Reset your Body

Retreats> Reset your body

Day 1: Reward or Distraction?

Focus on the Head

Morning: Arriving and Setting Intentions

Meditation: Your Perfect Day
The day begins with a guided meditation in which you visualize your ideal day. Let the images that reflect your desire arise and feel how this resonates in your heart.

Reflection exercise (pairs): What’s Holding You Back?
Together with another participant, you will explore which thoughts and behaviors block your ideal day. This exercise helps you to look at yourself honestly and become aware of what you really need.

Circle of Intention
In the opening ceremony you share your intention for this journey. This circle is a powerful moment of connection and support, in which you feel that you are not alone.

Afternoon: Understand Your Brain

Workshop: How Does the Reward System Work?
Discover how dopamine and cortisol influence your behavior and why rewards often become a way to avoid discomfort. These insights give you the tools to make more conscious choices.

Exercise (pairs): Reward as a Distraction
Reflect together on how you use rewards as distractions. Discover loving alternatives and bring gentleness to yourself.

Stress and Trauma in the Brain
Understand how stress and trauma affect the brain and why you sometimes get stuck in survival mechanisms. This knowledge helps you to look at yourself more gently

Breathing session
End the afternoon with a breathing exercise that will help you release tension and deepen your intention.

Evening: Free Time and Creation

Dinner
A delicious plant-based meal nourishes your body and calms you down.

Spare time
Take the evening to write, contemplate or further develop your perfect day in an inspiring setting.

Day 2: Discharge and Relaxation

Focus on the Body

Morning: Letting Go of Tension

Workshop: Tension & Trauma Release Exercises (TRE)
Discover how tension and trauma get stuck in your body and learn to release them with body-oriented exercises. This technique developed by Dr. David Berceli helps to restore your nervous system.

Breakfast
Enjoy a nutritious smoothie bar that will give you energy for the day.

Afternoon: Connect with Nature

Hike in Gerês National Park
Let yourself be carried away by the breathtaking landscape of Gerês. Nature calms and inspires, helping you to be fully present in the moment.

Polyvagal Theory
Understand how the nervous system works and how to repair it. Learn simple techniques to activate your nervus vagus and support healthy reward systems.

Evening: Softening and Self-Love

Breathing session Self-love
A gentle breathing exercise takes you to a place of deep connection with yourself.

Dinner
A warm and nutritious meal supports your recovery.

Spare time
Relax in the sauna, hot tub or with rituals that soothe your body and mind.

Day 3: Reset your System

Focus on Energy and Vitality

Morning: Building Resilience

Workshop: Cold Dip and Wim Hof Breathing
Experience how cold exposure and breathing techniques increase your resilience and strengthen your body. This powerful combination helps you to better regulate stress.

Breakfast
A nutritious breakfast gives you energy and supports your balance.

Afternoon: Conscious Feeding

Workshop: Healthy Nutrition and Intuitive Eating
Discover how different nutritional principles can support your body. Learn to eat intuitively and create balance in your food choices.

Meditation: My Body, My Temple
Honor your body with a meditation that focuses on gratitude and care.

Evening: Vibration down to the Cellular Level

Voice liberation:
Release tension through the use of your voice. The vibrations of your voice work deeply into your body and mind, and bring you into contact with your essence.

Day 4: Boundaries and Loving Integrity

Morning
We start the day with a body-oriented exercise to release tension and have breakfast in the beautiful garden.

Afternoon
Workshop setting boundaries and respecting yourself: With an exercise in movement you experience from different positions what it feels like to set boundaries.

Evening
After a delicious nutritious evening meal there is room to share about in which areas or in which way you want to listen more to your boundaries and respect yourself more. We reinforce this with a consciously connected breathing session.

Day 5: Integrate and Close

Bring It All Together and Set Your New Path

Morning: Bringing Together and Anchoring

Integration & Action Plan
Create a plan that reflects your insights and helps you maintain balance.

Afternoon: Celebration and Closing

Closing ceremony
Conclude the retreat with a ceremony in which you honor your transformation and express your commitment to bring your insights into your daily life.