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I want to start this email by thanking all those wonderful people who have written to me after my last email: I can’t tell you how heartwarming it was to receive your encouraging responses. The consensus was: “You do You.”

I was standing in the cue in the pharmacy, five people in front of me. The young woman at the desk was chatting to the pharmacist about the recent retreat she attended on the Ile de Ré. Knowing that this was going to take some time, my mind wandered…to my own retreats.

What does “You do You” mean to me? Again and again, I come back to what I believe I’m best at: helping women through difficult life transitions like career changes, divorce, relocation, menopause, empty nest syndrome, loss of a spouse/friend(incl 4-legged ones) or family member, retirement, starting a business, getting used to living alone, facing health issues etc. I have been through many life changes and learned a bit more about coping with the stress generated each time.

“Change can be exhilarating, intimidating, overwhelming, challenging, or liberating, depending on your perspective. Changing your perspective can positively influence your ability to cope with change, whether voluntary or involuntary.” Dr Margaretha Montagu

I have weathered many changes over the years – I am coming to the end of another life transition now – using one or more of my (ever-evolving) stress-dissolving strategies:

• Spending time in Nature, preferably while walking – the Camino de Santiago is easily accessible from here, but sitting in my courtyard watching the sun come up with a cup of coffee to hand is pure bliss too.
• Spending time with my horses, even watching them chomp away at their hay makes me happy. What makes me happiest, is when they help my guests master stress-eradicating coping strategies.
• Reading – I am unashamedly addicted to historical murder mysteries in English, French or, on occasion, Dutch.
• Writing – I am a devoted daily gratitude journaler, a member of 2 writing groups and I am a productive writer of articles, stories (mostly about dragons,) courses and books.
• Giving my time to a charity – the one I spend most time supporting has irresistible side benefits – it sells vintage clothes, shoes, books and bric-a-brac.
• Looking after myself mentally, physically and spiritually. I have managed to slow the progression of my eye disease by eating healthily and sticking to intermittent fasting for nearly 5 years now.
• Spending time with my friends, good food, good wine, good company and all that – but what I especially love is sharing my house, my little farm, and Gascony, the awesome region where I am blessed to live, with them.

I wondered if it would be possible to combine the strategies I use to get through life transitions/changes into one all-inclusive retreat?

I host a selection of retreats, each based on one/two of my carefully curated stress-busting strategies :

• The Camino de Santiago de Compostela Walking Retreats, feating Walking and Writing Meditation
• The Detox Your Body Detox Your Mind with Intermittent Fasting Retreats featuring the Slimming Daisies
• The Booklovers Binge Reading Retreats (including the Christmas Jolabokaflod Retreat) and the Write Your Story Writers-in-Residence Retreats based on my Write Your Way to Serenity online course.
• The Mindfulness and Meditation with Horses Retreats featuring Equine-facilitated Mindfulness and Equine-guided Meditation

Could I combine all 5 of these retreats into one all-inclusive retreat? Spreading the word about each individual retreat is hard work – it would be much simpler if I only have one retreat to advertise.

And what about my online courses/retreats? Could I use one or more of my courses during this one-of-a-kind monster retreat?

• Hoofbeats to Your Heart’s Calling: Finding Your Life Purpose Guided by Horses
• The Write Your Way to Serenity: A Guided Journaling Retreat Inspired by Horses
• Horses Mending Broken Hearts: A Guided Journey to Finding Closure after the Loss of a Horse
• The Burnout to Breakthrough Online Retreat (not horse-inspired)
• The Mindfulness and Meditation with Horses Teacher Training Course

And my books, all French-flavoured and co-written by my Friesian and Falabella horses, how could they fit into the all-inclusive retreat scheme?

• Embracing Change in 10 Minutes a Day: Simple Strategies, Smart Suggestions and Insight-giving Stories (Fabriqué en France Book 3)
• Mindfulness and Meditation Options: Featuring Equine-guided Mindfulness Meditation (Fabriqué en France Book 2)
• Self-Confidence Made Simple: The 7 Secrets of Supreme Self-Esteem for Women who want to live fulfilling, purposeful and prosperous Lives (Fabriqué en France Book 1)
• How To Make Your Next Retreat Your Best Retreat Ever (Fabriqué en France Book 4)

Everything I have created in the last decade was inspired and induced by a life transition, so theoretically, everything could be used to enrich my monster retreat.

But!

But, but, but…

What I want for my retreat guests, more than anything else, is time to relax, rest and recharge their batteries, in their own good time, at their own pace, while they benefit fully from connecting with my Friesians and Falabellas and reconnecting with Nature in one of the most beautiful parts of the world.

Also, I want this retreat to be structured in such a way that my guests will want to come back year after year for their reconnect-and-reset fix, to spend one blissful week in an as-familiar-as-a-favourite-winter-cardigan sanctuary, lightyears away from the overwhelming demands of their personal and professional lives.

Not asking much, am I?

So what do you think? Is it practically possible, without having to make the retreat 4 weeks long?

If you would like to follow my journey and help me manifest my new retreat, just click on the button below and leave your e-mail address. To help you get into the habit of manifestation journalling too, I have created a free 7-part online course., the Manifest a Stressfree Life e-course. You can also download my free 10 Top Tips to Make Your Next Retreat the Best Ever Checklist.

By clicking above, I agree to receive emails from MargarethaMontagu.com. I understand that all emails contain an unsubscribe link and that I can opt out at any time.

Having experimented with the Law of Attraction and having been thoroughly disillusioned more than a decade ago, I have had little time for the idea ever since.

Recently, a friend mentioned Human Design, and knowing nothing about it, I decided to look it up. According to this classification, I am a Reflector, not a Manifestor, which made me smile, and take the classification a bit more seriously, than I otherwise would have, as a scientist, because its effectiveness has not been confirmed by peer-reviewed research.

Ten years ago, I started a gratitude journal, and over the years, I became convinced of its powerful stress-reducing properties. Looking back, I realised that I also used it to set short, medium and long-term goals, and I wondered if that might have functioned as a manifestation activity. Could manifestation, in its simplest form, be nothing more than the brain’s Reticular Activation System (RAS) at work?

The RAS takes the information that we are constantly bombarded by from external sources, filters out the unnecessary and unimportant, and organises what is left into meaningful patterns. For example, saying an affirmation like “I am blessed” to yourself will trigger the Reticular Activating System, prompting it to notice any external validation for this affirmation.

In a similar way, keeping a manifestation journal can trigger the RAS to notice opportunities that will enable you to realise your dreams. Writing down your dreams helps clarify your intentions and focus your energy on working towards what you truly want. It allows you to track your progress over time, noting the steps you’ve taken and the milestones you’ve reached, which reinforces your commitment and motivation. Documenting your successes, no matter how small, also provides positive reinforcement.

I now more purposefully add my goals to my gratitude journal, to benefit from the support of my RAS.

The journaling prompts below can significantly increase the effectiveness of your manifestation journal by triggering your RAS:

• What is my ultimate goal and why is it important to me?
• What steps can I take this week to move closer to my goal?
• How will achieving my goal positively impact my life and the lives of others?
• What resources and support do I need to manifest my goal, and how can I access them?
• Who are the people that inspire me and how can I learn from their journeys?
• How can I celebrate my progress, no matter how small, on the path to my goal?
• What does my ideal day look like in vivid detail?
• How will achieving my current goal change my life for the better?
• What qualities do I most admire in others and wish to cultivate in myself?
• What/who am I most grateful for in my life right now?
• How do I envision my life five years from now?
• What obstacles do I currently face, and how can I overcome them?
• What positive affirmations can I use to empower my daily intentions?
• What acts of kindness can I perform to improve my and others’ well-being?
• What are my core values, and how do they guide my life’s choices?
• If fear was not a factor, what would I pursue immediately?
• What habits can I develop to bring me closer to my dreams?
• In what ways can I positively impact my community?
• What does success truly mean to me?
• What are the most significant lessons I’ve learned this year?
• How can I make my daily routine more aligned with my goals?
• What limiting beliefs do I need to let go of to move forward?
• How can I turn a recent challenge into an opportunity for growth?

To help you get into the habit of manifestation journalling, I have created a free 7-part online course. Just click on the button below and leave your e-mail address to start my Manifest a Stressfree Life e-course and download my 10 Top Tips to Make Your Next Retreat the Best Ever Checklist right away.

By clicking above, I agree to receive emails from MargarethaMontagu.com. I understand that all emails contain an unsubscribe link and that I can opt out at any time.

in the foothills of the Pyrenées Mountains

A retreat should be a refuge: somewhere you can escape to, a place where you feel safe, seen and heard.

I mentioned that I run old-fashioned retreats that first and foremost offer my guests a safe haven where they can thoroughly relax, rest and fully recharge their batteries.

But what is a safe haven?

My definition of a safe haven is my grandmother’s kitchen. In the blink of an eye, I can imagine myself back there, sitting at the rough kitchen table, my feet dangling in the air as my legs are too short to reach the floor. The whole room is saturated with the smell of baking bread, and my mouth is watering in anticipation of the thick slice of steaming hot bread, drenched in homemade butter, that my grandmother will soon put in front of me. While I wait, my legs swinging back and forth impatiently, I stare in fascination at the huge variety of herbs drying on hooks on the 300-year-old oak beams, humming absentmindedly along with Maurice Chevalier on the radio, as he sings about bicycling down the deserted country roads. Finally, my grandmother gets up from the table where she has been shelling peas from her potager, to check the bread. I hold my breath, is it ready yet?

For my guests, I have tried to create a similar experience here on my little farm, in deepest rural France. The setting is an ancient half-timbered farmhouse, renovated as authentically as possible, rustic but comfortable, surrounded by woods, sunflower fields, vineyards and lush meadows, where my horses are grazing peacefully. The breeze here carries the perfume of a thousand wildflowers, and birds serenade my visitors from dawn to dusk, through the night even, if you count in the wooing owl couple. Talking about the night, here you can lie in a sunlounger, -or should that be a moonlounger? – and breathlessly take in the millions of stars that fill the night sky, as there is barely any light pollution here.

Here you can sleep for hours, and most of my guests do. They often sleep 10-12 hours on the first night, some sleep 10 hours every single night they are at Esprit Meraki, which means, loosely translated from the Greek, « made with love. »

A safe haven, a refuge, created with love.

Uninterrupted sleep, safeguarded from the sudden nerve-wracking blast of an alarm clock, just when you are sleeping at your deepest can do wonders for your general wellbeing. I usually suggest that my guests switch their phones to airplane mode and sleep until they wake up naturally, whether it’s 10, 11 or 12 o’clock. Many of my guests haven’t dared to do that for years.

Soon, feeling safe and supported, my guests break free from the suffocating stress that threatens their physical and mental health – it dissolves like the morning mist at sunrise. Breathing sparkling fresh air brings a healthy flush to everyone’s cheeks and simple rituals like strolling up to the potager to pick some sun-warmed tomatoes for the evening’s salad – and eating as many straight again straight off the plants – become a pilgrimage back to a simpler, slower, stress-free way of living, a lifestyle wholeheartedly indulged in here in the unspoilt and largely unexplored southwest of France.

I feel it is crucially important that retreat guests have enough time, at the beginning of a retreat, to leave their troubles behind and disconnect from their often demanding personal and professional lives, before the retreat program starts in earnest. If they want to spend the whole time they are here reading a book in the shade of the gnarled-with-age lime trees, sipping fruit juice or homemade herbal tea, and listening to the horses grazing peacefully close by, that is fine too.

Finding a safe place to rest and recharge your batteries can be transformative too.

Rest is not idleness, and to lie sometimes on the grass under trees on a summer’s day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time. – John Lubbock

Emergency Burnout Assistance

I host old-fashioned retreats.

An old-fashioned retreat is one with a rustic charm reminiscent of a bygone era, where guests can escape the modern world’s fast pace and engage in traditional activities like nature walks, storytelling, journaling, bread-making etc. Meals are homemade from scratch using traditional recipes and locally sourced ingredients. The retreat emphasizes slow, simple living, while being present in the moment, combined with plenty of outdoor activities like hiking, wild swimming, forest bathing or stargazing to connect guests with the natural world.

Like Leonardo da Vinci, I believe that “Simplicity is the ultimate sophistication.”

These days, most retreats are bright, sparkling jewels in exclusive, exotic settings, often with a price tag to match. Nearly all retreats promise some or other sort of personal growth transformation, either emotional healing, spiritual awakening, increased physical fitness, stress reduction, relationship enhancement, leadership development, improved communication skills etc.

Groups are huge, ten to thirty people per retreat, and the retreat programs are busy. Accommodation is luxurious, meals are cooked by chefs hired for the purpose, catering for every possible diet, swag bags compete fervently for originality, excursions are plentiful, and additional options are varied.

My retreats are none of these things.

My retreats are like a soft, woollen, well-worn cardigan that you snuggle into every winter, that you wear year after year, just because it feels so wonderful against your skin, keeps you warm and carries so many happy memories. Just slipping it onto your shoulders makes you feel less stressed, it’s the first thing you reach for when you get home after a long day’s work.

Working as a medical doctor taught me that stress is either the cause or a contributory factor to a large number of dangerous physical and mental diseases, so during my retreats, I make sure my guests have ample time just to be…and breathe.

This has remained the primary focus of my retreats for more than a decade: to let my guests rest, relax, recharge their batteries, and…

Reconnect with Nature.

“I firmly believe that nature brings solace in all troubles.” – Anne Frank

Reconnecting with Nature is a powerful stress management strategy. Spending time in Nature can lower your cortisol levels and increase your serotonin levels, making you feel calmer and more content. It can also help you to sleep better, boost your immunity, your creativity (your problem-solving skills), and improve your cognitive function (including your memory.)

During an Esprit Meraki retreat, here is the sun-blessed and largely unspoilt southwest of France, you will have the opportunity to reconnect to Nature, guided by a small herd of Friesians and Falabella horses. Horses thrive in a natural environment, and spending time with horses enables us to immerse ourselves in Nature, surrounded by the sights, sounds, and smells of the outdoors, helping us feel more grounded and present in the moment, allowing us to let go of distractions and fully engage with our surroundings.

Year after year, my retreat “regulars” return to get their “nature fix” with bags full of carrots, for the horses, who recognize and welcome them with soft whinnies as they rush to the paddock the moment they arrive at Esprit Meraki.

Maybe it’s time to escape the hustle and bustle of daily life, immerse yourself in the serenity of nature and to find solace in its breathtaking beauty? To nourish your mind, body, and soul at an Esprit Meraki Retreat?

Because simplicity is not about deprivation. It’s about a greater appreciation for things that really matter.

Replies to this post:

I was so happy to receive your newsletter.As I read it, I thought, “Yes! A soft, woollen, well-worn cardigan!” It seems to me, too, that we need more of this in life.

Personally, I am turned off by the brighter, fancier, shinier “retreats” on offer. It is not what I’m looking for and somehow seems to muddle the idea of “retreat” with “five-star luxury break.” The two are not the same, and, generally, it shows. In fact, many seem to be in opposition to the “slow-down connection” that many of us crave, and the high price-tags are certainly restrictive.

Fortunately, there is room for everyone in this sphere: People who want the exotic, luxurious, gourmet, entertained experience can have that; those of us who want quiet, time, space, nature, breathing and fresh food can have that.

Honestly, though, everything about your retreats looks marvellous. I haven’t been in a position to attend one yet, but I look forward to doing so. From what I read in your blogs, they offers the kind of luxury I value. Robyn

I have thought about you often since staying with you last year. I will say, I personally did not expect to find such a serene and relaxing retreat, even though it was advertised as all of those things, I expected groups of people, organised ‘fun’, queuing for bathrooms and noise at nighttime.

I experienced the opposite and more. It was a quiet retreat with just myself and the lovely Carmella, and I still think about the camino walks, your AMAZING food, our chats not to mention just enjoying the surroundings. To feel at home in a stranger’s home is testament to what a fantastic host you are and the thought you put into everything. I did not think at any point that I had paid too much for the experience.

It may be that the social-media generation we have now are looking for all of those ‘sparkly’ things you have mentioned to experience and to advertise. But authenticity is priceless, and I believe that’s what you have and what you are. I know that I would love to visit again and also do the full Camino, maybe next year. Sarah

I have been hosting small group Camino de Santiago hiking retreats and Meditation with Horses retreats for more than a decade, here at my house in the southwest of France. Last week, I came across this post in a group: “Would you go on a private wellness retreat?”

The response was such an overwhelming “Yes!” that I started wondering why so many people are interested in attending a retreat on their own. Would I want to attend a solo (private) retreat?

I can see the attraction of a tailor-made private retreat: escaping from the ever more urgent demands and digital overwhelm of everyday life, spending a few days on my own, focusing on my own needs, taking activities at my own pace and in my own time, with one-on-one attention from the retreat leader…the idea has a certain appeal.

My research revealed that a variety of solo (private) retreats are offered in various parts of the world. I discovered that people attend private retreats

• To prevent/recover from burnout. A solo retreat offers you the privacy to gain deeper insight into yourself, your values, and your purpose in life. Spending time alone, away from the distractions and demands of daily life can empower you to identify your strengths and weaknesses clearly and adjust your lifestyle to avoid/bounce back from burnout.
• To process overwhelm. If you feel overwhelmed by the multitude of decisions you face in your personal or professional life, a solo retreat can provide a secure environment where you can make important decisions with greater clarity and confidence.
• To deal with past traumas, grief, or emotional injury, in a safe and supportive space. Being alone enables you to confront your emotions, process difficult experiences, and begin the journey towards healing, health and wholeness.
• To reconnect with nature. Spending time alone in nature can be intensely rejuvenating and restorative, helping you to find inner peace, serenity, and rediscover your sense of awe and adventure.
• To get unstuck. During a solo retreat, you’ll have the opportunity to reflect on your past experiences, evaluate your current circumstances, and set meaningful objectives for the future.
• To escape your stifling, boring and monotonous daily routine. A private retreat allows you to explore a new location, a different culture, and alternative habits and gain a fresh perspective on your life, in your own time and at your own pace.
• To unleash your creativity (and increase your ability to solve problems.) With time to yourself, you can often reignite the spark of inspiration that may have dimmed in the hustle and bustle of daily life.
• To expand your spiritual practice. A solo retreat can enable you to commune with your innermost self and explore your relationship with the divine in a profound and meaningful way.
• To disconnect from digital overload: If you struggle with technology addiction, a solo retreat provides a much-needed break from the constant bombardment of information allowing you to reduce your stress levels, reconnect with your senses and engage fully with the present moment.

A private wellness retreat offers a break from the demands and stresses of daily life, providing you with the chance to rest, relax, and replenish your energy reserves. It can be a catalyst for personal transformation, enabling you to confront challenges, overcome obstacles, and develop new skills, habits or perspectives.

Convinced of the possible benefits of solo retreats, I have added this option to my collection of onsite retreats in the southwest of France. I now also offer the option of adding a private coaching session to my online retreats.

A man can be himself only so long as he is alone, and if he does not love solitude, he will not love freedom, for it is only when he is alone that he is really free. – Arthur Schopenhauer

©MargarethaMontagu

Don’t Fake It Until You Make It, Face It Until You Make It

In the world of personal development, the phrase “fake it until you make it” has been widely circulated as a mantra for success. It suggests that we should act confidently as if we are already successful, even if we haven’t achieved that yet what we are hoping to achieve. While this advice may offer a temporary confidence boost, it often falls short of fostering genuine growth. A more effective approach, one that encourages authentic growth and lasting resilience, is to “face it until you make it.”

Working with horses, I very quickly discovered that this suggestion was not a good idea. It provides a compelling illustration of why the “fake it until you make it” approach is ineffective and can even be potentially harmful. Horses are highly attuned to human emotions and intentions. When we interact with horses, we must communicate clearly, honestly and authentically, as any attempt to fake competence is quickly detected and interpreted.

Drop the Facade

The concept of “faking it” implies creating a facade, a superficial projection of confidence and/or competence that may not align with our actual abilities. It encourages us to suppress our insecurities, ignore our doubts, and pretend to be something we are not – yet. While this approach might lead to short-term gains, it often neglects the underlying issues that hinder progress.

Horses respond to nonverbal cues, body language, and emotional energy, rather than words alone. They can sense incongruence between what we are feeling internally and what we are projecting externally. For instance, if someone is anxious or unsure but attempts to appear confident, a horse will immediately pick up on this discrepancy. As a result, our interaction with the horses may become strained or unproductive.

Instead of masking our insecurities with a facade, “facing it” means that we confront challenges head-on, acknowledge our weaknesses, and that we actively work to overcome them. It requires you to be honest with yourself, to embrace your vulnerability, and to be willing to endure discomfort for the sake of growth. While this path may seem daunting, it ultimately leads to greater self-awareness and increased resilience.

Adopt Authenticity

When we approach horses facing any fears or uncertainties and authentically, we can establish a deeper connection with the horses. Being with horses also requires us to be present, aware, and responsive to the horse’s feedback. Faking confidence or competence may lead to ineffective communication and missed opportunities for learning more about the horses and about ourselves. Embracing your vulnerability authentically fosters trust and mutual respect between you and the horse, laying the foundation for a more meaningful partnership.

Authenticity breeds trust and credibility. When we are honest about our abilities and limitations, we earn the respect of others. This way, we can build stronger relationships, based on trust.

Increase Resilience

In addition, “facing it” cultivates resilience in the face of adversity. Rather than avoiding challenges or pretending they don’t exist, confronting obstacles head-on helps us develop the resilience needed to navigate life’s inevitable setbacks. It helps us adapt to changing circumstances, so that we can emerge stronger and more capable as a result.

I am launching a new business venture this year. My eye problems is forcing me to do less onsite retreats here in the south of France, so I’m taking as much of what is practically possible online, as horse-inspired virtual retreats. This time, instead of putting on a front of unwavering confidence, I’m acknowledging the risks and uncertainties inherent in this new endeavour, which might well be a complete disaster. I am actively seeking feedback, I’m doing my best to learn from challenges, and pivot when necessary, all while staying true to my vision and values for this new part of my business.

My horses taught me the importance of authenticity, and genuine communication at all times. “Facing it until you make it” involves self-reflection, introspection, and continuous learning. I constantly have to confront my fears, insecurities, and limiting beliefs, accept my vulnerability and seek opportunities for growth, which allows me to gradually build the skills needed to achieve my goals.

Mindset Matters

“Facing it” fosters a growth mindset—the belief that abilities and skills can be developed through dedication and hard work. Rather than fixating on external validation, a growth mindset enables us to view challenges as opportunities for learning.

A “Faking it until you make it” mentality can cause imposter syndrome, the fear that we will be exposed as frauds if we don’t maintain the facade of success. This constant pressure to prove yourself can lead to burnout, and a sense of emptiness despite repeated achievements. One of my virtual retreats addresses the current Burnout Epidemic.

Summary: To truly thrive in today’s fast-paced and unpredictable world, we must embrace authenticity, vulnerability, and increase our resilience. By facing challenges head-on, acknowledging our weaknesses, and committing to continuous growth, we can cultivate the inner strength needed to navigate life’s trials and tribulations. So, rather than faking it until you make it, have the courage to face it until you make it—the journey may be challenging, but the rewards are infinitely more fulfilling.

Journal Prompts

Navigating Challenges with Courage: Empowering Journal Prompts for Authentic Growth

• Think about a time when you received feedback that was difficult to hear. Rather than dismissing or internalizing it, how can you approach this feedback with curiosity? What opportunities for learning might emerge from accepting constructive criticism?
• Consider your long-term goals and aspirations. What fears or insecurities are holding you back from pursuing these goals wholeheartedly? How can you cultivate the courage to step outside your comfort zone and pursue your dreams with authenticity and determination?
• Reflect on a recent situation where you felt the urge to “fake it” or put on a facade of confidence. What were the underlying reasons for this need? How might embracing vulnerability and authenticity have changed the outcome?

“Cultivating authenticity isn’t just about being genuine with others; it’s also about being genuine with ourselves. When we embrace vulnerability and face our fears with honesty, we forge deeper connections and achieve greater success in all aspects of life.” Brené Brown, a research professor at the University of Houston and the author of several bestselling books, including “The Gifts of Imperfection” and “Daring Greatly.”

©MMontagu

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A Moving Meditation for Stress Reduction and Inner Harmony

In our modern world, filled with constant noise and distractions, a “new” trend has emerged called “silent walking,” and it’s all about escaping the chaos that surrounds us. I had to smile when I first came across this “new” trend. So we have come full circle: we started with the great writers of our time recommending long, silent walks to increase creativity, we then slammed on our headphones so that we could listen first to the radio, then to our favourite music on tapes and CDs, then to podcasts and audiobooks, and now we are right back to walking in silence. We are, once again, seeking ways to reconnect with ourselves and the world around us. In this article, we’ll explore the “new” silent walking trend and its benefits.

The Surprising Power of Silence

What has changed since famous writers like Henry David Thoreau, who said “Methinks that the moment my legs begin to move, my thoughts begin to flow,” started to encourage us to walk?

Mindfulness, enabling us to connect with our surroundings on a deeper level, has become a popular practice.

Mindful walking, in silence, has become more than just a leisurely stroll; it’s now a deliberate practice of walking in complete silence, without any external distractions.

Dr. Sarah Turner, a clinical psychologist, emphasizes the importance of silence in our busy lives. She states, “In a world that bombards us with constant noise and information, silence becomes a precious commodity. Silent walking offers a unique opportunity to escape the noise and rediscover the beauty of the world around us.” It’s often done in natural settings, such as parks, forests, or along the shoreline, where the sights, sounds and smells of nature can be appreciated.

On TikTok, people are taking part in a challenge to stroll without the accompaniment of music or podcasts. Is it just me, or is there a certain irony to this statement? Mady Maio, who started the trend, said: “Every time I finish a silent walk, I have a new idea for my business, I’ve untangled a weird situation in my head that I’ve been ruminating over and I feel like a lot of my current question marks get answered.”

Dr Raafat Girgis says, “Staying away from noise can cultivate a sense of awareness and connection with your environment, promoting mental clarity and reducing rumination or intrusive thoughts. Silently walking in nature allows the brain and body to focus on the present moment, thus reducing excessive, repetitive thinking that can increase stress. Also, external noise causes brain stimulation in the nervous system, which “responds by raising levels of stress hormones in the brain. While in nature, removing the stressors and replacing them with quiet thought with no interference … your mood improves naturally. Even though silent walking is now presenting itself as new and trendy, some religious groups have practised it as mental health treatment “for some time.”

Indeed. For several centuries, in fact.

Mindfulness Revisited

So focusing on each step and paying attention to the environment, helps us to clear our minds and reduce stress. This concept is echoed by mindfulness expert, Dr. Emily Roberts, who explains, “Silent walking is a form of moving meditation. It allows you to let go of your worries and immerse yourself in the sensory experience of walking. It’s a powerful tool for reducing anxiety and improving mental clarity.”

Physical and Mental Benefits

The silent walking trend isn’t just about finding inner peace; it also offers a range of physical and mental health benefits. Dr. Mark Davis, a physician and advocate of silent walking, notes, “Regular silent walking can improve cardiovascular health, strengthen muscles, and help with weight management. It’s a low-impact exercise that can be enjoyed by people of all fitness levels.”

Furthermore, silent walking has been linked to improved mental well-being. Dr. Lisa Patel, a psychiatrist, states, “The practice of silent walking can boost mood, reduce symptoms of depression, and enhance overall emotional well-being. It provides a break from the constant chatter of our minds and allows us to be in tune with our feelings.”

Disconnect to Reconnect

In today’s hyper-connected world, we are slowly realizing that for our mental well-being, we need to regularly disconnect from screens and digital distractions. Silent walking provides an opportunity to do just that. Julie Adams, a silent walking enthusiast, shares her experience, saying, “I used to spend hours scrolling through social media and watching TV, but I felt disconnected from the real world. Silent walking has helped me unplug and reconnect with nature and myself.”

So take your airpods out, and join the Silent Walking Movement.

An Insightgiving Way of Life

Silent walking isn’t just a passing trend; it’s becoming a way of life for many. As Dr. Davis aptly puts it, “Silent walking is a trend worth embracing. It’s a gentle reminder that in silence, we can find solace, clarity, and a renewed appreciation for the world around us,” and Maria Rodriguez, a dedicated practitioner, says, “Silent walking has become a daily ritual for me. It’s a time when I can reflect, recharge, and appreciate the simple beauty of life. It has transformed the way I see the world.”

Getting Started

If you’re interested in trying silent walking, all you need is a quiet place to walk and a willingness to embrace silence. Start with short walks in a park or nature reserve. Pay attention to each step, the sensation of your feet touching the ground, and the sounds of nature around you. As you become more comfortable, you can extend the duration of your walks.”

Here at Esprit Meraki, during our Camino de Santiago de Compostela walks, guests do exactly that, but we call it “walking meditation or “mindful walking.”

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After a walking meditation, guests are encouraged to do a writing meditation here at Esprit Meraki using the following prompts: Did you notice any shifts in your thoughts, emotions, or mindset during your meditation? Did any insights emerge while you walked mindfully? Were there any challenges or distractions that arose during your walking meditation? How did you overcome these? Did you have any breakthrough moments? Consider how you can integrate the lessons learned from your walking meditation into your daily life. Are there specific actions or insights you can use to enhance your overall well-being?

The rise of the silent walking trend is a testament to our innate need for silence and connection in an increasingly noisy world. As more people seek refuge from the constant hustle and bustle of modern life, silent walking can provide a path to serenity and self-discovery.

So, if you’re looking for a way to escape the neverending noise and find peace in stillness, consider taking a silent walk – or even better, come on a Camino de Santiago de Compostela Walking Retreat here in the south of France, to discover how immersing yourself in nature and mindfully using all five senses – touch, sight, hearing, smell, and taste – can become a feast for the senses and dramatically reduce stress.

Discover the Art of “Savoir Vivre” in the Picturesque Southwest of France!

Are you ready to embark on a captivating journey through the idyllic landscapes of the Southwest of France? Join me as I share the enchanting tales of life in this picturesque region. Each month, I pour my heart into crafting the Savoir Vivre Vignettes newsletter, a window into my world and the soul-stirring experiences that unfold here. To receive this monthly dose of inspiration, simply subscribe to Savoir Vivre Vignettes by clicking the link below. As a subscriber, you’ll be the first to receive exclusive stories, insightful articles, and early-bird/last-minute special offers on upcoming online and onsite retreats. Subscribe to my Savoir Vivre Vignettes Newsletter – and start my eye-opening, mind-altering and entirely free Journal Yourself Stressfree e-retreat and download my Top 10 Tips to Making Your Next Retreat Your Best Ever e-guide.

What do you do when you are emotionally injured? Do you realise when you need emotional First Aid?

When you accidentally cut yourself while preparing your dinner, you know that you need to stop what you are doing, wash your finger and stem the bleeding. Once that’s done, you know you have to disinfect the wound and then cover it with a band-aid, to keep it from getting infected.

We know what we need to do when we get physically injured.

But do we know what to do when we get emotionally injured?

Betrayal, rejection. bullying, abandonment, humiliation, failure, isolation and neglect are all examples of emotional injuries.

If you, for example, who barely ever ask for help, finally are forced by circumstances to reach out and ask for help, only to be refused and rejected, you have been emotionally wounded.

You need urgent emotional first aid.

You need to stop what you are doing. Recognise that you have been emotionally injured and accept your feelings about the injury without judgment: whether you are angry frustrated, hurt, lost or sad…validating your emotions is the first step towards healing.

Next, you need to stem the emotional bleeding – aka rumination – promptly. Dwelling on it, rerunning the incident again and again in your mind, wastes valuable emotional energy that can be used much more effectively to start the emotional healing process. The best way to disrupt unhealthy rumination is to distract yourself by engaging in a task that requires concentration, for example, completing a crossword, even if it’s just for 3 minutes.

How do you heal an emotional injury?

1. Talk to someone you trust: Sharing your feelings with a trustworthy friend or family member can be both therapeutic and cathartic. If appropriate, join a support group: Connecting with others who have experienced similar emotional injuries can validate your feelings and help you cope with the injury. If the emotional injury is severe or persists despite your efforts, seeking help from a therapist can be immensely beneficial.
2. Focus on activities that nourish your mind, body, and soul. Regular exercise, a balanced diet, and sufficient rest can positively impact your emotional well-being. Writing, especially journalling, or any other creative activity can be a productive way to process emotions and gain new insights. Take care of your emotional health just as you do take care of your physical health.
3. To avoid future emotional injury, set healthy boundaries with people who might be causing or exacerbating emotional injuries.
4. Consider forgiving the person or situation that caused the emotional injury. Forgiveness doesn’t mean condoning their actions but can free you from carrying the burden of resentment.
5. Notice emotional injury in others and reach out, a simple text is often enough: “Helping you make it through this dark phase in your life is my priority. I’m here for you, whenever you need me” or “This is a tough time for you. What can I do to help?” Helping others cope with emotional injuries is one of the best ways of learning how to cope better with your own.

To AVOID emotional injuries, you may want to investigate this popular and powerful online retreat :

This month’s TED talk, Emotional First Aid by Dr Guy Winch, has had 13,360,748 views and more than 400 000 likes.

Journaling can be a powerful tool for coping with emotional injuries and applying emotional first aid. These journaling prompts can help facilitate emotional healing:

Describe the emotion you are feeling right now. Explore its intensity, triggers, and any physical sensations associated with it.

Write a letter to the person or situation that caused the emotional injury. Express your feelings, but this time, allow yourself to release any anger or resentment you’ve been holding onto.

Make a list of your inner strengths, skills and qualities that have helped you cope with emotional injuries in the past. How can you leverage these strengths to heal from the current emotional injury?

Write down positive affirmations that counteract any negative self-talk or limiting beliefs you may have developed as a result of the emotional injury, ex.

1. I am worthy of love and acceptance: I recognise that rejection does not define my worth. I am deserving of love and acceptance just as I am.
2. Rejection does not diminish my value: I acknowledge that rejection is a part of life, and it does not diminish my value as a person. I am still valuable and deserving of support.
3. I release the need for external validation: I no longer seek validation from others to define my self-worth. I love and accept myself unconditionally. I am good enough, regardless of any rejections I may face.
4. I let go of past rejections: I release the grip of past rejections on my emotions and thoughts. I am free to embrace new opportunities and experiences. Rejection may shake me, but it will not break me.
5. I am not defined by others’ opinions of me: I let go of the need to please everyone or to be universally liked. I am defined by my own values and beliefs.

Journaling regularly can help you gain insight into your emotions. If you find that emotional injuries are significantly impacting your daily life, seeking support from a mental health professional is essential for further guidance and assistance.

Pay attention to yourself and learn how you, personally, deal with common emotional wounds. For instance, do you shrug them off, get really upset but recover quickly, get upset and recover slowly, squelch your feelings, or …? Use this analysis to help yourself understand which emotional first aid treatments work best for you in various situations (just as you would identify which of the many pain relievers on the shelves works best for you). The same goes for building emotional resilience. Try out various techniques and figure out which are easiest for you to implement and which tend to be most effective for you. – Dr Guy Winch

If you would like to receive notification of when another Monthly TED talk is published, please  subscribe to my Savoir Vivre Vignettes newsletter and receive a free access to my Journal Yourself Stressfree online retreat.

#MoreMeaningfulMondays Series

It’s Monday morning. Again.

I’m still at it, trying to help you (and me!) get through Mondays, and not only get through Mondays, but make Mondays a bit more MEANINGFUL.

I like to set myself challenges.

Monday mornings can be seriously depressing, I know…just for a moment, though, let’s look upon this Monday as a fresh start, a day to set one or more intentions, and embrace new opportunities. I make my Mondays more meaningful by combining two powerful practices: drinking coffee and journaling. This dynamic duo can help you start your day, and your week, with a certain amount of determination. So, grab your favourite mug, fill it with your best brew, find a cosy spot, and let’s explore how coffee and journaling can transform your Monday mornings.

Coffee is my Essential Monday Morning Fuel There’s something magical about that first sip of coffee in the morning, any morning, but especially Monday mornings. Beyond its invigorating smell and taste, coffee can provide a powerful boost of energy that can jumpstart your day. The caffeine can stimulate your mind, help you focus, and make you more alert, setting the stage for a (surprisingly) productive Monday. As you savour each sip, MINDFULLY, allow yourself to become fully present and appreciative of the moment and the potential this Monday holds.

Dispel the Monday Morning Blues Journaling can bring loads of interesting insights, so as you sit down with your coffee, take a few moments to write a couple of words in your journal. What and who are you grateful for this Monday morning? This act of putting pen to paper/fingers on keyboards, helps you set intentions for the day, acknowledge your emotions, and gain perspective on what actually matters to you:

Monday Morning Prompt: What are three intentions you want to set for yourself this Monday? How can these intentions positively impact your day, your week, and your overall sense of fulfilment? Take a few moments to write them down and explore why they are important to you. Consider how you can align your actions, mindset, and priorities with these intentions to create a truly meaningful Monday.

Grab another Cup if you are still not properly awake and write some morning pages. A popular form of journaling, writing morning pages is a concept introduced by Julia Cameron in her book “The Artist’s Way.” Morning Pages involve writing three pages of stream-of-consciousness thoughts, without any censorship or judgment. This practice helps clear mental clutter, unleashes creativity, and allows you to explore your innermost desires. More about Morning Pages.

Go to a Coffee Shop If you have difficulty waking up on Monday mornings, take it slow. Create your own Monday Morning ritual. Visit a local coffee shop. The ambient noise, gentle chatter, and cosy atmosphere can provide a soothing backdrop for your creativity (as in problem-solving ability) to flourish. Coffee shops also offer a sense of community, giving you the opportunity to connect with fellow coffee enthusiasts or observe the bustling Monday morning routines of others, sparking new ideas for your own. Find out how to unlock the transformative power of Journaling.

By dedicating this time to yourself at the beginning of the week, you’ll set a positive tone that can carry you through the rest of the day, and even the rest of the week.

May your Mondays be filled with meaning!

More Musings HERE.

Discover the Art of “Savoir Vivre” in the Picturesque Southwest of France!

Are you ready to embark on a captivating journey through the idyllic landscapes of the Southwest of France? Join me as I share the enchanting tales of life in this picturesque region. Each month, I pour my heart into crafting the Savoir Vivre Vignettes newsletter, a window into my world and the soul-stirring experiences that unfold here. To receive this monthly dose of inspiration, simply subscribe to Savoir Vivre Vignettes by clicking the link below. As a subscriber, you’ll be the first to receive exclusive stories, insightful articles, and early-bird/last-minute special offers on upcoming online and onsite retreats. Subscribe to my Savoir Vivre Vignettes Newsletter – and start my eye-opening, mind-altering and entirely free Journal Yourself Stressfree e-retreat and download my Top 10 Tips to Making Your Next Retreat Your Best Ever e-guide.

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Radiate Your Best Self: Cultivate Physical and Mental Wellbeing this Summer

#SavoirVivreVignettes

Good morning! I wish each and every one of you un très bon Dimanche!

It’s FINALLY summer here in the southwest of France – we had one last horrendous storm on Wednesday night – but now the sun is shining with all its might, and temperatures are soaring into the low thirties.

Today, I’m looking forward towards the summer months. Now that summer’s here, I’m determined to make the most of this until-now-elusive season. I will be hosting retreats, the Mind the Horses retreats are more popular than ever, with the Camino de Santiago Hiking retreats a close second.

This year I will also be hosting a couple of Midlife Rennaissance Retreats again.

I am seriously into journaling these days, and to make the most of the summer, I created a couple of journaling prompts to get me going. I’m adding them below, in case you want to use them to get the most from your summer too:

1. Reflect on your favourite summer memories from childhood. How can you incorporate elements of those experiences into your plans for this summer?
2. Write about your ideal summer day. Describe the sights, sounds, and activities that would make it perfect. How can you create moments that align with your vision?
3. List five new places or attractions in your area that you’ve been meaning to explore. Make a plan to visit at least one of them this summer and write about your experience.
4. Describe a skill you’ve always wanted to master. How can you dedicate time to pursuing this interest during the summer? What resources or tools will you need?
5. What books have you’ve been wanting to read or movies do you want to watch? Create a summer reading/watching list and set aside dedicated time to indulge in these forms of entertainment -without feeling guilty!
6. Reflect on your physical and mental health goals for the summer. Eh oui, a difficult one. What activities can you incorporate into your daily summer routine to support these objectives? How about walking regularly? How will you track your progress? Or come to the south of France for a Camino de Santiago walking retreat! It will do you loads of good, physically and psychologically.
7. Write a gratitude list focusing on the summer. List at least five things you’re grateful for during this season and explain why they bring you joy. Make time to appreciate these things throughout the summer.
8. Describe a challenging or uncomfortable experience you’ve had in the summer in the past. Getting sunstroke, for example, because you didn’t drink enough water. Reflect on the lessons you learned from it and consider how you can approach similar situations differently this summer.
9. Write a letter to your future self, envisioning where you want to be at the end of the summer. Outline your aspirations and intentions. Reflect on this letter at the end of the season to see how far you’ve come.
10. Take a moment to disconnect from technology and spend time in nature. Write about your experience and how it made you feel. Find ways to incorporate more outdoor activities into your summer plans. Did I mention the Camino de Santiago walking retreats? You can even do some Camino walking during the Mind the Horses retreats…

My plans for the summer are ambitious, I want to finish my Horses Mending Broken Hearts: A Guided Journey to Finding Closure after the Loss of a Horse online retreat and invest some time in promoting my Write Your Way to Serenity: A Guided Journaling Retreat Inspired by Horses and my Hoofbeats to Your Heart’s Calling: Finding Your Life Purpose with Horses online retreats. I will be doing that sitting in a deck chair soaking up the sun or in the shade of the 200-year-old lime trees next to the house.

What are your plans for the summer?

If you haven’t decided yet, how about responding to a couple of the prompts above?

Wishing you a sun-drenched summer,