10 Day Somatic Self Compassion - Journey Meditation Retreat in Bhutan
The Bhutan Suites, Dek Lam, Changangkha, Thimphu, Bhutan
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Restorative Meditation Retreat Bhutan
This small group tour will blend Somatic Self-Compassion and secular Buddhist training with a cultural tour of beautiful Bhutan. Group members will be supported by daily self-compassion practices, as they explore some of the country’s most beautiful sites around Paro, Thimphu and Punakha.
We’ll travel together with a Bhutanese cultural guide and driver in a bus dedicated to our group. We’ll spend 3-4 days based in hotels in each of the Paro, Thimphu and Punakha areas. As this is a self-compassion journey, we’ll be encouraged every day to tune in to how we are feeling and what we need, and to support each other in tending to our needs. We have the flexibility to support individual and group needs, and can make adaptations where needed.
Buddhism is an integral part of Bhutanese culture, so we’ll learn from our cultural guide about this religious aspect of daily life in Bhutan. We’ll also explore some secular ways we might introduce a little of the Buddhist philosophy and psychology into our self-compassion practice.
Meet the instructors
Kristy
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Highlights
- Learn how to motivate ourselves to practice self-compassion based on our strengths and values.
- Learn how to use daily ritual to bring awareness to self-care and self-compassion.
- Learn how the polyvagal theory explains our stress responses and how we can tend to those responses skillfully.
- Learn how targeted sensory modulation can help soothe a body in stress.
- Develop more skill in noticing body signals of stress so that they can tend to stress more responsively.
- Learn the neuroscience of happiness and how our neurochemicals can be manipulated to tend to our stress.
- Learn how healthy attachments in community can help heal old attachment wounds.
- 9 nights accommodation
Styles
9 days with instruction
Group size: Maximum of 12 participants
Airport transfer included:
Paro Airport
Accommodation
Check-in Time:
12:00
Check-out Time:
12:00
During this retreat, you will stay at the Bhutan Suites in Thimphu, the Punatsangchu Cottages in Punakha, and Udumwara Resort in Paro valley.
Program
Somatic self-compassion is an experiential journey, an adventure in self-discovery and self-kindness offering periods of instruction and periods of practice seamlessly interwoven with our cultural tour of Bhutan. You will spend approximately two hours per day studying and practicing self-compassion, and your practice will help inform your cultural experience.
Self-compassion can be learned by anyone, even those who did not learn these skills as children. This program fulfills a prerequisite for becoming a Somatic self-compassion teacher. Self-compassion is a skill that can be learned and cultivated by anyone through mindful self-compassion training.
In this study and practice adventure, you will:
- Be able to teach simple self-compassion practices to others
- Learn how to handle difficult emotions with greater ease
- Learn how to motivate yourself with kindness rather than criticism
- Learn how to transform challenging relationships, old and new
- Learn how to uncover your core values and courageously live more in alignment with them
- Practice mindfulness and self-compassion daily
- Practice the art of savoring, gratitude, and self-appreciation
Daily itinerary
Day 1:
Arrival and airport pick up. Drive to Thimpfu (1 hour). Stop at Iron chain bridge & and continue to Thimphu (approx 1 hour). Check into Bhutan Suites. Visit Farmer's Market. Introduction to Somatic Self-Compassion in Bhutan. Enjoy a welcome dinner.
Day 2:
Breakfast. Drive to Tara monastery and Pangri Zam. Somatic Self-Compassion with Kristy under the big old Cypress Tree. Lunch. Afternoonat the craft bazaar.
Day 3:
Somatic Self-Compassion in the morning. Breakfast between 7 & 10. Visit (i) traditional medicine institute, (ii) the Royal Textile Musuem , (iii) Bhutan Post.
Day 4:
Drive to Dochula and Lamperi. Dinner and Somatic Self-Compassion Session the Punatsangchu cottages. Alternatively, SSC can be done at the Lamperi Botanical Garden next to the small pond.
Day 5:
Breakfast. Somatic Self-Compassion session. Afternoon visit Punakha Dzong. Evening MSC session at the cottages.
Day 6:
Morning Somatic Self-Compassion session with Kristy. Hike to Khamsum Yuelley Namgyal. Picnic lunch by the riverside. Drive to Dochula (alternatively stay at Punatsangchu Cottages) and stay at the Eco Resort.
Day 7:
Somatic Self-Compassion Session in the morning with the view of Dochula. Drive to Paro valley. Enroute, visit Trashigang Goenba (time permitting) and hang prayer flags enroute. Continue drive to Paro in the evening and Settle in at the hotel.
Day 8:
Somatic Self-Compassion session in the morning. Relaxed day in Paro with a visit to YOUR CAFÉ and a program with His Eminence Neytrul Rinpoche (depends of availability). Visit the ancient Kyichu monastery. Evening, witness and archery match at Tshongdue and souvenir shopping. Dinner of authentic Bhutanese cuisine at Nagaygang Farm House.
Day 9:
Hike to Tiger's Nest. Relax in the evening with a hot stone bath. Evening closing session with Kristy and closing dinner
Day 10:
Drop off at the airport and homebound
Included excursions
9 sessions
9 excursions around the valleys
light hikes
cultural explorations
guided tours everyday
dedicated driver and tour vehicle
Instructors
Kristy Arbon
Kristy is the founder of HeartWorks, creator of the Radical Emergent Self-Wisdom mentoring program and coordinator of online Mindful Self-Compassion for the Center for Mindful Self-Compassion. Kristy Arbon is an Australian living and loving in the US. After discovering the deep healing power of Radical Emergent Self-Wisdom and Mindful Self-Compassion in her own life, Kristy felt called to share these practices and training with others. She has ever since made it her life's work.
Location
Thimphu valley: the capital city of Bhutan with a foot in modernity and another in mysticism of ancient Bhutan. Explore the expanse of its heritage through its museums, temples, craft bazaars, farmer's markets and local and international cuisines
Punakha and Wangdue Valleys: the old capital of Bhutan with its charming fortresses, breathtaking views of mountains, serene villages dotted with prayer flags, rice fields, and chalet like villages.
Paro valley: the legendary Tiger's Nest and the heart of spirituality in Western Bhutan. Relax the last days of the tour in the comforts of the valley's many resorts and amenities.
Food
- Bhutanese Cuisine with the famous Ema Datshi dish.
The following meals are included:
- Breakfast
- Lunch
- Dinner
- Drinks
The following drinks are included:
- Water
- Coffee
- Tea
The following dietary requirement(s) are served and/or catered for:
- Regular (typically includes meat and fish)
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation
What's included
- 9 nights accommodation
- All meals and bottled water
- Airport transfers
- Guided tour
- Tour bus
- Transports
- Visa management
What's not included
- Alcoholic beverages
- Daily tax
- Expenses of personal nature
- International airfare
- Optional activities
- Tips and gratuities for guide and driver
- Travel insurance
How to get there
Recommended Airports
PBH
Paro Airport
21 km
Transfer included
Arrival by airplane
Please book your flight to arrive at Paro Airport (PBH). Transfer from and to the airport is included. Samsara Asia will pick you up from the airport.
There are two airlines operating between Paro International Airport in Bhutan and Bangkok, Singapore, Kathmandu, New Delhi, Dakha, and Kolkata.
Airport: Paro Airport
Airport transfer included: Paro Airport
No additional charges. You can request this in the next step.
Cancellation Policy
- A reservation requires a deposit of 20% of the total price.
- The deposit is non-refundable, if the booking is cancelled.
- The rest of the payment should be paid 30 days before arrival.
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