Let’s do this!
Invest in yourself this year. Announcing a full residential retreat for mature women to practise skills for effective change.
June 15 – 19, 2025
(Sunday 7:30 pm to Thursday 2 pm)
Join us for our first multi day retreat! This is a unique self development course based in mindfulness. You’ll not only talk about why yoga and mindfulness can help you
- Sleep better
- Find a Healthier Weight
- Build Strength
- Find Connection
You’ll live it! There are a limited number of rooms available.
What does Mindfulness have to do with weight or getting stronger?
Thoughts shape our world. Most of our thoughts come from the habit brain each day… and they are probably the same thoughts that we’ve had every day forever and ever. The habit brain does a fabulous job of keeping us going under all kinds of circumstances.
When we want to make a change, we need to reprogram the habit brain. The habit brain is quite confident that how we’ve always thought about things is the right way. Change is scary. Learning how to recognize the habitual thoughts and consciously choose a new way to think is easier when we are paying attention. This is where Mindfulness comes in.
Mindfulness is paying attention to what is happening now with curiosity, openness and kindliness. In the program, we’ll go through step by step how to recognize thoughts and find updated thoughts that suit your unique situation and goals. This the foundation of change. The most effective part of our program will be the support and guidance you’ll receive for remembering your new thoughts. It’s fine to understand theoretically what Mindfulness is, even do some meditations, but the challenge is to bring it into everyday life.
Who is this suited for?
If you are a mature woman who is ready to embrace this next chapter of your life with renewed sense of purpose and joy, then you are ready to dive into these life changing sessions. Space is limited.
Location:
Jericho House in Port Colborne, ON.
This modern spiritual centre features:
- single occupancy rooms with private bath and air conditioning
- nestled in natural forest with plenty of walking trails
- 800 m from Lake Erie beaches
- along the TransCanada trail for walking or cycling
- home made meals (11 included with this package)
- beautiful open concept practice space with windows on three sides
- multiple recreational spaces including a games room/library and outdoor patios
Your Retreat will feature:
- over 26 hours of unique programming delivered by two professional facilitators
- morning yoga daily
- evening restorative yoga daily
- free time to enjoy swimming, hiking, biking or just relaxing in a tranquil country setting
- embedded group life coaching as well as the option for dedicated one on one coaching (additional fee applies)
Your Facilitators:
Cheryl Gordon, ERYT500, Certified Yoga Therapist
Cheryl will be offering the majority of the mindfulness programming and leading half of the yoga practices. She brings decades of experience to the role. This includes ownership and management of the Yoga Centre of Niagara (2007 – 2016). She has also served as a Yoga/Mindfulness instructor for organizations such as Wellspring Niagara, the Region of Niagara, and Community Care. Additionally, she has a deep and passionate personal commitment to growth and spiritual development.
Kimberly Anderson, RYT200, Certified Life and Wellness Coach (Canada Coach Academy).
Kimberly practices the International Coaching Federation (ICF) core competencies. She is commited to the ICF core values: Integrity, Excellence, Collaboration, Respect. She is a certified yoga teacher, currently studying embodied yoga principles. She started practicing yoga in the early 1990’s and became a teacher in 2012. She is fascinated with our how thoughts affect our well-being. She will be teaching half the yoga classes and providing group/individual life coaching throughout the program.
Your Schedule:
Sunday
7:30 – 9:30 pm. Group Welcome and Opening Workshop
Monday – Wednesday
7:30 am Morning Yoga (outdoor if weather permits)
8:30 am Breakfast
10 am – noon Group Session including educational material, journaling, movement, discussion, group coaching and meditation, for example
noon Lunch
1 – 3 pm Group Session (continuing the module for the day)
3 – 5 pm Free time to hike, cycle, swim, relax
5 pm. Supper
7 – 9 pm Restorative Yoga and Daily Reflection/Group Coaching
Thursday
7:30 am Morning Yoga
8:30 am Breakfast
10 am – noon Final Group Session
noon Lunch
1 – 2 pm Closing Reflection and Ceremony
Your Content:
Module One: Mindful Rest
We will dive into the latest research on stress response and why therapeutic rest is so essential. But honestly, you know this. We know a good night’s sleep is best. We know we feel chronic tightness and congestion in our bodies. The massages and stretches help temporarily but those neck muscles or tight calves are our cross to bear.
What is revolutionary in this program is uncovering the hidden ways in which chronic stress affects day to day decisions and choices. So many of the “habits” that we know aren’t healthy for us persist, despite knowing better. We’ll learn the exact mechanism by which we can push pause on those habitual behaviours and compassionately serve your true needs.
This can only happen when we’re in a balanced frame of mind, which for most of us modern humans, means better rested.
How to get more rest? Hormones, painful joints, responsibilities may keep us from solid sleep at night so we need to plan to insert micro-practices throughout the day. This module will support you step by step to read your body’s signals more accurately and consistently and then have a do-able plan to nurture yourself in the moment.
Module Two: Mindful Eating
We don’t eat just for fuel, otherwise we’d just have a “Nutri-cube” on our plate and be good to go. Food means so much more. Maybe it’s about connecting with family, good times with friends, expressing our creativity or being part of a special group or culture.
Deprivation diets or moral judgements around eating create stress. Ultimately, we’ll rebel against anything restrictive or that holds us back from experiencing the pleasant situations described above.
Mindful eating offers a chance to honour your unique constitution by being very present with the act of dining. It involves asking why you want to eat something and then recognizing that food is important to you. As you are eating, you stay tuned in to your gorgeous body, listening to the subtle cues about fullness or how you feel after eating that food. Over time, as you build a data bank of knowledge around what works for you, your nervous system breathes a big sigh of relief. She cares! She’s listening! Let’s drop those cortisol levels and maybe those unneeded pounds along with it.
Module Three: Mindful Self Care
Think about your partner/husband/best friend. Imagine you are fighting. They’re not talking. You can’t even be in the same room. You’re so angry and disappointed in them. How does that feel? HORRIBLE!
Not much good is coming out of that conflict and it’s draining to hold that anger. That’s how our bodies feels when we are angry with them for having pain, illness or extra weight. It feels awful.
Mindful Self Care is talking nicely to ourselves. It’s prioritizing our needs. It’s self compassion when mistakes are made.
A lot of people have strong beliefs that this is selfish or will take away care for others. You may recognize in yourself that you were raised with the idea that you shouldn’t be happy or resting until everyone else is happy or all the chores done. When does that ever happen??? You may have felt it was a reflection of your worth and value if you were sacrificing your own needs for others. Proof they needed you. But your body is listening and your body feels your neglect.
Bodies have one language. That is the language of sensation. And if we don’t listen to the quiet whispers, it can only ramp up the sensation.
So how do I, or you, make peace? A great first step is just trying to understand this relationship. Then let’s practice together how to take action. It can be very simple, like the 3 minute breathing space or getting to bed a little earlier. Small changes build on each other until one day it just feels a little lighter.
Module Four: Mindful Movement
Think of older women you know. Joint replacements, chronic diseases, scared to fall, even what doctors call “human frailty syndrome”. This is when an older adult becomes so nervous of exercise that they lose ability to navigate simple tasks confidently. That’s not where we want to go.
This fear of aging, along with those extra menopausal pounds, can lead us to jump into punishing exercise routines. Or go the opposite way of avoiding exercise which would be leading us down the path to frailty. Isn’t there a middle ground here?
In this module, we’ll learn why exercise is not a good stand alone solution for fitness or weight loss. Let’s bust those exercise myths together. As we mindfully unwind some of those limiting beliefs that have plagued our fitness journey, we’ll discover the joy of movement just to feel into our bodies without judgement or competition. We can find activities that promote wellbeing and keep us strong.
The Fine Print:
Package includes:
- 4 nights single occupancy accommodations
- private bathroom
- 11 meals (dietary requests MUST be made by June 1)
- 26 hours + unique professional programming designed to support transformation
- dedicated services of a yoga therapist and a life coach
Transportation is at your own discretion.
Total Investment = $1199 (all inclusive)
Deposit of $250 required upon booking. This amount is non-refundable. However, you can change the name on the registration up until two days prior with no penalty. The balance of the payment is due May 15, 2025. Payment can be made via the payment button or via e-transfer to info@cherylgordonyt.com.
Jericho House is a nut free facility. It is completely non smoking.