Archive for the ‘Mini Retreats’ Category

Pianist Craig Addy offers a unique relaxation service inspired by his childhood experience of crawling under the piano while his mother played. Always on the lookout for unique and inspiring ways to relax, I was intrigued by Craig Addy’s Under the Piano Sound Spa and surprised my partner John with a special date there.

In his cozy, candlelit apartment Craig improvised on the piano just for the two of us. John and I crawled under the piano and relaxed on the soft blankets and cushions that were laid out for us below the beautiful, wooden instrument. We were enveloped by the sound vibrations and carried away by the music Craig created for us in the moment. Emerging from underneath the piano after Craig’s performance, we both felt deeply relaxed and rejuvenated.

If you love music, this special treat is for you. For more information and to book your sound spa experience visit: http://www.underthepiano.ca/

Photo:  by Rachel Lando

Motivate the Elephant

3. “Shrink the Change”: Break down the change until it no longer intimidates the Elephant.  Lucia Terra, a reader of The Mini-Retreat Solution says: “I had always found I was too busy to take a break because I thought I needed to free one or two hours of my time. That almost never happened. With the “Mini-Retreat Solution” there aren’t any excuses anymore: even if you only have a couple of minutes, you can take any of the ideas presented in the book and take a break at home, at work or even during your commute!”

Shape the Path

4. “Tweak the Environment”: When the situation changes, the behaviour changes. Take a good look at your environment, your workplace, your home and your car. Notice the things in your environment that help you relax, appreciate them and keep them. Then take a second to notice the things that make you feel stressed and look at how you can eliminate or tweak those.

Here are a few examples that work well for me:

• I got rid of the alarm sound that announces a new e-mail in my in-box. It helps me focus on my work and I now check e-mail when I choose to. 
• I turn my phone ringer on mute every night before I go to bed. I am never disturbed in my sleep and check my messages in the morning when it’s convenient.

5. “Build Habits”: When behaviour is habitual, it’s “free” – it doesn’t tax the Rider. Look for ways to encourage habits such as setting action triggers. Here are a few examples:

• A post-it note on your steering wheel that says “relax” or “breathe”
• A reminder in your Outlook calendar
• Associate a specific activity with taking Mini-Retreats  (e.g. taking a shower, eating, washing your hands).

6. “Rally the Herd”: Behaviour is contagious; help spread it. Take Mini-Retreats together with your partner, family and friends. When my partner John and I are halted by a red light, usually one of us suggests “time for a Mini-Retreat”. We both laugh, smile at each other and relax. When you turn chores into Mini-Retreats and relax while doing the dishes or folding the laundry, family members around you will notice your calm energy and it will impact them in a positive way. When you relax while spending time with your kids, they in turn will be more relaxed and less cranky.

Let’s spread the Mini-Retreat way of life!

I recently facilitated a Mini-Retreat workshop as part of the staff renewal day for the Vancouver Covenant House, an organization dedicated to opening doors for homeless youth.  Covenant House Vancouver is a place for young people for whom there is no one else — young people aged 16 – 24 who have either willingly fled physical, emotional and/or sexual abuse or have been forced from their homes.

The staff of the Covenant House work hard to support the homeless youth all year round.  It was truly gratifying to support this dedicated, caring group of people in learning how to reduce their stress level as well as help them strengthen their self-care muscles as they care for the youth.

“By focusing on the little things, I can greatly improve how I feel.” says David McPherson, a staff member. “Thank you for helping find ways to de-stress everyday!” remarks Crystal Montecalvo, Development Officer. “A good reminder of the importance of self-care!” exclaims Jaclyn, Youth Worker.

The diverse staff of the Covenant House range in age from mid-twenties to mid-sixties. Their roles are just as diverse: youth workers, fundraisers, accountants and administrators to name just a few of the many roles involved in the staff of over ninety. All Covenant House staff connect in the common purpose that brings them to work for Covenant House: opening doors for homeless youth.

During the workshop, the staff of Covenant House were introduced to Mini-Retreats. They learned to refresh anytime, anywhere:  in the office, on the street, while driving and in public transit. 

Throughout the workshop staff members learned how to replenish their energy in minutes. They also learned how they might incorporate these rejuvenating Mini-Retreats into their work day.  Through exploring a variety of relaxation techniques people felt inspired to try new things to care for themselves during the work day.

They identified barriers that typically stop them from recharging while at work, and how to recognize the win-win situation that using a Mini-Retreat can create.  The self-care training will not only improve their work, but will also help them bring more energy and less stress to their personal lives. The Covenant House staff learned to give themselves permission to care for themselves in order to care for others.

As one of the fun, creative activities I encouraged the group to create Mini-Retreat flowers. Each staff member added their personal favourite Mini-Retreat in form of a petal and together they created twelve beautiful flowers. These flowers now decorate the walls of Covenant House facilities reminding the staff to integrate self-care and relaxation into every working day.  “It (is) a good reminder of how important self-care is!” says Kristy Hayter, Covenant House staff member. “This was an excellent workshop. The skills I learned here will definitely help me alleviate stress and take time for myself.” says Tristan Klassen another staff member.

During the Mini-Retreat workshop the Covenant House staff members enjoyed connecting in a different way.  Ron Strelau mentions it was a “great exercise to go through as a community.” It was great to see the Covenant House staff laugh, learn, create beautiful Mini-Retreat flowers and commit to making self-care a priority.  “Refreshing – helped me re-focus my thoughts for my well-being.” says Dan Jasual.

To find out more about the Covenant House and how to support their important work, please visit:  http://www.covenanthouse.org/

To book a Mini-Retreat workshop for your organization or conference, call 604-484-0389.

It can be a challenge to return to work after your vacation, that’s why Deena Waisberg interviewed me for her article published with Reader’s Digest on how to make the transition back to work easier.  If you are feeling anxious about your return, check out Waisburg’s article “Easing Back Into Work After Vacation.”

Summer offers an abundance of energy. It’s the perfect time to enjoy lots of fun Mini-Retreats. Whether you have the opportunity to take a vacation or not, these summer Mini-Retreats will help you replenish yourself and absorb some of the offerings of the season.

Taste Your FoodSummer is one of my favourite seasons just for its flavours alone. The abundance of fresh local fruit and vegetables is fantastic. This weekend I had my first tasting of local blueberries. It was an absolute delight! 

• I took a moment to look at the beautiful berries in my bowl, admired their unique blueberry-blue colour and their little stems.
• I closed my eyes to smell the fragrance of the berries, a scent that always transports me back to a wonderful childhood memory of picking blueberries in the forest.
• Then I took the first berry in my mouth and savoured the flavour as I bit the berry open and enjoyed the delicious juice.
• I was filled with gratitude for this delicious treat.

Every day savour at least one piece of fruit or vegetable. The more you savour your food the less food you will need to feel satisfied. It’s the most effective and most joyful diet yet. 

Sun on Your Back = TLCFeeling the sun on my back makes me so happy. It’s like receiving a big hug from a dear friend. Next time you are walking down the street:

• Take a moment to feel the sun on your back,
• Let your muscles relax in the warmth, and
• Completely receive this embrace. Enjoy!

Bare Feet = Happy Feet

Taking your shoes off on a warm summer day is a Mini-Retreat in itself. I feel such freedom with this simple act. Yesterday, I was visiting with a friend in the park. As soon as we sat down on the lawn, we both took our shoes off. We enjoyed the feeling of the grass, the warmth of the sun, and the sensation of the soft breeze on our feet. It feels so good to get in touch with the elements as you set your feet free. Your feet will thank you!

Enjoy these summer Mini-Retreats and please add your own favourite ways to replenish this season.

I had the great pleasure to meet Sarah Harrison, a passionate and very talented yoga teacher. I enjoyed her yoga class so much that I feel compelled to share this incredible resource with you.

Sarah is teaching a very gentle way of yoga called restorative yoga. She says “if you don’t feel like you can stay in the pose for a day or longer, ask for help and adjust the pose so that you can truly relax.” Sarah prides herself in helping people find relaxation and meeting them exactly where they are. No matter how fit or flexible you are, you can find deep relaxation with Sarah’s kind of yoga. 

Sarah’s restorative yoga class is very small (five people or less per class). This allows Sarah to take care of everyone’s needs and help people adjust their poses as needed. Another great thing about Sarah’s class is that you get to enjoy the amethyst crystal bio-mats. Just laying on these mats alone is very relaxing as the crystals help re-balance the body’s nervous system. Engaging in the gentle yoga poses on the bio- mats with Sarah’s guidance is even better.

I highly recommend you treat yourself to a restorative yoga class this summer. Bring a friend and take advantage of her two-for-one summer special. For more information, visit: http://www.innertruthyoga.org/

Our minds like to think of the worst case scenario at times. It is one of those traits that can be useful when we are fighting for survival. However it can also be a trap that can keep us from trying new things, pursuing our dreams and sleeping soundly at night.

One of my clients was struggling to sleep due to several of these worst case scenarios that frequently kept her up at night.  I suggested coming up with a few alternative scenarios. We brainstormed alternative scenarios together on the phone and some where so outrageous that we both laughed out loud.  My client reported back a few days later that she has been sleeping soundly and that she had lots of fun creating alternative scenarios in her mind.

So, if worries keep you awake at night, try this fun Mini-Retreat to spice up your mind chatter with some outrageous what-if scenarios. Here are a few examples to get you started:

What if I loose my job?

• What if I get a promotion?
• What if I get recruited for my dream job?
• What if I decide to leave my job, sell the house and travel around the world?

What if my kids don’t find friends?

• What if my kids find lots of friends?
• What if my kids discover horsebackriding or music and want to do nothing else all summer?
• What if my kids start a small business and hire the neighbours’ kids?

What if my aging mother dies?

• What if she lives to be 115?
• What if she falls in love at the age of 85 with another charming senior?
• What if she passes on peacefully in her sleep one night without suffering having lived a fulfilling life?

Enjoy this Mini-Retreat!

Once you have come up with your own positively outrageous what-if scenarios, please leave a comment to inspire other readers.

I am writing to you from the bustling Book Expo America in New York City where I am celebrating the two gold medals The Mini-Retreat Solution received from Living Now Book Awards and Next Generation Indie Awards.

It has been an amazing day! I have met so many wonderful talented authors today at the award ceremonies and am looking forward to sharing their insights with you on my blog. The spirit of generosity in sharing our experience with publishing and distribution is contagious. I am thrilled to be part of such a supportive community!

Of course I enjoyed many Mini-Retreats today. My favourite Mini-Retreat today was a picknick dinner in Central Park: feeling the fresh grass on my feet and sharing tasty, simple food with a fellow author. I LOVE finding and enjoying nature in the midst of this City!
 
I will be back in Vancouver next week and look forward to seeing you at the Mini-Retreat Workshop at Harmony Wellness on Tuesday, June 1st. The workshop is filling up quickly, so call 604-484-0389 today to reserve your spot.
 
This week, also tune into the P3 show with JoyTV, for an interview with Randall Mark on Mini-Retreats. The show airs on channel 10 on Thursday, May 27, 10pm and Friday, May 28, 8:30am and 3:30pm.

… The Mini-Retreat Solution!

Join us for an evening of Mini-Retreats and learn how to:

• Improve your health, performance & happiness in minutes a day
• Relax and refresh, no matter where you are
• Create a supportive environment for a relaxed and happy way of life

Where: Harmony Wellness Centre, 736 West 16th Avenue (between Oak and Cambie Street) Vancouver

When: Tuesday, June 1, 2010, 7pm-8:30pm

Your investment: $12.50 (early bird pre-registration) $19.50 (payment at the door)

Sign up NOW!

Some of the nuggets participants took away from the evening of Mini-Retreats in March were:

• relief that I don’t have to spend much time to relax deeply
• clarity that there is always enough time to relax - in fact time will expand, if I do
• knowing that I will make better decisions, when I take a moment to relax 

Call 604-484-0389 for more information and registration via phone.

The Mini-Retreat Solution received the 2nd gold medal this weekend!

I am proud and happy to share the great news!

My book will be listed as a Winner in the 2010 Next Generation Indie Book Awards catalog which will be distributed at Book Expo America (“BEA”) in New York later this month to thousands of attendees including book buyers, library representatives, media, industry professionals, and others.

My designer is busy figuring out how to incorporate the two gold medals in the cover page of my book. What a great “problem” to have!

Please join me in celebrating yet another great recognition of this very helpful book.