Cornerstones of Wellbeing & Resilience mit Rima & Ricarda (EN)

In our everyday lives, we often put “mind over matter” and push ourselves too hard to function & perform optimally. However, separating our minds from our bodies in this way leads to feeling out of balance, even sick in the long run. Re-establishing the loving connection of mind & body to truly enhance wellbeing & resilience is therefore key. And this is what we’re offering you in this series!

In six experiential sessions, we introduce science-backed, playful tools to support your nervous, hormone, and digestive system, and help you shift your physical and emotional state so that you can feel your best anywhere, anytime.

Many people struggle with building sustainable routines to support their mental & physical health. While there may be different reasons for this, a lack of knowledge is rarely the problem, thanks to the internet. In fact, we often feel overwhelmed by the flood of information (often contradicting) that is thrown at us, creating more to do’s on our lists and feelings of guilt for not being and doing enough – a pattern that we, as busy & ambitious people, are already too familiar with.

 So, the aim is NOT to present and overwhelm you with more knowledge you will never use, but to encourage you to separate relevant from irrelevant information and find out what truly works for YOU. You will walk away from each session with a feeling of “I can do this!” thanks to easy-to-follow action steps to integrate and apply in your everyday life.

Each session will explore one cornerstone of wellbeing and resilience as well as a combination of yoga, relaxation, meditation, journaling, or reflective practices. You will also be benefiting from our combined expertise & experience, which make this offer so unique!

The six-session series will cover the following themes:

Session 1 – Relaxation, Sleep & Recovery

Especially for busy & ambitious people, rest and recovery are often perceived as optional. Yet we believe them to be strictly non-negotiable. Ironically, the busier you are, the harder it becomes to wind down, relax, and sleep well, which can create even more strain and pressure. Perhaps this pattern sounds familiar. In this session, we will explore how to get the most rest out of sleep and learn how to intentionally activate the parasympathetic nervous system using relaxation and breathing techniques, so taking breaks becomes natural and rest feels like a nourishing comfort zone.

Session 2 – Mindfulness: attention regulation, interoceptive awareness, attitudes of mindfulness

We live in a complex, digitally connected world that makes it hard to switch off. We even turn to our phones as a seemingly quick & easy way to wind down and spend precious time scrolling through social media, checking notifications & messages. But beware: this is a trap! Perhaps you have noticed that what your brain finds instantly rewarding is going to make focussing, relaxing, being aware of your needs, thoughts, feelings & emotions so much harder in the long run. You will often find yourself distracted and in autopilot mode, as a result. In this session, we will explore universal patterns of the mind and learn how to consciously direct our attention through various practices to feel present, steady, and grounded.

Session 3 – Flexibility: decentering, reframing, positivity

Our brain’s #1 intention is to keep us safe & alive. On the flipside, this is reflected in certain patterns of negative, judgemental thinking. By becoming more aware of these thought patterns, we can learn not to become consumed by them. In this session, we will learn the ‘decentering’ technique and our ability to shift perspective. We will also learn how to intentionally turn to the positive as a long-term resilience-building strategy.

Session 4 – Emotions

We tend to push away unpleasant emotions, but the more we do, the more they persist and eventually boil to the surface and become uncontrollable. In this session we will learn about our habitual patterns of reactivity that can keep us feeling stuck, and how to make space for a wiser, more conscious response. We will learn to recognise, name and process emotions skilfully, as well as intentionally activate positive emotions.

Session 5 – Connection & Care: self-compassion, kindness towards others, purpose

How we relate to ourselves, others and to a meaningful purpose is another key building block of resilience. After all, we are the one person that we spend most time with, and deeply connecting with our fellow beings in a complex, interconnected world is essential for our wellbeing. Too often, we complain about others, but we end up being the ones who suffer the most. In this session, we will learn how to strengthen the attitude of compassion and kindness towards ourselves and others, which can help us shift out of anxious and reactive states.

Session 6 – Food

While we are mostly aware of how nutrition affects our physical heath, it also has an influence on how we feel, our mood and our mental fitness. However, building and maintaining healthy eating habits is a challenge. In this session, we will explore why that is; how selecting the right type of food can help you shift into a more optimal body/mind state; and how you can create a light and easy relationship with food and your body’s needs.

Note: There is so much health and self-improvement information out there and sometimes sources can be contradicting. We only use credible, science-backed resources in our teaching.

SUNDAY 06.10.2024 – 16.03.2025

11:30 am – 1:00 pm / 1:30 pm

06.10.: 1,5 hours

10.11.: 2 hours

08.12.: 2 hours

12.01.: 2 hours

16.02.: 1,5 hours

16.03.: 1,5 hours

The six-series can be booked as a full package, or each session can be booked independently.

The six-series can be booked as a full package, or each session can be booked independently.

Full series: € 210 (Retreat Members 10% off € 189)

1,5-hour session: (Session 1, 5, 6): € 33 (Retreat Members € 30)

2-hour session: (Session 2, 3, 4): € 42 (Retreat Members € 38)

Ricarda Schleupner

What makes Ricarda’s work truly special is her holistic perspective. Apart from her PhD in psychology, she has completed qualifications in neurology, nutrition, yoga & fitness, and relaxation. As a psychologist & systemic coach, she is passionate about supporting busy & ambitious people in establishing a sustainable, all-around healthy lifestyle through a deeper, more loving connection with their bodies, minds and souls.

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Rima Saad Hochreiter

Rima comes from a professional business background and deeply understands the challenges of working life, especially for ambitious and conscientious people. She is a skilled mindfulness trainer offering sustainable tools for better health and wellbeing. She teaches evidence-based programmes, such as MBSR and MBCT-L that have helped many people transform their lives. Rima believes that everyone has the capacity to learn self-regulating skills to feel their best and live a fulfilled life.

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