Natanya Coaching

01/26/2026

Today I did 10 minutes on the elliptical. And it was hard.

Not “hard in a braggy fitness-influencer way.”
Hard in a wow, my body is really starting from where it is way.

At 53, and living with migraine, I’m learning (again) that progress doesn’t come from pushing harder, it comes from listening better.

So instead of powering through or quitting in frustration, I stopped at 10 minutes.
I respected my nervous system.
I finished feeling proud, not depleted.

That’s the real win.

For a long time, I bought into the idea that if it wasn’t intense, long, or impressive, it didn’t “count.”

But consistency — especially in midlife — is built on kindness, safety, and sustainability, not punishment.

My plan is simple:
short, gentle sessions
building slowly
honouring my body
avoiding migraine triggers
trusting that small steps add up

You don’t need to start where you wish you were.
You just need to start where you are.

And that’s enough. 🌱

10/20/2025

10/10/2025

Have headache? Migraine? Take this survey. Migraine Canada exists to support us!

Needs Assessment Survey: We Want to Hear From You!
We have extended our Needs Assessment Survey participation window by a week, help us get to 400 responses. Your feedback will help shape future programs, resources, and national strategies to better support people living with migraine.

The survey is anonymous, takes just 15–20 minutes, and is available in English and French. Your responses will stay confidential and be used only in summary form.

Thank you for taking a few minutes to help improve migraine care across Canada.

English: https://loom.ly/0fgE_bY
French: https://loom.ly/F60kpmU

Have questions? Email us at [email protected]

07/28/2025

07/15/2025

The language of migraine ... sadly migraine is a condition. If you have it, you have it. It is characterised by "attacks", "flare-ups", or "episodes" of symptoms.
Thank you MigraineCanada for this excellent description.

06/12/2025

Check out my latest blog:
🧠Rewiring the Pain Pathway: How Mindfulness & Pain Reprocessing Therapy can Help you Live Better with Chronic Pain

Link in the first comment!

06/08/2025

So awesome to join in person for

05/20/2025

The other week I recorded this 6-minute grounding meditation. Check it out!

A 6-minute meditation, grounding you through focusing on your body.

05/05/2025

🌱 Introducing smartCoaching — A Mindfulness-Based Course for Credentialed Coaches

Together with Mindfulness Everyday, we’re thrilled to share something that’s been growing behind the scenes… and now it’s ready to support you.

smartCoaching is a 9-week, live, small-group program designed especially for credentialed coaches who are looking to:

🌀 Deepen their presence
🧘‍♀️ Renew their ICF credentials (20 CCE units!)
💬 Reconnect with a live, supportive coaching community

You’ll get:
✨ 8 × 2-hour live sessions (no recordings—just presence)
✨ 1 × 4-hour guided silent retreat
✨ Tools for stress regulation, clarity, and compassionate coaching
✨ A rare space to grow professionally and personally

👥 Just 12 spots per cohort — designed to stay personal, rich, and grounded.

📅 Starts: June 25, 2025
💥 Early bird pricing ends May 31
🌐 🌿 Visit https://mindfulnesseveryday.org/smartcoaching to learn more + register

If you know a coach looking for CCEs and a deeper connection to their work… please share. We'd love to welcome them into this circle. 💛

05/01/2025

Let’s get moving.
Walk and

05/01/2025

Join us!

We warmly invite you to join us for a special retreat, a space to pause, reconnect, and practice self-compassion.

Many of us carry a loud inner critic. We may struggle to feel worthy or find it difficult to be kind to ourselves, especially during painful or stressful moments. If that sounds familiar, you’re not alone and you don’t have to navigate it alone.

Inspired by the work of self-compassion leaders Kristin Neff and Paul Gilbert, this 4-hour retreat offers simple, transformative tools to help you speak to yourself with kindness, calm your nervous system, and become your own safe harbour.

Together, we’ll create a supportive and caring space where you’re invited to move gently, breathe deeply, and engage in guided mindfulness and self-compassion practices. It's a chance to step away from the busyness of life and give yourself the care you so often offer to others.

And with Mother’s Day just around the corner, this retreat could be the perfect early gift for yourself or for someone you love. Come just as you are and leave feeling more connected, grounded, and at home within yourself.

Warmly,
Heidi

What to Expect:
✨Kindness Breathing
✨Compassionate Body Scan
✨Find your own loving kindness phrases - bring a journal
✨Guided Contentment Practice
✨Gentle mindful movement
✨Opportunities for quiet contemplation and deep inner connection
✨Mindful sharing in a supportive environment to deepen connection

📅 Upcoming Retreats: May 10, 2025 with Heidi Bornstein; June 14 (guide to be confirmed)
⏰ Time: 10:00 AM – 2:00 PM
📍 Location: Friends House, 60 Lowther Ave, Toronto

Give yourself this time, held in the company of a supportive community, and leave feeling more grounded, gently renewed, and connected to what matters most in your heart.

Space is limited—reserve your spot today on our website under Program Registration!

02/07/2025

Have you ever attended the free, virtual ? I have, and I found it so helpful to my migraine management that I am proud to be an affiliate to help spread the word of this event.

Each day from March 20-27, 2025, there will be four expert interviews on specific topics on migraine management, ensuring you get easy, free access to what these top doctors want you to know. Plan your schedule now to make sure you do not miss any of the interviews you need to attend. Each interview is free for 24 hours.

93% of past attendees reported taking or planning to take a new action to help manage their migraine. 87% gained a better understanding of their condition. 81% felt less alone.

The hosts of this event have lived with chronic, debilitating migraine and have made it their mission to help others get better access and education from the world’s leading experts on migraine. Their volunteer team members have also been significantly impacted by migraine.

You’ll hear from doctors and researchers who are changing the future of migraine care while connecting with a global community that truly understands your journey. You’re not alone.

Register with my affiliate link today.
👉 http://www.migraineworldsummit.com?afmc=jn
Whilst the Migraine World Summit is completely free from March 20-27, there are options to upgrade your registration. If you do so, my affiliate link will allow me to be compensated.