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Liz Gray

@lizgraymoves

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Mother + movement educator
Movement & breath for mothers who need care, too
Founder @tunedmvmnt
↓ Explore TUNED

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I’m 37 and a bit embarrassed to admit: postpartum made me feel like a stranger inside a body that never stopped being needed.

1. I believed being a professional dancer and meditation girlie would prepare me for postpartum. It didn’t.

2. I Googled, “Can I die from not sleeping?” more times than I can remember during that first year.

3. Some nights, the loneliest part was being awake every two and a half hours while the entire house slept.

4. I loved Sól completely and still sometimes wanted ten minutes when no one needed my body.

5. I became afraid of ordinary things, like carrying her downstairs, because my mind could suddenly imagine everything that might go wrong.

6. I tried to return to the gym and push through the way I always had. I pushed until I herniated a disc.

7. After the injury, I stopped trying to force myself back. Five minutes of movement on the playroom floor and a few intentional breaths became ways I could hear myself again.

8. I began studying the nervous system and creating practices that could fit inside real motherhood. Those practices eventually became @tunedmvmnt.

I did not return to the body or the woman I was before motherhood. I built a relationship with the one I am in now, and I began recognizing myself again.

If you love your child completely but have struggled to hear yourself inside motherhood, follow @tunedmvmnt. This is exactly who I created it for.

#storytellingcontentchallenge #postpartumbody taken in Amsterdam, Netherlands by @lizgraymoves

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2 months ago

TUNED Playroom Practice No. 1 🤍

Sometimes I can feel energy building in my body, but motherhood doesn’t always give me the time or space for an elaborate self-care ritual.

So I shake.

For sixty seconds, I let my body move the energy it’s been holding.

I don’t have to leave the playroom or wait for the perfect moment. I simply meet myself where I am and return to the rest of my day feeling a little more present, open and alive. taken in Amsterdam, Netherlands by @lizgraymoves

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2 months ago

Building something so personal while still finding my footing in motherhood has stretched me in ways I didn’t expect. But I finally said it out loud. 🤍

Coming soon!! @tunedmvmnt taken in Amsterdam, Netherlands by @lizgraymoves

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2 months ago

Today i’ve walked into five shops, and each time, I’ve noticed the same thing: gifts everywhere for the baby. I even saw a deck of cards made specifically for the baby. But when I looked for something meant just for the mother, there was almost nothing.

I love buying things for babies too. But walking through these shops, I kept thinking… what about her?

The woman whose body, identity, routines, and heart are all changing. The woman who is expected to hold so much, often while everyone’s attention turns toward the baby. The woman who deserves to feel remembered - not only as a mother, but as herself.

That’s why I made the @tunedmvmnt deck.

It’s a thoughtful, meaningful way to help mothers feel seen, supported, and connected during one of life’s biggest transitions.

Because while everyone is celebrating the baby, the mother deserves to be celebrated too. by @lizgraymoves

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11 days ago

Sometimes I don’t need a whole hour to myself. I just need to unclench my jaw, move my shoulders and notice how I’m actually feeling.

That’s what I wanted these cards to offer moms. Little practices to feel better in our bodies, more in tune with what we need and more present for our own lives.

Today Shante and I are figuring out how to get them into more mothers’ hands. Every idea leads to another, and I’m so excited to see where this goes 🤍

44 practices for the fourth trimester and beyond.

Explore the deck at the link in my bio. ✨ taken in Amsterdam, Netherlands by @lizgraymoves

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14 days ago

Thursday mornings have become one of my favorite parts of the week. A little play, a cuddle, and other moms I can just be myself around.

So grateful we found @the.mallow.garden 🤍🌱

📸: @chelsea.murphy.ams by @lizgraymoves

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15 days ago

You can love being a mother and still miss feeling like yourself.

I made TUNED from that place. Between broken nights and caring for everyone else, I needed small moments to hear myself again. A breath. A little movement. Something that was mine.

A year later, the first decks are on their way. And I’m feeling all of it. 🥹🤍

My intention is that these cards give you a moment of your own, too. I’m in such gratitude for the hands and hearts that felt called to place an order.

Find your deck in the link in my bio!!! taken in Amsterdam, Netherlands by @lizgraymoves

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16 days ago

We moved last week. This weekend, we had all three kids. By today, I was so exhausted I realized I’d been holding my breath just trying to keep up.

I pulled Lungs Like Wings from the ritual deck I’ve spent the last year creating. It invited me to put my hands around my lower ribs and take five slow breaths, feeling them expand into my sides and back.

I’m still tired, but afterward I felt a little more open and a little more energized. Sometimes that small shift is enough to meet the rest of the day.

The card’s mantra: “I open in every direction.” 🤎 by @lizgraymoves

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19 days ago

Yesterday, I pulled the first card from my own deck: The Threshold.

“Stand. Wait. Trust.”

I had spent the morning sharing that the TUNED cards were finally in my hands. For almost a year, I’ve known them as words on a screen and boxes I was waiting to open. Now they’re real, preorders are open, and I’m inviting other mothers into something that has been so personal to me.

I felt excited. I also felt that little flutter of what happens now?

Then I turned over this card. Its message was to feel my feet on the ground and let myself be here, between what was and what’s coming, without rushing to the other side.

I’ve turned to cards for years when I need help hearing myself. Sitting at a café with a card I made in my hands, I got to experience that familiar feeling from the other side. 🥹🤎 by @lizgraymoves

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20 days ago

They cleared customs. The @tunedmvmnt cards are finally in my hands. 😭🤎

I made this 44-card postpartum ritual deck for the moments when motherhood asks so much of you that you can barely hear yourself. Each card offers a small way back through movement, breath, body awareness, or reflection, even when you only have a few minutes.

After the writing, the rewrites, the production delays, the move, and a phone lost to the washing machine, I opened the box and held them for the first time. I can’t quite believe it.

Preorders are open now through the link in my bio. I can’t wait for you to hold them too. ✨ by @lizgraymoves

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23 days ago

After months of dreaming, writing, rewriting, designing, editing, second guessing, refining, and waiting… the TUNED Ritual Deck is officially on its way.

There’s something surreal about watching an idea that lived in my head and heart for so long become actual boxes being loaded onto a truck.

This process has taken longer than I imagined. There were delays, changes, a million tiny decisions, and so many moments where I just wanted to hold the finished thing in my hands already.

And now they’re SHIPPED. 😭

One step closer to being in my hands… and then yours.

I cannot wait for you to experience these. 🤎 by @lizgraymoves

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a month ago

I’ve created a 44-card postpartum ritual deck and a companion app, and neither has launched yet.

The cards combine movement, breath, body awareness, and reflection. The app begins with a nervous system check-in and guides mothers toward a short practice based on what they are actually feeling.

I’ve built TUNED between naps, night wakings, motherhood, moving, rewrites, and production delays. It still hasn’t made a dollar, and I don’t know exactly what will happen when it launches.

But creating it has given me a clearer voice, a deeper understanding of the mothers I want to support, and proof that meaningful work can be built inside motherhood.

The launch hasn’t happened yet. The purpose already has.

#storytellingcontentchallenge #postpartumidentity #maternalwellbeing by @lizgraymoves

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a month ago