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 🙂

The practices will still be available next week.

Align Your Story Free Challenge Day 4 1

I’m Nadia Colburn and I'm so glad to be here with you!

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!

Align Your Story Free Challenge Day 4 2

GET TO DAY 1 LESSON AND PRACTICE HERE

Align Your Story Free Challenge Day 4 3

GET TO DAY 2 LESSON AND PRACTICE HERE

Align Your Story Free Challenge Day 4 4

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. 

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

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.



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

I look forward to seeing you again tomorrow 🙂

Each day takes you deeper. Day 5, we're going to explore how to work through resistance.

I'm here to support you!

Come on over to the private Facebook page where you can ask questions, connect with other writers, share work, and get support!


And go deeper in my

Align Your Story Course for Women 

now on sale with time-limited bonuses.

ALIGN YOUR STORY FOR WOMEN

Unlock your story and your creative voice with this unique writing course with meditation, yoga, close readings, and a step-by-step method to write your best work.

See more below and sign up soon to get an extra bonus:

  • Masterclass: Writing Through the Hard Parts of Your Story. Get the research and extra tools and support for a transformative experience.