A seasoned yoga teacher and movement educator based in Nova Scotia, Canada, Emily Baltzer has long relied on meditation to stay centered. But in recent years, she felt drawn toward something more focused, something that bridged intention with action. That pull led her to manifestation-based meditation and, eventually, to creating a journaling practice that she now turns to every single morning.
This routine shifted how she speaks to herself, how she prepares for the day, and how she moves through challenge and change.
Below, Emily shares how manifestation became part of her practice, and how journaling helps her stay aligned in both small moments and larger life transitions.
The start of a new year often brings a desire for change or renewal. How do you personally approach this time?
For me, the New Year doesn’t change my daily habits. I’ve never been big on setting New Year goals or resolutions, because if you truly want to change, there’s no future date to wait for—just the discipline to begin now. In many ways, it’s almost the opposite for me. Rather than adding more to my life, I want to subtract. I want a sense of freshness that comes from doing less pushing and forcing, and more slowing down. Taking time to tune inward, follow intuition, and allow inspiration to arise naturally. In Canada, the New Year also arrives during the coldest, darkest part of the year. It feels less like a time to bloom and more like a time to hibernate, to rest, conserve energy, and prepare quietly for what’s to come.
What helps you set intentions that actually last?
I’d say stop waiting for a perfect moment or a specific date to begin. Sustainable intentions aren’t about a fresh start; they’re about showing up consistently, even when it’s messy or unmotivated. Instead of adding more goals, try removing. Ask yourself what’s draining your energy, what feels forced, and what you can let go of. Create intentions that support your nervous system and your real life—not an ideal version of yourself. Slow down enough to listen inward. When your intentions come from intuition rather than pressure, they’re much more likely to stick.
How would you explain manifestation to people who are new to the idea?
I think manifestation gets misunderstood as wishful thinking, when really, it’s about awareness and intention. It’s the practice of getting clear on what you want, understanding the beliefs and patterns you’re operating from, and then aligning your thoughts, energy, and actions with that. It’s not about controlling outcomes or pretending everything is positive—it’s about choosing how you show up. When you shift your mindset and nervous system, your decisions change, your habits change, and over time your life does too. That’s manifestation in a very real, practical sense.
What led you to create your own manifestation journal, and how do you use it?
I’ve been meditating for a long time, and over the past few years I found myself drawn more deeply into manifestation-based meditations. As I started digging into it, I realized it isn’t magic—it’s neuroscience. I truly believe we’re all creating our own reality. We can’t change what’s already happened to us, but we can change how we respond, the stories we tell ourselves, and the energy we put out into the world. The 108 Day Journal grew from that understanding. It’s a way to bring intention into something tangible and consistent. I use the journal I created every morning; it helps me get clear, grounded, and aligned before the day starts. I have been absolutely loving it and have already seen shifts in my life.
Do you have a go-to journaling ritual you recommend?
One journaling ritual I recommend is writing your dream day or dream life as if it’s already happening: how you wake up, how your body feels, how you move through your day, the energy you’re surrounded by. After writing, I’ll close my eyes for a moment and imagine this as my life right now—not in the future. I focus on the feeling more than the details, letting my nervous system experience it as something familiar and safe.
What’s one practice you’d encourage people to try this year?
If there’s one practice I’d hope everyone could try, it would be learning how to slow down and actually listen to themselves. Whether that looks like quiet movement, breathwork, meditation, or journaling—it’s about creating space to tune inward. When we’re constantly rushing or consuming, we lose touch with our intuition. Even a few intentional minutes a day of checking in can completely change how you move through your life, physically and mentally.
Which Manduka mats do you practice on, and why?
I currently use two Manduka PRO™ mats and two Manduka X mats. I keep one of each as my dedicated outdoor mat and the other for indoor practice. Manduka is, without question, the highest-quality yoga mat I’ve ever used—and I’ve tried a lot over the years. The grip is incredible; I never slip, even on the mat I drag around the beach that’s over five years old. The durability and performance truly set Manduka apart, making these mats my go-to for every practice, anywhere.
Practice with Emily
Try Emily's 15-minute flexibility flow, designed to help you soften, open, and move with ease.
Soundtrack for Intention Setting
To accompany your journaling and intention setting practice, Emily curated a Spotify playlist designed to help you tune in:
About Emily
Emily Baltzer is a yoga teacher and movement educator with over 500 hours of yoga training completed across Canada, the United States, and India. She has been practicing yoga since the age of 14 and teaching since 19, blending vinyasa, mobility, and yin with a strong emphasis on healing, strength, and longevity. With an additional background in personal training, she supports students in building stability, confidence, and a deeper connection to their practice.
Emily teaches online and in person, hosts retreats, and is currently developing her first yoga teacher training. She’s also the founder of Soul Stretch, an online yoga studio launching February 2026, and a new mother who believes movement should evolve with every season of life.
Connect with Emily on Instagram at @yogawith.emilymarie to follow her journey, say hello, and learn more about Soul Stretch and upcoming offerings.
