A gentle welcome — time to arrive and settle

We’ll welcome you with tea, nourishing snacks and time to get comfortable in the space. You can meet us, get your bearings and begin letting the demands of the morning fall into the background.

We’ll come together for a gentle introduction to the day, with space for questions and an invitation to consider what has brought you here.

TRE® with Sophie

Working with the Tension You Carry

Stress can become familiar: a clenched jaw, raised shoulders, a held breath or the sense that you’re always ready for the next demand.

Sophie will guide you through TRE®, a somatic practice using a series of exercises to invite the body’s natural shaking response. You’ll explore tension and sensation, notice your nervous system’s responses and begin listening to signals you might usually push past.

With Sophie’s support, you’ll learn how to pause, adjust and work at your own pace. There is time to notice what changes and what your body needs.

Conscious Connected Breathwork with Nina

Space for Deeper Exploration

Nina will guide you through conscious connected breathwork, using a continuous breathing pattern to explore your inner experience.

As you bring attention to your breath and body, sensations, emotions or insights may emerge. This can be a powerful opportunity to meet feelings you’ve had little room for in everyday life.

Nina will support you throughout, with guidance, choice and time afterwards to settle and absorb your experience.

Journalling and Guided Hypnotherapy

Making Space for What Comes Next

After a break for nourishment and rest, we’ll bring the day’s experiences into reflection.

With guided prompts, your own notebook and a pen to keep, you’ll explore what surfaced, what needs your attention and what you want to make more room for. The spring equinox will guide our themes of renewal, possibility and beginning to put down what has become too costly to carry.

Sophie will then lead a guided hypnotherapy meditation and visualisation, offering time for your body and mind to settle. You’ll gently explore how the awareness you’ve gained could translate into everyday choices — listening to a need, allowing yourself rest or responding differently in a familiar moment.

Closing Sharing Circle

Being Heard and Held

We’ll finish together, with space to share what you’re taking from the day while enjoying homemade protein bars.

You can speak or simply listen. You don’t need to explain your experience perfectly or have reached a particular conclusion. We’ll give you time to reconnect with the room and prepare to leave.

Integration

Support Beyond The Retreat

You’ll take home your notebook, reflection prompts and integration materials to help you return to what mattered.

Our follow-up group integration call offers space to reconnect with Sophie and Nina, explore what you’ve noticed since the retreat and consider how to support yourself as you bring the experience into daily life.