2 Night Relax & Replenish Retreat Friday 25th January – Sunday 27th January 2019

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2 Night Relax & Replenish Retreat Friday 25th January – Sunday 27th January 2019 costs from £460.00pp.

Meditation, Mindfulness, Ayurveda and Crystal Healing

This interactive and fun retreat will help you to replenish your energy levels through rituals and wellness. It promises to be a restorative weekend that is perfect for anyone feeling frazzled and will offer all attendees a chance to deeply relax and re-balance their energy levels, whilst giving practical tips and strategies to enrich your day to day life and avoid that burnt out feeling.

This weekend covers a variety of topics and practices that can aid relaxation and increase overall wellbeing. Topics include Meditation, Mindfulness, Ayurveda and Crystal Healing. It is aimed at those with little or no prior knowledge or experience and also includes a goodie bag for all attendees.

Includes

2 Nights’ Accommodation

Arrival from 2pm

Programme starts 5pm

Introduction and Welcome

4 Workshops: Meditation, Introduction to Crystals, Ayurvedic Principles, Mindfulness practice

2 healthy buffet lunches, two three course dinners and a two healthy buffet breakfasts

Unlimited use of spa facilities

Up to 20 different classes per day

To book please email CER@champneys.com and include the title and date of the retreat. Alternatively please call Champneys on 0843 5611 943.

**** Please note ****
There is a minimum number of people required for the break to run. Breaks will be cancelled if numbers are insufficient 2 weeks before the start of the break.

How to Do a Body Scan Meditation

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One of the best ways you can become more aware of your body is by doing a body scan meditation. The whole goal of this meditation is to focus on one part of the body at a time and tune into how it feels without trying to change it.

Completing a body scan can help you identify any physical pain or sensations you may be feeling and any links between those physical feelings and your emotions. It can serve as a valuable regular practice that can help you discover ways to work through any stress, anxiety, tension or other physical pain in the body.

Step-By-Step Process

Like all forms of meditation, a body scan is meant to be simple. Here are 11 steps to help you successfully complete a full body scan meditation.

1: Lie down or sit comfortably in a place where you won’t be interrupted.

2: Start by bringing your awareness to your breathing. Take three deep breaths as you mindfully tune into your thoughts and emotions, observing them as they flow freely.

3: Choose to start your body scan either at the top of your head or the tip of your toes. You’ll work down or up from there.

4: As you place your awareness on that body part, tune into what you feel there. You may feel pain, aching, itchiness, tingling, firmness, lightness, heaviness, warmth, coldness, or possibly even nothing.

5: Once you’re aware of what you physically feel in that area, expand your awareness to see if it also triggers your emotional state (a positive feeling, a negative feeling, or a neutral feeling).

6: Now bring your awareness back your breath and feel it reach down through your entire body as you breathe in, then exhale as you let go of any tension in the body part you just focused on.

7: Remember not to try and control anything — just let those physical and emotional feelings be as they are.

8: Move up or down to the next body part. If you started from your toes, you’d move to the soles of your feet. If you started from the top of your head, you’d move to your ears or your forehead.

9: Repeat steps 4 to 7 as you move through each individual body part.

10: Take as little as five minutes or as long as 45 minutes to go through each part of your body.

11: When finished, take a minute or so to just be aware and feel your entire body as whole, relaxed, and loved — even if you still feel any discomfort in some areas.

This is the perfect meditation practice when you’re just waking up in the morning or lying down at night to go to bed. A morning body scan will help you feel more present and in tune with your body throughout the day while a night time body scan will help you relax more effectively so you can drift off to sleep.

Try it for yourself. You’ll be surprised just how healing such a simple practice can be!

Rachel x

2 Night Relax & Replenish Retreat Friday 2nd November – Sunday 4th November 2018


Champneys-Forest-Mere-Spa-Interior-Design-water-beds

2 Night Relax & Replenish Retreat Friday 2nd November – Sunday 4th November costs from £455.00pp. 

Meditation, Mindfulness, Ayurveda and Crystal Healing  

This interactive and fun retreat will help you to replenish your energy levels through rituals and wellness. It promises to be a restorative weekend that is perfect for anyone feeling frazzled and will offer all attendees a chance to deeply relax and re-balance their energy levels, whilst giving practical tips and strategies to enrich your day to day life and avoid that burnt out feeling.

This weekend covers a variety of topics and practices that can aid relaxation and increase overall wellbeing. Topics include Meditation, Mindfulness, Ayurveda and Crystal Healing. It is aimed at those with little or no prior knowledge or experience and also includes a goodie bag for all attendees.

Includes

  • 2 Nights’ Accommodation
  • Arrival from 2pm, Programme starts 5 pm
  • Introduction and Welcome
  • 4 Workshops: Meditation, Introduction to Crystals, Ayurvedic Principles, Mindfulness practice
  • 2 healthy buffet lunches, two three course dinners and a two healthy buffet breakfasts
  • Unlimited use of spa facilities
  • Up to 20 different classes per day

To book please email CER@champneys.com and include the title and date of the retreat.  Alternatively you can call Champney’s on 0843 5611 943. 

There is a minimum number of people required for the retreat to run. The retreat will be cancelled if numbers are insufficient 2 weeks before the start of the break. 

Rachel x

How to practise mindfulness

The practice of mindfulness has the capacity to enrich and transform your life. But how do you actually do it?

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What is mindfulness? How can it be useful to me? 

Long practised by Buddhists, and the bedrock of Eastern psychology, mindfulness is now growing in the West. Perhaps you’ve seen books on the theme, or read about it in the papers. It’s both challenging and exciting those who desire psychological or spiritual change in their lives; or seek to promote it in the lives of others.

Advocates believe this practice can help alleviate a variety of mental and physical conditions, including obsessive-compulsive disorder, depression and anxiety.

But it is not just a medicine for hard times. More profoundly, it’s a way of living for all, enriching every moment of our lives, whether at work, on holiday or in the shower.

It was Hafiz, the Sufi poet who said: “If you would help me, do not shine a torch on my life – but place in my hands a candle.” So let us see if we can find a candle for ourselves.

Stop thinking

Surprisingly, mindfulness encourages us to stop taking our thoughts seriously. It invites us to stop wandering off into the past or the future.

Instead, we stop thinking and focus on our breathing. We’re quiet, present and watch our thoughts as they arise. Soon, we become aware of the mad restlessness and capricious nature of our minds; and, in time, we begin to take our thoughts less seriously.

This is liberating, as we have been their unquestioning slave for too long. Our thoughts do not always offer us the ‘reality’ we imagine.

Become an explorer

Mindfulness makes explorers of us, and like all explorers we will have to be brave if we wish to discover new lands.

Mindfulness asks a hard question of us: are you willing to experience openly what makes you unhappy?

We tend to shy away from this because the thought of it scares us. And, of course, this is why we became unhappy in the first place, because we were scared. But if we are willing to face things, we will discover a fresh knowing; virgin territory, which restores happiness. If we are not willing to face things, then, sadly, we continue to walk the same mental circles we have always walked. There is a great courage in mindfulness.

Seize the moment

Mindfulness is concerned with the present; with keeping your consciousness alive to the present moment.

This may appear a simple task, but is harder than it sounds. Most of the time, our minds are either taking us back into the past or into the imaginary future. To help us to engage with the present moment, breath work is a great help; this is so because unlike our mind, our breathing is always in the present. So becoming aware of your breathing is a wonderful start to becoming present.

Notice what is now

We are also helped into the present by noticing things. If we’re turning a key in a lock, we notice we are turning a key in a lock; if we’re walking down the street, we notice the shifting cloud formations or the negative feelings arising in us towards a car driver.

It’s about noticing what’s happening now. When we make a cup of tea or do the washing-up without thinking of what we are going to do next, then we are mindful. We are happier when we notice the present and let the future take care of itself.

Protect the space

Add a tablespoon of salt to a glass of water and it makes a significant difference. Add the same spoon of salt to a jug of water and it makes some difference to the taste. Add it to a lake, however, and it hardly affects anything.

Mindfulness makes us larger containers. This happens as we remove from ourselves all the clutter of past and future concerns.

In the present, we have endless inner space, which is a great step towards happiness.

Difficult emotions, like salt, may remain, but their power to affect us is diffused. Previously they could ruin our day, but now they can barely ruin five minutes.

Judge by results

Our judgments of others arise in direct proportion to our self-judgment. But as we allow ourselves to notice self-judgment, we also allow ourselves to be free of it.

People at peace are those who both see and accept the truth of who they are, rather than avoiding it and blaming someone else. Such people are less likely to find fault with others, which diminishes us and them and is always a waste of our time.

Question the negative

We are shaped by what we do with our negative experiences. Depression, for instance, is a turning away from experience in order to avoid emotional pain. Mindfulness doesn’t stop negative thoughts or feelings, but does help us to question their believability. Are these negative feelings quite as solid as they appear? Life is all in the perception; how we perceive events.

Mindfulness practice creates in us a sense of water flowing, things passing through, rather than hard blocks of ice inside us, solid and immovable.

It’s your work

No one can eat lunch for you, and no one can be mindful for you. It’s your work, and your wonder.

Give up your opinions

You cannot be mindful while holding on to your opinions. That’s like trying to keep dry by jumping into the sea.

Don’t censor yourself — accept yourself

As you get in touch with your breathing, thoughts will arise in you, unbidden. Don’t censor them, whatever their nature, but rather allow them all.

In accepting them, you accept yourself. If you censor emotions as they appear, they will bury themselves even deeper within you and you’ll never discover anything you didn’t know already.

If you allow everything, it may well be that you meet what is making you unhappy, but this is good.

How can you say ‘goodbye’ to it until you’ve said ‘hello’?

Rachel x

How to ease anxiety with the ‘54321’ mindfulness trick.

When anxiety threatens our peace of mind, it can be difficult to stay in the moment. But one mindfulness tool has the ability to pull our brains free from anxiety by grounding us back in the present.

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The “5-4-3-2-1” tool is a simple yet highly effective method for regaining control of your mind when anxiety threatens to take over – and it consists of a little more than just counting backwards from five.

Rather, the tool helps bring us back to the present by relying on our five senses – sight, sound, touch, smell, and taste.

The first step encourages those suffering in a moment of anxiety to look around at their surroundings and identify five things that they can see at the moment.

Next, identify four things you can hear, three things you can feel – which can be anything from your feet in your shoes to the sun on your face, then two things you can smell.

And lastly, one thing that you can taste – which can even be your tongue as long as you can taste it.

The steps can be done quickly – and the effectiveness of the tool has been widely backed by many psychologists

The trick, which relies on sensory awareness, brings your attention to your senses grounded in the present and counting the items interrupts the spinning of your thoughts. Apart from anxiety, it can also help treat depression and relieve stress.

So the next time you are feeling anxious, focus on what you can see, feel, and touch – and ignore the insecurities that exist inside your head.

Rachel x