Workshops and Retreats | Centred Self

Pre-Christmas Lavender Retreat

The perfect antidote to pre-Christmas stress

Saturday 1^st December at 9.45 am for 10 am start until 1pm, Cost: £35
at the leafy and tranquil Be@One Studio near Audley End House
think…breathe…move…

Mindful Movement and Restorative Poses
A combination of gentle and mindful movement aiming to draw attention from the thinking self to the physical, bringing an awareness of the body with movement, observation and felt sensations so that as the body settles, the mind’s repetitive ruminations subside.

Pause for refreshment

The Biomechanics of Stress and Ways to Deal with It
Stretch and Breathe to promote calm and easeful movement: shoulders, back and psoas
Folding inwards, extending outwards and spiralling

Short Pause

Mindfulness
A brief introduction to the science behind it: how and why does it work?

Followed by

Centre Your Self: Guided Meditation with Lavender
Giving and receiving, non-striving and acceptance

FREE hand-made organic lavender eye mask included

Bring warm comfortable clothing, a large bed pillow and a light blanket or throw
Spaces are limited – book by text, email, phone or in person:
A[email protected] 07974 315 836

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Breathe Into the New Year!

Book you place
Be@One
on
Saturday morning, 13th January

9.45 for 10am start til 12.45

for some quiet movement, reflection and breath work

The Pre-Christmas Breathing Space is here!

Come to Be@One
on
Saturday morning, 2nd December

9.45 for 10am start til 12.45

for some quiet movement, reflection and breath work.

Breathe Into August – a gently nurturing morning Retreat
Friday 4th August
9.45 – 1pm
Be@One Studio near Audley End House, Saffron Walden

Join me for a Mindful Movement class, a workshop on Poise and Balance, followed by a Guided Meditation
Handmade notebooks will be available for use on the day and for optional continuing participation throughout the Summer

BreatheIntoAugustProgram

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SPRING EQUINOX Mini Day- RETREAT

Move into Spring… find Balance, Poise and Flow…

Come for the morning, the afternoon, or stay for the whole day
At this point in the calendar, when the number of daylight hours is almost the same as the number of night-time hours, we are offered an opportunity to take stock, and to move out of the Winter hibernation and into the renewal of Spring. Poised on the cusp of new beginnings in nature, we will explore and attempt to harness balance, equilibrium and stillness, moving forward with confidence and soft strength.

		MORNING SESSIONS
9.45am	Gather	Coffee, tea
10am	The Fluid Body	Movement session, suitable all levels We will begin with a gentle movement session in which we will explore fluidity, dynamic yield and mind-body in harmony. Incorporating elements of Yoga, Pilates and Mindfulness techniques on the mat, standing and moving to music – no previous experience is required.
11.15 am	Coffee/break
11.30 am	All About Balance	Workshop: Equilibrium, Focus on Balance. This will be an interactive session with a practical element and discussion about what balance is, why it matters and how we can achieve it. We will have a special focus on relationships between our minds and our bodies, – the structure and mechanics of equilibrium, some things that can go wrong, and some things to try in order to achieve good life balance too.
		AFTERNOON SESSIONS
12.30 pm	Lunch	Vegetarian lunch provided – bring your own if you prefer.
1.30 pm	Mindful Walking	Taking thoughtful movement outdoors for a walk around the Audley End Estate. (MovePilates indoors if weather is bad)
2.30 pm	Tea and cake
2.45 pm	Stretch and Breathe	Review and look ahead: Stretching and Breathing techniques to focus inwards, listen, and be still, followed by a guided relaxation and a period of reflection to set an intention for the new season ahead…
4.00	Conclusion and depart	Andrea will be available for individual questions and consultations until 4.30pm.

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The Fluid Body Flourishes 10am – 11.30
We will begin with a gentle movement session in which we will explore fluidity, dynamic yield and mind-body in harmony.

All About Balance 11.45 – 12.45
Workshop: Focus on Balance. This will be an interactive session with a practical element and discussion about what balance is, why it matters and how we can achieve it. We will have a special focus on relationships between our minds and our bodies, – the structure and mechanics of the fluid body, some things that can go wrong, and some things to try in order to achieve equilibrium.

Lunch
Light nourishing vegetarian lunch (bring a packed lunch if you prefer).
Tea and coffee will also be available throughout the day

Mindful walking 1.45-2.45
We will step outside for a walk

Return and resettle

Stretch and Breathe 2.45 – 4pm
Stretching and Breathing techniques to focus inwards, listen, and be still, followed by relaxation and a period of reflection in order to set an intention for the new season ahead.

Cost
£75 for the Day including lunch, £35 per half day (lunch optional extra)

The Venue
Be@One is in a lovely, leafy tranquil setting, just outside Saffron Walden near Audley End House.

What to Bring
Clothes you can move in, cushion, blanket, outdoor wear suitable for the weather on the day…
Reading glasses!!

Move into Spring… find Balance, Poise and Flow…
Date: Saturday 18th March 2017
Time: 10am to 4.00pm
Venue: Be@One Studio, near Audley End House, Saffron Walden, CB11 4JB
Cost: £35/half day session, £75/ whole day including vegetarian lunch
(deduct £10 if you prefer to bring a packed lunch)

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At this point in the calendar, when the number of daylight hours is almost the same as the number of nightime hours, we are offered an opportunity to take stock, and to move out of the Winter hibernation and into the renewal of Spring. Poised on the cusp of new beginnings in nature, we will explore and attempt to harness balance, equilibrium and stillness, moving forward with confidence and soft strength.

More details to follow soon…Please register your interest for further information

Book just the morning or the afternoon, or stay for the whole day

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Coming soon – Centred Self Wellbeing retreats in the heart of France…

For many of us, life is so busy that we feel that we rarely have time to stop and think. Sitting at our computers and in the car, and rushing about working, looking after children and elderly parents, we sometimes neglect ourselves and yet in order to fulfil our lives and commitments it is vital that we look after our own bodies and minds.

Practising Pilates gives us the opportunity to focus inwards and divert our attention away from everyday cares and concerns. We notice the breath, and think about how we move, enabling our minds to meet our bodies for the purposes of healing and re-growth.

Practical and functional benefits of Pilates

Most general aches and pains are due to our bones being pulled out of alignment by tight or injured muscles. By working carefully and in symmetry, we can release muscle tension and ease the pain.

Injuries and joint problems are often helped by becoming aware of how we move, and noticing the repeated actions which continue to exacerbate the problem. We can learn techniques and strategies for dealing with these things and thus Pilates principles of functional movement can become a part of our everyday lives, bringing us, and those around us, benefits in health and wellbeing day after day after day.

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PREVIOUS PROGRAMS

Morning Session: 9.45 – 12.45, cost: £35

Centre Yourself

Suitable for all levels – beginners welcome! After a warm up exercise class, we will look at Joseph Pilates’ basic principles, and compare them with the Pilates techniques that have developed into the methodologies of Pilates as we know it today. We will look at ways in which you can bring Pilates principles into your daily activities so that it becomes a part of you and a way of life outside class. We’ll also learn a basic matwork routine that will keep you supple and mobile every day – my CD is available free of charge to support your practise.

Stand Up Straight!

Workshop: Focus on Good Posture and Shoulders. This will be an interactive session with a practical element and discussion about what good posture is, why it matters and how we can achieve it. We will have a special focus on shoulders – the structure and mechanics of the shoulder girdle, some things that can go wrong, and exercises and stretches that might be beneficial.

Lunch 12.45 – 1.45

Coach and Horses Pub (£10/head), or bring a packed lunch to eat in the Community Centre. Friends and family are welcome to join us! The Coach and Horses is a Thai restaurant, and they have offered us Green Chicken curry (or similar), OR a vegetarian stir fried main, with Thai Jasmine Rice.

Afternoon Session: 1.45 – 4.45, cost: £35

Female Physics

Presentation and workshop with Chartered Physiotherapist Amanda Savage. Amanda, who is a specialist in pelvic floor dysfunction in women and men, will explain the structure of the pelvis and the pelvic floor, and will lead us through some exercises to wake up our muscles and get them functioning well. There will be an opportunity for questions.

Read more about Amanda here: www.southcambridgephysio.co.uk/amanda-savage/

Stretch and Breathe

Relax, refresh and revive: stretching specific to pelvic health for all, followed by mindful movement and serious stillness – an opportunity to focus inwards, listen, and be still.

Whole day: 9.45 – 4.45, cost: £65, plus lunch £10/pp (or bring a packed lunch)

The Venue

St Margaret’s Church Community Hall, Wicken Bonhunt – a lovely warm space and tranquil ambience, newly refurbished. The Church is behind the Pub on the right (coming from Newport) in the middle of the village. Parking is at or around the pub, and up beside the church towards the big house. Postcode for navigation is: CB11 3UG.

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From time to time Andrea holds special half day and whole day events.

The most recent event was a Centred Self Pilates Retreat which took place in the rather beautiful and tranquil setting of Abbey Barn at St Mark’s College, Audley End, Near Saffron Walden.

Please register your interest to keep in touch

Future events planned include:

Focus on back care

Pilates with Yoga

Walking Well