This One Day Retreat day is designed to be relaxing, fun, informative, creative and very practical.
On this day’s journey we will be exploring Meditation, Mindfulness, Self Compassion, deep relaxation, joyful, mindful movement and mindful creative art.
You will learn a little bit about the science, research and technology and then get to practice these wonderful modern and ancient techniques in a gorgeous, natural setting.
You will be equipped with effective ways to incorporate these skills into your everyday life whether you are at work or home and you will also be able to share what you have learnt with others.
We will introduce you to a range of techniques to help you reduce the overwhelm, enabling you to discover what works best for you.
We want you to be able to find your way through the challenges in life and experience calm and flow whenever and wherever you are.
Retreat Details
Date: TBA
(Please contact us with expression of interest)
Time: 09.00am to 4.00pm
Destination: 31 Davidson St, Deniliquin NSW 2710
Investment: $222 per person Book in here (Early bird price $199)
7.5 hours CPD (Available for Nurses)
Space is limited so book early!
If you are excited and don’t want to miss out, Book your place Here (new dates coming)
What is included:
Tea and coffee all day, Morning tea, Lunch, a printed workbook/ journal, a certificate of attendance with CPD hours if requested, use of yoga mats, blankets, cushions and a full day of learning and relaxing.
What is not included:
You will need to bring these items for your comfort during the deep relaxation, extra shawls or rugs and layers of clothes are always advisable. The space will be warm and snug.
A Preview of the day!
9.00am – Arrive and register (and tea, coffee (plunger), herbal tea or a Hot chocolate on arrival)
9.15am – Welcoming circle – the start of our days journey together.
9.30am – Mindfulness – Intro to Self compassion Mindfulness – Discussion and relaxation meditation
10.00am –Mindful Movement - Mindful walk in the Forest.
10.30am – First break – complimentary morning tea
11.00am – Heart focussed Meditation – introducing HeartMath – Demonstration of how your body physiology changes depending how you are feeling and explore some powerful techniques to create coherence between the mind and heart.
With benefits which include deep inner peace, increased vitalit and energy, enhanced creativity, greater resilience and emotional intelligence and mastery
Quote– “Much like electricity changed the outer world, learning to harness the power and intelligence of the heart will change our inner world.“ — Howard Martin (HeartMath)
12.15pm – Deep relaxation – starting with a quick stretch followed by a short discussion on the value of relaxation and then opportunity to experience deep relaxation this will be best experienced on the floor but a chair option will also be available.
1.00pm– Lunch break – Lunch provided– – 1 hour mindful pause, opportunity to practice mindful eating.
2.00pm – Mindfulness Breath work.
2.10pm – Art and Play mindful activity– this activity will start with a short ground meditation and then you will lead on a creative journey into Neurographic Art, Neurographic art is a simple way to work with the subconscious mind through drawing, This creative method stimulates new neural pathways by combining art and mindfulness. Neurographic art allows for vast creative freedom, free of inhibition and positive changes due to its simple but positively impactful technique that requires no previous art experience or age limit. Simply stated, having some fun with drawing, colour and paint, you can either follow along or tap in and be guided by your own creative inspiration
2.40pm – Exploring your Emotional Guidance System (EGS)– Understanding how our emotional guidance system can help us to navigate this challenging world we live in and find peace, harmony and purpose.
Just like a GPS built into a car can help us get to a destination.
Our EGS can help us to learn to trust our body and inner wisdom as we navigate to where we want to be.
3.15 - Return to our creative endeavours adding colour and patterns to your art peice as you express your emotions in your art.
While having a final cup of tea/ coffee or hot chocolate.
4.00 pm – Opportunity for questions and we will complete the day’s journey with a closing circle.
Who will be leading this day?
Karen Bradford will have the great privilege of being your guide on this wonderful mindful journey of relaxation and releasing to learn more about Karen please click here
For expression of interest please contact Karen on 0406 338 959
Please reach us at info@perfectlybalancedlife.com.au if you cannot find an answer to your question.
A meditation retreat is for anyone looking to pause, reset, and reconnect with themselves. Whether you’re feeling overwhelmed by stress, juggling life’s many demands, or simply craving a break from the noise, a retreat offers a peaceful space to slow down and cultivate inner calm.
It’s especially beneficial for those who want to deepen their meditation practice, enhance self-awareness, or find clarity in their life direction.
If you're seeking a supportive environment to rejuvenate your mind, body, and spirit, or if you're ready to explore mindfulness in a more meaningful way, attending a meditation retreat can provide the rest and insight you need.
To get the best out of your meditation retreat day, come with an open mind and a sense of curiosity.
Leave behind distractions by doing a Digital Detox—put away your phone and take a break from social media. This will help you fully immerse in the experience and allow you to be present in the moment.
Embrace the quiet time to simply be, letting go of any pressure or expectations. Stay open-hearted and approach the day without judgment—whether it’s through meditation, connecting with others, or exploring your inner world.
And remember, if anything comes up or you need support, the retreat teacher is there to help you make the most of your day.
We will do our best to provide a morning tea and Lunch that is suitable for most people, please advise us when booking of any allergies.
Feel free to give Karen (0406338959) a call and have a chat. We would be more than happy to talk through your questions and concerns
Meditation is the practice of training the mind to focus, observe, and release, creating a state of heightened awareness and calm. It’s like giving your brain a gentle pause from the constant chatter of thoughts, allowing you to reconnect with the present moment. Through techniques like deep breathing, visualization, or mindfulness, meditation helps cultivate inner peace, emotional clarity, and a deeper understanding of oneself.
It’s not about emptying your mind, but rather about creating a space where you can truly listen to it.
Mindfulness is the art of being fully present and engaged in the moment, without judgment or distraction. It’s about observing your thoughts, feelings, and sensations with curiosity, as if you’re a gentle witness to your own experience.
Rather than getting caught up in past regrets or future worries, mindfulness helps you connect with the "now," fostering a sense of calm, clarity, and acceptance.
It's a powerful practice that trains the mind to respond with more awareness and compassion to life's ups and downs.
Self-compassion mindfulness, as described by Kristin Neff, is about treating yourself with kindness and understanding during difficult times.
It includes three key components: Self-kindness, which means offering yourself care and compassion, rather than criticism, in the face of pain or struggle; Common Humanity, recognizing that suffering is a part of being human and you’re not alone in your experience; and Mindfulness, being fully aware of your pain without getting overwhelmed or detached from it.
Together, these practices help you approach difficult moments with gentleness and perspective, fostering emotional resilience and self-acceptance.
You do not have to close your eyes, during meditation or mindfulness exercises. Throughout the day we will work with each individual to help them find what works best for them when meditating.
Mindfulness, though originally rooted in Buddhist tradition, is not tied to any specific religion and can be practiced by people of all faiths.
It's simply the practice of being fully present in each moment, without judgment, and is something we naturally do about 53% of the time.
Many religious traditions emphasize turning inward for clarity, peace, and deeper connection with one's faith.
The mindfulness taught in this retreat focuses on cultivating awareness and presence, which can enhance spiritual practice without conflicting with any particular religious beliefs.
Karen will guide the sessions in a way that respects all faiths, offering a universal, non-religious approach to mindfulness.
The HeartMath Institute (HMI) is a non-profit organization dedicated to research and education in the field of stress, emotions, and the heart-brain connection. Based on over 30 years of scientific research, HMI's work reveals that the heart has its own "little brain," with around 40,000 neurons, known as sensory neurites, which can send more signals to the brain than the brain sends to the heart. These signals play a significant role in shaping our emotions and mental state.
Research from the HeartMath Institute shows that coherent breathing significantly increases heart rate variability (HRV), a key indicator of the body's ability to adapt to stress, which in turn enhances emotional regulation, reduces stress hormones, and promotes overall cardiovascular and immune health.
This coherence between the heart and brain creates a powerful state of calm and resilience that can last for hours.
Ho'oponopono is an ancient Hawaiian practice of reconciliation and forgiveness. The word "Ho'oponopono" translates to "to make right" or "to correct" in Hawaiian. It is a spiritual and therapeutic method that involves taking personal responsibility for everything in one's life, including challenges and difficult emotions, and seeking healing through self-forgiveness and forgiveness of others.
The practice is based on the understanding that everything in the world is interconnected, and that by healing oneself, you can contribute to the healing of others and the world. The traditional Ho'oponopono practice often involves prayer, meditation, and dialogue. However, the modern version, popularized by Dr. Ihaleakala Hew Len, simplifies the process into four key phrases:
These phrases are used as a form of self-reflection and healing, with the belief that by repeating them, one can clear negative energies, repair relationships, and restore peace, both internally and externally. The emphasis is on taking full responsibility for one's part in any given situation, even if it is not directly caused by the individual, and allowing the energy of love and forgiveness to dissolve negative patterns
★★★★★ “ I attended the Mindfulness meditation retreat today and was not dissappointed. Karen imparted the concepts of Acceptance and Committment therapy and how our default , autopolot system affects our behaviours and attitudes and how we can challenge and change these autopilot behaviours. Karen lead us through the process to become aware of our Vision, mission, purpose and values. Throughout the day we had the opportunity to experience many types of mindfulness meditation. We were also forunate enough to have Emma explain the health of the digestive system and how this can be improved through diet & reducing stress. The meals created by Emma were not only nutritious but really tasty. Thank to both Karen & Emma a very enlightening and motivating day in an inspiring environment Thank you” charlaineh258
For full testimonials see WOMO 'Word of mouth online'
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