Kirstin Bergman Integrative Health + Wellness
Start your transformation to better physical, mental + emotional health.
Move better. Feel better. Live better in your body.
Body & Soul Restoration: The Art of Self Care™
A One Day Retreat
Let's do this! Take a day, by yourself or with a girlfriend, and re-discover what it feels like to move slowly and sweetly, savoring the stretch, quieting the mind, listening to birds singing in the trees overhead and the river running below you, re-connecting with that creative buzz. No worries, no deadlines, nobody to care for but yourself. You deserve this. You crave this. Let's make it happen!
Join me at the River Country Event Center for a day of self-care. Situated upriver from Nest Lake in New London, MN, the Event Center encompasses 46 acres with a covered bridge serving as our headquarters for the day. There are walking trails, a flower garden and sitting areas to enjoy. And we'll spend the day taking care of the one person we're most likely to forget: ourselves.
We'll beging the day with a Body Restoration session, a combination of Yoga Tune Up® Therapy Ball soft tissue work and Restorative Exercise™ Alignment practice designed to relax and renew your body from head to toe. We'll open your eyes to some of your body blind spots and you'll be instructed in techniques that you can take home with you and practice on a regular basis to keep your body soft and supple, promote relaxation and encourage whole body movement for whole body health.
Following our first Body Restoration session, we'll take a Meditative Walk through some of the 46 acres at River Country Event Center. This will be a quiet walk with instruction in mindfulness, tuning into the biophany around us and focusing our minds to promote relaxation and calm.
Following lunch, we'll do our first meditation of the day. This will be a guided meditation where I will lead you through a progresive relaxation with focus on the breath.
Our art project for the day is a Gratitude Journal. I'll demonstrate some ideas to get you started, but you don't have to be an artist to complete this project! The power of giving thanks for our well-being is tremendous; it brings us out of ourselves, helps us be empathetic towards all living beings, enhances joy and self-worth and increases overall happiness and contentment. We'll use our Gratitude Journals following our final meditation of the day.
Our second Body Restoration Session of the day will continue our Restorative Exercise™ and Yoga Tune Up® Therapy Ball work, focusing on releasing muscle tension via passive releases. Not only will we be relaxing our muscles, but we'll be setting the stage for physiological quieting, i.e., taking our bodies from a state of fight or flight to rest and digest. You'll also learn the role of your breath in calming your mind and body.
We'll end our day by learning Metta Meditation. This Loving Kindness Meditation is one you can take with you anywhere. While there are 4 parts to the Metta Meditation, we'll focus on part one, Loving Kindness for ourselves. We'll finish our meditation with a few minutes of gratitude journaling, reflecting on our day and our feelings after caring and nurturing ourselves for the day. This will serve as a reminder to ourselves of the improtance of caring for ourselves and help bring us back to the calm, rest and renew every time we glance at these pages.
The Purpose of Body & Soul Restoration: The Art of Self-Care™ One Day Retreat is:
To empower women through knowledge, movement and awareness.
To provide a space for women to relax, rejuvenate and revive their souls and bodies.
To provide an environment of curiosity, teaching and learning.
I hope that you will take this day and use it to refill your soul, refresh your spirit and relax your body. You deserve it!
Arrive and get acquainted with other Retreat members
9:30 a.m.-11:00 a.m.:
Body Restoration Session One
11:15 a.m.-12:15 p.m.:
12:30 p.m.-1:15 p.m.:
Lunch! Please contact me with any dietary restrictions.
1:15 p.m.-1:45 p.m.:
2:00 p.m.-3:30 p.m.:
3:30 p.m.-4:30 p.m.:
Body Restoration Session Two
4:45 p.m.-5:30 p.m.:
Metta Meditation and Journaling
Included in your One Day Retreat:
A pair of Yoga Tune Up® Therapy Balls
A foam dome
Restorative Exercise™ and YTU® therapy ball instruction
Journal Art Project supplies and instruction
Food and beverages, including lunch and snacks
Meditation instruction and Metta Meditation
A few surprises!
$99Introductory Cost for Body & Soul Restoration: The Art of Self-Care™ One Day Retreat:
One Day Retreat $99
Maximum 10 participants!
Cancellations made more than 2 weeks prior to the event (on or before September 19, 2015) will be refunded in full less a $10 processiong fee. Alternatively, you may transfer your registration to another event with Fusion Health & Wellness or for an equivalent amount of services and classes without penalty.
Cancellations made between September 20 - 30, 2015 will be refunded in full less a $25 processing fee. Again, you may transfer your registration to any other retreat, class or service that I offer without penalty.
Cancellations made on October 1 or 2 or for no shows to the event forfeit your registration fee in it's entirety. However, you may transfer your registration without penalty.
If I need to cancel the event, you will be refunded your registration 100% within 14 days of event cancellation.
What to Bring:
yoga mat (if you have one; I have some available)
yoga blocks (I have some available)
a beach towel or blanket
a second pair of shoes if the weather looks wet
an umbrella or rain jacket: we'll still walk if there is a light rain
appropriate clothing: it might be 30 when we start and 80 when we finish! Plus, you may feel more comfortable during the second Body Restoration Session if you are covered/warmer.
a full water bottle: I'll have water and beverages available, but there is no running water.
a smile and fun attitude :)
***There is no running water at the venue, but the facilities are clean and odor free and I will have plenty of water available for washing up.***