Author: Margaretha Montagu

….and how Kindness can help You make and keep Friends

The idea when I started writing this post was to simply make a list of what I think are the 10 most meaningful kindness quotes.

I quickly discovered that limiting my list to 10 was impossible, and my list grew and grew, and will keep on growing as I add to it, long after I have published this post.

My retreat guests often ask me, How can I make friends? How do I maintain friendships? I found a kindness quote by Doris Lessing that I can now use to answer these questions: “Do you know what people really want? Everyone, I mean. Everybody in the world is thinking: I wish there was just one other person I could really talk to, who could really understand me, who’d be kind to me. That’s what people really want, if they’re telling the truth.”

This led me to formulate a quote of my own:

I came across Jane Goodall’s quote about the great apes (see below,) and I thought I should add kindness to animals to my quote. Because potential friends also note how you behave towards animals, as in “Compassion for animals is intimately associated with goodness of character, and it may be confidently asserted that he who is cruel to animals cannot be a good man.” — Arthur Schopenhauer

So “Guard well within yourself that treasure, kindness. Know how to give without hesitation, how to lose without regret, how to acquire without meanness.” — George Sand

My List of Most Meaningful Kindness Quotes

“We can not tell the precise moment when friendship is formed. As in filling a vessel drop by drop, there is at last a drop which makes it run over; so in a series of kindnesses there is at last one which makes the heart run over.” ― Ray Bradbury

“Oh, the comfort, the inexpressible comfort of feeling safe with a person; having neither to weigh thoughts nor measure words, but to pour them all out, just as they are, chaff and grain together, knowing that a faithful hand will take and sift them, keep what is worth keeping, and then, with a breath of kindness, blow the rest away.”― Dinah Maria Mulock Craik

“Kindness is a passport that opens doors and fashions friends. It softens hearts and molds relationships that can last lifetimes.” – Joseph B. Wirthlin

“I have found that it is the small everyday deed of ordinary folks that keep the darkness at bay. Small acts of kindness and love.” ― J.R.R. Tolkien

“A single act of kindness throws out roots in all directions, and the roots spring up and make new trees.” – Amelia Earhart

“Nothing,’ wrote Tolstoy, ‘can make our life, or the lives of other people, more beautiful than perpetual kindness.” ― Gretchen Rubin

“I shall pass through this world but once. Any good, therefore, that I can do or any kindness I can show to any human being, let me do it now. Let me not defer it or neglect it, for I shall not pass this way again.” — Stephen Grellet

“People who love themselves come across as very loving, generous and kind; they express their self-confidence through humility, forgiveness and inclusiveness.” ― Sanaya Roman

“Unexpected kindness is the most powerful, least costly, and most underrated agent of human change.” – Bob Kerrey

“Every small, unselfish action nudges the world into a better path. An accumulation of small acts can change the world.” ― Robin Hobb

“Constant kindness can accomplish much. As the sun makes ice melt, kindness causes misunderstanding, mistrust, and hostility to evaporate.” – Albert Schweitzer

“The best portion of a good man’s life is his little, nameless, unremembered acts of kindness and of love.” — William Wordsworth

“Help others without any reason and give without the expectation of receiving anything in return.” ― Roy T. Bennett

“We’re all born with selfish desires, so we can all relate to those feelings in others. But kindness is something made individually by each person…so it’s easy to misunderstand when others are trying to be kind to you.” ― Natsuki Takaya

“In what terms should we think of these beings, nonhuman yet possessing so very many human-like characteristics? How should we treat them? Surely we should treat them with the same consideration and kindness as we show to other humans; and as we recognize human rights, so too should we recognize the rights of the great apes? Yes.” ― Jane Goodall

“Courage. Kindness. Friendship. Character. These are the qualities that define us as human beings, and propel us, on occasion, to greatness.” ― R.J. Palacio

“I hope you will have a wonderful year, that you’ll dream dangerously and outrageously, that you’ll make something that didn’t exist before you made it, that you will be loved and that you will be liked, and that you will have people to love and to like in return. And, most importantly (because I think there should be more kindness and more wisdom in the world right now), that you will, when you need to be, be wise, and that you will always be kind.” ― Neil Gaiman

How Can Kindness Help You Make and Keep Friends?

I have always known that kindness is a powerful tool for building and maintaining friendships. When we treat others with kindness, we show that we care about them: This can create trust, respect, and genuine connection.. Acts of kindness, whether small gestures like a warm, understanding smile, or a larger act like offering support during challenging times, draw people in and can result in a precious support network. Kindness breaks down barriers, making it easier to form new friendships based on mutual understanding.

Unmigitated kindness is essential for keeping friendships going over time. In any friendship, occasional misunderstandings are inevitable, but responding to these moments with kindness helps to resolve conflicts and strengthens the bond (which is valid for all relationships, not just friendships.) By consistently showing compassion, patience, and a willingness to forgive, you can create a stable foundation that can steadfastly weather the changes, challenges and transitions of life.

It is during times of change that we need our friends most.

I help people through major life changes, like redundancies, retirement, starting a business, embarking on a new career, coping with empty nests, loss of loved ones and illness, caring for ailing parents etc. during my Start a New Chapter retreats here in the sunblessed southwest of France. It is always noticeable how much better people cope with change when they maintain strong friendships.

Start a (Kinder) New Chapter Retreats

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Understanding the Unique Challenges

Recently, I read that “starting a business is a daunting task for anyone, but for introverts who are also empaths, it can feel impossible. The unique combination of introvert and empath in one mind, presents a distinct set of challenges that require careful handling. Yet, with the right approach, introverts/empaths can turn their sensitivity into a superpower, creating thriving businesses that reflect their values and strengths.”

Very glad to read that, and very relieved to know that I am not the only one who found it a challenge to start a business juggling these two personality traits.

Meet my new friend Sarah, an introverted empath who is passionate about holistic coaching. For years, Sarah dreamed of leaving the corporate world and starting her own life coaching business. She envisioned helping her clients find a balance between their personal and professional lives, much as she did herself. However, as she began to take the first steps toward her entrepreneurial dream, Sarah encountered unexpected hurdles that stemmed from her nature as an introvert and an empath:

1. Emotional Overload and Energy Drain

One of the primary challenges Sarah faced was emotional overload. As an empath, she deeply felt the emotions of her clients, which could be overwhelming. Introverts often recharge through solitude, but running a business requires constant interaction, networking, and decision-making, all of which drain their energy very rapidly.

I know exactly how that feels. I kept burning myself out, and I couldn’t understand why that was happening.

Sarah’s solution was to establish clear boundaries and structure her day to include regular breaks. She also learned to schedule client meetings during times when she felt most energetic, ensuring she could be fully present without depleting her reserves.

2. Networking and Self-Promotion Challenges

Networking events, essential for business growth, were particularly daunting for Sarah. The thought of mingling with strangers, promoting her services, and engaging in small talk (one of introverts’ pet hates) felt exhausting and intimidating. Her natural inclination was to avoid these situations, but she knew that building connections was crucial for her business.

Sarah coped with this problem by embracing digital networking. Platforms like LinkedIn allowed her to connect with potential clients and collaborators without the immediate pressure of face-to-face interaction.

My solution looks something like this: I decide beforehand what I want to achieve: mindfully making a small number of meaningful connections that I can follow up later, rather than spreading myself too thin.

3. Decision-Making and Self-Doubt Difficulties

As an empath, Sarah often second-guessed her decisions, worrying about how they would affect others. This self-doubt made it difficult for her to make confident business decisions, from setting prices to enforcing policies. Her introverted nature compounded this, as she preferred to avoid confrontation and maintain harmony.

To counteract this, Sarah found herself a mentor and joined a community of like-minded (introverted) entrepreneurs. These external sources of support provided her with valuable feedback and encouragement, helping her to trust her instincts and make decisions that aligned with her values. I found several useful groups to join on Facebook.

4. Maintaining Work-Life Balance

The empathic trait of wanting to help others can lead to over-commitment and burnout. Sarah found herself constantly overextending herself to accommodate clients, leaving little time for self-care. Balancing her desire to serve with the need for self-preservation was a delicate undertaking.

As establishing a holistic work/life balance was exactly what Sarah was trying to help her clients with, and failing miserably to do so herself, she decided to attend one of my Manifest Your Next Chapter retreats, to rest and review her approach. Walking the Camino de Santiago gave her the time she needed to reflect, and in the evening we discussed strategies that she may, as an introvert and an empath implement to achieve balance in her own life.

When she got home, Sarah implemented strict boundaries and self-care routines. She scheduled “me time” into her calendar just as she would with any other important appointment. This not only helped her recharge her batteries but also ensured she could offer the best possible service to her clients.

Sarah’s ability to deeply understand and empathise with her clients became one of her greatest business assets. She could intuitively grasp their needs and concerns, allowing her to offer tailored and compassionate services that resonated deeply.

While Sarah struggled with traditional networking, her approach to building authentic, meaningful connections led to loyal clients and a strong word-of-mouth referral base. Her clients appreciated her genuine care and commitment, which set her apart from more transactional business relationships.

Sarah’s empathetic nature translated into thoughtful, client-centered business practices. Her decisions, guided by empathy and integrity, fostered trust and loyalty. This approach also attracted clients who valued ethical and conscientious service providers.

Understanding the need for a peaceful, nurturing work environment, Sarah designed her wellness coaching space to be a sanctuary for both herself and her clients. This environment not only supported her own well-being but also enhanced her clients’ experiences, making her services even more appealing.

Take-Away

By recognizing and addressing the unique challenges of being an introvert as well as an empath, aspiring business owners can turn these traits into strengths that set them apart in the business world. Starting a business may require extra effort and unconventional strategies, but the potential rewards are immense. By embracing our unique qualities, setting clear boundaries, and seeking supportive networks, we can create thriving businesses that reflect our values. Sarah’s story proves that with the right approach, introverts-and-empaths can not only succeed but also excel in the entrepreneurial landscape.

. “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” — Rikki Rogers

In addition to the Camino de Santiago retreats that I host at my little French farm southwest of Bordeaux, I have also created 7 online courses, ex. The Purpose Protocols, The Roadmap to Resilience – from Burnout to Brilliance Protocol and The Change Careers without Starting from Scratch – each course is available with or without one-to-one support. To stay in contact, I invite you to subscribe to my newsletter, you’ll get immediate access to my free life crisis quiz.

Mastering the Art of Hosting Transformational Retreats: Combining Personal Insight, Professional Skills, and Practical Abilities

Sometimes, as retreat hosts and leaders, we often get lost in the details of everything we want to share with our guests. We know we can help them, we know we can change their lives for the better. We invest huge chunks of our time in planning our retreats, choosing the location to compliment the theme of the retreat, finding the perfect accommodation with the most appealing services, employing the best chefs and making sure the menu caters for all diets AND supports our own view of healthy eating habits, in making sure we get our message across during a variety of carefully curated activities, workshops, discussions etc….et puis voilà! we have created a fully transformational retreat that we are sure our guests need.

So why are so many guests and potential guests objecting that «less is more?»

Let’s start with the word « guest. » I host my retreats at my 200-year-old half-timbered farmhouse in the unspoilt and largely unexplored southwest of France. The people who come to my retreats are guests, house guests, in my home. I often see the words «retreat participants.» This feels too clinical. Are not all people who attend retreats «guests» of the retreat host, even if the retreat is held at an exotic venue designed especially for the purpose?

I think the answer to that question should be «yes,» which brings me to a discovery I have made recently, after more than a decade of hosting retreats.

If we want the transformation to stick, we need to show our guests what to do, and not only tell them what to do. We need to set an example. Telling our guests what they should and shouldn’t do is too easy, what we need to do is model the behaviour we are teaching.

My retreats, directly or indirectly, are about stress management, especially for people who are at a crossroads, who voluntarily or involuntarily, have to make or adapt to major changes in their lives. I tell them my story, and they listen spellbound, but my story is not their story, and although it might capture their attention while they are listening, it will not necessarily inspire them to adopt more effective stress management strategies, nor help them to navigate their own life transition..

But when I show them, day-by-day, hour-by-hour, minute-by-minute, what I do to reduce my stress levels, and I show them how they can do it too – that is when they start thinking of making my suggestions part of their routines.

For example, I teach walking meditation as a stress management strategy. I explain to guests how to do it, send them to a page on my website where I explain how to do it and provide them with YouTube links to walking meditation recordings. Putting them in a situation where it comes naturally, where they find themselves trying it out without purposefully deciding to do so, is what I do when I drop them off at the day’s Camino de Santiago de Compostela walk. It is only when they experience the stress-reducing properties of walking meditation themselves, in the moment, as they walk the Camino, that they might start thinking of doing it on the way to work, and on the way home again, at the end of the working day.

Showing, not telling, helps our guests make permanent changes in their behaviour.

Everyone needs a place to retreat; a spot where the world grows quiet enough for the soul to speak. – Angie Weiland Crosby

Being a good role model is one of the most influential attributes of a good retreat host. There are several others. I thought I would list as many as I can think of below:

Personal Qualities

Transformational retreat hosts must be good listeners, compassionate, authentic and patient so that they can connect and build rapport with guests right from the very first contact. They should be inspirational, motivational, organised, flexible, adaptable, supportive, empowering, approachable, dedicated, resourceful, open-minded, humble, reliable, mindful, creative and observant (list not exhaustive.) Emotional agility is another vital quality, being aware of our own emotions and the feelings of others, makes it easier to manage our own and help others manage theirs.

Professional Skills

Fine-tuned facilitation skills are necessary for guiding group discussions, activities, and exercises in a way that encourages everyone to participate and to feel comfortable doing so – and if someone does not want to participate, that should be an acceptable option too. Clear and effective communication skills are needed to convey ideas, and instructions, and generate feedback. Well-developed problem-solving skills are essential for handling any issues or conflicts that may arise during the retreat. Strong organisational skills are required to manage the logistics of the retreat, including scheduling, accommodation, meals, transportation and activities. Flexibility and adaptability allow the host to adjust plans (sometimes at the last minute) based on the needs and dynamics of the group.

Specific Expertise

In-depth knowledge and extensive experience in their specific area of expertise, mindfulness, for example, is critical for a retreat host who wants to help their guests change their lives in a positive way. A retreat host should also possess the skills to educate and impart knowledge in a captivating and engaging manner. Cultural sensitivity is important to understand and respect diverse backgrounds and perspectives of guests, to ensure an inclusive and respectful environment.

Ethical Standards

Maintaining high ethical standards and professionalism in all interactions and decisions is fundamental for a transformational retreat host. Building a sense of community among participants creates a supportive and collaborative environment. Encouraging openness helps participants to share their experiences, but the host also needs to ensure that the privacy and confidentiality of guests’ personal information and experiences are respected.

Physical and Mental Well-being

Sufficient self-care is ABSOLUTELY ESSENTIAL for a retreat host, especially for introverted retreat hosts. Managing and sustaining their energy levels allows retreat hosts to remain fully engaged and supportive throughout the entire retreat, providing consistent guidance and support to guests. I learned the hard way never to start a retreat without fully charged batteries, and to top-up regularly during a retreat, even if it is just a day retreat.

Do I possess all these attributes and characteristics? Er …no. Some days I possess more of them than on other days. But I now own many more of these attributes and characteristics than I did when I started hosting retreats nearly two decades ago. Every retreat I learn something new, and often I adjust my approach accordingly. Hosting retreats is a never-ending learning process, and I love every minute of it.

Have I forgotten anything? Can you think of further attributes/characteristics a good retreat host needs?

In addition to the Camino de Santiago retreats that I host at my little French farm southwest of Bordeaux, I have also created 7 online courses, ex. The Purpose Protocols, The Roadmap to Resilience – from Burnout to Brilliance Protocol and The Change Careers without Starting from Scratch – each course is available with or without one-to-one support. To stay in contact, I invite you to subscribe to my newsletter, you’ll get immediate access to my free life crisis quiz.

“The great and glorious masterpiece of man is to live with purpose.” – Michel de Montaigne

Make Finding Your Life Purpose a Priority

Knowing my purpose in life, during the various stages of my career, and especially during major career changes (and yes, there have been several!) has been an extremely effective stress management strategy. Knowing my life purpose provided a clear sense of direction, it helped me clarify my priorities, allowing me to focus on what truly matters and reducing the stress associated with the characteristic uncertainty of life changes and transitions.

My life purpose essentially stayed the same throughout my working life, although the expression of it changed dramatically after each life and/or work change.

Two decades ago, I adopted this quote as my life purpose: “The purpose of life is not to be happy. It is to be useful, to be honourable, to be compassionate, to have it make some difference that you have lived and lived well.”
― Ralph Waldo Emerson

Transitioning from working as a medical doctor in a big city hospital to a small country practice to eventually starting my own business, as an introvert, certainly challenged me to figure out exactly what my core values are and to define my life purpose as clearly as I could manage. Doing so made me much more comfortable handling the stress these changes generated, and much more resilient as well.

During these career changes, mostly involuntary due to major health disasters, knowing my life purpose made it much less stressful to make major work and life decisions. My life purpose literally acted as a psychological anchor during these tough and uncertain times.

How does knowing your life purpose affect your working life?

Did you know that a 2017 Survey by LinkedIn of more than 8,000 professionals globally showed that only 30% of them felt that they were living their purpose at work? LinkedIn’s 2017 Workplace Purpose Index found that 73% of respondents said they want a career where they feel their job matters, indicating a high level of interest in finding purpose in their professional lives.

Knowing their purpose would enable them to choose a company to work for with similar values as their own, which would theoretically make for a much less stressful work environment. Or bring their values and purpose into their own business.

Since the pandemic, contrary to expectations, it seems that we are not more motivated to make the best of the life we have left, but less. Instead of feeling less stressed, we are as stressed as we always were, and some of us are more stressed than ever. Initially, we were all determined to change our lives for the better, intoxicated by our reclaimed freedom, until all our bad habits had reasserted themselves a couple of years later and the horror of the pandemic was fast becoming no more than a disturbing memory.

I felt as disillusioned as I used to feel in February when I failed yet again to stick to my New Year’s resolutions.

Having a flexible but well-defined life purpose changed that. To give meaning to our lives two years post-pandemic, investing time and energy to work out what your life purpose is could be a very effective stress management strategy.

As you may know, in another life I was a storyteller, an aspiring writer of far-fetched tales about dragons, so bear with me while I tell you Emma’s story, to illustrate what I mean.

Emma’s Epiphany

Emma Daniels was a high-powered businesswoman, known for her sharp acumen and relentless drive. As the CEO of a successful marketing firm, she had everything she thought she wanted: a thriving career, a luxurious apartment in the heart of the city, and a packed social calendar. Yet, despite her achievements, Emma felt a constant undercurrent of dissatisfaction.

During the pandemic, she lost her best friend, Sophia.

Sophia, intelligent and ambitious, climbed up the corporate ladder with singular determination. Her dream was to make enough money so that she could retire at 40, and she worked all hours to accomplish her dream. Finally, just when her dream was within reach, she died from COVID. All her life she worked herself into the ground and never took a day off to enjoy life – her plan was to start enjoying her life as soon as she was retired.

One evening, after a particularly gruelling day filled with back-to-back meetings and endless emails, Emma found herself unable to sleep. As she stared at the ceiling, she couldn’t shake the feeling that something essential was missing from her life. The constant pressure and the unending race to stay ahead were taking a toll on her health and happiness.

Tossing and turning in bed, Emma asked herself: “What’s the point of it all? What is the purpose of life? What am I doing with my life?”

The next weekend, seeking a momentary escape, Emma decided to visit a nearby park. As she sat on a bench, sipping her coffee and watching children play, she noticed a community group planting trees. Drawn to their enthusiasm and the sense of camaraderie they shared, she approached one of the volunteers, an elderly woman named Margaret.

Margaret explained that they were part of an initiative to create green spaces in urban areas, promoting environmental awareness and community bonding. Intrigued, Emma decided to join them, hoping that the physical activity and change of pace might help clear her mind.

Over the next few weeks, Emma found herself increasingly involved with the community group. She discovered a deep sense of fulfilment in contributing to something larger than herself. The act of planting trees and creating beautiful spaces for others to enjoy brought her a joy she hadn’t felt in years.

As she spent more time with the group, Emma began to reflect on her life and career. She realized that her relentless pursuit of professional success had overshadowed other aspects of her life that she once valued. This newfound sense of purpose in environmental conservation opened her eyes to the possibility of integrating her skills and passions in a more meaningful way.

Inspired by her experiences, Emma decided to pivot her marketing firm towards promoting sustainable businesses and eco-friendly products. She rebranded the company with a focus on environmental responsibility and community engagement. This shift not only aligned with her personal values but also tapped into a growing market trend, positioning her firm as a leader in green marketing.

With her business now reflecting her deeper values, Emma found that her stress levels significantly decreased. She felt a renewed sense of energy and enthusiasm for her work. The pressure to constantly compete and prove herself was replaced by a genuine passion for making a positive impact.

Emma also made more time for herself and her community. She continued to volunteer with the tree-planting group, finding solace and joy in the simple act of giving back. Her relationships with her colleagues and friends improved as she became more present and engaged, shedding the facade of the perpetually busy executive.

A Life Transformed

Emma Daniels’ journey from a stressed, high-powered businesswoman to a fulfilled, purpose-driven leader is a testament to the power of finding and living one’s purpose. By aligning her professional pursuits with her personal values, she not only reduced her stress but also created a more meaningful and satisfying life. Emma’s story is a reminder that true success is not just about achieving professional milestones but also about finding joy and purpose in the journey.

Finding your life purpose can significantly reduce stress by providing direction, increasing resilience, improving emotional agility, enhancing decision-making, facilitating better relationships, increasing engagement, and offering spiritual fulfilment. It creates a strong foundation for coping with life’s challenges and making stress more manageable and less impactful.

Life Purpose and Life Changes

As it happens, ;D I have created, with the much-appreciated input of my horses, an online course to help you do exactly that: the Determine your Life Purpose as you start your Next Chapter e-course.

In addition to the Camino de Santiago retreats that I host at my little French farm southwest of Bordeaux, I have also created 7 online courses, ex. The Purpose Protocols, The Roadmap to Resilience – from Burnout to Brilliance Protocol and The Change Careers without Starting from Scratch – each course is available with or without one-to-one support. To stay in contact, I invite you to subscribe to my newsletter, you’ll get immediate access to my free life crisis quiz.

How to Stay Strong When You Lose a Loved One

My mission is to help people through life challenges and transitions, like divorces, empty nests, voluntary and involuntary career changes, redundancies, losing loved ones etc.

My beautiful Barzoi, Arcady Nikolai, lost his uphill struggle against cancer on Friday morning. He has been my constant companion for years, and his absence has left me bereft. Even though I knew it was coming, it was no less painful when the moment came than if it had been unexpected.

Coping with the loss of this dearly loved one feels like stumbling around in the dark, I keep crashing into invisible walls. When I lost Belle, my heart-mind-and-soul mare, I coped by keeping myself to myself and creating the Guided Journey to Finding Closure after the Loss of a Horse.

My friends found it strange that I did not want to see anyone.

I am an introvert, and introverts grieve differently.

Introverts, who often find solace in solitude, may process their grief internally, reflecting deeply on their emotions and experiences. Introverts process their emotions privately. They often prefer to isolate themselves during times of loss, finding it easier to understand and cope with their grief away from social demands that can be completely overwhelming for introverts. Introverts may engage in introspective activities such as journaling and reading, which allow them to explore their feelings in depth and at their own pace. They might also seek the comfort of one or two trusted friends or family members who have had similar experiences, rather than larger social gatherings. This preference for intimate connections provides a safe space where they feel understood and supported without the pressure to outwardly express their emotions. By retreating into their inner world, introverts can navigate their grief in a way that aligns with their need for privacy.

I am also an empath.

Empaths, who are highly attuned to the emotions of others, grieve in a way that often involves deeply feeling not only their own sorrow but also the pain of those around them. They often need to find ways to protect their energy and create boundaries to avoid becoming emotionally drained. Self-care is crucial for empaths during times of grief; they often seek solace in nature as it allows them to process their emotions privately. Additionally, empaths might find comfort in supporting and comforting others who are grieving, as this aligns with their natural tendency to care deeply for others’ well-being. The empath’s grieving process is deeply interwoven with the emotional currents of their environment, necessitating a balance between empathy for others and self-compassion.

If you are an introvert and/or an empath, and like me, you are grieving the loss of a dog, allow yourself to grieve in a way that feels comfortable to you, and do not feel compelled to give in to pressure from your well-meaning friends and family who worry that your way of grieving is unhealthy.

Writing this post is part of my grieving process for Arcady, just as creating the Guided Journey to Finding Closure after the Loss of a Horse online retreat was part of my grieving process for Belle.

No course this time, just an article with a list of coping suggestions, specifically for empaths and introverts:

1. First and foremost, allow yourself to grieve, your way. Acknowledge your emotions and understand that it’s normal to feel sad, angry, bereft and lonely. Grieving is a personal process, and there’s no right or wrong way to do it.
2. Journal about your feelings can be a therapeutic way to process your grief. You can record memories, or simply express your emotions. Use this prompt, for example: Take some time to openly express the range of emotions you are experiencing since the loss of your dog. Are you feeling sadness, anger, relief, or a mix of many emotions? How has this loss impacted your daily routine and sense of well-being? Acknowledge and validate your feelings as a natural part of the grieving process.
3. Read books about emotional healing after a loss. Sometimes, reading about others’ experiences can provide comfort and insight into your own feelings. I found I’m Not a Mourning Person: Braving Loss, Grief, and the Big Messy Emotions That Happen When Life Falls Apart by Kris Carr useful. Or just read. Anything that will take your mind off your loss for an hour or two.
4. I am going to plant an almond tree in memory of Arcady. Planting a tree or creating a small garden in memory of your dog, cat, horse or person is an intensely comforting thing to do.
5. Despite your grief, be mindful. I spend a lot of time mindfully communing with the horses. There are many guided mindfulness sessions available on YouTube specifically designed for grief resolution.
6. Find or create a playlist of soothing music. Personally, I prefer uplifting music, but we are all different. You do you. Music can be a powerful tool for emotional healing.
7. Go for a walk in nature, perhaps in places where you used to walk with your dog. Or perhaps not. Perhaps later. Nature has a calming effect and can help you feel more grounded and centred. Or just sit quietly – this can help you connect with the immense healing power of nature as you find solace in familiar surroundings.
8. Mindful breathing releases tension and helps you find a sense of calm and control. Especially if you are on the verge of bursting into tears, for the 296th time. I do square breathing.
9. If you feel up to it, consider a short trip to a peaceful location. A change of scenery and some time alone in a new environment can be refreshingly restorative. If at all possible, I like to head for the beach. Blue Space, you know.
10. Be grateful. Of having been able to share part of your life with this awesome companion, of the friendship and love your dog brought into your life, and of everything and everyone else that you appreciate, even though your dog is no longer by your side.
11. Volunteer at a local animal shelter or donate to an animal charity in your dog’s name. Helping other animals can be a meaningful way to honour your pet’s memory.
12. Remember the good times, focus on the positive memories and the love you shared. Celebrate your dog’s life and the joy they brought into your world.

Be gentle with yourself during this time. Allow yourself to grieve in your own way and take the time you need to heal. If you find that your grief is overwhelming and interfering with your daily life, consider seeking the help of a therapist or counsellor who specialises in pet loss.

Because it was not just a dog. You’ve lost a faithful friend who loved you unconditionally.

retreatssouthoffrance

20 years’ experience hosting stress-busting escapes Connect with horses and walk the Camino de Santiago in southwest France
DM for more info

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What can I, as a guest do to ensure that my retreat is transformational – before, during and after my retreat?

You have finally decided that if you don’t take a break now, you will end up so burnt out that there will soon only be a small heap of ashes left of you. You have chosen to go on a Camino walking retreat in the southwest of France. You can’t wait to step onto the ancient path, surrounded by lush vineyards and rolling hills, while a sense of perfect peace fills your mind and melts your heart. You can already hear the rhythmic crunch of gravel under your boots and feel the gentle breeze carrying the scent of wildflowers as it starts to unravel the knots of stress that you have accumulated over YEARS. You know each step will bring you closer to not just your destination, but a deeper understanding of yourself and what truly matters. In this tranquil setting, with the Pyrenees as your backdrop, you fully intend to rediscover the joy of simple, blissful and thoroughly contented living.

Dance. Smile. Giggle. Marvel. TRUST. HOPE. LOVE. WISH. BELIEVE. Most of all, enjoy every moment of the journey, and appreciate where you are at this moment …”. – Mandy Hale

To ensure your Camino de Santiago retreat in southwest France becomes a truly life-changing experience, it’s crucial to approach it as a holistic journey that begins long before you set foot on said ancient pilgrimage route and continues well after you’ve returned home. This comprehensive process involves thoughtful preparation, full engagement during the retreat (as in giving it your all,) and mindful integration of your insights afterwards.

Before the Retreat

In the weeks or months leading up to your retreat, dedicate time to setting clear, meaningful intentions. This preparatory phase is about more than just logistics; it’s an opportunity to lay the groundwork for a dramatic personal transformation. Begin by contemplating your life’s current challenges, aspirations, and areas ripe for improvement. Consider writing an honest letter to your future self, discussing your hopes, fears, and dreams for this experience. Alternatively, create a vision board that visually represents ythe changes you wish to manifest by attending this retreat. This process of intention-setting not only clarifies your purpose but also plants the seeds for the insights and breakthroughs that may unfold along the Camino.

Physical preparation is equally important and can be a transformative process in itself. Start walking every day and gradually build up your stamina and increase your endurance. Start with shorter distances and slowly increase both length and difficulty, incorporating hill training to prepare for the varied terrain you’ll encounter. Practice walking with a small backpack to simulate retreat conditions, allowing your body to adjust to the weight and balance required. Focus on overall fitness, including strength training and stretching. This physical preparation isn’t just about avoiding blisters and fatigue; it’s an opportunity to begin tuning into your body’s wisdom and developing the mental resilience that will serve you on the Camino. When you received your full packing list email, there were also links to walking meditation and writing meditation, put both these into practice before you start the retreat, for maximum benefit.

Mental and emotional preparation should be another crucial part of your pre-retreat activities. Establish a daily meditation or mindfulness practice to cultivate present-moment awareness and increase your emotional agility. These skills will prove invaluable as you navigate the physical challenges and intense self-reflection induced by walking the Camino. Explore various techniques such as breath awareness, guided meditation, or guided visualisations (see YouTube for ôptions) to find what resonates with you. Download a meditation app and commit to daily practice. Additionally, delve into the rich history and cultural significance of the Camino de Santiago through books, films, documentaries, and online resources. Learning about the experiences of past pilgrims and the route’s spiritual heritage can deepen your connection to the journey you’re about to undertake. Study maps of your specific route, learn basic phrases in French and join online forums or social media groups for Camino walkers.

As your departure date approaches, take steps to create space in your life for this transformative experience. Inform colleagues of your absence and set up systems to manage work responsibilities while you’re away. At home, delegate tasks and simplify your schedule in the days leading up to your departure. Consider a digital detox or social media fast to begin shifting your focus inward. This process of “decluttering” your life is not just practical; it’s a symbolic letting go that prepares you to fully embrace the retreat experience.

During the Retreat

During the retreat itself, approach each day with a spirit of openness and curiosity. Embrace the physical and emotional challenges that arise, viewing them not as obstacles but as integral parts of your transformative journey. Reframe challenges as growth opportunities and celebrate small victories along the way. Use positive self-talk and mindfulness techniques to navigate difficult moments. Also, the Camino has a unique way of breaking down social barriers, fostering deep connections and authentic sharing among strangers who quickly become companions on the path.

Practice mindfulness throughout your journey, engaging all your senses in the experience of breathing, walking, eating, and interacting with others. Practice mindful eating when you stop to have your sandwiches along the way. Let the rhythm of your footsteps become a meditation, anchoring you in the present moment. Limit technology use to stay fully present, setting specific times for checking devices if necessary. This digital minimalism allows for deeper self-reflection and more authentic connections with your surroundings and fellow hikers.

Make a commitment to step outside your comfort zone regularly during the retreat. Say yes to new experiences, join group activities, and engage in meaningful conversations with other walkers from diverse backgrounds. These interactions often lead to unexpected insights and personal breakthroughs. Balance this social interaction with periods of solitude, using quiet time for deeper self-reflection and integration of your experience.

Journaling becomes a powerful tool for processing your journey. Set aside time each day to record not just the events of your retreat, but your emotional responses, insights, and questions that arise. Consider using prompts to dive deeper into your experiences, or incorporate sketches and collected mementoes to create a rich, multi-dimensional record of your transformation.

After Your Retreat

After returning home, resist the urge to immediately jump back into your regular routine. Instead, create a buffer of time for reflection and integration. Take a “decompression day” before returning to work. Consider writing a retrospective letter to your pre-retreat self. Review your journal entries, photos, and any mementoes collected along the way. Consider creating a mind map or visual representation of your key experiences and insights. This process of reviewing and synthesising helps to solidify the transformative aspects of your journey and begins to bridge the gap between your pilgrimage experience and daily life.

Identify the most significant learnings from your retreat and develop a concrete plan for implementing these changes in your life. Create SMART goals based on your insights, and consider developing a 30-60-90 day plan for gradually integrating new habits or perspectives. Review and adjust your action plan at 1-month, 3-month, and 6-month intervals. Consider attending a Camino walking retreat to reinforce your learning once a year. Share this plan with a trusted friend or family member who can offer support and accountability as you navigate the challenges of maintaining your transformation in familiar surroundings.

Maintain connections with fellow guests through group chats, social media, or planned reunions. Some of my guests create a WhatsApp group to update each other (and me!) with their progress. These relationships can provide ongoing support and inspiration as you each continue your personal growth journeys. Consider ways to “pay it forward” by sharing your experiences with others considering similar retreats or by supporting organizations that maintain the Camino routes.

Finally, remain open to the ongoing unfolding of insights sparked by your retreat experience. Your transformation doesn’t end when you return home; often, the real work begins as you integrate your learnings into daily life. Approach challenges with the same openness and resilience you did on the Camino. Regular check-ins, continued mindfulness practices, and a commitment to lifelong learning can help ensure that your Camino de Santiago retreat becomes not just a memorable experience, but a genuine catalyst for lasting personal transformation

In addition to the Camino de Santiago retreats that I host at my little French farm southwest of Bordeaux, I have also created 7 online courses, ex. The Purpose Protocols, The Roadmap to Resilience – from Burnout to Brilliance Protocol and The Change Careers without Starting from Scratch – each course is available with or without one-to-one support. To stay in contact, I invite you to subscribe to my newsletter, you’ll get immediate access to my free life crisis quiz.