Unplug. Reconnect. Restore.

Digital Mindfulness Retreats with Christina Malecka, MA LMHC

Whidbey Institute Retreat – March 22 - 24, 2019


(Agenda subject to minor changes before March 11)

Friday

10:00- 11:00

  • Arrival And Check In

11:00 - 1:00

  • Opening Circle And Turn Over Digital Devices

  • Meditation

  • Group Agreements

  • Tap into Your 5 Senses

1:00 – 2:30

  • Lunch Together

2:30 – 4:00

  • Meditation

  • Why digital mindfulness?  How do Smartphones and Constant Connectivity Impact You and the People that You Love?

  • Alternatives to Digital Immersion - Setting You Up for Success

  • Self Compassion and Sympathetic Joy: Antidotes to Social Media Envy and Comparison

4:00 - 6:00

  • Free time for hiking, personal reflection or rest

  • Christina Will Be Available For Optional Individual Digital Mindfulness Coaching Sessions During This Time. Cost: $130 Per Hour Pro-Rated

6:00 - 7:00

  • Dinner Together

7:00 – Bedtime

  • Free time for personal reflection, rest or building community with other participants. Games and art supplies will be available.


Saturday

8:00 – 9:00

  • Breakfast

9:00 - 10:00

  • Time To Yourself To Rest, Journal or Hike

10:00 – 12:00 

  • Meditation

  • Group Reflection and Discussion

  • Waking Up: What are You Noticing?

  • Gratitude Practice

12:00 – 1:00

  • Lunch

1:00 – 2:00

  • Free time for hiking, personal reflection or rest
    Christina Will Be Available For Optional Individual Digital Mindfulness Coaching Sessions During This Time. Cost: $130 Per Hour Pro-Rated

2:00 – 3:00

  • Yoga with Laura Toussaint

3:00 – 6:00

  • Meditation

  • Social Media and Emotional Health

  • Reclaiming Your Time:  What Really Matters to You?

  • Concrete Strategies for Reducing Screen Time

6:00 – 7:00

  • Dinner Together

7:00 – 8:00

  • Reclaiming Your Time: Goal-Setting

8:00 – Bedtime

  • Free time for personal reflection, rest or building community with other participants. Games and art supplies will be available!


Sunday

8:00 – 10:00

  • Breakfast and Free Time

10:00 – Noon

  • Meditation

  • Commitments Moving Forward And Digital Device Return

  • Closing Circle

Noon – 1:00

  • Lunch Together

1:00

  • Depart