4-Day Mental Health Wellness Retreat Itinerary
Thursday: Day 1 – Arrival & Orientation
• Morning/Afternoon:
o Arrival, Check-In, Registration: Welcome packets, schedules, and name tags available at the registration desk.
• Late Afternoon:
o Orientation Session (1 Hour):
Overview of retreat goals, schedule, and community guidelines.
Ice-breaker activities to introduce participants.
• Evening:
o Welcome Gathering (1 Hour):
Group introductions, sharing intentions, and setting personal goals for the retreat.
o Grounding Ceremony with Sound Bath:
A guided meditation using sound bowls and chimes to foster relaxation and mindfulness
o Opening Dinner:
A communal meal with healthy, nourishing options that encourage conversation and connection.
Friday: Day 2 – Movement, Workshops, & Creative Expression
• Morning/Afternoon:
o Arrival, Check-In, Registration: Welcome packets, schedules, and name tags available at the registration desk
• Morning:
o Yoga & Meditation Session:
Gentle yoga session to energize the body and a mindfulness meditation to set a positive tone for the day.
o Morning Workshop with Breakfast:
Workshop Theme: “Stress Management & Emotional Regulation”
Psychoeducation Topics:
Understanding stress triggers and physiological responses.
Techniques for emotional regulation (breathing exercises, mindfulness, and cognitive reframing).
Introduction to DBT skills (what & how) for managing intense emotions.
• Midday:
o Afternoon Workshop with Lunch:
Workshop Theme: “Building Resilience & Self-Compassion”
Psychoeducation Topics:
The science of resilience and its role in mental health.
Strategies to build self-compassion and reduce self-criticism.
Mindful communication skills and setting healthy boundaries.
• Afternoon/Evening:
o Rest Period:
Time for self-reflection, journaling, or a quiet walk around the retreat grounds.
o Dinner:
Depending on the location, either a set dinner is provided, or participants can explore local options.
o Evening Entertainment:
Art/Poetry Session:
Open mic or small group sharing where participants express their journey through creative arts.
Opportunity for guided discussions on the intersection of creativity and mental health.
Saturday: Day 3 – Nature Connection & Integration
• Morning:
o Forest Bathing & Outdoor Activities:
Guided nature walk to encourage mindful observation of the natural environment.
Activities could include mindful hiking, nature scavenger hunts, or silent reflection sessions outdoors
• Afternoon:
o Closing Seminar:
Seminar Theme: “Integrating Mindfulness & Emotional Insights into Daily Life”
Psychoeducation Topics:
Review of mindfulness practices and emotional awareness strategies.
How to integrate self-care routines and resilience-building techniques in everyday settings.
Group discussion on challenges and successes during the retreat
• Evening:
o Dinner:
A final communal dinner to celebrate the journey and solidify community bonds.
o Optional Evening Reflection:
Casual group conversation or reflective journaling time on the day’s experiences.
Sunday: Day 4 – Closing & Departure
• Morning:
o Grounding Meditation Session:
A short, guided meditation to reflect on the retreat’s experiences and set intentions for the future.
o Check-Out:
Final goodbyes, distribution of take-home resources, and instructions for post-retreat support.
• Before Departure:
o Collect Program Evaluations:
Participants fill out evaluations to provide feedback on sessions, activities, and overall retreat experience.
Additional Content Ideas for Workshops and Breakout Rooms
• Workshop Topics:
o Mind-Body Connection:
Understanding how physical movement (yoga, tai chi) influences mental well-being.
o The Role of Mindfulness in Reducing Anxiety:
Exploring mindfulness practices that directly address symptoms of anxiety and stress
o Coping with Change & Uncertainty:
Strategies for adapting to change using mindfulness and self-compassion techniques
o Emotional Intelligence & Self-Awareness:
Exercises to help identify, understand, and articulate emotions (utilize tools like the Feelings Sensations Wheel).
o Digital Detox & Building Healthy Boundaries:
Discussing how to disconnect from technology and create space for mindful self-reflection.
• Breakout Room Themes:
o Sharing Self-Care Strategies:
Participants share personal practices that help them maintain mental wellbeing.
o Creative Expression & Storytelling:
Facilitated sessions where participants use art, writing, or music to tell their personal narratives.
o Building Community Support:
Small groups discuss strategies for forming supportive networks postretreat.
o Goal Setting & Future Planning:
Guided sessions where participants outline achievable goals for incorporating retreat learnings into daily life.