The Chrysalis
A four-week therapeutic group series created for women who feel disconnected from their bodies, weighed down by emotional strain, or caught in patterns of pushing through. Each 90-minute session offers a steady rhythm of gentle movement, guided breathwork, meditation, and deep relaxation, alongside psychotherapy-based tools that support stress regulation, emotional processing, and nervous system support designed to enhance a more compassionate relationship with your Self and body.
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Over four weeks, we move slowly and intentionally, allowing trust, safety, and connection to build at a sustainable pace. Optional group sharing offers space to be seen and understood without pressure to explain, perform, or fix anything and simply to be met where you are. This series is designed for women who have been holding themselves together for a long time and are ready to create room for softness, steadiness, and support.
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The Chrysalis is more than a class; it’s a container for recalibration, reconnection, and gentle renewal.
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This class is designed not just as self-care but as therapeutic support , therefore, it may be covered by your insurance or company nwellness benefits.
Week 1: Safety & Arrival
Theme: Slowing down and establishing a sense of safety in the body and group
Includes:
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Gentle, accessible movement to support grounding and body awareness
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Introductory breath practices focused on calming and orienting
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Psychoeducation on stress responses and why slowing down matters
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Guided meditation for settling and arriving in the present moment
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Optional group sharing focused on intention-setting and being witnessed
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Extended relaxation to support nervous system ease
Focus: Creating a safe container where nothing is required except showing up.
Week 2: Listening to the Body
Theme: Reconnecting with internal cues, needs, and boundaries
Includes:
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Slow, mindful movement emphasizing choice and internal pacing
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Breathwork to build tolerance for sensation and emotion
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Somatic awareness practices to notice signals without judgment
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Processing prompts focused on needs, limits, and self-compassion
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Optional sharing to explore common experiences of disconnection or over-functioning
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Restorative rest with guided body scanning
Focus: Learning to listen instead of override.
Week 3: Softening the Load
Theme: Releasing tension, effort, and patterns of holding it all together
Includes:
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Movement designed to unwind chronic tension and protective holding
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Breath practices that emphasize letting go and lengthening the exhale
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Processing work around control, responsibility, and permission to rest
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Optional group sharing centered on shared humanity and relief
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Deep relaxation with imagery and nervous system regulation tools
Focus: Allowing support and practicing “less effort.”
Week 4: Integration & Carrying It Forward
Theme: Bringing rest, regulation, and self-support into daily life
Includes:
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Integrative movement that feels supportive and self-directed
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Breathwork participants can easily use outside of group
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Reflection on what has shifted over four weeks
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Tools for continued self-regulation and gentle care
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Optional closing sharing to mark transition and connection
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Extended rest to anchor the experience
Focus: Leaving with practices, not pressure
Feb 22-Mar 15, 2026
6-730pm
200 Bank St - Astanga Yoga Ottawa
Investment = $185
*Space is VERY limited so be sure to secure your spot early.
**Insurance/benefit receipts will be provided at the end of four
weeks to those who complete the full series.
