Schedule

Full-Day Private Intimate One-on-One Retreat — General Schedule (7 Hours) A comprehensive polyvagal-informed retreat where evidence-based somatic practices, nature immersion, and trauma-informed support guide you toward regulation, flexibility, resilience, and embodied safety. This schedule is not set in stone and we will go with the flow of what you want most and what supports your next steps forward toward the life and experiences you desire. 9:30 AM – 10:30 AM: Arrival, Assessment & Neuroception Exploration We begin with a gentle welcome, grounding practices, and a comprehensive nervous system assessment. This time allows you to arrive fully, settle into the space, and connect with what brought you here. We'll explore how neuroception - your body's unconscious surveillance system - scans for threat and safety, establishing the container for deep work by helping your system recognize this space as safe enough for healing. Together we'll set a body-based intention that honors where you are right now. 10:30 AM – 11:30 AM: Polyvagal Theory & Nervous System Mapping An in-depth exploration of how your unique nervous system organizes around safety, threat, and connection. We'll map your autonomic patterns in real time: where do you spend most of your time on the polyvagal ladder? What are your defensive strategies? How do you recognize dysregulation? This is experiential learning grounded in polyvagal theory and stress physiology and tracking your nervous system states in real time. 11:30 AM – 12:30 PM: Somatic Practices, Gentle Breathwork, and Movement for Self-Regulation Guided somatic awareness, slow breathwork, and gentle movemen designed to support downregulation, increase internal safety, and build capacity, matched to your current state. Practices may include pendulation, titration, orienting, bilateral stimulation, breathwork specific to your nervous system, and gentle movement. All practices are trauma-informed, choice-based, and paced to honor your body's signals and window of tolerance. 12:30 PM – 1:30 PM: Restorative Lunch and Integration Break A nourishing lunch with unstructured time for rest, reflection, and integration. You may choose quiet time, journaling, nature immersion, or gentle conversation, allowing your nervous system to absorb the morning deep work. Healing happens in the time between doing. 1:30 PM – 2:30 PM: Nature-Based Regulation or Personalized Somatic Support Individualized support tailored to your nervous system’s needs. Choose what your body needs in the moment: nature connection with sensory grounding practices, gentle walking with orienting exercises, or personalized somatic support tailored to your nervous system. All options focus on building capacity for safety and regulation, flexibility, and resilience. 2:30 PM – 3:30 PM: Emotional Attunement & Inner Child Integration A deeper emotional session exploring relational patterns, stored emotional responses, and unmet needs held in the body. We'll work with Internal Family Systems to understand protective parts and begin developing Self-energy, the compassionate observer. This session addresses relational patterns, stored emotional responses, and unmet developmental needs held in the body. The approach is boundaried, consent-based, and focused on self-attunement rather than catharsis and supports loving reconnection with younger parts of yourself in a boundaried, consent-based way. 3:30 PM – 4:00 PM: Nervous System Mapping and Integration Planning Together we'll create your detailed polyvagal map, understanding your specific triggers and glimmers, defensive patterns, stress responses, window of tolerance boundaries, and regulation pathways that work for you. You'll leave with a clear, practical integration plan with personalized practices designed for your daily life, not generic wellness advice. 4:00 PM – 4:30 PM: Closing Reflections & Insights We close with guided reflections, meaning-making, and grounding supporting the consolidation of insights through somatic anchoring. We'll deepen the integration through self-appreciation for the courage it takes to do this work, honor your body's capacity to heal, and prepare for the transition back to daily life with realistic and supportive expectations. Post-Retreat Support You'll receive your personalized integration plan along with curated resources before you leave, and a complimentary 15-minute integration session to support your continued practice and integration.