• Journaling & Reflection

  • Set intentions for the day.

  • Ask yourself:

    • “What do I need to release today?”

    • “What energy do I want to invite in?”

• Tea & Mindful Moments

  • Brew a calming herbal tea and savor each sip with awareness.

• Gentle Grounding Practices

  • Small stretches, feet on the floor, mindful breathing.

• Guided Nature Walk

  • Walk with awareness, noticing textures, sounds, and smells.

  • Focus on breath and movement together.

• Mindfulness & Body Scan

  • Lie down or sit comfortably. Observe sensations without judgment.

  • Tune into subtle shifts in your body.

• Free Time / Rest

  • Journaling, reading, or simply resting.

  • Optional: free dance or gentle yoga to release energy.

• Herbal Tea Meditation

  • Pause for a mindful sip and moment of stillness.

• Sunset & Reflection

  • Observe the colors and sounds of the evening.

  • Reflect on the day’s insights.

• Intention Setting

  • Consider what you want to carry into tomorrow.

• Gentle Self-Yoga or Stretching

  • Slow, restorative movements to ease tension.

• Calming Music & Breathwork

  • Lie down, focus on slow, deep breaths, or listen to meditation tracks.

• Sleep Hygiene

  • Dim lights, avoid screens at least 30–60 minutes before bed.

  • Create a cool, restful environment.

1. Gentle Grounding Practices

• Take 5 minutes in the morning and evening to connect to your body.

• Press your feet into the floor, notice your breath, or gently sway.

2. Movement

• Avoid high-stimulation exercise immediately after sessions.

• Gentle walks, yoga, or mindful dance is encouraged.

3. Breath & Heart Awareness

• Use techniques taught during your sessions.

• Pair with heart-focused awareness to regulate your nervous system.

4. Journaling Prompts

• What sensations or emotions came up in your last session?

• How do you feel physically and emotionally right now?

• What new awareness or insight has emerged?

• What intentions or boundaries feel important for tomorrow?

• What small joys or moments of ease can you cultivate today?

5. Rest & Sleep

• Prioritize gentle rest or non-sleep deep rest (NSDR) after sessions.

• Avoid caffeine or overstimulation immediately after sessions.

• Allow your body to integrate new patterns naturally.

6. Social & Environmental Safety

• Surround yourself with supportive people and safe environments for 24–48 hours post-session.

• Minimize exposure to high-stress interactions.

• Consider letting family, friends, and colleagues know you prefer minimal contact during the retreat, apart from brief check-ins if needed.

• Protecting your energetic space is part of your healing container.

7. Emotional Check-Ins

• Notice emotions without judgment.

• If arousal or dissociation occurs:

  • Open your eyes, observe objects around you.

  • Press your feet into the floor or gently rock your body.

  • Focus on slow, deep breaths.

• Remember: strong emotions are part of nervous-system integration.

8. Daily Micro-Practices

• 5-minute grounding check-ins in the morning and evening.

• Mindful walks, mindful transitions, or moments of breath awareness.

9. Nutrition & Hydration

• Choose whole, nourishing foods that support steady energy and calm digestion.

• Favor fruits, vegetables, lean proteins, healthy fats, and lightly cooked meals.

• Minimize caffeine, processed foods, heavy sugars, and alcohol.

• Hydrate consistently, and consider electrolyte-enhanced water to support cellular integration and nervous-system function.

10. When to Seek Additional Support

• If you experience intense or unmanageable emotional or somatic responses, reach out to your care coordinator.

• Healing is gradual; small, consistent practices are more effective than forcing release.

• Digital Minimalism: Limit phone use, social media scrolling, movies, and other overstimulating media.

• Luxury & Self-Care: Pamper yourself—soothing baths, candles, journaling, or listening to music you love.

• Optional Experiences: If your accommodation offers yoga, movement classes, or Hawaiian cultural experiences, engage as you feel guided. Check out their offerings during your stay.

Healing doesn’t stop when you board your flight home. In fact, integration — the process of weaving insights, sensations, and new awareness into your daily life — is where lasting transformation truly happens.

Check out our integration tips.