The ALIGN retreat will be your wellness reset, where you will have the space to take a break from the hectic pace of mainstream life, slow down, connect with Nature and bring awareness to the areas of your life that need attention and rebalancing. All within the magical jungle of Costa Rica!

We will explore the roots of wellbeing, from holistic nutrition to stress management, and will help you design a template for daily practices to keep your life feeling balanced and rich.

This retreat will guide you to…

CONNECT with Nature and Self, clear the mind, regulate the nervous system, and be present.

REFLECT on your current way of life and quality of your relationships, what is working, what is not? Are you living in harmony with yourSelf, others and the Earth? How can you nurture Self, Others and the Earth?

DESIGN a new template to move from surviving to thriving, to a more mindful, peaceful, nourishing and balanced life that reflects your values and purpose.

ALIGN your life with your core values and what is truly important by putting this new design into practice and living intentionally.

You will Explore:

Nature-based mindfulness practices: to regulate the nervous system and increase self-awareness
what it means to ‘connect with Nature’ and why it is important

Stress-reduction techniques: breathing exercises, meditation
sound healing, yoga nidra

Self-care practices: Yoga and mindful movement, holistic nutrition hacks, creating a self-care routine

Journalling reflections: to get clear on your values, gifts, life purpose and priorities and align your life to your core essence

How to be a caretaker of the Earth: how to make an impact as one individual, what it means to live in harmony with Nature, sustainable practices like plastic-free living hacks

Intro to foraging, plant ID and herbal medicine-making

Meet Your Host! Heather Osler, Holistic MD

Heather is a holistic medical doctor from Canada with a passion for helping people connect to Nature in order to bring healing to the individual, greater community and the Earth herself.

She has been working with healing foods and medicinal plants for over 20 years and integrates holistic living, Nature connection, life coaching, mindfulness and counselling into her practice with patients.

Heather enjoys helping people simplify their life and feel less overwhelmed, so they can move their energy and attention to what is really important, and experience a greater sense of calm and meaning in their lives. This in turn helps to heal their relationships with themselves and others and ultimately allows for energy to care for the Earth as well.

Heather also cares deeply about social justice, anti-racism, Indigenous land rights and equitable access to holistic health care. Her personal interests include spending time in Nature with her kids, surfing, foraging and plant medicine-making.

She lives in Costa Rica part-time on an organic farm with her partner where they are creating a homestead to be as self-sufficient and gentle on the earth as possible.

Heather believes the mainstream western system is deeply flawed resulting in declining mental and physical health, and greater and greater destruction of Nature. She loves showing people that a different way of being is possible.

Fundamental to her mission is the belief that the healing of our planet depends on guiding people to fall in love with Nature, to rediscover the deep respect and gratitude for the Earth that is lacking in mainstream culture.

This love, respect and appreciation then naturally leads to wanting to care for and protect the environment, and results in motivation to change personal practices to align with these values.

She loves teaching people about sustainable practices like plastic-free living and other life hacks that help us live more gently on the Earth, and enjoys showing people how they can become empowered and make a difference through taking action.

Sample Daily Schedule

Wake up to the sun!

Fresh fruit and local organic coffee/herbal tea

6am: Sit Spot (nature-based mindfulness practice)

7am: Energizing yoga flow and morning meditation with intention setting

8am: Local organic superfood breakfast

9am: Morning excursion (ie waterfall hike, beach time, optional surf lesson)

12pm: Local organic superfood lunch

1pm: Guided reflection, journalling

3pm: Group workshop (ie. intro to foraging and medicinal plant preparation) or free time to read, walk on nature trails, or relax in the saltwater pool

5pm: Free time, beach sunset

6pm: Local organic superfoods dinner

8pm: Guided Yoga Nidra and Sound Bath

9pm: Bedtime

Sample Weekly Excursion Schedule:

Feb 15 Arrive to retreat centre, dinner, opening circle/intention setting

Feb 16 Waterfall hike, Beach Sunset

Feb 17 Beach time/optional surf lesson/explore the surf town of Dominical

Feb 18 Beach time/optional surf lesson, visit the Dominical local craft and farmer's market

Feb 19 River time, optional visit to our permaculture farm for a traditional Tico lunch

Feb 20 Beach sunset/Bonfire, Closing circle

The schedule is meant to be flexible. This is your special time and therefore you are encouraged to check in with yourself every day regarding what you need- solitude, interaction, activity, rest?

You have the freedom to opt out of any activity with no pressure and simply rest in a hammock watching toucans fly by, go for a walk or relax in the saltwater pool.

This retreat will host a maximum of 10 guests.

You will be nourished with vibrant organic, local and delicious meals designed by a professional chef and your host, Heather Osler. The menu has been created with the goal of cleansing and rejuvenating the body and bringing joy to the mind and spirit.

The healing superfoods we use are intended to bring you into an intimate connection with Nature, where you will tap into deep gratitude for the Earth and experience a feeling of spiritual, emotional and physical satiety.

Each meal will be an educational experience where we discuss why we include certain foods in the menu, and how to integrate practices to optimize digestion and your relationship with food such as the use of bitter herbs, calming the nervous system in preparation for a meal and mindful eating.

Local, naturally-raised meat and vegan options available. All meals are gluten-free.

Accommodations and Pricing

Starting at $1900usd

Deposit to hold your spot $300usd (non-refundable)

Rooms are typically shared between 2 people. Private rooms may be possible for additional cost

CASA LUCCA 3 bedroom, 2 bathroom, sleeps 6

Master Bedroom (2 beds, bathroom shared between 2 guests):

Queen Bed $2150usd

Double Bed $2100usd

Bunkroom #1 & 2 (one bunkbed in each room, bathroom shared between 4 guests):

Queen bed (lower bunk) $2000usd

Double bed (upper bunk) $1900usd

CASA CUYA 2 bedroom, 1 bathroom, sleeps 4

Bunkroom #1 & 2 (one bunkbed in each room, bathroom shared between 4 guests):

Queen bed (lower bunk) $2000usd

Double bed (upper bunk) $1900usd

To learn more about where you will stay, click on http://www.mountainstoseacostarica.com/

What is Included?

3 organic, cleansing & nourishing meals per day including dinner on the night of arrival and breakfast on the last morning
Local organic coffee, herbal teas and light snacks throughout the day
Workshops on topics such as herbal medicine, holistic nutrition and mindfulness
Daily yoga sessions
Daily sound baths and Yoga Nidra sessions
Access to saltwater pool and hiking trails
Daytrips to the beach, mind-blowing waterfall and Dominical Market
Optional day-trip to our permaculture farm for a traditional Costa Rican lunch experience, and to learn about sustainable living
Custom journal & reflection prompts to guide you towards greater alignment with your true self
Wifi

We are happy to arrange additional local activities and transportation for you - just let us know!

What is not included

Flights and Transportation to and from the airport are NOT included, however we can help you arrange your shuttle to and from the retreat.

Shared shuttles are approximately $70usd per person roundtrip from the San Jose Airport

Optional Add-Ons

Surf lessons with Todo Sano Surf School (a must try!)

Spa treatments- massage, detox body wraps, facials

River rafting

Trip to nearby Indigenous Boruca reserve

Guided nature hike at Hacienda Baru Reserve

Paragliding (over the jungle and ocean)

Snorkeling or Scuba day trip to Caño Island

Tour and lunch at Alturas Wildlife Refuge Centre

Salsa night in Dominical

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ALIGN 6-Night Wellness and Nature Connection Retreat in Costa Rica

ALIGN 6-Night Wellness and Nature Connection Retreat in Costa Rica

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