Absolutely! Below is the full, expanded itinerary for your 14-night women's retreat at CocoLand Riverfront Resort & Wellness, Quang Ngai, Vietnam, with even more specific details for each day. This version includes additional session descriptions, more in-depth activities, and clear flow of the retreat.
Thrive: A 14-Night Women’s RetreatLocation: CocoLand Riverfront Resort & Wellness, Quang Ngai, Vietnam
Dates: Saturday (Arrival Day) to Second Saturday (Departure Day)
Capacity: 12–20 women
Theme: Positive Psychology, Self-Discovery, Connection, Flourishing
Includes:
Daily Morning Yoga (7:00–8:00 AM)
Three Plant-Forward Meals Daily
2 Full Rest Days with Spa + Optional 1:1 Therapy
Guided Nature Experiences (2 per week)
3–4 Curated Sessions per Day (Workshops, Movement, Creative, Reflection)
Facilitated Integration, Coaching Circles, Journaling, and Creative Work
1:1 Support Available Throughout
WEEK 1: Grounding, Reconnection & Resilience
Day 1 – Saturday: Arrival & Welcome2:00 PM – 5:00 PM
Check-In & Welcome Drinks:
Participants are welcomed with light tropical fruit juices and coconut water, given an introduction to the resort's layout, amenities, and optional spa offerings.
Welcome kits include a journal, a cozy scarf or shawl, and a set of retreat-specific prompts.
5:30 PM – 6:30 PM
Opening Dinner:
A healthy plant-forward dinner showcasing local Vietnamese flavors:
Fresh spring rolls with herbs, tofu, and peanut dipping sauce
Grilled veggie skewers with fermented rice noodles
Tropical fruit salad with lime and mint
Participants can connect informally over the meal, exchanging introductions and sharing what they hope to gain from the retreat.
7:00 PM – 8:00 PM
Opening Circle:
Facilitators lead a grounding meditation, followed by an icebreaker activity to help participants get to know one another. Everyone will set an individual intention for the retreat and then share their goals in a small group.
Journaling prompt: “What are you seeking during this retreat?”
Discussion of the overall flow of the retreat, expectations, and the deep process ahead.
Day 2 – Sunday: Rest & Restoration7:30 AM – 8:30 AM
Optional Gentle Yoga:
A restorative practice focused on grounding, slow stretching, and mindful breathing to ease into the body after travel. Gentle, relaxing sequences.
9:00 AM – 10:00 AM
Leisurely Breakfast:
Seasonal fruits, oats, Vietnamese pho with tofu, herbal teas, and fresh juices. Enjoy breakfast at your own pace.
All Day
Spa, Silence, and Self-Care:
A full day dedicated to relaxation. Spa treatments (pre-booked): aromatherapy, foot massage, body scrubs, or hot stone therapy.
Alternatively, guests can take time to rest in quiet spaces like the meditation room, riverfront lounge, or garden hammocks.
12:00 PM – 1:00 PM
Light Lunch:
Fresh salads with herbs, grilled vegetables, and rice paper wraps filled with local veggies, mushrooms, and tofu.
1:00 PM – 5:00 PM
Free Time for Self-Reflection:
Suggested activities include journaling or exploring the tranquil resort grounds. Reflection prompts:
“What brings me peace?”
“What do I need to release to fully relax?”
5:30 PM – 6:30 PM
Dinner:
A light, healthy meal focused on nourishing comfort food—like coconut curry with sweet potato and bok choy.
7:00 PM – 8:00 PM
Optional Reflection Circle:
Participants gather informally to discuss any insights, feelings, or sensations that have emerged in their rest and reflection time. Light discussion on "Being Present" with each other.
Day 3 – Monday: Nature Immersion & Presence7:00 AM – 8:00 AM
Yoga: Awakening Through the Body:
A slow flow designed to connect to the body through grounding poses, deep stretches, and mindful breathing. The focus is to build energy and open the body for the day's outdoor exploration.
8:00 AM – 9:00 AM
Breakfast:
Fresh fruit, avocado toast, congee, and herbal tea.
9:30 AM – 12:30 PM
Guided River & Forest Hike – Tra Khuc River to Cay Da Lon:
A guided nature hike that begins along the serene Tra Khuc River, meandering through dense jungle paths and open fields, with a few stops for reflective moments and mindfulness practices.
Mindful Observation: Silence for part of the hike to tune in to the sounds of the forest and river.
Journaling prompts:
“What is nature calling me to notice today?”
“What shifts when I pause and observe?”
12:30 PM – 1:30 PM
Picnic Lunch:
Enjoy a picnic lunch of fresh Vietnamese rice paper rolls, herbal salads, nuts, and tropical fruits, eaten along the river.
2:00 PM – 3:00 PM
Workshop: Presence & the Science of Attention:
The facilitator will introduce the neuroscience behind being present in nature, how nature supports mental health, and ways to cultivate mindfulness in everyday life.
3:30 PM – 4:30 PM
Walking Meditation along the Bamboo Path:
A peaceful walk through a bamboo grove to practice mindful walking. Participants focus on each step, each breath, bringing attention to the sensations of the earth underfoot.
7:00 PM – 8:00 PM
Campfire Circle:
A gentle evening of sharing from the heart, grounded in silence, each participant sharing one insight from the day’s experience. Optional guided meditation before bed.
Day 4 – Tuesday: Gratitude & Joy7:00 AM – 8:00 AM
Yoga: Heart-Opening Flow:
Focus on chest and hip openers to release stored emotions, followed by breathwork to open the heart and deepen the connection to joy.
9:30 AM – 10:30 AM
Workshop: Gratitude & Neuroplasticity:
Discussion on the science of gratitude and how a regular practice can rewire the brain for positivity. Participants will also learn ways to cultivate gratitude in daily life.
11:00 AM – 12:00 PM
Journaling: Gratitude Mapping:
Participants will map out the areas of their life for which they are most grateful and explore the positive emotions that come with that.
2:00 PM – 3:00 PM
Creative Movement: Embodied Joy:
An expressive dance practice in a beautiful open space by the river, free-flowing and designed to awaken feelings of joy and freedom. No experience necessary, just pure enjoyment!
3:30 PM – 4:30 PM
Art Session: Color & Emotion Collage:
Using colored paper, paints, and markers, participants create a visual representation of their emotional journey thus far, reflecting gratitude and joy.
7:00 PM – 8:00 PM
Group Dialogue: What Brings Me Joy?
Facilitated group discussion where each participant shares their sources of joy, how they recognize joy in their lives, and how they plan to bring more joy into their day-to-day existence.
Day 5 – Wednesday: Strength & Resilience7:00 AM – 8:00 AM
Yoga: Grounding & Strength:
A gentle, empowering yoga practice designed to build inner and outer strength, with a focus on postures that promote physical resilience.
9:30 AM – 10:30 AM
Workshop: Character Strengths & Resilience:
Explore the concept of personal strengths from the lens of positive psychology. Participants take the VIA Strengths Assessment and reflect on their top strengths.
11:00 AM – 12:00 PM
Strengths Dialogue:
Participants pair up and engage in a reflective conversation about their strengths, sharing how they have demonstrated resilience in their lives and how they plan to cultivate those strengths further.
2:00 PM – 3:00 PM
Group Coaching Circle:
A facilitated group discussion on overcoming life’s challenges, using the insights from the VIA assessment and partner dialogues to create actionable goals for the future.
3:30 PM – 4:30 PM
Writing Practice: “Moments I Overcame”:
Guided journaling where each participant writes about significant moments of personal growth and the resilience they exhibited. Optional sharing in the group circle.
7:00 PM – 8:00 PM
Guided Meditation: Roots & Resilience:
A deeply grounding meditation focused on connecting to the earth and reinforcing personal resilience, followed by quiet reflection.
Day 6 – Thursday: Values & Authenticity7:00 AM – 8:00 AM
Yoga: Living in Integrity:
A class focused on alignment, both physically and metaphorically, bringing attention to the connection between body, heart, and values.
9:30 AM – 10:30 AM
Workshop: Living in Alignment with Your Values:
Deep dive into identifying core values and how living in alignment with them leads to a fulfilled life. Participants use a value card deck to help prioritize and clarify their core values.
11:00 AM – 12:00 PM
Vision Board or Mixed Media Collage:
Using magazine cut
outs, symbols, words, and markers, participants will create a vision board or collage that reflects their values, dreams, and aspirations.
2:00 PM – 3:00 PM
Partner Dialogue: Naming What Matters:
A conversation with a retreat partner to share what matters most to each person, exploring ways to live more authentically in the world.
3:30 PM – 4:30 PM
Reflective River Walk:
Guided walk along the river with reflection prompts:
“What is calling me to step into my fullest self?”
“What will I do to honor my values every day?”
7:00 PM – 8:00 PM
Campfire Story Circle:
Each participant shares a personal story of a time they lived authentically or connected deeply to their true values. This is a special evening of storytelling, honoring each person’s journey.
Certainly! Here’s the continuation of your retreat itinerary from Day 6 through Day 14, providing full details for each session:
Day 6 – Thursday: Values & Authenticity (Continued)7:00 AM – 8:00 AM
Yoga: Living in Integrity
A session focused on poses that encourage alignment—both physically and metaphorically—inviting the body to embody the integrity of one's values. The practice emphasizes awareness in movement and how to connect the body’s alignment to internal authenticity.
9:30 AM – 10:30 AM
Workshop: Living in Alignment with Your Values
Participants explore core values and how they manifest in their daily lives. Using tools from positive psychology, facilitators guide participants to identify their top values and practical ways to honor them in everyday life.
11:00 AM – 12:00 PM
Vision Board or Mixed Media Collage
With magazines, fabric, and various art supplies, participants create a vision board or collage that represents the life they desire to live, grounded in their personal values and desires. This exercise encourages creative exploration of their authentic self.
2:00 PM – 3:00 PM
Partner Dialogue: Naming What Matters
In pairs, participants discuss what is most important to them in life, the things they hold dear, and how these values manifest in their daily practices. The conversation will be reflective and empowering, with each person gaining insights from their partner’s perspective.
3:30 PM – 4:30 PM
Reflective River Walk
A peaceful, quiet walk along the river’s edge, encouraging participants to tune into their senses, reflect on the day’s practices, and contemplate questions like: “What do I need to release to live authentically?” and “How can I take my values forward into my life?”
7:00 PM – 8:00 PM
Campfire Story Circle
Sitting around the campfire, participants share personal stories of moments when they lived in alignment with their values or when they overcame a challenge by staying true to their core beliefs. This circle is designed to deepen connections among participants and honor their authentic selves.
Day 7 – Friday: Flow & Creative Expression7:00 AM – 8:00 AM
Yoga: Embodied Flow
A dynamic and creative yoga flow class designed to activate energy and creativity in the body. Emphasizing fluid movement and spontaneous expression, this class encourages participants to explore new ways to move and interact with their surroundings.
9:30 AM – 10:30 AM
Workshop: Flow States & Intrinsic Joy
This session explores the science of "flow," the psychological state of being fully immersed and engaged in an activity. Facilitators will guide participants through an exploration of how to cultivate flow and tap into intrinsic joy in daily life.
11:00 AM – 12:00 PM
Creative Lab: Dance, Paint, or Poetry
Participants are invited to explore their creative energy in one of three mediums: freeform dance, visual art, or poetry. The space is open for each participant to express themselves in whichever way feels most natural, guided by the intention to embody joy and flow.
2:00 PM – 3:00 PM
Journaling: My Flow Moments
Reflective journaling where participants write about the times in their lives when they’ve experienced a state of flow, whether in work, relationships, or personal pursuits. The goal is to identify patterns and experiences that lead to a sense of deep engagement.
3:30 PM – 4:30 PM
Forest Bathing Meditation
Guided forest bathing (Shinrin-yoku) walk in the lush surroundings of the resort’s forest. Participants are encouraged to open their senses fully to the environment, engaging in a slow walk that stimulates mental clarity and a sense of rejuvenation.
7:00 PM – 8:00 PM
Group Sharing: Joy & Flow Reflection
A circle where participants share their experiences of creative expression and flow, discussing what it was like to tap into joy and how this can be integrated into their everyday lives.
Day 8 – Sunday: Integration & Deep Rest7:30 AM – 8:30 AM
Optional Restorative Yoga
A gentle, restorative yoga session with long-held postures designed to release tension and promote deep relaxation. Props like bolsters and blankets will be used to enhance comfort and support.
9:00 AM – 12:00 PM
Spa Treatments & Self-Care
A full morning dedicated to self-care. Guests can choose between various spa treatments (aromatherapy, body scrubs, hot stone massage) or take time for quiet reflection by the river, in the meditation room, or enjoying a leisurely breakfast.
12:00 PM – 1:00 PM
Light Lunch
Fresh, nutritious dishes designed to nourish and restore energy, such as a salad with roasted vegetables, quinoa, avocado, and lemongrass dressing.
1:00 PM – 4:00 PM
Free Time for Reflection or Optional 1:1 Therapy Session
Use this time for introspective journaling, walking by the river, or an optional individual therapy session with one of the retreat’s trained counselors.
5:30 PM – 6:30 PM
Dinner
A light, refreshing meal such as grilled fish or tofu with seasonal greens, rice, and a ginger-mint tea. Participants are invited to eat mindfully and reflect on the week’s experiences.
7:00 PM – 8:00 PM
Silent Reflection & Integration
An optional silent meditation session where guests can reflect on their journey so far and simply be present with themselves.
Day 9 – Monday: Meaning & Purpose7:00 AM – 8:00 AM
Yoga: Living with Purpose
A grounding practice with postures focused on setting intentions, opening the heart, and strengthening the body’s connection to inner purpose.
9:30 AM – 10:30 AM
Workshop: The Psychology of Meaning
Facilitators lead an exploration into how meaning is created in our lives, drawing from Viktor Frankl’s work on the search for meaning and recent research on finding purpose in day-to-day life.
11:00 AM – 12:00 PM
Purpose Mapping
An exercise where participants map out key events in their lives that shaped their sense of purpose and core beliefs. This exercise allows for reflection on personal journeys and sets the stage for creating a purposeful future.
2:00 PM – 3:00 PM
Writing Letters to Future Self
Participants write letters to their future selves, outlining the goals, values, and life path they hope to follow after the retreat, offering advice and encouragement from their present self.
3:30 PM – 4:30 PM
Visualization: Walking Toward a Purposeful Life
A guided meditation in which participants envision their future life, walking toward their purpose and goals. They are asked to visualize the steps they need to take to align with their deepest desires.
7:00 PM – 8:00 PM
Circle Share: The Life I’m Choosing
A group sharing circle where participants articulate what they envision for their future and the steps they will take to live with purpose.
Day 10 – Tuesday: Hope & Optimism7:00 AM – 8:00 AM
Yoga: Opening to Possibility
A session focused on flexibility, opening the hips and shoulders, and cultivating a mindset of hope and possibility through breath and movement.
9:30 AM – 10:30 AM
Workshop: Hope Theory & Future Thinking
Explore the science behind hope and optimism. This session covers hope theory and how thinking about the future with optimism can influence mental health and overall well-being.
11:00 AM – 12:00 PM
Partner Coaching: Naming Your Next Chapter
Pair up with a retreat partner for a coaching session where you help each other identify the next chapter of your life. Discuss the vision and steps to bring it to fruition.
2:00 PM – 3:00 PM
Hope Collage
A creative art session where participants create a collage to represent their hopes for the future, using images and symbols that evoke positivity and forward-thinking.
3:30 PM – 4:30 PM
Sunset River Walk & Reflection
A guided walk as the sun sets over the river, creating space for each participant to reflect on their hopes and share their dreams with the group.
7:00 PM – 8:00 PM
Affirmation Ceremony
A ceremonial closing of the day, where each participant speaks aloud their personal affirmations of hope, intention, and optimism for their future.
Day 11 – Wednesday: Belonging & Connection7:00 AM – 8:00 AM
Yoga: Opening to Connection
A gentle yoga practice designed to open the heart and connect deeply with oneself and others. Focus on heart-opening poses, breathing, and community-building energy.
9:30 AM – 10:30 AM
Workshop: True Belonging & Vulnerability
Explore the work of Brene Brown and others who study vulnerability, shame, and the importance of belonging. Participants reflect on their relationships with others and their sense of belonging.
11:00 AM – 12:00 PM
Compassionate Listening Circles
Participants engage in deep listening circles where they take turns speaking and listening with empathy. This exercise fosters a deep sense of belonging and emotional connection.
2:00 PM – 3:00 PM
Group Art: “Our Shared Story”
A collaborative art piece where each person adds their element to a large group creation. The artwork symbolizes the unity and shared journey of the group.
3:30 PM – 4:30 PM
Partner Walks: Sharing & Witnessing
Walk in pairs along the nature trails, sharing personal stories and being present for one another, fostering connection and belonging.
7:00 PM – 8:00 PM
Honoring Sisterhood Circle
A closing group circle where participants acknowledge and honor one another’s journey, expressing gratitude for the shared experience of the retreat.
Day 12 – Thursday: Integration & Legacy7:00 AM – 8:00 AM
Yoga: Integration & Balance
A final session of yoga designed to integrate everything learned so far. Focus on grounding poses, breathing, and preparing to move back into life with clarity and calm.
9:30 AM – 10:30 AM
Workshop: Carrying the Flame – Bringing It All Home
This workshop focuses on how to integrate the lessons and transformations of the retreat back into daily life. Participants reflect on their core learnings and the shifts they plan to make when they return home.
11:00 AM – 12:00 PM
Guided Journaling: “Who I Am Now”
Reflective journaling focused on the changes that have occurred throughout the retreat. Participants write about their growth and how they plan to maintain this transformation going forward.
2:00 PM – 7:00 PM
Final Coaching Session
Participants meet one-on-one with a coach to discuss their key takeaways from the retreat and develop an action plan for moving forward.
3:30 PM – 4:30 PM
Quiet Time / Optional 1:1 Reflection
Guests can take this time for a private moment of reflection, journaling, or walking, or opt for a final individual coaching session.
7:00 PM – 8:00 PM
Ritual Circle
The closing ceremony, where each participant shares their intentions for life after the retreat. The group offers gratitude, and participants exchange meaningful tokens as symbols of their journey.
Day 13 – Friday: Reconnect with Nature7:00 AM – 8:00 AM
Yoga: Rooted in Nature
A grounding and rejuvenating yoga session focusing on connection to the Earth. The practice will emphasize balance and stability through earth-centered postures, inviting participants to feel deeply rooted while opening up to the vastness of nature.
9:30 AM – 10:30 AM
Workshop: Nature as a Mirror
A workshop exploring the deep connection between humans and nature. Participants will learn how nature mirrors our inner world and how we can use nature to guide personal transformation. Activities will include journaling prompts and reflection on our personal relationship with the natural world.
11:00 AM – 12:00 PM
Guided Hike: Connection with the Land
A guided hike through the serene landscapes surrounding the resort. This hike is designed to immerse participants in the beauty of the natural world, with specific moments of reflection where participants can connect deeply to their surroundings and tune into the rhythm of nature.
Reflect on questions like: “What aspect of nature do I feel most drawn to today?” and “How can I cultivate a deeper relationship with the Earth in my daily life?”
2:00 PM – 3:00 PM
Mindfulness Practice: The Nature of Silence
A silent mindfulness walk in the woods or by the river, where participants engage in deep observation without distractions. Participants are invited to take in the smells, sounds, and sights of nature with full attention. The focus is on presence and mindfulness, allowing nature to be a guide for inner peace.
3:30 PM – 4:30 PM
Eco-Therapy Session: Healing with Nature
A therapeutic session focused on using the natural environment as a tool for healing and transformation. The session will incorporate sensory techniques to deepen the connection to the natural world, including sensory walks, nature touch, and quiet time for personal reflection.
7:00 PM – 8:00 PM
Campfire Circle: Stories of Connection
Gather around a warm campfire where participants share stories about their connection to the natural world, times when nature provided solace, guidance, or healing. This storytelling circle serves as a time for collective reflection and community bonding.
Day 14 – Saturday: Integration & Celebration
7:00 AM – 8:00 AM
Yoga: Celebrating the Journey
A joyful and heart-opening yoga session, celebrating the transformations of the retreat. The class will incorporate free-flow movement, deep stretching, and moments of reflection, allowing each participant to integrate the insights from their journey.
9:30 AM – 10:30 AM
Workshop: The Art of Transitioning
A workshop focused on how to integrate the changes made during the retreat into everyday life. Participants will reflect on their journey, setting intentions and goals for how to maintain the transformation and continue living authentically after the retreat ends.
11:00 AM – 12:00 PM
Closing Ceremony: Celebrating Our Growth
A final group ceremony to honor the growth and transformations of each participant. This will be a ritual of gratitude, self-appreciation, and collective celebration. Participants will receive a symbolic gift to carry with them as a reminder of their journey, such as a crystal, charm, or plant.
12:00 PM – 1:00 PM
Departure & Goodbyes
Participants check out and say their farewells, exchanging contact information to stay connected and share their post-retreat journeys.
.
Thrive: A 14-Night Women’s RetreatLocation: CocoLand Riverfront Resort & Wellness, Quang Ngai, Vietnam
Dates: Saturday (Arrival Day) to Second Saturday (Departure Day)
Capacity: 12–20 women
Theme: Positive Psychology, Self-Discovery, Connection, Flourishing
Includes:
Daily Morning Yoga (7:00–8:00 AM)
Three Plant-Forward Meals Daily
2 Full Rest Days with Spa + Optional 1:1 Therapy
Guided Nature Experiences (2 per week)
3–4 Curated Sessions per Day (Workshops, Movement, Creative, Reflection)
Facilitated Integration, Coaching Circles, Journaling, and Creative Work
1:1 Support Available Throughout
WEEK 1: Grounding, Reconnection & Resilience
Day 1 – Saturday: Arrival & Welcome2:00 PM – 5:00 PM
Check-In & Welcome Drinks:
Participants are welcomed with light tropical fruit juices and coconut water, given an introduction to the resort's layout, amenities, and optional spa offerings.
Welcome kits include a journal, a cozy scarf or shawl, and a set of retreat-specific prompts.
5:30 PM – 6:30 PM
Opening Dinner:
A healthy plant-forward dinner showcasing local Vietnamese flavors:
Fresh spring rolls with herbs, tofu, and peanut dipping sauce
Grilled veggie skewers with fermented rice noodles
Tropical fruit salad with lime and mint
Participants can connect informally over the meal, exchanging introductions and sharing what they hope to gain from the retreat.
7:00 PM – 8:00 PM
Opening Circle:
Facilitators lead a grounding meditation, followed by an icebreaker activity to help participants get to know one another. Everyone will set an individual intention for the retreat and then share their goals in a small group.
Journaling prompt: “What are you seeking during this retreat?”
Discussion of the overall flow of the retreat, expectations, and the deep process ahead.
Day 2 – Sunday: Rest & Restoration7:30 AM – 8:30 AM
Optional Gentle Yoga:
A restorative practice focused on grounding, slow stretching, and mindful breathing to ease into the body after travel. Gentle, relaxing sequences.
9:00 AM – 10:00 AM
Leisurely Breakfast:
Seasonal fruits, oats, Vietnamese pho with tofu, herbal teas, and fresh juices. Enjoy breakfast at your own pace.
All Day
Spa, Silence, and Self-Care:
A full day dedicated to relaxation. Spa treatments (pre-booked): aromatherapy, foot massage, body scrubs, or hot stone therapy.
Alternatively, guests can take time to rest in quiet spaces like the meditation room, riverfront lounge, or garden hammocks.
12:00 PM – 1:00 PM
Light Lunch:
Fresh salads with herbs, grilled vegetables, and rice paper wraps filled with local veggies, mushrooms, and tofu.
1:00 PM – 5:00 PM
Free Time for Self-Reflection:
Suggested activities include journaling or exploring the tranquil resort grounds. Reflection prompts:
“What brings me peace?”
“What do I need to release to fully relax?”
5:30 PM – 6:30 PM
Dinner:
A light, healthy meal focused on nourishing comfort food—like coconut curry with sweet potato and bok choy.
7:00 PM – 8:00 PM
Optional Reflection Circle:
Participants gather informally to discuss any insights, feelings, or sensations that have emerged in their rest and reflection time. Light discussion on "Being Present" with each other.
Day 3 – Monday: Nature Immersion & Presence7:00 AM – 8:00 AM
Yoga: Awakening Through the Body:
A slow flow designed to connect to the body through grounding poses, deep stretches, and mindful breathing. The focus is to build energy and open the body for the day's outdoor exploration.
8:00 AM – 9:00 AM
Breakfast:
Fresh fruit, avocado toast, congee, and herbal tea.
9:30 AM – 12:30 PM
Guided River & Forest Hike – Tra Khuc River to Cay Da Lon:
A guided nature hike that begins along the serene Tra Khuc River, meandering through dense jungle paths and open fields, with a few stops for reflective moments and mindfulness practices.
Mindful Observation: Silence for part of the hike to tune in to the sounds of the forest and river.
Journaling prompts:
“What is nature calling me to notice today?”
“What shifts when I pause and observe?”
12:30 PM – 1:30 PM
Picnic Lunch:
Enjoy a picnic lunch of fresh Vietnamese rice paper rolls, herbal salads, nuts, and tropical fruits, eaten along the river.
2:00 PM – 3:00 PM
Workshop: Presence & the Science of Attention:
The facilitator will introduce the neuroscience behind being present in nature, how nature supports mental health, and ways to cultivate mindfulness in everyday life.
3:30 PM – 4:30 PM
Walking Meditation along the Bamboo Path:
A peaceful walk through a bamboo grove to practice mindful walking. Participants focus on each step, each breath, bringing attention to the sensations of the earth underfoot.
7:00 PM – 8:00 PM
Campfire Circle:
A gentle evening of sharing from the heart, grounded in silence, each participant sharing one insight from the day’s experience. Optional guided meditation before bed.
Day 4 – Tuesday: Gratitude & Joy7:00 AM – 8:00 AM
Yoga: Heart-Opening Flow:
Focus on chest and hip openers to release stored emotions, followed by breathwork to open the heart and deepen the connection to joy.
9:30 AM – 10:30 AM
Workshop: Gratitude & Neuroplasticity:
Discussion on the science of gratitude and how a regular practice can rewire the brain for positivity. Participants will also learn ways to cultivate gratitude in daily life.
11:00 AM – 12:00 PM
Journaling: Gratitude Mapping:
Participants will map out the areas of their life for which they are most grateful and explore the positive emotions that come with that.
2:00 PM – 3:00 PM
Creative Movement: Embodied Joy:
An expressive dance practice in a beautiful open space by the river, free-flowing and designed to awaken feelings of joy and freedom. No experience necessary, just pure enjoyment!
3:30 PM – 4:30 PM
Art Session: Color & Emotion Collage:
Using colored paper, paints, and markers, participants create a visual representation of their emotional journey thus far, reflecting gratitude and joy.
7:00 PM – 8:00 PM
Group Dialogue: What Brings Me Joy?
Facilitated group discussion where each participant shares their sources of joy, how they recognize joy in their lives, and how they plan to bring more joy into their day-to-day existence.
Day 5 – Wednesday: Strength & Resilience7:00 AM – 8:00 AM
Yoga: Grounding & Strength:
A gentle, empowering yoga practice designed to build inner and outer strength, with a focus on postures that promote physical resilience.
9:30 AM – 10:30 AM
Workshop: Character Strengths & Resilience:
Explore the concept of personal strengths from the lens of positive psychology. Participants take the VIA Strengths Assessment and reflect on their top strengths.
11:00 AM – 12:00 PM
Strengths Dialogue:
Participants pair up and engage in a reflective conversation about their strengths, sharing how they have demonstrated resilience in their lives and how they plan to cultivate those strengths further.
2:00 PM – 3:00 PM
Group Coaching Circle:
A facilitated group discussion on overcoming life’s challenges, using the insights from the VIA assessment and partner dialogues to create actionable goals for the future.
3:30 PM – 4:30 PM
Writing Practice: “Moments I Overcame”:
Guided journaling where each participant writes about significant moments of personal growth and the resilience they exhibited. Optional sharing in the group circle.
7:00 PM – 8:00 PM
Guided Meditation: Roots & Resilience:
A deeply grounding meditation focused on connecting to the earth and reinforcing personal resilience, followed by quiet reflection.
Day 6 – Thursday: Values & Authenticity7:00 AM – 8:00 AM
Yoga: Living in Integrity:
A class focused on alignment, both physically and metaphorically, bringing attention to the connection between body, heart, and values.
9:30 AM – 10:30 AM
Workshop: Living in Alignment with Your Values:
Deep dive into identifying core values and how living in alignment with them leads to a fulfilled life. Participants use a value card deck to help prioritize and clarify their core values.
11:00 AM – 12:00 PM
Vision Board or Mixed Media Collage:
Using magazine cut
outs, symbols, words, and markers, participants will create a vision board or collage that reflects their values, dreams, and aspirations.
2:00 PM – 3:00 PM
Partner Dialogue: Naming What Matters:
A conversation with a retreat partner to share what matters most to each person, exploring ways to live more authentically in the world.
3:30 PM – 4:30 PM
Reflective River Walk:
Guided walk along the river with reflection prompts:
“What is calling me to step into my fullest self?”
“What will I do to honor my values every day?”
7:00 PM – 8:00 PM
Campfire Story Circle:
Each participant shares a personal story of a time they lived authentically or connected deeply to their true values. This is a special evening of storytelling, honoring each person’s journey.
Certainly! Here’s the continuation of your retreat itinerary from Day 6 through Day 14, providing full details for each session:
Day 6 – Thursday: Values & Authenticity (Continued)7:00 AM – 8:00 AM
Yoga: Living in Integrity
A session focused on poses that encourage alignment—both physically and metaphorically—inviting the body to embody the integrity of one's values. The practice emphasizes awareness in movement and how to connect the body’s alignment to internal authenticity.
9:30 AM – 10:30 AM
Workshop: Living in Alignment with Your Values
Participants explore core values and how they manifest in their daily lives. Using tools from positive psychology, facilitators guide participants to identify their top values and practical ways to honor them in everyday life.
11:00 AM – 12:00 PM
Vision Board or Mixed Media Collage
With magazines, fabric, and various art supplies, participants create a vision board or collage that represents the life they desire to live, grounded in their personal values and desires. This exercise encourages creative exploration of their authentic self.
2:00 PM – 3:00 PM
Partner Dialogue: Naming What Matters
In pairs, participants discuss what is most important to them in life, the things they hold dear, and how these values manifest in their daily practices. The conversation will be reflective and empowering, with each person gaining insights from their partner’s perspective.
3:30 PM – 4:30 PM
Reflective River Walk
A peaceful, quiet walk along the river’s edge, encouraging participants to tune into their senses, reflect on the day’s practices, and contemplate questions like: “What do I need to release to live authentically?” and “How can I take my values forward into my life?”
7:00 PM – 8:00 PM
Campfire Story Circle
Sitting around the campfire, participants share personal stories of moments when they lived in alignment with their values or when they overcame a challenge by staying true to their core beliefs. This circle is designed to deepen connections among participants and honor their authentic selves.
Day 7 – Friday: Flow & Creative Expression7:00 AM – 8:00 AM
Yoga: Embodied Flow
A dynamic and creative yoga flow class designed to activate energy and creativity in the body. Emphasizing fluid movement and spontaneous expression, this class encourages participants to explore new ways to move and interact with their surroundings.
9:30 AM – 10:30 AM
Workshop: Flow States & Intrinsic Joy
This session explores the science of "flow," the psychological state of being fully immersed and engaged in an activity. Facilitators will guide participants through an exploration of how to cultivate flow and tap into intrinsic joy in daily life.
11:00 AM – 12:00 PM
Creative Lab: Dance, Paint, or Poetry
Participants are invited to explore their creative energy in one of three mediums: freeform dance, visual art, or poetry. The space is open for each participant to express themselves in whichever way feels most natural, guided by the intention to embody joy and flow.
2:00 PM – 3:00 PM
Journaling: My Flow Moments
Reflective journaling where participants write about the times in their lives when they’ve experienced a state of flow, whether in work, relationships, or personal pursuits. The goal is to identify patterns and experiences that lead to a sense of deep engagement.
3:30 PM – 4:30 PM
Forest Bathing Meditation
Guided forest bathing (Shinrin-yoku) walk in the lush surroundings of the resort’s forest. Participants are encouraged to open their senses fully to the environment, engaging in a slow walk that stimulates mental clarity and a sense of rejuvenation.
7:00 PM – 8:00 PM
Group Sharing: Joy & Flow Reflection
A circle where participants share their experiences of creative expression and flow, discussing what it was like to tap into joy and how this can be integrated into their everyday lives.
Day 8 – Sunday: Integration & Deep Rest7:30 AM – 8:30 AM
Optional Restorative Yoga
A gentle, restorative yoga session with long-held postures designed to release tension and promote deep relaxation. Props like bolsters and blankets will be used to enhance comfort and support.
9:00 AM – 12:00 PM
Spa Treatments & Self-Care
A full morning dedicated to self-care. Guests can choose between various spa treatments (aromatherapy, body scrubs, hot stone massage) or take time for quiet reflection by the river, in the meditation room, or enjoying a leisurely breakfast.
12:00 PM – 1:00 PM
Light Lunch
Fresh, nutritious dishes designed to nourish and restore energy, such as a salad with roasted vegetables, quinoa, avocado, and lemongrass dressing.
1:00 PM – 4:00 PM
Free Time for Reflection or Optional 1:1 Therapy Session
Use this time for introspective journaling, walking by the river, or an optional individual therapy session with one of the retreat’s trained counselors.
5:30 PM – 6:30 PM
Dinner
A light, refreshing meal such as grilled fish or tofu with seasonal greens, rice, and a ginger-mint tea. Participants are invited to eat mindfully and reflect on the week’s experiences.
7:00 PM – 8:00 PM
Silent Reflection & Integration
An optional silent meditation session where guests can reflect on their journey so far and simply be present with themselves.
Day 9 – Monday: Meaning & Purpose7:00 AM – 8:00 AM
Yoga: Living with Purpose
A grounding practice with postures focused on setting intentions, opening the heart, and strengthening the body’s connection to inner purpose.
9:30 AM – 10:30 AM
Workshop: The Psychology of Meaning
Facilitators lead an exploration into how meaning is created in our lives, drawing from Viktor Frankl’s work on the search for meaning and recent research on finding purpose in day-to-day life.
11:00 AM – 12:00 PM
Purpose Mapping
An exercise where participants map out key events in their lives that shaped their sense of purpose and core beliefs. This exercise allows for reflection on personal journeys and sets the stage for creating a purposeful future.
2:00 PM – 3:00 PM
Writing Letters to Future Self
Participants write letters to their future selves, outlining the goals, values, and life path they hope to follow after the retreat, offering advice and encouragement from their present self.
3:30 PM – 4:30 PM
Visualization: Walking Toward a Purposeful Life
A guided meditation in which participants envision their future life, walking toward their purpose and goals. They are asked to visualize the steps they need to take to align with their deepest desires.
7:00 PM – 8:00 PM
Circle Share: The Life I’m Choosing
A group sharing circle where participants articulate what they envision for their future and the steps they will take to live with purpose.
Day 10 – Tuesday: Hope & Optimism7:00 AM – 8:00 AM
Yoga: Opening to Possibility
A session focused on flexibility, opening the hips and shoulders, and cultivating a mindset of hope and possibility through breath and movement.
9:30 AM – 10:30 AM
Workshop: Hope Theory & Future Thinking
Explore the science behind hope and optimism. This session covers hope theory and how thinking about the future with optimism can influence mental health and overall well-being.
11:00 AM – 12:00 PM
Partner Coaching: Naming Your Next Chapter
Pair up with a retreat partner for a coaching session where you help each other identify the next chapter of your life. Discuss the vision and steps to bring it to fruition.
2:00 PM – 3:00 PM
Hope Collage
A creative art session where participants create a collage to represent their hopes for the future, using images and symbols that evoke positivity and forward-thinking.
3:30 PM – 4:30 PM
Sunset River Walk & Reflection
A guided walk as the sun sets over the river, creating space for each participant to reflect on their hopes and share their dreams with the group.
7:00 PM – 8:00 PM
Affirmation Ceremony
A ceremonial closing of the day, where each participant speaks aloud their personal affirmations of hope, intention, and optimism for their future.
Day 11 – Wednesday: Belonging & Connection7:00 AM – 8:00 AM
Yoga: Opening to Connection
A gentle yoga practice designed to open the heart and connect deeply with oneself and others. Focus on heart-opening poses, breathing, and community-building energy.
9:30 AM – 10:30 AM
Workshop: True Belonging & Vulnerability
Explore the work of Brene Brown and others who study vulnerability, shame, and the importance of belonging. Participants reflect on their relationships with others and their sense of belonging.
11:00 AM – 12:00 PM
Compassionate Listening Circles
Participants engage in deep listening circles where they take turns speaking and listening with empathy. This exercise fosters a deep sense of belonging and emotional connection.
2:00 PM – 3:00 PM
Group Art: “Our Shared Story”
A collaborative art piece where each person adds their element to a large group creation. The artwork symbolizes the unity and shared journey of the group.
3:30 PM – 4:30 PM
Partner Walks: Sharing & Witnessing
Walk in pairs along the nature trails, sharing personal stories and being present for one another, fostering connection and belonging.
7:00 PM – 8:00 PM
Honoring Sisterhood Circle
A closing group circle where participants acknowledge and honor one another’s journey, expressing gratitude for the shared experience of the retreat.
Day 12 – Thursday: Integration & Legacy7:00 AM – 8:00 AM
Yoga: Integration & Balance
A final session of yoga designed to integrate everything learned so far. Focus on grounding poses, breathing, and preparing to move back into life with clarity and calm.
9:30 AM – 10:30 AM
Workshop: Carrying the Flame – Bringing It All Home
This workshop focuses on how to integrate the lessons and transformations of the retreat back into daily life. Participants reflect on their core learnings and the shifts they plan to make when they return home.
11:00 AM – 12:00 PM
Guided Journaling: “Who I Am Now”
Reflective journaling focused on the changes that have occurred throughout the retreat. Participants write about their growth and how they plan to maintain this transformation going forward.
2:00 PM – 7:00 PM
Final Coaching Session
Participants meet one-on-one with a coach to discuss their key takeaways from the retreat and develop an action plan for moving forward.
3:30 PM – 4:30 PM
Quiet Time / Optional 1:1 Reflection
Guests can take this time for a private moment of reflection, journaling, or walking, or opt for a final individual coaching session.
7:00 PM – 8:00 PM
Ritual Circle
The closing ceremony, where each participant shares their intentions for life after the retreat. The group offers gratitude, and participants exchange meaningful tokens as symbols of their journey.
Day 13 – Friday: Reconnect with Nature7:00 AM – 8:00 AM
Yoga: Rooted in Nature
A grounding and rejuvenating yoga session focusing on connection to the Earth. The practice will emphasize balance and stability through earth-centered postures, inviting participants to feel deeply rooted while opening up to the vastness of nature.
9:30 AM – 10:30 AM
Workshop: Nature as a Mirror
A workshop exploring the deep connection between humans and nature. Participants will learn how nature mirrors our inner world and how we can use nature to guide personal transformation. Activities will include journaling prompts and reflection on our personal relationship with the natural world.
11:00 AM – 12:00 PM
Guided Hike: Connection with the Land
A guided hike through the serene landscapes surrounding the resort. This hike is designed to immerse participants in the beauty of the natural world, with specific moments of reflection where participants can connect deeply to their surroundings and tune into the rhythm of nature.
Reflect on questions like: “What aspect of nature do I feel most drawn to today?” and “How can I cultivate a deeper relationship with the Earth in my daily life?”
2:00 PM – 3:00 PM
Mindfulness Practice: The Nature of Silence
A silent mindfulness walk in the woods or by the river, where participants engage in deep observation without distractions. Participants are invited to take in the smells, sounds, and sights of nature with full attention. The focus is on presence and mindfulness, allowing nature to be a guide for inner peace.
3:30 PM – 4:30 PM
Eco-Therapy Session: Healing with Nature
A therapeutic session focused on using the natural environment as a tool for healing and transformation. The session will incorporate sensory techniques to deepen the connection to the natural world, including sensory walks, nature touch, and quiet time for personal reflection.
7:00 PM – 8:00 PM
Campfire Circle: Stories of Connection
Gather around a warm campfire where participants share stories about their connection to the natural world, times when nature provided solace, guidance, or healing. This storytelling circle serves as a time for collective reflection and community bonding.
Day 14 – Saturday: Integration & Celebration
7:00 AM – 8:00 AM
Yoga: Celebrating the Journey
A joyful and heart-opening yoga session, celebrating the transformations of the retreat. The class will incorporate free-flow movement, deep stretching, and moments of reflection, allowing each participant to integrate the insights from their journey.
9:30 AM – 10:30 AM
Workshop: The Art of Transitioning
A workshop focused on how to integrate the changes made during the retreat into everyday life. Participants will reflect on their journey, setting intentions and goals for how to maintain the transformation and continue living authentically after the retreat ends.
11:00 AM – 12:00 PM
Closing Ceremony: Celebrating Our Growth
A final group ceremony to honor the growth and transformations of each participant. This will be a ritual of gratitude, self-appreciation, and collective celebration. Participants will receive a symbolic gift to carry with them as a reminder of their journey, such as a crystal, charm, or plant.
12:00 PM – 1:00 PM
Departure & Goodbyes
Participants check out and say their farewells, exchanging contact information to stay connected and share their post-retreat journeys.
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