4 Day Online Personal Re-Start Intensive Stress Reduction Mindfulness Retreat

Tools required

You will need a laptop with a good internet connection, comfortable seat, and mat (yoga exercises).

How the retreat works

You will receive personalized one-on-one sessions, one guided day of silence, and a total of 20 hours of mindfulness. Sessions will be held over the Zoom application.

Sample schedule (GMT+1 / GMT)

• 08:30 Morning meditation (30 minutes)
• 10:00 Mindfulness session I (2 hours)
• 16:00 Mindfulness session II (2 hours)
• 21:00 Evening meditation (30 minutes)

Retreat information

Session 1: Introduction to mindfulness

In this session you will be introduced to mindfulness. You will be experientially introduced to mindful eating, and the body-scan method. In order for you to be fully engaged in the present moment through the program, each session ends with mindfulness assignments to be practiced up to the next session.

Session 2: Perception

Perception influences deeply how we see and in consequence, respond to reality. In this session, you will explore how perception influences patterns of behavior, as well as paying special attention to beliefs and how they influence the decisions you make in life. Understanding the process will allow you to make changes and therefore better respond to challenging situations.

Session 3: Emotions

You will learn how to be mindful of emotions by seeing their true nature. You will unveil the message behind each emotion you will understand the power they have in how you act and interact with what surrounds you, and boost your focus in the face of daily challenges.

Session 4: Stress and response to stress

The purpose of this session is firstly to understand the mechanism of stress and its short and long-term effects on the mind-body. Secondly, is to explore transformational coping strategies to broaden your inner resources and enhance your resilience through mindfulness practice.

Silent day

The intensive session is intended to give you the opportunity to directly experiences the power of mindfulness by combining a day where you practice all the techniques learned, preparing you for integrating them beyond the conclusion of the program.

Session 5: Communication

This session is dedicated to the concept of mindful communication through the practice of active listening and the exploration of three types of communication. You will be able to see that by communicating mindfully one can transform difficult situations and improve relationships.

Session 6: Integrating mindfulness into daily life

At the end of the program, Renata will guide you as you design a clear and focused plan to integrate all the knowledge and mindfulness practices to improve your everyday goals and future objectives.

Benefits

• Prevent burnout by learning to relax
• Reduce stress and make better decisions
• Reduce anxiety and negative thinking
• Improve sleep quality
• Empower your focus by training the mind
• Higher energy levels
• Learn powerful skills to upgrade your life

This intensive stress reduction retreat is held online. Molinum ad Mare is based in Boliqueime, Portugal (GMT-1) and they will live-stream the classes via Zoom which you can participate from the comfort of your home by just using your phone or computer. All times are WEST - Western European Summer Time (GMT +1) during Summer and GMT for session/s after October 25th, 2020, and then back to WEST - Western European Summer Time (GMT +1) for session/s after March 28th, 2021.

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• Personalized one-on-one sessions
• Total of 20 hours of mindfulness
• 1 guided day of silence
• Manual of the program pdf

• Accommodation
• Food

• A reservation requires a deposit of 100% of the total price.
• The deposit is non-refundable, if the booking is cancelled.