Welcome to the Steady Practice!
February’s theme is Creating Space—a gentle invitation to move slowly, take stock, and settle into a rhythm that supports you through the rest of winter.
Steady Three - Daily Practices
These three simple daily practices form the heart of the month. They’re meant to be returned to again and again, allowing your practice to grow through repetition.
Steady Practice #1: Three Conscious Breaths
Each day before you get out of bed take 3 slow conscious breaths. When you inhale, silently say: I release all things. On the exhale, say: That no longer work for me. Let your lower ribcage and belly softly expand on each inhale. Gently exhale and release. Repeat as often as you like throughout the day. If the words don’t feel like a good fit, let the breath be enough. There is a lovely song by A Beautiful Chorus called “I Release” that has these words in it and I highly recommend giving it a listen!
Why this matters: Space begins in the nervous system. When the body softens, clarity follows.
Steady Practice #2: One small, kind “No”. Some examples of what this could be for you:
- Leaving the dishes unwashed until the next day
- Choosing fewer words instead of over-explaining
- Leaving a message/email/text unanswered until tomorrow
- Going to bed early if you feel tired
Why this matters: It strengthens discernment - what is worth your time, attention, and care.
Steady Practice #3: A few minutes of movement
Just a few minutes of gentle spinal movement. You can use the simple movement from the anchor practice video (below) as a guide or find another repeatable series of moving the spine in each of its directions - forward/back, side/side, twisting.
Why this matters: Regular, gentle spinal movement supports nervous system regulation and helps prevent the build-up of tension that comes from holding and bracing over time.
Journal Prompts
What feels heavy in my daily life right now? What parts of my life am I resistant to or have I been avoiding?
What activities leave me feeling depleted afterwards? What activities leave me feeling energized and focused?
What sensations arise in my body when I am truly calm, rested, and present? How is that different from the sensations when I feel exhausted and distracted?
List ten things you’re responsible for. Circle three that are actually optional. What would happen if they stayed undone for a week?
Finish this sentence three times: “I keep saying yes to ___ even though I don’t want to because ___.
A simple suggestion: choose one prompt to live with for a few days rather than moving through all of them at once. Let it unfurl slowly, like winter does.
Yoga & Meditation Practices - Pre-recorded Videos
1. Cozy Yoga and Grounded Flow Pre-recorded Classes
Each week, choose the class that feels most aligned with your energy. One offers softness and settling, the other steadiness and presence.
👉 [Link to Cozy Yoga Video]
👉 [Link to Grounded Flow Video]
2. The Anchor Practice
A short, supportive sequence of spinal movement, breath, and a brief meditation. This practice is especially helpful on busy or full days, offering a familiar place to return and reset.
👉 [Link to Anchor Practice Video]
Live Zoom Gatherings This Month
These are part of the February container. You’ll receive reminders and email links to join the meetings as the dates approach.
✨ Yoga Refresh Workshop
A 2-hour live Zoom session (with recording) to revisit foundational poses and modifications for your body’s needs.
Sunday, February 1st at 2pm CST
Join Zoom Meeting at link below
https://us05web.zoom.us/j/85739490298?pwd=NXNlU5q2EngucNcjbjbVeEcqnFCpX7.1
Meeting ID: 857 3949 0298
Passcode: Steady
✨ Women’s Circle
A live, unrecorded gathering for reflection, connection, and shared presence. Listening is always welcome.
Sunday, February 22nd at 4pm CST
Join Zoom Meeting at link below
https://us05web.zoom.us/j/85348895707?pwd=Xqdla3VwFMC4ir55fwoBKQAzJYU0rq.1
Meeting ID: 853 4889 5707
Passcode: Steady
I am so thrilled to practice with you this month! If you have any questions, please feel free to reach out to me at anna@growthspiralwellness.com