Welcome to the Steady Practice!


March: Building a Foundation

This month in The Steady Practice is about building a strong, steady base through safety, nourishment, and repetition.

Before we can grow new habits or move toward deeper change, the body needs to feel supported, oriented and at ease.

Together this month, we’ll explore what it means to create simple, grounding routines that help your nervous system settle.

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.

#1: Three Conscious Breaths
Each day before you get out of bed take 3 slow conscious breaths.

When you inhale, silently say: I am here. On the exhale, say: Here is safe.

Let your lower rib cage 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.

#2: Curiosity and building presence

Choose a small object in your environment and explore it with all five senses.
Notice color, texture, temperature, shape, sound, even smell if available.

Spend at least one minute letting your attention rest here.

This practice builds presence and curiosity, helping you land more fully in the moment—and in your body.

#3: Evening Settling
Before bed, draw your knees into your chest or rest in Happy Baby for 3–5 slow breaths.

Feel the spine and the back of the pelvis gently lengthen toward the ground, mat, or bed.
Notice the surface beneath you supporting your weight.

A small ritual to signal safety and rest at the end of the day.

Journal Prompts

  • What does my body want me to notice today, if I take a moment to listen?

  • How does my body respond when I move through the day more slowly?
    How is this different from how my body responds when I’m rushing?

  • How does my body show me that it feels safe?
    How does it show me when it doesn’t?

  • Looking back over the last week, when did I feel most at ease—most at home in my body?
    What was I doing, who was I with, what environment was I in?

  • How does my body let me know it needs rest?
    Do I usually listen when this happens?
    What shifts when I don’t?

A simple suggestion: choose one prompt to live with for a few days rather than moving through all of them at once. Sit and simmer with these for a bit.

Yoga & Meditation Practices - Pre-recorded Videos

Cozy Yoga and Grounded Yoga 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 Yoga Video]

Yoga Props & Modifications Video
Guidance on using props and adapting poses so your practice truly supports your body.
👉 [Link to Props and Modifications Video]

Live Zoom Gatherings for March

These are part of the March container. You’ll receive reminders and email links to join the meetings as the dates approach.

✨ Opening Ceremony - Tuesday, March 11th at 7:00pm
A live Zoom session (with recording) focused on:

  • Setting up a supportive space for meditation at home

  • Gentle breath and meditation to open the month together.

Join Zoom Meeting at link below:

https://us06web.zoom.us/j/82350042096?pwd=zAUBhctsv9xj3xJ8IrODjuo3leHFVG.1

Meeting ID: 823 5004 2096
Passcode: Steady

✨ Women’s Circle - Zoom
A live zoom, unrecorded gathering for reflection, connection, and shared presence. Listening is always welcome.
Sunday, March 29th at 2:00pm

Join Zoom Meeting at link below:

https://us06web.zoom.us/j/86000011529?pwd=fXNVa8fLjmxbNa8YEnnKlX6EF3LbXn.1

Meeting ID: 860 0001 1529
Passcode: Steady

In Person Gathering for March

✨ In Person Women’s Circle in Huntsville

Sunday, March 22nd at 2:00pm

If you live local and would like to attend, please reach out to me and I will email you all of the details! This circle is included in the cost of your March Membership to the Steady Practice. I would LOVE to see you in person!!

A Gentle Reminder

This practice isn’t about doing more—it’s about returning. Returning to your body. Returning to what steadies you. Returning again and again to the simple truth that support is available. Let this month meet you where you are. That’s enough.

If you have any questions, please feel free to reach out to me at anna@growthspiralwellness.com