The Self-Guided Eco-Somatic Retreat Workbook is a simple, versatile, and affordable way to immerse yourself in an eco-somatic experience. Through this workbook, you have the option to follow a suggested daily flow and engage in embodied practices designed to help you reconnect with the rhythms of Nature. By following the natural cycles of ascent and descent, inhale and exhale, and the pause in between, you’ll cultivate an embodied rhythm that aligns your inner earth-body with the outer earth-body, fostering coherence and harmony.
 
This workbook can be adapted to suit retreats of varying lengths—whether spanning a weekend, a week, or longer. We’ve intentionally refrained from specifying a fixed number of days, so you have the flexibility to tailor your retreat to your own pace and needs. Instead, we’ve created a flexible structure divided into First, Middle, and Last Days, each with its own routines and intentions.
 
Each day is designed to mirror the natural flow of the breath, with moments of inhale (invigorating practices that increase energy) and exhale (settling practices that calm and decrease energy). This ebb and flow supports nervous system regulation by gently engaging the "accelerator" and the "brakes" in a wave-like rhythm.
 
First Day: The focus is on arrival—setting the tone for your retreat, grounding yourself in the present moment, and creating space for what’s to come.
Middle Days: Each begins with Morning Devotion (Appendix A) to honor the threshold between night and day and welcome the first light. Afterward, you can choose an Inhale activity (Appendix C) to energize and awaken, followed by an Exhale activity (Appendix D) to settle and restore. Elemental Engagement activities (Appendix E) allow you to connect with the sacred elements of Earth, Water, Air, and Fire, deepening your relationship with Nature. You can work with one element for the entire retreat or explore a different one each day, depending on your retreat’s length and intention. Evening Devotion (Appendix B) at the close of each Middle Day honors the end of the day’s cycle and prepares you for rest.
Final Day: This day is for harvesting the fruits of your retreat experience, reflecting on your journey, and closing out with intentionality and grace.