A Mini Retreat in Your Inbox.

A soft return to presence, inspired by our weeklong Flâneur retreat.

We have just completed our weeklong Mindfulness Retreat at Châtel Gérard in Burgundy, centred on the theme of the Flâneur, the art of wandering with presence, porousness, and wonder. Being a retreat leader is a big job. I have led more than a hundred retreats, and it is both exhausting and deeply rewarding. To witness the joy, relief, and transformation that unfold in just one week is nothing short of remarkable.

I would love to invite you into a few of the reflections and practices that shaped our week, a small retreat you can take right now, wherever you are.

One of the beautiful things that happens on retreat is that we reconnect with who we are beyond obligation, pressure, and rushing. What emerges is usually a more connected, playful, and loving version of ourselves. How do we access this in daily life?

Many people come to retreat because they need a break, a reset, or tools and insight for experiencing life differently, to heal, to find light again, to recover from low mood or spiralling in the wrong direction.

Perhaps you can find a few hours, or even a full day, to create a mini retreat for yourself. Or perhaps you simply take the time to read and engage with this newsletter. Have a journal nearby. Download the meditations Mindfulness Alive on Spotify. Begin with the ABCD, then the Dear Body Scan, The Mountain, Loving Kindness, and enjoy our new meditation: The Inner Freedom Space.

Throughout your mini retreat practise Dear Body: rub your hands together, place them over your heart, feel the warmth between the hands and the body, and reassure the system: We are safe. In this moment, we are safe. Then notice how the hands are moved by the breath. Follow the breath and gently allow the out breath to be longer than the in breath. Feel how this settles the body and the mind.

Begin by setting an intention. You can do this with an affirmation name: I am present Charlotte. I am grateful Charlotte.

A Reflection: Consider the Hands

Consider what and whose hands and kindness have enabled you to be who you are right now.

Let yourself feel the interconnectedness of your life, the quiet web of care, attention, and love that has made your existence possible.

Reflect on this:

Creations are numberless, I vow to free them. Delusions are inexhaustible, I vow to transform them. Reality is boundless, I vow to perceive it. The awakened way is unsurpassable, I vow to embody it. May I realise these vows now in word and in deed.

Journal on this reflection.

RAISE: A BodyBased Release for Triggers and Trauma

Choose something that has recently triggered or irritated you. (Do not use this practice for major trauma, that requires someone to hold and guide you.)

Remember:

“The healing of the pain is the pain.” — Rumi
“When a living system is suffering from ill health, the remedy is found by connecting with more of itself.” Francisco Varela
“Anything will give up its secrets if you love it enough.” George Washington Carver

Now use RAISE, a simple, powerful sequence for releasing trigger activation from the body:

Recognise; notice the trigger or activation as a body sensation while you stay out of story, out of words.
Accept and allow; let the sensations be there without pushing them away. Know them as having noble intent, their purpose is to keep you safe and not repeat pain.
Inquire; explore gently: Where is it? What shape? What temperature? What emotion might it be linked to?
Sense; be one with the sensation; bring warmth, breath, or touch to the area.
Exhale / Exit; release through a long exhale, a shake, or a small movement. Note also that if they legs or arms want to move, then do so, allow the body to lead you.

Again I will emphasize, do not do this by yourself if you have had major trauma.

Begin by reminding yourself of NACK; nonjudging, acceptance, curiosity, and kindness and recognise body sensations as having noble intent. Reassure the mind that the body will lead you toward healing and integration.

Replay the situation. See where you were, hear what was said, and allow the emotion to be felt.

Declare that you will let the body guide you toward healing.
Bring the challenge to mind and recognise the sensation in the body.
Accept and allow the sensation the opposite of denial.
Investigate: Where is it? Is it moving? What shape, temperature, texture? Heavy or light? Does it remind you of another time in your life?
Stay with the sensation in the attitude of NACK.
Breathe easily into the sensation with a long, deep exhale at least three times.
Repeat without an agenda of letting go. Simply be curious about how the sensation transforms each time you revisit it.

RAISE helps the body complete what was interrupted, restoring flow and coherence.

Return to your journal and reflect, remembering impermanence, interconnectedness, and the sacredness of all life.

Namaste.

If you are needing assistance with mindfulness, start with our free resources on our website: https://themindfulnessclinic.com.au/resources/