The MAT with Nicole Katz

Home
United States
New York, NY
The MAT with Nicole Katz

Online does not have to mean alone

THE MAT with Nicole Katz is yoga therapy for your body, mind and Ultimately bringing you more clarity, joy and peace.

TMwNK is a unique whole life practice designed using ancient yoga practices reimagined for a busy modern life. TMwNK will help you connect to your best Self with me as your guide and our amazing community as support! The program includes daily action items that will invite you to

re-pattern negative, limiting and harmful physical and mental habits.

09/09/2025

Ever notice how one anxious thought at night turns into a full-on parade?
Same.
If your mind loves a midnight march, you’re not alone. That’s why we practice. That’s why we breathe. That’s why we laugh about it.
And when the turkeys show up in your mind? 🦃
Try pratipaksha bhavana — the practice of choosing an opposite thought.
🌙 Instead of “I can’t handle this,” try:
✨ “I’m grounded. I’ve done this before.”
🌊 Instead of “What if it all goes wrong?” try:
✨ “I trust myself to respond with grace.”
We don’t stop the parade — we redirect it.
👉 Follow for mindfulness made fun (not impossible).

08/31/2025

After the birth of my first daughter, one of the things that struck me most—because for the first time I truly understood it—was how often I’d hear another mom say something like:
“I had an emergency c-section, but it’s fine—the baby is healthy.”
And suddenly, I could feel the weight of that sentence. How loaded it was.
What a crock it was.
That woman had gone through something real—scary, painful, maybe even traumatic—and yet, she wasn’t allowed to be seen or held in her experience. She had to pick one feeling. And of course, she picked “happy my baby is ok.”
But here’s the truth: she was feeling both.
And she deserved space for both.
I call these moments Swirl Cones—the times when two totally conflicting emotions live inside us at once. 🍦 Motherhood is full of them! And that’s ok! That’s normal!
And here’s the thing: our feelings are never random. They’re the key to understanding how in (or out of) alignment we are with our true calling. They’re signposts guiding us back.
Learning to name all of our feelings—without judgment—isn’t indulgent. It’s the practice that allows us to process what’s real, build resilience, and create the life we truly desire.

✨ Part 2 of my Back-to-School series is live now (link in bio). Inside, I share more about the Swirl Cone and a fun free resource to help you start naming your own.

08/28/2025

School starts next week—and while the world celebrates fresh notebooks and first-day photos… I know you might be totally overwhelmed.
The endless emails. The supply lists. The sign-ups. The meal prep. The scheduling gymnastics of pickups and drop-offs. And the shoes (seriously, why is it so hard to find shoes that fit?).
This is one of the heaviest mental load seasons of the year for moms—and it often goes unseen. But I see it. And I see you.
So this week, I am sharing 3 of my most prescribed principles and practices for moms—the ones I return to again and again in my work, because they create real shifts in how life feels.
✨ Today we’re kicking off with Part 1. It starts with a Solo Cup—but not the red kind from your college days. This one’s the grown-up, spiritual version… and it might just change how you start your day, and how you move through your whole season.
👉 Click the link in bio to read more about this practice, how I started using it, and why I’ve found it so crucial.

This season doesn’t have to feel like survival mode. It’s possible—I swear.

06/10/2025

How do we take all the hard things —
the ones from long ago,
the ones from last week,
the ones from this very moment —
and use them as a catalyst for something better?

How do we stop believing the quiet message that says:
“It’ll always be this hard.”
“This happened to me, so this is who I am now.”

Here’s the truth:
You get to rewrite that story.
One loving, intentional choice at a time.

You get to choose what you do want — again and again —
until it becomes your default.
Until joy becomes part of your pattern.
Until you’re living a life that feels like your own.

That’s the work.
That’s the path.
That’s the possibility of healing.

05/12/2025

Today is the day I want to see you.

Not yesterday, when everyone else was watching.
Not in the flowers and cards and breakfasts made with love.
But today—when the kitchen is messy again, when the noise has returned,
when the sacred, unseen work of mothering continues.

Today, I see the caregiver who shows up anyway.
Who stretches herself into spaces she didn’t know she could reach.
Who holds pain and joy and exhaustion all in the same breath.
Who loves unconditionally—not for recognition, but because it’s who she is.

This is the spiritual path of motherhood
This is yoga.
The path that humbles and cracks and reveals
the brilliance of a self forged in devotion.

So today, my wish for you—out there in the world, doing all the doing in silence—is this:
May you have a tribe who sees you.
Every day.
Not just when it’s celebrated, but when it’s hard. When it’s quiet. When it’s sacred and unseen.

To my own tribe—
the women who came before me, who showed me the way,
who hold me when I forget who I am—thank you.
You are the heartbeat of my strength.

And to you, reading this—
know that you don’t have to do this alone. If you don’t have a loving tribe yet or you’re just starting to build one -
This space, this practice, this path—it can be your beginning.
I’m here.
I’m your tribe member now.

Come, rest. You’re seen here. You belong.

04/29/2025

One thing is everything.
I say it all the time.

As I passed by this lil grouping of our shoes this past weekend I was struck by so much.

My baby is getting so big. Our shoes are not that different in size. She’ll be 9 soon. Half the time living together in this way has past. My sweet love. How much longer do we have where you want or match shoes with me? And in the shoes themselves there is so much mirroring her and I.

They are the same, but they are different. Woven together and yet set apart. Hers have a buckle for a little extra safety- for now. For now I am that safety, that protection, that shelter. But one day- not too many days away she will be out in the world living beautifully and wildly on her own. Gold and sparkling - with a buckle no more.

For today I hold you and snuggle you and buckle you with love and hope that all the spirit work I do adds to your sparkle and spark and shine in the days soon to come.

04/14/2025

Let’s talk about the world your child is actually growing up in.

It’s not the one we were raised in.I
t’s louder.
Faster.
MUCH more connected.
And full of messages about s*x, bodies, and relationships—most of which are landing long before we think they are.

So today, we’re talking about what might be the most important piece of all:

Being the voice they trust—before someone or something else fills that space.

You don’t need to be perfect.
You just need to show up early enough, clearly enough, and often enough that your child learns: This is someone I can come to. This is someone who won’t shut me down.

Let’s walk through what that looks like—and how to begin today.

Head over to stories for today’s full guide and to join us for the complimentary conversation we’re hosting this Thursday morning where you’ll get a chance to ask your questions live!
and I can’t wait to see you there! You’re not on this journey alone- we got you!

04/13/2025

Welcome to Day 3 of The Talk, Reimagined

Yesterday, we explored the root of the freeze—the stories and silence that live underneath our discomfort.Today, we move into one of the biggest questions we hear from parents: “What do I actually say?” Because even when we want to be open, supportive, and honest…
Even when we know the conversation needs to happen…
We often don’t know how to begin.
So today is about language.
The simple, developmentally-appropriate words and phrases that help you say something meaningful—without freezing, fumbling, or shutting the moment down.

Let’s dive in. —> Click the link in stories for the full details and todays guide

04/12/2025

We hear it all the time.
“When my kid brings up s*x or their body… I freeze.”

In fact, when we asked, the vast majority of you said the same.
You freeze.
Or change the subject.
Or hope the question just… passes.

And honestly? That makes sense.
Most of us were never taught how to talk about this.
We weren’t given the language, the timing, or the tools.
So now—we learn. Together.

This post is part of a weeklong series we’re sharing, pulled straight from The Talk, Reimagined—the course I created with to support parents in having these conversations early, with confidence and care.

Because if we weren’t given it… we build it now.

We’re walking through three truths every mindful parent should know:

1. It starts sooner than you think- and why that’s important to know
2. What to actually say (and when)
3. How to become the one they trust in a world full of noise

Today’s focus?
THE TIMELINE

We’ve been told “the talk” happens later—middle school, puberty, maybe school covers it.
But by then? The foundation’s already been laid.
The messages are already landing.
And most of them aren’t coming from you.

Development starts early.
So do the conversations that shape how our kids feel about their bodies, boundaries, and relationships.
As early as age 3

This isn’t about rushing—it’s about showing up early with clarity, presence, and just enough language to let them know they’re safe with you.

Head to Stories for today’s full breakdown + sign up for our free live session next week.
We’re walking you through what to say, when to say it, and how to feel actually ready.

If it’s news to you that this starts earlier than you thought…
👇 Comment “!” below. You are SO not alone.

04/01/2025

And no — I’m not talking about the voice that tells you who you’re not.
Not the one that lists your flaws, your too-much-ness or not-enough-ness.

I’m talking about the calm, steady knowing.
The voice that remembers who you are.
All that you came here to be.
All the joy that’s your birthright.

Here’s your SHED practice today:
One hand on your heart. One on your belly.
Close your eyes.
Take 3 full breaths.

Then ask:
What’s trying to come through me?
What’s quietly blooming beneath the noise?

Save this practice. Come back to it anytime self-doubt starts to get loud.
The wisdom is there.
It always has been.

With love from me and the SHED course co-creator — your journey is ready when you are. (Link in bio for course details)

03/30/2025

Your body is wise.

Even when it’s tired, disconnected, or heavy — it’s speaking to you.

Today’s SHED practice is a check-in with your Self.
Not your schedule. Not your diet.
Your deep inner knowing.

Swipe through to explore the first of this week’s mini practices —
designed to help you reconnect, reflect, and begin to gently release what’s no longer serving.

These aren’t just mindset shifts.
They’re invitations to come home to yourself.
To ask questions that stir something deeper.
To listen to the answers that arrive in an instant — before your mind has time to edit them.

That’s how you know.
You are wise.
The answers are already in you.

SHED was created to help you trust that inner knowing — and move toward your goals with peace, not pressure.

We’ll be sharing reflections and practices all week.
You can follow along — or visit the link in our bios if you feel called to go deeper into the SHED program.

🌀 With +

03/28/2025

This season is all about release.
But and I aren’t interested in quick fixes that put more stress on already taxed systems.

We’re here to offer something deeper.

A space to slow down and listen inward.

To clear what’s no longer serving — physically, emotionally, energetically.

To reset in a way that’s supportive, sustainable, and rooted in real, lasting healing.

SHED is the natural evolution of the work we’ve been doing together for years —

A holistic invitation to return to to your body, to your rhythm, to your body’s wisdom, to your truest self.

You are not broken.
You are not behind.
But if something is in the way of your most vibrant, aligned self…
We’d be honored to walk with you as you begin the journey of shedding — gently, intentionally, and together.
This week, we’re dedicating our space — here and in your inbox — to reframing what it means to cleanse.

We’ll be sharing tools, reflections, and inspiration every step of the way.

And if you feel called to go deeper, you can visit our websites or the link in bio to explore the SHED program.
With +

Address

New York, NY
10010

Website

https://www.thematwithnicolekatz.com/

Alerts

Be the first to know and let us send you an email when The MAT with Nicole Katz posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to The MAT with Nicole Katz:

Shortcuts

Featured

Magnus Wellness
16 E 40th Street, Fl 4

Want your practice to be the top-listed Clinic in New York?

Our Story

Our name, Yoga 216, comes from a passage in Patanjali’s Yoga Sutras which translates to ‘Pain which has not yet come is avoidable’ or suffering is optional ! Our aim is to lead you through a better class - every time. 216’s small group yoga classes guide and challenge you in a safe and productive way. In this supportive and encouraging environment, your physical limitations will be heard and your practice will develop in leaps and bounds.