Kate Ashton Coaching and Yoga, Long Buckby, Long Buckby (2025)

21/12/2025

Day 21 Nervous System Noël 🌲

Today is the winter solstice. The shortest day of the year and the quiet turning point where we begin moving from darkness back toward the light.

The energy of the solstice is rebirth and renewal. Nothing loud or dramatic, just a gentle shift that happens in its own time.

One of the simplest ways to honour today is to spend time outside. A walk, standing under the sky, touching the earth, letting your eyes rest on something living.

Nature has a way of grounding the nervous system without effort. No techniques, no fixing. Just being held by something wiser and steadier than us.

20/12/2025

Day 20 Nervous System Noël 🤍 Butterfly Hug

Cross your arms over your chest so each hand rests on the opposite shoulder. Begin gently tapping one side and then the other in a slow, steady rhythm. Let your breath soften as you tap, allowing your body to sense safety and containment. Stay here for a minute or two, noticing any settling, warmth, or ease as your nervous system downshifts.

19/12/2025

Day 19 · Nervous System Noël ✨
Calming the Heart

Today’s Kundalini practice invites you to soften into the heart while gently balancing your internal feminine and masculine energies.

The left hand receives, rest, intuition, compassion.
The right hand steadies, clarity, presence, conscious action.

As you inhale, pause, and slowly exhale, allow the heart to soften and the nervous system to settle. No forcing. No fixing. Just a quiet harmonising of being and doing.

✨ Practice for 3–30 minutes
✨ Let the breath lead
✨ Let the heart set the pace

A calm heart creates a regulated nervous system, and from there, everything flows more easily.

18/12/2025

Day 18 of Nervous System Noël 🎄

Declutter a tiny space.

• One drawer.

• One corner.

• One inbox category.

Clearing the outer world creates space in the inner world.

You don’t need to Marie Kondo your whole life.

Just choose one small area, your desk, car, bag, inbox, or even your social media.

When your outer energy feels scattered, your nervous system feels it too.

Small order = subtle safety signals.

And safety is calming.

What tiny space are you clearing today?

17/12/2025

Day 17 – Nervous System Noël 🎄

Box Breathing

If you are feeling overstimulated, scattered or just more tired than usual this is a simple breath practice that brings you back into your body fast.

✨ Box Breathing (4–4–4–4)

• Inhale for 4

• Hold for 4

• Exhale for 4

• Hold for 4

Imagine your breath slowly tracing the edges of a box…

This rhythm signals to your nervous system:

“I am not in danger. I can soften now.”

Try 3–5 rounds whenever you need grounding, focus or calm 🤍

Save this for later + come back to it throughout the day.

16/12/2025

Day 16 – Nervous System Regulation is Meditation

Meditation isn’t about clearing your mind it’s about training your nervous system to return to safety.

How to practise today:

• Find a comfortable seat (supported, not rigid)

• Choose your style — guided, breath-focused, or body scan

• Set a timer (even 2–5 minutes is powerful)

• When your mind wanders, gently notice… and return to your breath or the words

That moment of noticing and returning is where regulation happens.

Ways to begin meditation:

✨ Guided meditation — ideal if your mind feels busy or you’re new to the practice

✨Focusing on the breath — anchor your awareness to slow, natural breathing

✨ Body scan — move your attention through the body, softening tension as you go

There is no “perfect” meditation. The best one is the one your nervous system can tolerate today. A short consistent practice with presence will do more than trying to force yourself through twenty minutes once in a while.

15/12/2025

Day 15 – Nervous System Noël- Legs Up the Wall

Legs up the wall gently signals safety to your nervous system. By reversing gravity, you support venous and lymphatic return, ease pressure in the low back and legs, and invite the body out of “doing” mode.

For your nervous system, this posture

• Activates the parasympathetic (rest & digest) response

• Calms an overactive stress response

• Supports the vagus nerve, slowing the breath and heart rate

• Reduces cortisol and promotes a sense of grounded calm

It is a great calming practice allowing your system to reset. I normally like to do it just before bed.

Stay here for 5–10 minutes, breathe slowly, and let your body remember it’s safe to rest 🤍

14/12/2025

🎄 Nervous System Noël — Day 14 Candle Gazing (trakata)

Trakata is a simple yogic technique where you gently rest your gaze on a single point, usually a candle flame.

Trataka works directly with the nervous system by reducing sensory overload. When the eyes stop scanning and land on one steady point, the brain receives a signal of safety. This helps shift you out of fight-or-flight and into the parasympathetic state where calm, clarity, and emotional regulation live.

As the gaze softens, the visual system relaxes. You may notice the flame blur or fade..

🕯️ How to Practice Trataka

1️⃣ Set the space

Light a candle and place it at eye level, about an arm’s length away. Sit comfortably with your spine supported. Take a few slow breaths to arrive.

2️⃣ Gaze softly

Gently look at the flame without straining or staring. Let your breath stay natural. If your eyes water or the flame begins to blur or fade, that’s okay it means the nervous system is down-regulating.

3️⃣ Close and rest

After 1–3 minutes, close your eyes and observe the after-image behind your eyelids. Notice any sense of calm or stillness. Stay here for another 30–60 se

13/12/2025

Day 13 – Nervous System Reset ✨

Boundaries Check-In

Boundaries are how your nervous system creates safety.

If something feels chaotic, heavy, or has you second-guessing yourself, it’s often not a mindset issue it’s energy that no longer belongs with you.

Today, ask yourself:

• What drains me?

• What do I no longer have capacity for?

You get to choose your own energetic field.

If something takes more from you than it gives, your nervous system is communicating a clear message “this is a hard pass”.

Boundaries don’t make you difficult, cold, or “too much.”

They’re simply proof that you now recognise your worth, and your body trusts you to protect it.

12/12/2025

Day 12 of Nervous System Noel is support your circadian rhythm

Winter naturally asks us to live differently and when we work with seasonal biology hormone balance becomes much easier.

Winter feels different in the body because the sun is lower in the sky which means less UVB rays so less vitamin D production. When UVB hits the skin, it converts cholesterol into vitamin D. Without sufficient UVB exposure, your body simply cannot make adequate vitamin D no matter how long you’re outside

This is why vitamin D deficiency is more common in winter and why many people notice lower energy, mood changes, and increased susceptibility to illness. But even though there is less vitamin D. There is more darkness and more darkness means more melatonin. You may notice a deeper sleep pressure and a natural desire to more rest and earlier nights. From a hormonal perspective, winter is meant to be a down-regulation season.

When you gift yourself a slower pace:

Cortisol naturally lowers
Progesterone is better supported
Thyroid function becomes more efficient
Nervous system regulation improves

Steps to support your circadian rhythm in winter

Get natural daylight into your eyes early in the morning, even on cloudy days
Aim for a short walk or outdoor exposure within 60 minutes of waking
This helps regulate cortisol in the morning and melatonin at night
Dim lights in the evenings and reduce screen exposure after sunset
Embrace earlier bedtimes without guilt

11/12/2025

✨ Nervous System Noël — Day 11

A simple practice to help you end the year with clarity + abundance

Today’s journaling ritual involves.

⭐️ 2 minutes of conscious breathing.

Let your breath settle your mind, and create space for clarity to flow in.

Then, explore these prompts:

1️⃣ What do I want to feel this December?

2️⃣ Where in my life do I already feel this?

3️⃣ What do I need to release in order to feel more of it?

This practice works on a deeper nervous-system level.

When you journal, you shift thoughts out of the mind and onto paper, making space for clarity, and intention. Journaling helps your brain process emotions, organise desires, and connect you to the wisdom you already hold.

When you identify where you already feel what you desire success, love, support, spaciousness you activate the energy of abundance in your body.

You cannot manifest from a place of lack or “not enough.”

But when you amplify what’s already working, your nervous system relaxes, your mindset opens, and you become a magnet for more of the feelings you want.

If you are less into the woo woo side of manifestation then the science of this is it triggers the reticular activating system in the brain which means you seek out opportunities that meet your goals.

10/12/2025

✨ Nervous System Noel — Day 10✨

Boredom isn’t a problem, it’s a nervous system reset.

When you stop chasing constant stimulation, your dopamine levels rebalance, your cortisol softens, and your body finally exhales.

Today in Nervous System Noël, we learn the art of being bored… and why doing nothing is sometimes the most healing thing you can do.

✨ Try this 2-minute practice:

Set a timer for 2 minutes.

Clear away all distractions.

No scrolling, no fixing, no changing.

Just observe your thoughts, your breath, your sensations, and let everything be exactly as it is.

✨ Nervous System Noel — Day 10✨

Boredom isn’t a problem, it’s a nervous system reset.

When you stop chasing constant stimulation, your dopamine levels rebalance, your cortisol softens, and your body finally exhales.

Today in Nervous System Noël, we learn the art of being bored… and why doing nothing is sometimes the most healing thing you can do.

✨ Try this 2-minute practice:

Set a timer for 2 minutes.

Clear away all distractions.

No scrolling, no fixing, no changing.

Just observe your thoughts, your breath, your sensations, and let everything be exactly as it is.

Kate Ashton Coaching and Yoga

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