Welcome to the Align Your Story

free lessons and practice

 WELCOME to DAY FOUR!

I’M SO GLAD YOU’RE HERE

 

YOU CAN FIND THE PRACTICES FOR DAYS 1, 2, 3 and 4 BELOW. 

Don’t worry about being behind. Work with whatever day you are on and enjoy it 🙂

 

Nadia Colburn sitting on couch discussing mindful writing classes

I’m so excited to share this method to get you writing with more power and more ease!

I’m Nadia Colburn, an award winning creative writer, professor of literature, yoga teacher, student of Thich Nhat Hanh, mother, activist, and founder of Align Your Story.

If you have a story, a poem, a song inside of you, this is the place to be! Each day, for five days, I’m going to lead you through a short lesson and practice to help you integrate mind and body so that you can show up more fully on the page—and off. You’ll have ten days to work with the practices and can do them on your own schedule.

Each day’s lesson and practice takes roughly 20 minutes. Please look at your calendar and schedule these 20 minutes with yourself and keep your date with yourself. I promise that if you do, you’ll see real changes!

AYS Free Challenge Day 4 1

GET TO DAY 1 LESSON AND PRACTICE HERE

AYS Free Challenge Day 4 2

GET TO DAY 2 LESSON AND PRACTICE HERE

 

AYS Free Challenge Day 4 3

GET TO DAY 3 LESSON AND PRACTICE HERE

 

 DAY FOUR

EACH LESSON COMES IN VIDEO AND AUDIO FORMAT

How to modify the yoga and listen more deeply to your body (please click to read)

I’m going to lead you in three short physical exercises today. Please modify them to suit your particular body. The third is challenging for most people so you get a chance to practice being with yourself for a short period of challenge (We’ll only spend one minute here)

This practice is largely about listening more deeply to yourself. The word “yoga” means union. When you bring mind and body together in awareness, you are practicing yoga. One of the most inspiring yoga teachers is Mathew Sanford, who became paralyzed in an accident as a child. 

So please do what is right for your body and know that it enough.

There was a social science experiment in which there were two groups of people: one group did biceps exercises with weights every day and the other group didn’t do the physical exercises but instead spent the same amount of time imagining doing the exercises. And then there was a control group that did nothing. The control group, as expected, had no noticeable difference in their biceps. But the group that imagined doing the exercises increased their muscle mass by almost the same amount as the group that actually did the exercises! Amazing–but true. 

So if for any reason the physical movements don’t feel right to your body,  please try to do them with your mind’s eye. And then follow the prompts after that. 

 

If the audio doesn’t play right away, be patient. Wait a few seconds and it should begin :). If the recording stalls in the middle it might be because your device has gone to sleep, so if that happens, please unlock your device (in settings, go to brightness and display) so that the recording  can continue playing for the full 20 minutes.

If you’re hard of hearing, send me an email and I’ll send you the text.

On being in/ with the hard spaces (in yoga and/or writing) (Click to read)

First: please be gentle with yourself and don’t push yourself beyond what is comfortable.

Second, even when we do that, sometimes we get into uncomfortable spaces. And that’s okay.

Research shows that writing about difficult times in our life is incredibly healing. It might make us feel slightly worse at the moment, but according to repeated tests, after writing about difficult experiences, people have marked health improvements. So be gentle, but also don’t be afraid that if you feel discomfort you’ve done anything wrong. Sometimes the discomfort can itself be a kind of fever fighting off the imbalance in the system.

If you feel particularly shaken, and want something to come back to center, I suggest trying this beautiful meditation for healing and protection after the session: https://www.youtube.com/watch?v=rzQ2ZzgLwuM.

Reach out if you have any questions or need extra support <3

Come on over to the private Facebook group to share writing, connect with others, ask questions, and more

Do you have a friend who might enjoy this? Share the light. Share this practice here.

I look forward to being you again tomorrow 🙂

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