Meet Natalie Courtney

 

We’re excited to introduce you to the always interesting and insightful Natalie Courtney. We hope you’ll enjoy our conversation with Natalie below.

Natalie , we’re thrilled to have you sharing your thoughts and lessons with our community. So, for folks who are at a stage in their life or career where they are trying to be more resilient, can you share where you get your resilience from?

My resilience is rooted in lived experiences shaped by the full spectrum of life, from the difficult moments of my childhood to the complex challenges of adulthood. Each hardship has served as a teacher, carving depth and empathy into my being. Alongside these experiences, I carry a quiet, steady understanding—an innate wisdom that has always felt like a guiding presence. It’s an unseen force, something unlearned yet deeply familiar, reminding me that I come from a lineage of strength and endurance.

During times of personal turbulence, I have remained devoted to living in alignment with my values and serving something greater than myself. This dedication has helped me transform pain into purpose. I have found healing and empowerment in using my voice—through teaching, sound healing, and the sacred work of holding space for others. For me, resilience is not just about enduring; it’s about transforming my experiences into insights and offering those insights to support others’ growth and healing.

Thanks, so before we move on maybe you can share a bit more about yourself?

My business is rooted in years of experience in the arts and wellness fields. I spent my twenties working in museums, handling artifacts and managing private art collections. As life became increasingly overwhelming, I sought out mind-body practices and discovered that yoga was the perfect fit for me. It allowed me to incorporate strength training and flexibility while focusing on mindfulness. I was never one to enjoy working out in a gym, so yoga became my ideal practice.

Early on in my journey, my yoga teacher noticed me assisting another student in class and suggested I take the teacher training course. She believed I would make a great teacher. Although I had never considered teaching before, I soon realized that it was my true calling. After completing the training, I dedicated nearly 20 years to teaching Hatha yoga, incorporating breathing exercises, meditation, and sound healing into my classes. I am passionate about integrating breath-work, meditation, and sound healing to help individuals release energetic blockages and reconnect with their true selves, and create meaningful, lasting change. Whether someone is seeking deep relaxation, breaking free from addictive patterns, transforming self-limiting beliefs, or embarking on a new chapter in life, my personalized approach supports them in unlocking their highest potential and living with greater balance and fulfillment.

Currently, I am developing a project that offers short practices to inspire significant transformations in individuals. I call it the “Recipe for Everyday Life.” These practices begin with just 3 minutes. Since there are 1,440 minutes in a day, setting aside 3 minutes for breath, meditation, and movement can truly inspire us to extend our practice over time. It only takes the willingness to show up, and that’s where the transformations begin.

I offer weekly classes and monthly events at my boutique studio in Grand Junction, Colorado, and also teach at studios and venues throughout the Santa Barbara and Ojai areas in California. In addition, I’m developing several new projects centered around my signature “recipes” and an upcoming course. For the most current updates and to receive my latest recipes, you can find me on Instagram and YouTube.

Looking back, what do you think were the three qualities, skills, or areas of knowledge that were most impactful in your journey? What advice do you have for folks who are early in their journey in terms of how they can best develop or improve on these?

Looking back, the three most impactful qualities in my journey have been self-awareness through embodied practices, creative expression, and a deep trust in intuition. My background in mind-body transformation, art, and mindfulness gave me a foundation to explore healing not just as a concept, but as a lived, felt experience. Through self-study, breath-work, and meditation, I cultivated body awareness and began to understand the intelligence stored within. Mantra and sound healing have been powerful tools in helping me embody my personal power and step fully into the truth of who I am today.

For those early in their journey, my advice is simple: show up every day, even if it’s only for three minutes. Consistency, not intensity, is what creates lasting change. Remember, we can’t pour from an empty cup—your willingness to show up for yourself becomes the light that illuminates the way for others.

Any advice for folks feeling overwhelmed?

What do you do when you feel overwhelmed?
When I feel overwhelmed, I pause and give myself permission to take a mental break. I immediately turn to my breath. Often, I’ll begin a breathing exercise—sometimes incorporating arm movements to activate the lymphatic system, stimulate the heart, and support the diaphragm, helping to cleanse and rebalance the body. My go-to practices are Breath of Fire or a breath for emotional perspective—inhaling through the left nostril and exhaling through the right. This pattern helps quiet the mind, shift out of stress, and realign with the parasympathetic nervous system, bringing a sense of clarity and calm.

Any advice or strategies?
My advice is simple: when overwhelm arises, stop and come back to your breath. Your breath is everything—it’s your anchor, your medicine, your guide. Even just a few conscious breaths can bring you back to center. You don’t need anything fancy; simply noticing and meditating on the breath can begin the healing process. The breath is you—it’s your direct connection to the present moment and to your own inner peace.

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