I was recently invited to a women's retreat in Mount Tremper, NY to lead a session of breathwork, meditation, sound healing, and deep relaxation for the group. It was a warm fall day in the Catskills, and the sun was shining. Our indoor yoga space looked out at the mountains, and through the windows we could watch the leaves drifting down in the wind. It was the perfect setting for us to go inside.
A beautiful area for comfortable meditation and relaxation.
Setting Up the Space
I arrived 15 minutes early to set up the room. A session like this asks the body to stay still for a long stretch, so comfort matters. We use props including mats, blankets, bolsters, and pillows, so each woman could build a cozy nest and settle in without distraction.
Our Catskills View
When we looked outside during practice, this was our view.
Mindfulness and Breathwork
We began with a few minutes of mindfulness so the group could arrive together and enter a shared mindset. From there we moved into breathing exercises for cleansing and focus, including a few of my favorites.
Kapalabhati is a cleansing breath built on a forceful exhalation through the nose followed by a natural, passive inhalation. It energizes the body and clears the mind.
Positive breathing pairs the breath with intention, inviting positive thoughts and feelings in with each inhale.
Square breathing, also called box breathing, uses equal counts to inhale, hold, exhale, and hold again. Its steady rhythm is wonderful for building focus.
Meditation, Gentle Movement, and Yoga Nidra
Once the breath had settled, we transitioned into meditative techniques. Then we added gentle movement to help ease the body from sitting to lying down, where we prepared for Yoga Nidra.
Yoga Nidra, often called psychic sleep or yogic sleep, guides you into a state of deep relaxation where the body rests completely while the mind stays aware. It is one of the most restorative practices I know. Because it moves you through layers of awareness, it is best experienced with a trained guide leading the way.
Sound Bowl Meditation
To deepen the relaxation, I brought in sound bowl meditation. As each woman rested, I moved the singing bowl over her head and body so she could receive its vibration directly. The tones carry through the whole body, and many people describe feeling the sound as much as hearing it. Watching the room soften as the bowl rang was a beautiful way to close our time together.
Bring This Experience to Your Group
I offer breathwork, meditation, sound healing, and Yoga Nidra sessions for retreats, private groups, and corporate events throughout the Catskills and Hudson Valley. I bring all the props, so all your guests need to do is show up and rest.