GROUP WORK / SAMPLE DAY 1
A Day to Pause, Breathe and Reflect
A practical day of meditation, breathing, relaxation and reflection, with space to pause and explore what feels useful for you.
An illustrative programme
This sample runs from 10am to 5pm, including lunch and tea breaks. It is a starting point for planning your day together.
| Time | Session |
|---|---|
| 10.00–10.30 | Welcome, introductions and reflections on what makes a good life; physical, mental, emotional and spiritual balance |
| 10.30–11.15 | What meditation is — and isn't. Exploring attention, awareness and the idea of finding an anchor |
| 11.15–11.30 | Tea break |
| 11.30–12.30 | Experiencing the breath: breath awareness, gentle belly breathing and noticing the sensations of breathing |
| 12.30–1.15 | Lunch |
| 1.15–2.15 | Experiencing the body: progressive relaxation, body scan, movement, stretching and mindful walking |
| 2.15–3.00 | Meditation using sounds, sights and a personally meaningful object |
| 3.00–3.15 | Tea break |
| 3.15–4.15 | Guided visualisations: creating a peaceful place, exploring compassion and personal wellbeing |
| 4.15–5.00 | Reflective questions, loving-kindness practice, sharing experiences and bringing the day into everyday life |
Comfortable clothing, a throw or blanket and an object that means something to you can be helpful. We will confirm what to bring when we plan your retreat.