Movement Practices

Childrens Meditation

Studies are showing the benefits of children having regular meditation to combat stress and anxiety in our fast paced world. 

Children learn by watching, special classes available for children meditation. (Good for parents to join too!)

Tuesdays at 4pm Childrens Meditation: 30 minute meditation $20 (November onward)

Reserve a Cushion

Private or Class Meditation

Meditation for stress, anxiety, grounding, relaxation, sleeping. 

Be guided through a meditation for what can benefit you in your daily life. 

For a specific type of meditation request ahead of time!

Mondays at 12pm Minor Meditation: 30 minute relaxation or stress relief meditation $20

Wednesdays at 8pm Major Meditation: 1 hour meditation with gift begins, January 9 $200 for 6 weeks

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Yoga practices allow for movement as gentle or strenuous as you desire to promote blood flow, increased flexibility, promotes mental and emotional health, all around makes you happier.

Wednesdays at 12:30pm Buddha Yoga: 45 min of gentle yoga with Jessica and buddha bowls for lunch to go. $20

Thursday at 7:00pm Ayurveda Yoga: 1 hour of specialized yoga for your body needs. 5 week class  begins Oct 11. $20

Fridays 7:30pm unWINEd Yoga: 1 hour of yoga incorporating wine or craft beer into your poses with Melissa. $20

Reserve a Mat

Movement Events and Workshops

Soul Sunday

Sundays are a perfect day to sit and reflect. Building a community with like minded, spirited and soulful people on Sundays at Pink Umbrella. 

1st Sunday of the Month: Sattvic Sunday includes breath work, a short  meditation and restorative yoga with Dianne Crosetta

2nd Sunday of the Month: Major Meditation with Sara Porter

3rd Sunday of the Month: Gentle Yoga, soothing and gentle yoga with Dianne Crosetta

4th Sunday of the Month: Major Meditation wit Sara Porter

Reserve a cushion/mat in advance to guarantee a spot

Every- Momma Flow

Sunday November 25  10am - 12pm

Motherhood can be a struggle - some days better then others, some months better then others. We all experience it. We all need to release.

This practice is inspired by Insiya Rasiwald-Finn (a beautiful mother and yoga teacher) who treads the balance between following her spiritual path and raising her son with authenticity and real-ness. Melissa took Insiya's workshop on 'The Everymama' in Mont-Tremblant and has since been inspired to share what she learned and experienced with other mother's in the community of Saugeen Shores.

Melissa will lead you through a joyful practice with parts laughter and parts tears, with encouragement to bring forth your inner mama strength and courage.

Reserve a mat in advance to guarantee a spot

PTSD Yoga and Art Retreat

Sunday November 25 2pm - 5pm 

(registration 1:30-2:00)

Join us for yoga and art, two therapies that can be beneficial for mental health and PTSD. 

You will have a relaxing afternoon, receive a #911ihaveyourback t-shirt  and a donation will be made to boots on the ground a 24/7 hotline for first responders by first responders dealing with PTSD and mental health that is launching on Monday November 26. 

2:00 Yoga with Jessica (All levels)

3:00 Appetizers and a discussion with PT Janice Taylor to discuss how smells can influence your brain to assist with mental health. 

4:00 Art class: Painting with Debbie Filsinger

*Order subject to change

$175 investment for you and our first responders. 

reserve a mat

Why Meditate?

Anxiety and Stress Reduction

 Studies have shown its benefits in reducing anxiety, even years after the initial 8-week course. Research has also shown that mindfulness meditation, in contrast to attending to the breath only, can reduce anxiety – and that these changes seem to be mediated through the brain regions associated with those self-referential (“me-centered”) thoughts. Mindfulness meditation has also been shown to help people with social anxiety disorder: a Stanford University team found that MBSR brought about changes in brain regions involved in attention, as well as relief from symptoms of social anxiety.

Got ADD?

Having problems concentrating isn’t just a kid thing – it affects millions of grown-ups as well, with an ADD diagnosis or not. Interestingly but not surprisingly, one of the central benefits of meditation is that it improves attention and concentration: One study found that just a couple of weeks of meditation training helped people’s focus and memory during the verbal reasoning section of the GRE. In fact, the increase in score was equivalent to 16 percentile points, which is nothing to sneeze at. Since the strong focus of attention (on an object, idea, or activity) is one of the central aims of meditation, it’s not so surprising that meditation should help people’s cognitive skills on the job, too – but it’s nice to have science confirm it. And everyone can use a little extra assistance on standardized tests.

Naturality Meditation

Naturality is to live according to our nature and walk our own path. Naturality doesn’t belong to any specific culture, religion or a spiritual tradition. On the path of Naturality, anything relevant to human life including religion, spirituality, science, arts, business, politics, sports, and arts becomes a door to understanding the fullness of life. The foundation of Naturality is science because science is the language through which this new world culture communicates and it is the lens through which it sees. Science has the ability to connect us, regardless of race, color, language or culture. It pervades all aspects of global life including economics, health, politics, education and art. 


Studies across the globe have found that meditation can reduce the likelihood of depression symptoms, in . 

One study states that mindfulness meditation may be effective to treat depression and anxiety to a similar degree as antidepressant drug therapy. 

Mind and Body

Relaxation and meditation are one in the same, it's not about concentration but rather not concentrating. It's about not focusing on thoughts but letting your thoughts go and allowing yourself to connect on a deeper level.

Types of Meditation




Sleep and Dream

Death and Dying




Self Love

and more

join a meditation class

Benefits of Yoga

1. Improves Your Flexibility

Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won't be able to touch your toes, never mind do a backbend. But if you stick with it, you'll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You'll also probably notice that aches and pains start to disappear. That's no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.

2. Builds Muscle Strength

Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.

3. Perfects Your Posture

Your head is like a bowling ball—big, round, and heavy. When it's balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it's no wonder you're tired. And fatigue might not be your only problem. Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.

4. Regulates Your Adrenal Glands

Yoga lowers cortisol levels. If that doesn't sound like much, consider this. Normally, the adrenal glands secrete cortisol in response to an acute crisis, which temporarily boosts immune function. If your cortisol levels stay high even after the crisis, they can compromise the immune system. Temporary boosts of cortisol help with long-term memory, but chronically high levels undermine memory and may lead to permanent changes in the brain. Additionally, excessive cortisol has been linked with major depression, osteoporosis (it extracts calcium and other minerals from bones and interferes with the laying down of new bone), high blood pressure, and insulin resistance. In rats, high cortisol levels lead to what researchers call "food-seeking behavior" (the kind that drives you to eat when you're upset, angry, or stressed). The body takes those extra calories and distributes them as fat in the abdomen, contributing to weight gain and the risk of diabetes and heart attack.

5. Makes You Happier

Feeling sad? Sit in Lotus. Better yet, rise up into a backbend or soar royally into King Dancer Pose. While it's not as simple as that, one study found that a consistent yoga practice improved depression and led to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase (an enzyme that breaks down neurotransmitters) and cortisol. At the University of Wisconsin, Richard Davidson, Ph.D., found that the left prefrontal cortex showed heightened activity in meditators, a finding that has been correlated with greater levels of happiness and better immune function. More dramatic left-sided activation was found in dedicated, long-term practitioners.

6. Helps You Focus

An important component of yoga is focusing on the present. Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores. People who practice Transcendental Meditation demonstrate the ability to solve problems and acquire and recall information better—probably because they're less distracted by their thoughts, which can play over and over like an endless tape loop.