Meditation

Retreat

NOSARA, COSTA RICA | DECEMBER 7 – 14, 2024

MEDITATION RETREAT  |  DEC 7 – 14, 2024  |  THE MINDFUL CENTER

Join Michelle DuVal, MA, director of The Mindful Center, for an incredible week long immersive meditation retreat focused on relaxation, well being, and developing greater insight into our lives, our struggles, and how we begin to live more fully, with less stress and greater ease… all while staying on the shores of one of the
most beautiful places in the world –
 the beach in Nosara, Costa Rica.
~Scroll down to watch the video.~

Also joining us will be Andrew West, PhD.

Andrew is a coach and consultant who supports people in physical, mental, and spiritual growth as a successful aging researcher, meditation teacher, personal trainer, senior fitness specialist, and yoga instructor. 

Andrew holds a certificate in Yoga for Seniors from Duke University’s Integrative Medicine program. He combines traditional yoga with evidence-based movement and functional fitness for a yoga practice aimed to improve daily life. 

ABOUT NOSARA, COSTA RICA 

Known for its lush beaches, Nosara is a popular destination among surfers, yogis, families and nature lovers. It is a place of tranquility, natural beauty, consistent waves all year long, and an open multicultural community. It’s located in the Nicoya Peninsula and is considered one of the 5 Blue Zones of the world, which are geographic areas in which people have the lowest rates of chronic disease and live longer than anywhere else in the world.

Nosara’s uniquely beautiful beaches, Guiones, Pelada, Garza, Boca Nosara, are all part of the Ostional National Wildlife Refuge. The refuge was established to protect the turtles that come each month to Ostional beach for nesting their eggs. For this reason it is forbidden to build on the border of the beach, which has helped with the conservation of the flora and fauna in the refuge, and has kept Nosara the tropical paradise it is.

The buildings surrounding the beaches are small scale developments, so you won’t find any big international hotels or beaches full of tourists and chairs, fast food restaurants or paved roads. And most hotels and restaurants are eco friendly and bring help to the community. 

Our hotel is called the Bodhi Tree Yoga Resort, and it’s just a short walk away (12 min.) from a pristine beach along a jungle path. It has modern accommodations, and all of our meditation sessions will be held in their stunning open-air yoga studios set amid the tropical lush green jungle.

The retreat itself will consist of daily teachings and practice with Michelle, all designed to first meet us where we are as we leave our normal lives and enter this truly magical space, and then go deeper, allowing insight into areas of our mind and lives that is almost impossible to access during our busy day-to-day experience.

This will not be a silent retreat, although there will be times of silent meditation.

See below for the complete schedule for the retreat.

To reserve your space, you will choose your accommodations. 
All prices include all meals + all retreat activities.
We are offering the following types of rooms:

King Bungalows, single or double occupancy, 1 King bed.
Jungle Rooms, single or double occupancy, 1 or 2 Queen beds
Pricing depends on occupancy – single, or double.
Based on your preferences/ occupancy/ availability, we will send you a
final invoice amount which will be due to fully reserve your spot at the retreat.

Every room is designed in the Modern Balinese style of the hotel, with private bathrooms, high ceilings with fans,
air conditioning, Raw Botanical toiletries, Egyptian cotton sheets, linen service, private open-air rainfall showers,
outdoor seating areas, and free Wi-Fi throughout.

ALL PRICES INCLUDE ALL MEALS + RETREAT.

Refunds can not be given after September 1,
or once the retreat is sold out, whichever comes first, unless I am able to fill your spot.
If I can fill your spot, I will refund 100% of your payment.

After reading this page, including the FAQs, email Michelle directly with any questions:
michelle@themindfulcenter.com

Accomodations

Bodhi Tree Yoga Resort

Just a short walk away from a pristine beach along a jungle path, our hotel has modern accommodations, and all of our meditation sessions will be held in their stunning open-air yoga studios set amid the
tropical lush green jungle.

King Villas

$2,260 – $3,200 pp depending on occupancy

Featuring a king bed, spacious lounge area, outdoor patio, and privacy, these villas are perfect for couples or singles looking for the experience of a lifetime.

Bungalows

$2,225 – $3,365 pp depending on occupancy

Each bungalow has either one King bed or two Queen beds (specify which you need on next page).  Lounge on your private outdoor jungle balcony as you hear the sounds of waterfalls in the distance. Features an open air, rainfall shower. Price includes all meals and the retreat. 

Jungle Rooms

$2,100 – $3,025 pp depending on occupancy

This option features 1 or 2 Queen Beds in same room, spacious high ceilings, with a separate living room area PLUS a lovely outdoor patio.  Great for friends to share, or for a single coming alone.

2 Bedroom Casitas

$1,968 – $2260 pp depending on occupancy

The casitas have two separate bedrooms with a queen bed in each, with either a shared bathroom OR two separate bathrooms (specify which you want on next page), plus a kitchenette, living room, and spacious outdoor patio.  The casitas can comfortably house 2, 3 or 4 people.  A perfect cost-effective option for 2 couples, or a couple and a single. 

What's Included

MEDITATION RETREAT  |  DEC 7 – 14, 2024  |  THE MINDFUL CENTER

Email the retreat leader Michelle DuVal directly with any questions at michelle@themindfulcente.com

What’s Included

  • 7 nights accommodations
  • All buffet meals offering hot and cold soups; an excellent buffet of veggies and salads; organic chicken, fish and vegan options.  The food here is INCREDIBLE! Accommodations can be made for special dietary needs. Organic wine and artisanal beer are available for purchase.
  • All retreat activities
  • Bicycles to go to and from the beach
  • Shuttle service to and from the beach – it’s a 12 minute walk.

What’s Not Included

  • Airfare to and from Costa Rica (on SW, @ $700 RT from Albuquerque)
  • Van shuttle to and from airport and hotel
  • Gratuities you’d like to offer to the retreat center staff
  • Spa and massage services
  • Any additional excursions and activities. Activities include surf classes, zip lining, wildlife and birding kayaking tour, and horseback riding.  These can all be arranged directly through the hotel.

Travel Info

MEDITATION RETREAT  |  DEC 7-14, 2024  |  THE MINDFUL CENTER

International Travel can be stressful.  We’re here to make things as easy and supported as possible.  Many of our retreat participants are folks traveling alone…Michelle can do a lot to help people find others along the journey, as well as make catching shuttles and airport to hotel transport as stress-free as possible.

Here’s what we recommend: Flying in to Liberia Guanacaste International Airport (LIR),
and then we send a shuttle (2.5 hrs.) to bring you to the hotel.

Michelle will collect everyone’s flight info, and then if people are either traveling on the same flight or get in at similar times, she’ll introduce you, so that you can connect at the airport and find the shuttle together.

Also, Michelle will travel before everyone, and will email the group any helpful info and tips, like
“In the airport, once outside, walk directly to the left to find the guy with the turquoise shirt –
that’s the uniform of our shuttle drive.” Stuff like that. 🙂

If you wish to instead fly into San Jose, it’s approximately a 5 hour drive to Nosara. 
We can still help you to arrange transportation, but it would be a longer ride than flying into Liberia.

The retreat begins with your arrival on Saturday Dec. 7,
and ends with your departure on Saturday December 14.  

We’re happy to answer any travel questions you have.
Email Michelle directly at michelle@themindfulcenter.com

FAQ's

Yes! Bodhi Tree accommodates most special dietary restrictions like allergies, vegan and gluten-free diets. They serve fresh healthy meals with local ingredients. You are also welcome to bring and/ or purchase anything you choose to supplement your meals.   There is also an incredible smoothie bar on site.

The meal buffets are NOT strictly vegetarian, with chicken and fish options available.

The buffet style meals are abundant and well balanced. If you have extreme allergies or strict dietary needs, you may want to bring some supplemental foods. Our hotel offers a raw fruit and veggie juice bar with fresh smoothies as well.  Any additional smoothies are not included in your retreat and will be added to your personal hotel bill.  But rest assured, the included meals are a highlight of this hotel, some of the best food we’ve had ANYWHERE.

It is safe to drink the tap water in Costa Rica, and it is safe to drink at our hotel.

Yoga mats, blankets, blocks, straps, meditation cushions and folding chairs are provided. In most cases, you are all set.  

Free wifi is available throughout the entire hotel, and your cell phone will work as well.

Yes!  One thing to think about is how having your kids might impact your retreat experience. Most people find it a little harder to relax into the retreat experience with their kids around, but then again this might be something you’d wish to share with them! There are MANY excursions offered by the hotel that are kid friendly, including a surf camp.  So whatever you wish to do is welcomed by us! We love kids!

YES!  Bring your suits!  You can also rent paddle and surf boards!  There are also 2 saltwater pools located on our hotel grounds.

Daily Schedule

MEDITATION RETREAT SCHEDULE  |  DEC 7-14, 2022  |  THE MINDFUL CENTER

Saturday, Dec. 7

This day is primarily focused on arriving and settling in to our stunning health resort.  

6:30 – 7:30pm
DINNER
Our first meal together! A time for meeting the group, connecting with Michelle, and beginning to relax into the slow, healthy, natural vibe of our retreat.

8 – 8:45pm
AKASHA SHALA
EVENING MEDITATION

Sunday, Dec. 8 and Monday Dec. 9

7am-8

AKASHA SHALA
SUNDAY AND MONDAY
MORNING MEDITATION

8:30am – 9:30 BREAKFAST

10am-12:30
TEACHINGS AND PRACTICES

SUNDAY: OCEANA SHALA

MONDAY: AKASHA SHALA

12:30-1 FREE TIME

1-2 LUNCH

2-5 FREE TIME

5pm-6:30
TEACHINGS AND PRACTICES

SUNDAY: SHAKTI SHALA

MONDAY: AKASHA SHALA

6:30 – 7:30 DINNER

8pm-9 EVENING MEDITATION

SUNDAY: SHAKTI SHALA

MONDAY: AKASHA SHALA

Tuesday Dec. 10 and Wednesday Dec. 11 

7am-8
MORNING MEDITATION
Tuesday and Wednesday:
AKASHA SHALA

8:30am – 9:30 BREAKFAST

9:30am – 10 FREE TIME

10am-12:30 TEACHINGS AND PRACTICES

TUESDAY: OCEANA SHALA

WEDNESDAY: AKASHA SHALA

12:30-1 FREE TIME

1-2 LUNCH

2-6:30 FREE TIME/ EXCURSIONS/ HIKING/ SPA/ MASSAGE/ EXPLORE

6:30 – 7:30 DINNER

8pm-9 EVENING MEDITATION

TUESDAY: SHAKTI SHALA

WEDNESDAY: AKASHA SHALA

Thursday, Dec. 12

7-8am
MORNING MEDITATION
AKASHA SHALA

8:30am – 9:30 BREAKFAST

10-12:30
TEACHINGS AND PRACTICES

OCEANA SHALA

12:30-1 FREE TIME

1-2 LUNCH

2-5 FREE TIME

5pm-6:30
TEACHINGS AND PRACTICES

OCEANA SHALA

6:30 – 7:30 DINNER

8pm-9PM
AKASHA SHALA
EVENING MEDITATION

Friday, Dec. 13

7-8am
MORNING MEDITATION
AKASHA SHALA

8:30 – 9:30AM BREAKFAST

10am-12:30
TEACHINGS AND PRACTICES

SHAKTI SHALA

12:30-1 FREE TIME

1-2 LUNCH

2-5 FREE TIME

5pm-6:30
TEACHINGS AND PRACTICES

AKASHA SHALA

6:30 – 7:30 DINNER

8pm-9
EVENING MEDITATION

SHAKTI SHALA

Saturday, Dec. 14

7am-8
MORNING MEDITATION
AKASHA SHALA

8:30 – 9:30AM BREAKFAST

Depart our Hotel.

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©2021 by The Mindful Center.

STRESS
REDUCTION
Settling the Mind on the Breath Meditation

Breathing can be an immediate tool for calming the central nervous system. This short meditation can be done anytime, anywhere you want to take things down a notch and ease your stress.

I hope so much it helps,

Michelle
BEGIN NOW
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SLEEP ISSUES
Middle of the Night Meditation

The next best thing to sleep is rest. If you can use this meditation to help you move into a state of rest, you are at least now moving in a good direction. So don't be discouraged if it doesn't put you right to sleep. Use it to put you to rest, and then see what happens.

I hope so much this helps,

Michelle
BEGIN NOW
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WORKPLACE
STRESS
Focusing the Mind Meditation

If you Google what the top ten most successful people do on a daily basis, more than half say they meditate.

When our mind gets scattered, it's hard to be efficient and effective. Try this short practice to interrupt any overwhelm and refocus the mind.

Hope it helps!

Michelle
BEGIN NOW
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LEARN HOW
TO MEDITATE
BODY SCAN

One of the most important practices
toward developing mindfulness, this
meditation increases our ability to
use the mind to relax the body.
START NOW
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