HERE to reserve your space!

(Save 10% with your Chrysalis Yoga Studio – Monthly Membership)

*Please refer to the studio website for payment and cancellation policies


yoga nidra meditation

Potent, powerful & peaceful practice!

The ancient practice of Yoga Nidra is the perfect antidote for modern life.
Yoga Nidra practice is a guided meditation enjoyed comfortably in Savasana (corpse pose).
This meditative practice into a deep state of relaxation has been found to:
  • Reduce stress
  • Reduce anxiety
  • Improve your sleep patterns
  • Enhance immune system function
  • Relieve muscle tension & pain

Connect with me on Facebook or check out my events page to learn about upcoming Yoga Nidra workshops.


Begin your day with a morning yoga class, and after each day’s activities enjoy the open-air dining pavilion and lounge that is the perfect place to relax in comfort with fine meals, splendid company and conversation charged with the excitement of the day’s adventures.

Join me between April 3-13, 2016 for an adventure on the inner protected lagoon that provides a rare underwater habitat for snorkelers with miles upon miles of shallow, warm waters studded with corals and where the lagoon drops off to the open sea, precipitous walls, undersea ridges, canyons, tunnels and valleys brimming with life are the deeper realm of scuba divers. Long difficult to access and out of reach for kayakers and snorkellers, Island Expeditions has pioneered the first-ever basecamp at Lighthouse Reef where we sleep in spacious walk-in tents, each with an ocean view.


3, 6 or 8 day trip options available. Click HERE for more details

Contact Island Expeditions for availability.
P: 1-800-667-1630

My Story

Yoga and meditation allow me to step out of the fast lane and reconnect with my authentic self. Feeling anxious, agitated and lost, I first came to my mat in 2007. Through continued practice I have become more grounded, calm and confident. I love all aspects of the practice, but have found a true connection to pranayama and meditation.

As a teacher my intention is to create a safe space for students to experience their own yoga journey by weaving yoga asana, breath work and meditation into each practice. Together we will stretch and strengthen our bodies, connect with our breath and cultivate peaceful minds before stepping back into the world feeling rejuvenated and inspired.