Slovenia Wellness Retreat
How am I going to find the words to describe how life-changing it was to be a part of my very first Women's Wellness Retreat?? I will do my best . . .
Last fall, my friend here in Vicenza - Emily Thompson - looped me in regarding a retreat she was planning for the spring. There were several things on the list of activities that I was unfamiliar with, compared to the few things I was maybe 1% familiar with. But the whole idea called to me nonetheless.
First, I had to convince Scott to let me go, since the price tag was a little out of our comfort zone. Over the course of several days, we finally found a compromise which involved me giving up the opportunity to visit him in Morocco around the same time. It needed to be one or the other, and I chose the retreat.
The location was magical, remote, peaceful, and exquisitely picturesque . . .
(Photo credit: Emily Werner)
Wednesday, April 8th: Situated on a mountain ridge near Velenje, Slovenia, Veduna Farm was worth every kilometer and tight switchback turn to get there. Lexi, a friend from my ward in Vicenza, rode with me for the 4-hour drive and we talked the entire time. It was fun to have so many shared topics to chat about, including our mutual love for the TV show "Survivor".
Halfway there, we stopped at a service/rest area next to the freeway in Slovenia. We were very surprised to see a gorgeous buffet of colorful and healthy foods to choose from - cafeteria style. There was a robust salad bar, with breads and crackers nearby . . .
At the Veduna Farm, I shared a room with my friends Marnie and Lauren Parker, who now live in Germany. Since I arrived first (and I tend to sleep like a hot tamale), I chose the bed next to the door that leads out to the balcony. The first order of business was to turn down the radiator and crack the door to cool things off a bit.
Veduna Retreats is a 24-hectare farm with ancient forests and wild meadows to explore (= 59 acres). The property is situated on a steep hill that overlooks the valley, allowing you to see multiple mountain ranges off in the distance, yet it is only about 15 minutes from a good-sized town (Velenje) with plenty of shopping and amenities.
Anna and Chris (the owners) have worked incredibly hard to create a meaningful space for guests. They have installed solar panels and flat-plate collectors on the rooftops, and they are self-reliant with water, electricity, and other necessities. They have built several greenhouses and they also use a permaculture technique for gardening.
To understand what permaculture gardening is, here is a great tutorial on YouTube: (9 minutes)
The one thing that could be improved at Veduna Farm is the "parking lot". It's essentially a long, narrow ledge between a steep shoulder and a steep dropoff. The scene from Princess Bride comes to mind . . . "As . . . you . . . wish . . ." with Wesley tumbling pell-mell down the mountainside.
I had to do a 12-point turn just to get my car to look this good, taking great care to NOT tumble over the front edge and down the hill . . .
These two buildings (next door to the guest building) are mostly for the owners and their staff. On the upper floor of the dark green building is a spacious and light-filled yoga studio and bathroom. This is also where we could meet up in the afternoon for a tasty treat (for purchase), because in the "foyer" area there was a small gathering area with cushioned seats around a large table. There was also a large deck off to the right with cushioned seats and sweeping views.
The natural pool is . . . well . . . natural. They don't use any chemicals in it, but there are several aerating springs that bubble up around the perimeter and maybe that helps to prevent any stagnation. As far as I know, only one person was brave enough to actually SWIM in it, while alternating with the sauna. She got a little chilled, though, and it took her quite a while to get rid of the shivers afterwards. She lamented that maybe she hung out in the cold water a little too long . . . (30 minutes). With the air temperatures plummeting down into the 30's at night, I'll bet the water felt like a shocking polar plunge!!
But it sure was pretty . . .
Video of the swimming hole here: (7 seconds)
I didn't actually use the sauna at all . . . I'm just not much of a sauna person. Breathing hot air in an enclosed space makes me feel a bit claustrophobic. I prefer breathing cold air and NOT sweating if I can help it. I know it's supposed to be really good for you, but . . .
Upstairs in The Nest is where we would have our meals . . .
Whenever I'd go sit in a comfy spot outside, it was soothing just to hear the birds singing and the bees buzzing . . .
Once everyone arrived and got settled in, we met out on the lawn with Anna and Chris, our hosts. They told us about how much love and care has gone into the property over the years. They are completely self-reliant on the farm, but they are still aiming to improve the storage and availability of water as their next project. They also want to be off-grid in the near future, meaning that whatever surplus of energy they create, they can also keep it and store it for future use instead of sharing it with others as part of the grid-system.
Something I am coming to realize about Slovenia is that, in general, they are a people who value the human body, holistic health practices, and being purposeful in the everyday choices of living your life.
With that in mind, it makes perfect sense why Emily chose to bring us all here. The foundation had been laid, and she would then do her best to add to the serenity, peace, and mindfulness of the environment.
This was the "invite" for the retreat, listing all the areas of expertise that Emily would be teaching us about. (click photo to enlarge)
In the Lymph Room, we learned how to use a variety of tools and machines to improve circulation, help with drainage of toxins, and reduce swelling and inflammation within the body. I especially liked the vibration plate (Emily is kneeling next to it) and the red-light therapy machine behind her.
Vibration plates use rapid, high-frequency oscillations to trigger involuntary muscle contractions, causing muscles to contract and relax multiple times per second. This process increases muscle strength, improves circulation, boosts balance, and assists with muscle recovery. It can even help to maintain or increase bone density, which is something I struggle with because I have osteopenia.
It basically feels like you're riding on a skateboard down a really bumpy path, even though all you do is stand there on it so you're not actually hurtling into space. You can also squat down or even sit down on it and you'll still get some good results.
The red-light therapy I've used before, with fantastic results. When Scott was coming home from Saudi Arabia in August 2020, the carpal tunnal issues in my forearms were so incredibly painful. I can't remember everything that I was trying to do around that time, but I remember thinking that I wouldn't be able to enjoy our getaway trip up to Coeur d'Alene, Idaho because I wouldn't be able to grip the jet-ski, or paddle board, or do any of the fun activities we had planned.
I went to see my chiropractor because he was a holistic-minded person and I knew he would have some good advice. He advised me to do some red-light therapy to expedite the healing that I needed, and he had the equipment right there in his office. It looked like a blood-pressure cuff, but larger. I strapped it around my forearm and just sat there for 10-20 minutes while it worked its magic. Then I'd switch it over to the other arm and repeat. Doing this a few times over the course of 2-3 weeks really made a huge difference and I was astonished that it worked so well.
I think you need to do it regularly for whatever is ailing you, it's not just a one and done sort of thing.
Red-light therapy stimulates cellular mitochondria and increases energy production. It promotes skin rejuvenation, hair growth, accelerated wound healing, and reduced inflammation. There are studies currently being conducted to assess how it can help improve cognitive function in dementia patients and even help with some potential weight loss.
I would really love to get my own red-light therapy equipment at some point . . . and a vibration plate. (*Update: I now have my very own vibration plate and I'll soon be ordering some red-light therapy.)
We had the most delicious meals throughout the week. Everything was so colorful, flavorful, and intentional. I would say that we ate primarily vegetarian, but we did have eggs a couple of times. I was worried about eating so many carbs, and especially without much protein to go with it. But since I got home and started researching a few things, I was shocked to learn that those dishes were high in protein - but I just didn't know it at the time.
I felt full with every meal, although late at night as I was trying to go to sleep, my tummy would be angry and growling every single night . . . One night, I even woke up hungry at like 3:00 a.m. and I had a hard time going back to sleep. I should have brought a few protein-rich snacks with me . . . but I didn't think of it in advance.
This was our dinner on the first night . . .
Emily gathered us after dinner to give us a couple of gifts. She let us choose a beaded bracelet with whatever color "spoke to us", and she gave us a face brush in a little pouch bag as an option to use during face yoga.
She also taught us how to do manual lymph drainage, which is a very gentle and easy thing to do for yourself. It was remarkable how something that I had never heard of before made such a difference in my body. Over the next few days, I noticed that when I did some manual lymph drainage (especially on my legs, which tend to have poor circulation), then that part of my body felt lighter, refreshed, and more energized, like the circulation really DID improve.
Below, I've included two video links that I found for lymph drainage, modeled and explained by a certified PT and lymph specialist for cancer patients.
1. A full-body tutorial that takes about 30 minutes: https://www.youtube.com/watch?v=PYdSY2uezWk
2. A shorter 5-minute set for your immune system: https://www.youtube.com/watch?v=cyOKODs47JA
*Note: My daughter, Amber has been sick for several days and was at the tail end of her most recent illness. She tried the 30-minute video that I shared and this is what she messaged me afterwards:
"I just finished the 30 minute one and - PHEW! My limbs are tingly and achy! I am chugging water and walking around. This is going to change my life!"
I AM NOT AN EXPERT ON THIS TOPIC. But my understanding is that lymphatic drainage helps to expel toxins that are in your body, but it's also important to drink a lot of water and move around afterwards, like taking a nice relaxing walk.
Thursday, April 9th: Getting up before 7:00 a.m. is not usually on my to-do list . . . but I decided to play along and meet up with the other ladies at 6:30 a.m. for a walk in the forest.
We met outside on the lawn where Emily guided us through a quick version of manual lymph drainage to get things moving before our walk.
It was a lovely morning and I enjoyed our little burst of energy as we traipsed down the trail . . .
There was no dew on the ground anywhere, even though the temperatures had dipped down into the low 30's overnight. Somehow, I still managed to find a slippery spot as I picked my way down the steep grassy slope at the end of our walk. I ended up doing a wacky version of the splits as my right leg slid out in front and my left leg buckled off the side, kind of like I was jumping over a hurdle in a track meet, only there was no hurdle in sight . . . It pulled my left quad pretty good, but other than that I felt okay, just shaken up. Throughout the day, however, my right shoulder became pretty sore. I didn't realize at the time, but I must have taken some of the impact through my right arm and shoulder as I tried to brace myself during the fall. Ibuprofen helped to alleviate the pain for the rest of the day, and thankfully it began to feel better halfway into the next day. Soon, I didn't need any ibuprofen at all.
Emily taught us how to do face yoga that morning. I had seen a few snippets of people doing face yoga, but I had always dismissed it as "unnecessary" and maybe even a little bit odd. Isn't that a typical reaction, though, when something that's out of our wheelhouse gets introduced? We say to ourselves, and maybe even out loud, "That's just weird." But we often don't have enough information to really make an accurate assessment . . . that was the case for me with face yoga. I thought it was just a fashion trend and I never really cared to learn more.
Face yoga is supposed to help you with things like toning and lifting, reducing wrinkles, increasing circulation, lymphatic drainage, and stress relief and relaxation. The key takeaways that I picked up on were: how to alleviate TMJ disorders and cranial massage.
Sometimes I wake up with a tight left side of my jawline and I can't even yawn or open my mouth very wide. Gentle massage helps to relax those muscles and joints, which I had already learned about several years ago when I worked for Dr. Elison, the oral surgeon. Face yoga can help with this in much the same way.
Other times, I get a headache or a feeling of pressure in my forehead or on the top of my scalp. Typically, I will just ask Scott to "squish my head". He is a fantastic head-squisher, by the way. He will hold the sides of my head with both hands and apply pressure for as long as he can - until his arms get tired. I, of course, always wish that he could squish my head for longer . . .
It's hard to squish your own head during face yoga, though. As you're squishing your head, you're also tensing up your arms and shoulders, so you're kind of creating other issues at the same time. It's best if you can just find yourself a head-squishing buddy.
In the yoga studio at Veduna Retreats, they have several different types of props to help the guests be as comfortable as possible. These include: mats, blocks, pillows, blankets, bolsters, etc. Emily taught us that if we are going to be sitting on the mat for a long period of time, our hips should be above our knees. We got to play around with the different props until we found a comfortable position, grabbing this or that to stack up, rearrange, and give it a try.
(Photo credit: Mikaela Russell-Zacharias)
I'm wearing black in the photo below . . .
(Photo credit: Mikaela Russell-Zacharias)
For breakfast each morning, the staff would prepare a variety of smoothies using fresh fruits, herbs, and possibly even a sneaky vegetable or two. They were really delicious, but I just wished for some hearty protein options to start the day, too.
The roasted yerba mate leaves are one of the primary ingredients and as I'm researching for this blog post, I came across some startling information:
- Roasting the leaves gives them a coffee-like appearance, texture and flavor - with notes of chocolate and cocoa.
- Roasted yerba mate contains significant caffeine, although the effect is supposed to be more gradual and not as prone to "crashing".
But an interesting thing happened while at the retreat. I didn't crave a Coke Zero at all. Not even once. I bought one at the service station on my drive home to Vicenza at the end of the retreat, mainly because I thought I might need it since we woke up to leave so early. But I only drank a few sips of it and that was it. I ended up tossing the rest after I got home, and I haven't had a single Coke Zero for almost two weeks now.
I'm not sure what contributed to this sudden change . . . It could have been the healthy vegetarian meals that we were eating, or the lymphatic drainage. I really don't know. All I know is that I feel different. Better. Healthier.
Brunch on Day Two . . .
The weather was absolutely perfect that afternoon. I chose to lay out on this little couch in my swim suit and try to get a little bit of a tan for an hour or so. It was maybe 68 degrees that day, so it wasn't too hot outside, and it felt so good to soak up some Vitamin D.
The "Lime Cafe" was open each day from 2:00 - 3:00 pm. If you wanted a little snack, they had some lovely offerings such as this Victorian sponge cake with a lemony icing on top. I couldn't eat all of it though, because it was a huge slice that Anna served to me, ha ha. Other offerings were the chocolate cake (but the ladies said it was a little dry and underwhelming), or you could get a hot chocolate, or a chai latte drink. We sat on the upper deck and visited for an hour or so before our next workshop class was due to begin.
Dinner on Day Two . . . (my favorites were the vegetarian lasagna and the fennel-orange salad)
After dinner, I had the most beautiful and unexpected spiritual experience when I went downstairs to meet with Tjasa for a spinal flow massage + mini sound bath experience.
(A photo that she shared with me later - of her doing a sound bath class)
From the very first moment that I met her, I could almost feel her loving spirit - literally, as if it were a tangible thing. Have you ever met someone and instantly recognized that they are so full of love and purity, like they somehow just radiate heavenly light from their body? Well, that's how it felt when Tjasa introduced herself to me and then reached out to hug me.
Inside the therapy room, she invited me to sit down in a chair while she explained the process of what she would be doing. I had never had a spinal flow massage before, and I didn't have any idea of what to expect. It just sounded like a cool thing to try, so I signed up.
Even with reading more about a spinal flow massage and what it is, I find myself lacking the words to fully explain it here. From what I understand, it's a technique that involves a gentle touch on several points of your spine to release any "blockages" and to encourage your spinal fluid to flow more freely, thereby initiating healing, releasing tension, and restoring balance to the body. I don't know all the science behind it, but it has been proven to be quite effective for people who suffer from fibromyalgia.
Not to be confused with traditional massage, a spinal flow massage is quite different. Throughout my session, Tjasa would apply gentle pressure near my tailbone for long periods of time (1-2 minutes), while periodically alternating with gentle pressure on other parts of my spine and even my cranium.
I need to rewind for a minute . . . After Tjasa explained the setup of the room and what she would be doing, she then asked me, "What is your intention for this session?" Umm, an intention? I froze for a minute, not having prepared a "goal" in advance . . .
But then, the first thing that came into my mind was exactly what ended up spilling out of my mouth a second later. "I want to learn to love my body again." And then I started bawling.
If compassion and empathy could become something tangible, then that's what I saw in her eyes. She was surprised to hear me say those words, I could tell. But she quickly filled me with wisdom and one of the most spiritual and revelatory explanations I have ever experienced.
First, she reminded me of how incredible and amazing the body is - physically. How it heals itself, how the brain helps to protect us from harm (i.e. don't step out into that busy street full of cars), etc. But then, there was this . . .
I admitted to her that I love my spirit/my soul, but that I didn't have the same feelings for my physical body. She incredulously asked, "Why???" I told her that I try so hard to lose weight by eating healthy, exercising all the time, trying this and trying that, but nothing works. As a perfectionist, I felt as though I had somehow failed myself, or worse - that my body was rebelling against all my best efforts.
With wisdom beyond her years, she responded with: "Your spirit isn't IN your body. Your spirit, your soul HOLDS your body." She made big swooping motions with her arms as she spoke, wanting me to understand that my spirit is infinitely bigger than my body and that it will help me through this challenge. Then, she made gentle motions as if she were holding a newborn baby in her arms, emphasizing that my spirit HOLDS my body. She gave me a powerful visual that I had never considered before, and boy did it hit me square in the heart.
Almost instantly, it all clicked both in my head and in my heart. She was right. Because my spirit - my soul - is eternal, it is larger, wiser, more intelligent, and INFINITE. My body is just temporary - at least for now. Eternity has the complete capacity to supercede whatever is temporary. I need to rely on my spirit to carry me through the things that my body cannot do. And let me be even more precise here: When I say that I should rely on my spirit, I mean to say that I need to rely on the Creator of my spirit. My worth is not reliant upon my physical body. My worth is infinite and eternal because God made me that way. And thus, I began to shift my focus . . .
Throughout the 90 minute session, I opened myself up fully to whatever powerful thoughts might come to me. I pondered deeply on eternity. I felt a shift in my perspective start to grow within me. Lately, I had become increasingly more and more obsessed with my physical ineptitude and had labeled my efforts as somehow failures. The more I "failed", the less value I saw in myself and therefore I devalued my outward appearance. I was quick to be frustrated at my lack of "results", but slow to appreciate the physical body that God had given to me - to gift that it is to be a mother, a grandmother, a daughter, a sister, a friend. But as I laid there on that table, I could feel my heart begin to grow a couple of sizes in love and wonder and appreciation for MYSELF. Plain ol' me. With all of my imperfections. I loved the magnificent thought (and reminder) that my spirit - my eternal nature, my divinity - could somehow carry me through this life. It was one of the most eye-opening and powerful experiences I've ever had.
I enjoyed her choice of music throughout the session. She played songs that were meditative and relaxing, including songs that incorporated whale sounds, and others that had gentle, yet profound, repetitive messages. The one that I remember the most repeated the phrase over and over, "I'm allowing . . . me to be me" several times throughout the song. I had plenty of time to think about that while I lay facedown on the massage table.
Some of the other phrases that repeated within that same song were:
"I am good."
"I am whole."
"I am beautiful."
"I am loved."
Those are simple messages that we all need to hear.
Again, I cannot fully explain what a spinal flow massage is or does. I didn't have anything extraordinary happen during my session, other than the profound discussion we shared beforehand. Maybe more things were happening than what I took notice of, simply because my thoughts were elsewhere.
Here is a chart that explains what the different sections of the spine relate to, as far as symptoms and signs of spinal blockages. (click to enlarge)
As I stepped outside afterwards, I felt exhausted and ready for bed, but at the same time, I felt FULL.
Friday, April 10th: Having skipped the morning "forest bathing" experience due to my roomies having a poor night of rest, I met up with everyone in the yoga studio afterwards for the journaling and meditation time. I really enjoyed the prompts that Emily gave us each day, not only because there were plenty of options to choose from, but because they were easy to connect to and then jump into writing down my thoughts.
After breakfast, I slipped away to take a much-needed shower while everyone else met up with our hosts to tour the greenhouses and gardens. I was able to visit the main greenhouse on my own a short time later, without any explanations, but seeing everything was still meaningful and inspiring.
Video inside the greenhouse - short version: (11 seconds)
Video inside the greenhouse - longer version: (1 min, 13 seconds)
With a much higher altitude in Slovenia compared to Vicenza, they were right in the middle of peak spring while we were there. It was so joyful to see all the tulips and daffodils blooming everywhere around the property.
Prior to lunch, we gathered in The Nest to learn about foot zoning from Chris Nielson, a friend of Emily's and a certified foot zoning specialist. Foot zoning is a non-invasive, holistic therapy that uses targeted pressure on specific zones on the feet to stimulate the body's innate healing mechanisms and to balance everything out (physically, emotionally, and spiritually).
Practitioners believe that every organ and system corresponds to a specific area on the foot (bottom, top, sides). Through the use of the therapist's hands, thumbs, and sometimes tools, pressure is applied to each "zone", sending signals to corresponding bodily systems.
This same pressure can work to clear blockages, boost circulation, and stimulate the lymphatic system, and in the process - the body can help to correct something that is "wrong".
Chris asked for a volunteer so she could demonstrate how the foot zoning session works.
Video of Chris explaining a little bit: (17 seconds)
Lunch was delicious (as was every meal) . . .
After lunch, I went to my Foot Zoning appointment with Chris, which was held in one of the extra (and unoccupied) guest rooms downstairs.
There were some tender - and painful - areas that she pinpointed on my feet. Those areas correspond to different organs or systems within the body, and often there are emotional issues that can be linked to those parts of the body, too.
She directed me to a book that I could use to look up the areas of the body that she isolated during the foot zoning session. It's not a book that says, "Oh, you have a problem with your kidneys, and that = THIS." It's more like a list of thoughtful questions that you can ask yourself in relation to any negativity, trauma, or emotional issues you might be holding onto. Sort of like "journal prompts" . . .
I do think there is something credible in the idea that when we hold onto negativity, or trauma, or whatever the thing - - it can have adverse effects on our body. It can ultimately affect our immune system - and stress always has a way of showing its ugly face at some point, especially if we hold onto it for too long.
I have never had Chai Tea before, but it was LOVELY. It is typically made with black tea, but for our group of ladies (who don't drink coffee or black tea), it was specially made with an herbal blend of tea instead. The spices are the star of the show, though: cinamon, cloves, ginger, star anise, nutmeg, and cardamom are all incorporated into the warmed milk. WOW.
When I asked AI to summarize what a sound bath does for your body, this is a portion of the response I got:
- Sound baths promote deep physical relaxation and stress reduction by using resonant vibrations to trigger the parasympathetic ("rest and digest") nervous system.
- Key effects include lowered cortisol and blood pressure, reduced muscle tension, improved heart rate variability, and potential pain relief.
- These vibrations can also improve cellular health and circulation.
- The sounds, typically from gongs, singing bowls, or tuning forks, encourage the nervous system to shift away from "fight or flight," resulting in a calmer, relaxed state.
- Sound baths can reduce blood pressure and improve heart rate variability (HRV), which is how well the body recovers from stress.
- Regular sessions have been associated with reduced pain in the legs, feet, and lower back.
- By calming the mind and body, sound baths are known to improve sleep quality.
- Sound baths encourage the brain to shift from active beta waves into slower alpha (relaxed) and theta (meditative) wave states.
- Since the human body is roughly 60% water, it acts as a conductor for sound vibrations, which can help align and soothe the body's internal systems.
- While generally safe, those with severe heart conditions (e.g., pacemakers) or recent concussions should consult a professional first.
There are different sounds and frequencies that the instruments produce. I particularly liked the deeper bass tones and the mid-tones. I could feel the vibrations flowing through my body as I laid on my mat, with my feet and lower legs propped up to support my lower back. I also enjoyed her monochord instrument, similar to a Reverie harp or a Lyre. While many of the ladies loved her occasional singing, I preferred the sweeter tones of Tjasa from the night before.
The one thing I really struggled with (along with several other ladies) was getting comfortable on the mat. It would have been nice to have a thicker buffer between my tailbone and the hard wooden floor, especially for that length of time (close to 60 minutes). I squirmed around for way too long before finally giving myself permission to quietly roll onto my side and find a new position with all my pillows and props. Then I was golden for the rest of the session.
After the session was over, Simonanda invited all of us to sit in a circle together so we could verbalize our experience during the sound bath and share with everyone else. But before we did that - she had us sing together for a few minutes. We were encouraged to make variations of the Ohm (meditation sound), but we were also encouraged to harmonize and not just fixate on one note the entire time. Singing with several ladies who could truly carry a tune was an incredible experience!! It started to sound like a choir of heavenly angels, humming and harmonizing together. Wow. And Simonanda's husband joined us in the circle, too, providing a deep and gorgeous bass tone that complimented our higher notes perfectly.
It actually brought tears to my eyes at one point, and I found myself rejoicing in the experience. A few moments later, when it was time to "share", I was only the second one in the lineup and I found that I wasn't quite ready to verbalize what I had just felt . . . I kept it very simple because I didn't want to cry in front of everyone, so I just simply said, "It felt peaceful and unifying." And that was all.
As we cleaned up the room afterwards, I took a short video with Simonanda showing us how she played the gong: *Sadly, the deeper tones of her gong do not carry above the chitter-chatter in the yoga studio, but at least you can see her technique.
As we cleaned up the room afterwards, I took a short video with Simonanda showing us how she played the gong: *Sadly, the deeper tones of her gong do not carry above the chitter-chatter in the yoga studio, but at least you can see her technique.
(22 seconds) https://photos.app.goo.gl/xwpUM1t55bHRbFiK8
After dinner, I was able to squeeze in one more massage with Tjasa - a traditional one this time. She hugged me like we had been friends for years. XOXO
Before bedtime, Emily invited us to do a little prepwork for the following day. She summarized what we would be doing for a Yoni steaming session, and then she let us choose what herbs to use for the steaming experience.
These are the colorful herbs that I chose . . .
I just want to add that some of these things may sound odd to you, and that's okay. They sounded strange to me, too, but I had full trust in my friend Emily, and I wanted to know more. Lots of people around the world practice these things as they try to take good care of their bodies. Some of the activities and practices were more enjoyable to me than others, and some I came home eager to try again. (I'll sum it up at the end.)
Dinner that evening . . .
After dinner, I was able to squeeze in one more massage with Tjasa - a traditional one this time. She hugged me like we had been friends for years. XOXO
Before bedtime, Emily invited us to do a little prepwork for the following day. She summarized what we would be doing for a Yoni steaming session, and then she let us choose what herbs to use for the steaming experience.
I won't go into too much detail here, because I'm trying to keep this PG, ha ha.
But . . . try to think about a time when you were sick or congested, and Grandma may have told you to put your face over a steaming bowl of herbs with a towel over your head. (Herbal remedy / old wives tale / helpful / all of the above?)
Now, take that same concept and apply it to women's health. This is a practice that has been around for MILLENIA, mainly used in places like Africa, Asia, Eastern Europe, and even within the ancient Mayan culture.
Steaming your "nethermost" female region is a practice that has long been believed to help with things like: uterine issues, infertility, postpartum care, treating infections, and to care for a woman's body during menstruation and after childbirth. In some cultures, it is considered to be a highly sacred ritual since the female body has been divinely appointed to bring children into this world.
And then I went to bed.
Saturday, April 11th: I bravely arose at 6:00 a.m. to prepare for the daily morning walk in the forest, even though I didn't get to sleep until after midnight again . . . There was a thick (and lovely) fog that covered the valley below.
Occasionally, I asked Emily to pause whatever she was doing so I could get a more photogenic expression on her face. So many of the photos turned out to be hilarious and very blooper-esque, with her being so constantly in motion.
One of the journal prompts that I loved was this: "God spoke today in flowers, and I, who was waiting on words, almost missed the conversation." ~ Ingrid Goff-Maidoff
Some questions that complimented that quote were:
~ What needs to be trimmed so your garden can thrive? What is stealing or blocking the sun/Son?
~ Have you considered companion planting? Plants thrive when planted with other plants that support each other.
~ What are some tools you can use to protect? Fences, netting to protect the fruits of your labors, trellises, stakes, arches, ground barrier . . .
Here is a portion of my journal entry from that morning:
"The past year in Italy has been healing for me, as I have sought more ways to feel more grounded, more anchored, and more stable. This has required more solo time than usual, which has been needful, but I feel myself slowly shifting away from that original need. I feel like the tiny seed who has hovered under the surface - preparing, gathering strength, developing an anchor in Christ and other meaningful ingredients - to now . . . tentatively and timidly, slowly emerge from my protected soil. I do have a lot more nutrients to draw from now, and I feel stronger, a little more capable, and a little more like I have ENOUGH. (with maybe a little bit left over to now share with others) I think I am ready to show myself again."
Here's what we had for lunch that day . . .
After lunch, a small group of us piled into Mikaela's rental car so we could drive over to the nearby town of Velenje. We were on a secret mission, ha ha. One of the ladies had a birthday that same day, and we were the ones tasked with bringing back a cake as part of the surprise.
(Photo credit: Mikaela Russell-Zacharias)
We had fun browsing in the Slovenian grocery store, and I picked up a few items that I can share with family in the coming weeks. On our way back up the steep hill to Veduna Farm, we stopped for a few minutes to visit this picturesque church that overlooks the valley below.
View of the church as it overlooks the valley: (7 seconds)
Below: Me, Lauren, Lexi, Mikaela, and Emily W.
(Photo credit: Mikaela Russell-Zacharias)
Our afternoon session was a CACAO CEREMONY!! Again, something I had never heard of before, but it made me very curious, ha ha. It turned out to be something that is considered very sacred. We waited outside the room until we were invited in, and we were asked to be silent - or to whisper if something was important. We sat in a circle on chairs this time.
Emily shared some of the history of a cacao ceremony and how different cultures have used it.
Here is an AI summary: A cacao ceremony is a heart-opening, spiritual ritual involving the consumption of ceremonial-grade cacao, aimed at fostering emotional healing, meditation, and connection. Originating thousands of years ago in Mesoamerica—specifically with Mayan and Aztec civilizations—it was used as a sacred plant medicine for rites of passage, connecting with deities, and shamanic healing.
The word "cacao" is derived from the Mayan culture and it literally means, "to drink chocolate together". If you're a chocolate lover (like I am), then this is a WONDERFUL thing to participate in!
The cacao drinks had been prepared ahead of time by our host, Anna, and were served on a platter with the mugs halfway full of the dark, rich chocolatey liquid. After Emily explained the history of the ceremony and read us a beautiful poem, we then slowly sipped our mug of cacao in silence.
After some time to contemplate and meditate in silence, Emily encouraged us to share any thoughts we had about either this experience or anything else that we wanted to share about our time together at the retreat. One at a time, we spoke up and vocalized things that were in our hearts. There were lots of tears shed, and to our relief - someone thought to grab a box of tissues to pass around.
Many of us opened up about how we felt enriched and how we felt significant spiritual growth throughout those past few days. Some shared raw and tender feelings of things they were still unsure of and needed to work through. As women, there is a natural tendency to want to hug and comfort someone who is tearful and feeling emotional. And that's exactly what we did. It was such a beautiful experience to not only open and talk about tender things with each other, but also the follow-up words of reassurance and love and encouragement were so Christ-like and kind.
It felt a lot like a testimony meeting at the end of Girls Camp . . . XOXO
I think the ceremony was originally intended to last about one hour, but it ended up stretching into TWO. Nobody wanted to rush what was unfolding in front of us, so we just quietly pushed everything else back for the rest of the evening and it all worked out okay in the end.
We split into two groups to have enough time to participate in the Yoni steaming plus a sauna session, with dinner waiting upstairs for whenever you could quickly grab something in the middle.
The Yoni steaming ended up being one of my favorite things from the whole week! Surprise, surprise.
We met in small groups of 3 downstairs in the same room that was used for the foot zoning. My group consisted of my friend Marnie Parker, her daughter Lauren - fresh off her mission in England/Wales, and myself.
Our little bowls of herbs were waiting for us, with labels that had our names written on top . . .
One at a time, Emily helped us get situated on our individual "throne". She had brought several sheets and some XXL very flowy skirts to drape carefully around our lower extremities for privacy - and so that no steam could escape.
The steamers that she had were specially made for this procedure, but they are much like a crockpot with the ability to keep hot water hot - and thus to produce steam.
There are many uses for Yoni steaming, including alleviating pain associated with menstruation, and many symptoms relating to menopause. My impression was that it felt like I was sitting in a relaxing hot tub, but minus the hot tub! It was great. The three of us chatted away the whole time we sat there, and Emily kept track of the time for us.
I opted out of doing the sauna session and chose to go shower instead. 1) Saunas make me feel a little claustrophobic. 2) I was running out of time to get packed up and ready for departure first thing in the morning. 3) I needed time to shower so my hair could dry before I went to bed.
Later that evening, we met in The Nest to surprise Caity with a birthday cake and everyone sang Happy Birthday to her.
We also took a group photo (credit goes to Mikaela Russell-Zacharias).
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Back row L to R: Chris, Jessica, Heidi, Emily W., Rika
Middle row L to R: Me, Emily T., Caity, Marnie, Lexi, Mikaela
Front row L to R: Lauren, and Amber
As Emily and I were about to cross the road to make our way over to the bonfire, we could hear a giant tractor coming around the corner so we waited. Turns out it was a tractor pulling a giant equipment trailer that was full of party-goers who were whooping and hollering, and someone was playing a TUBA!! ha ha
Maybe they were headed to a wedding reception or something and the tractor was the primary mode of transportation up the hill??
Video here: (12 seconds) https://photos.app.goo.gl/qYL7hyvE5px61Fi58
I spent about 30-40 minutes with everyone down at the bonfire, not wanting to leave, but knowing that I still had to pack and get ready for the morning.
Again, there were some additional elements of Girls Camp where we sang a few songs that we remembered from our own camp experiences from long ago . . .
Video while the ladies sang "Walk Tall, You're a Daughter of God": (1 minute)
When I was ready to leave, I gave everyone a hug and told them something I loved about each of them. Then I scurried back up to my room to organize and pack. Marnie, Lauren, and I hauled as much as we could out to where the cars were parked on the ledge and then we tried to go to sleep. (Yeah right)
Even though we settled into bed by maybe 10:00 or 10:30, we didn't fall asleep until after midnight.
Sunday, April 12th: There's always a cross-my-fingers kind of hope that when I set my alarm for, let's say 4:45 a.m., then this will also be when my body actually wakes up. True to form, however, I woke up at 3:15 a.m. and couldn't go back to sleep. So yeppers. I slept from maybe midnight until 3:15 a.m.
We toted the last of our possessions over to our cars, and while Emily helped Marnie get turned around and off that narrow-ledge of a parking lot in the pitch dark, I drove over closer to the main building to grab a bunch of totes and things that Emily needed me to haul home for her (since I had lots of extra space).
We were on the road by 5:00 a.m. and I let Marnie lead most of the way home because she is a slower driver and I didn't want to leave her in the dust . . . She told me she tends to drive a little under the speed limit, while I tend to drive a little over. But then you probably already knew that. :)
We made a couple of stops on the way home to get some fuel and stretch and make sure we were all doing alright. For breakfast, I ate a Slovenian hot dog inside of a toasted funnel-type bun. It was good, but messy. At least it had some protein.
I listened to the last session of the most recent General Conference during the drive, which helped me stay awake and focused.
The reason we got up so early to drive back to Vicenza was because Lauren would be reporting her mission during Sacrament meeting, and her mother, Marnie, would be speaking as well. We needed enough time to get to my house, change into Sunday clothes and get all prettied up, AND get to church before it started! We made it with 5 minutes to spare.
Lauren did a great job sharing stories from her mission. She is such an exceptional young woman who is a natural born leader in so many ways. She loves everyone easily and is so easy to love in return. When she left for her mission to Bristol England, she left from our ward in Vicenza. But while she was serving as a missionary, her family moved up to Ramstein Germany. It was fulfilling for her to see all the people she had left behind a little over 18 months ago.
My own personal summary of the retreat:
~ I would absolutely go to something like this again.
~ I learned a lot about several things I knew nothing about.
~ My favorites were: lymph work, the vibration plate, red-light therapy, a squishy yellow Pilates ball, the spinal flow & sound bath, the cacao ceremony, Yoni steaming, journaling, forest walks, and the delicious foods.
~ I didn't love: the late nights combined with early mornings, too little protein, the sauna, and the face yoga (although I can see the benefits now).
~ I'm on the fence with: Foot zoning, fascia work, and doing Ohms (except for the time we did harmonious ohms after the group sound bath session).
Take good care of your body. Your body will thank you for it.
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