Your at-home reset for when life feels too loud

Like an in-person retreat, an online retreat gives you that wonderful immersive experience with a range of coaches and teachings, learning about personal growth and empowering you with a new sense of purpose and discernment so you have greater clarity into the life you want to live. This is what makes online retreats so incredibly powerful, addictive and totally life-changing.

Online retreats are more cost effective when compared to in-person retreats. Without travel, accommodation and chef-prepared food costs, you can get the same immersive experience and quality learning at a fraction of the price. Then, if you really love the coaches, you can choose to enrol into one of their personalised courses so you can become more proficient in your favourite wellbeing practices! It’s the best of both worlds… an immersive experience that is affordable and non-confrontational.

Since our retreat content is released over the course of the day, you can attend the classes at your own pace without the worries of joining any online meetings or group calls. So if you are nervous about stating a new practice, tend to fidget through meditation or need a quick break, you can take a pause and return whenever you wish.

We love in-person retreats and we encourage Questers to participate in them whenever possible, however with the recent travel challenges we understand that it’s not always affordable or possible.

Especially for first timers, an online retreat is a great way to test the waters, see what a retreat is like from the comfort of your own home and then decide if an in-person retreat is right the next step for you. For seasoned ‘retreaters’, being able to complete immersive learning on a more regular basis is the best way to solidify your knowledge and refine your personal practice.

Our goal is to help you achieve improved wellbeing by learning new skills to assist in your Quest for self-growth and increased potential. As part of this experience, revisiting the lessons that supported you most will help to better integrate what you've learned into your current lifestyle. Then as you improve your skills and hone your interests you can immerse yourself further into courses specific to your needs.

If you want to improve mobility, health, wellbeing, clarity of mind or stress reduction, then a variety of our retreats, therapies and courses will help you achieve this. If participating in retreats on a regular basis is something you can achieve, this will help reinforce any new lifestyle habits. The one thing we do know is that change takes consistent effort over a period of time, there is no shortcut to changing behaviours and adopting new practises. If your goal is to make big changes, then you will need to commit to a regular routine of participating in the areas you want to improve.

Healthy change does not require someone to flip their routine completely upside down. Change needs to be achievable and realistic, it needs to allow you to maintain your commitment to your work, family and life to be sustainable. We recommend you commit to your goals for at least 90 days to see the clearest results. At this point, if you have been consistent with your new routine, you should see real change.

As an example, implementing 20 minutes of mindful movement and activity per day may be a great start. This may be a blend of exercise, journaling, meditation, goal setting, reviewing your progress, looking for healthy meal plans or even just taking time out out of your day to sit and reflect on the wonderful commitment you are making to yourself.

If finding time to continue practising your new learnings is challenging, going to bed a little earlier and setting the alarm clock to wake 30 minutes earlier is one simple trick to help you start implementing your new routine. Consistency is the key, participating in your new found skills and continuing to practice them over time will help you achieve your desired wellness goals.

Here are our top tips for setting the best mindset for your Quest and really giving yourself time to absorb the teachings -

• If you are new to Mindful Movement training, take it easy, give yourself time to see results and do not judge yourself if you are not at the level you want to be.
• Be kind to yourself, do not push your limits especially if you have any past injuries or have not participated in Mindful Movement training previously.
• Give yourself time and don’t set grand expectations about how you should feel or what you need to get out of it. You're doing this for your own self transformation and healing so be kind to yourself if you are not yet at the level you wish to be.
• Have an open minded approach and allow yourself to discover where you are at on this Quest. Be prepared to have moments of awe and wonder, have fun with it so you can see what sticks. This will help you apply the teachings into your life.
• Ah-ha moments may take time to land. If you don’t have any major revelations straight away, that is perfectly fine. You may find it unravels for you further over the coming days or weeks and when it does provide clarity you will get the full benefit out of the practice.
• Don’t take it too seriously. We are on a journey of growth and transformation and the more you can play with the content the better you understand it.
• Listen to your body during all active Quests, take your time and really feel how your body reacts to certain postures to reduce the possibility of injury.
• Reduce distractions by switching mobile phones and smart watches to ‘airplane mode’ or ‘do not disturb/silent’ mode and quit out of any email browsers or notification software on your computer prior to commencing your Quest.
• Take time after your class to really absorb the teachings and sit with how it feels within your heart, mind and body.
• We recommend you listen to the Quest the first time without taking notes so the new information really washes over you and you get a greater understanding of the teachings. Go back after you have completed the course and rewatch to take notes on key take-ways and talk to family and friends about what you have learnt. This will help to really cement your understanding, retain the teachings and incorporate it into a regular practice.
• If you're not really understanding a practice, or feel like you are stuck in your monkey mind, don’t put pressure on yourself. You are where you are and that’s perfect for you right now. You may need to explore this content further after you have had time to digest it and feel more connected to the concepts, when you are in a clearer state of mind.
• Don’t forget that these Quests will help you have more skills in your toolbox to deal with negativity, instability, trauma and overwhelm. The more you repeat these practises the more automated and competent you become at meeting life’s challenges with a positive behavioural response instead of falling back into old patterns of being unconsciously triggered.

Try not to put pressure on your performance, expectations on how you should feel, or fixate on the outcome of the retreat. Instead, be open to new ideas, try-on new concepts and be prepared to look at life in new and inspiring ways. We hope by the end of your retreat you'll walk away with more self knowledge, love and insight than you had before you started.

The optimal goal is that at the conclusion of the retreat, you are inspired and truly committed to your new journey, ready to embody a new lifestyle, improve your wellness habits and strive for an open mindset.

We hope this will be one of many retreats, therapies, courses and steps that you take in your personal transformation and we hope to be part of your continued life-long learning.

To get the most from your retreat we will provide you with a list of helpful tips and tricks, including:

• Consider what clothing helps you stay comfortable and flexible for your movements.
• Tell friends, family or housemates that you need some space and quiet time while you are attending your retreat.
• Clear your schedule to limit distractions like calls, emails and messages.
• Use props for your practise -
  • Towel or blanket
  • Yoga mat
  • A cushion, blanket, block, bolster, stool or chair for meditation
  • Other yoga props that will support your practise
• Prepare your quiet retreat space and setup your room to maximise a flow state with -
  • A notebook or device to take notes
  • A comfortable seat
  • Headphones or earbuds for a more immersive experience
  • A bottle of water
  • Switch phone to sleep or airplane mode and or turn off all notifications
• Test your device prior to your retreat start.
• Take the time to reconnect and ground yourself in your breaks.
• Don't set performance expectations, keep an open mind and be prepared to try something new.
• Re-watch sessions you loved to help embody your learnings and change habits.
• Follow up in-depth courses from any of the coaches that you loved learning from.

We want you to get the very best experience during your retreat and to discover, learn and explore new concepts and teachings. Each of the quests you'll undertake are released throughout the retreat day to give you that drip feed, immersive experience. If for some reason you aren’t able to watch one of your quests at the scheduled time, don’t worry because once the start time has passed you can come back and watch it again at any time within 30 days.

We know that sometimes life gets in the way and there are unexpected responsibilities that come up, which is why we give you 30 days from the time your retreat starts to re-watch any of the Quests you loved, and really get the most out of your learning. The more you re-watch the Quests, the more likely you are to make stronger neural pathway connections and habit changing behaviours on your path to transformation.

We know that sometimes life gets in the way and there are unexpected responsibilities that come up, which is why we give you 30 days from the time your retreat starts to re-watch any of the Quests you loved and really get the most out of your learning. So, if you can’t attend the whole retreat, need to start late, duck out to pick up the kids or can’t sit still for that long it’s no problem. Take it one step at a time and come back to finish off your learning within the 30 days whenever it suits your schedule.

Retreats typically run for around 5-6 hours over the course of a day with classes focused on a range of activities such as yoga, meditation, philosophy, breathing techniques, mindfulness, health, nutrition, wellbeing, wellness and spirituality. All retreats are different and depending on your selection, they may differ by length, modalities or themes. We schedule lots of breaks so you can replenish yourself, eat a nutritious meal, make a cup of tea, have a glass of water or take a walk outside. This gives you time to really absorb what you have learnt and clear your mind ready for your next class.

As much as we would love to fill your retreat with endless learnings, it simply isn’t practical for you to be overloaded with training and sessions.

During your breaks, plan to do some mindful activities for yourself, or things you love doing but you never make the time for. It may be reading a book, having a cup of tea, putting your feet up, taking a nap, journaling or reflecting on what you have learnt. Going outside and sitting on the grass or taking your shoes off to connect with the earth is a great way to ground and re-centre yourself, something as simple as this can be a powerful way to reset before your next class.

Being 100% committed to your journey is an important first step for achieving clarity, balance, confidence and inner connection in your life. Sharing your participation in a retreat can be a powerful motivator, articulating your journey towards a more connected and fulfilled life style may help to encourage or excite you when taking that first step in your wellness goals.

If you are living with other people (friends, family, partner or children), it would be beneficial to notify them that you are starting your retreat so they may help with limiting distractions and interruptions.

Turn your phone to airplane mode (or offline mode), put on ‘do not disturb’, and turn your phone on silent. The fewer distractions you have, the more chance you have of being able to completely focus on yourself, reflect on the sessions and enjoy the experience of your retreat.

If you are taking the time to dive into a retreat, then make the most of it by reducing distractions as much as possible. Many live, in-person retreats encourage limited use of electronic devices to help create a more present and immersive experience. We invite you to approach your retreat in the same way by minimising distractions, reducing screen time and giving yourself the space to fully engage with the journey.

Once your day is done, try to stay in the moment, reflect on what you have learnt and experienced. Avoid turning the phone back on or dropping into your ‘normal’ evening routine. Change requires action, intent and discipline, if that is what you are seeking, then do the right thing by yourself and commit to your retreat experience as best you can.

During our retreats, we have lots of different Quest videos, each with different requirements. But as a general rule, when you are completing meditation and more ‘theory’ based learning, you will just need room to sit. If you are completing a physical activity like yoga, pilates or fitness class, having room for a yoga mat with a good arms space around you should be ideal. You need to be able to lie down and stretch your arms and legs out in either direction without any obstacles. Also having enough space above your head to raise your arms without hitting any beams or low ceilings is advisable.

There may be the odd walking meditation or request to jump up to energise yourself but nothing that needs too much space. You can always go outside too if that is a better area for the physical exercise activities of your retreat, especially if it’s a nice day and you have an undercover area available. Be sure to check the retreat's description to see if there is anything you specifically need for your learning so you can focus on having fun with your incredible Quest Coaches.

No, you don’t need an outdoor space for your retreat. Just remember that if you are doing your retreat outdoors, that an area undercover would be ideal so you can enjoy your retreat in all weather conditions and having something soft to sit on or a yoga mat will make it more comfortable for you. If there is a walking meditation as part of your retreat, you can walk indoors or outdoors, wherever there are less obstacles and it is safe to do so.

You may find that in between quests, going outside and sitting on the grass or taking your shoes off to connect with the earth can be a great way to ground and re-centre yourself, something as simple as this can be a powerful way to reset before your next class.

Choose a place in your home where you can feel calm, comfortable and as undisturbed as possible. It does not need to be perfect or elaborate. A quiet corner, a clean room, a yoga mat, a cushion, soft lighting, a candle, oil diffuser or blanket can all help signal to your body and mind that this is a time for slowing down and relaxing.

For movement-based sessions, ensure you have enough room to stretch, lie down and move safely. For meditation sessions, reflection or theory-based learning, prepare somewhere supportive to sit, rest, listen and take notes if you wish.

Your OneQuest retreat is designed to be viewed online on a device like a smartphone, tablet, laptop, computer or smart TV so a good internet connection is ideal, but don’t forget if you miss a part or need to rewind or watch a section of the retreat again, you certainly can.

For the yoga sessions, a coach may request the use of props like a blanket, block, bolster or strap to assist with your asana positions and help support your body alignment and comfort. If you don’t have any of these handy, you could use the following:

• Pillow or firm cushion
• Rolled up towels that can also be secured with rubber bands
• Stack of books tied up or wrapped in a towel
• Belt, tie, sock, scarf or rope

It is also handy to have an exercise yoga mat to practise on, to not only support your practise but also to help keep you more stable, especially on slippery surfaces. If you don't have a mat you can practise on non-skid carpet, a rug that is non-slip or a slightly damp towel so it is more grippy.

For meditation sessions, it is recommended to sit on a cushion, blanket, block, bolster, stool or chair so you are comfortable sitting for an extended period of time. Keeping your hips above your knees also helps to keep your posture in good alignment and stop your feet going to sleep so you have a more enjoyable experience.

If you are considering purchasing some props, use our Guide to Yoga Props for tips on how to choose the right items to support your practice.

Our courses and retreats do not require a webcam or microphone. Each experience is delivered through video sessions that you can follow privately from home, with quests becoming available at scheduled times throughout the day. No one can see or hear you, so you are free to learn, move and relax in whatever feels most comfortable, even if pyjamas are your retreat attire of choice.

Headphones or earbuds can be a great way to tune out distractions and better control your level of focus on the content you are learning which will help you stay motivated. They can be a great option if you are in a shared space or, if you want to listen to your quest content on the road or while you are walking. With more vigorous exercise (if you have chosen one of our fitness or yoga Quests) you will find it more difficult to headphones unless they are wireless/bluetooth. We personally suggest earbuds as they are much smaller, lighter and more stable during rapid movements.

Bluetooth options are most helpful to remove any cables connecting you to your device so you can move around more freely.

Before your retreat begins, you may like to plan a few simple, nourishing meals or snacks that will support you throughout the experience. Having ingredients ready ahead of time can help you feel more relaxed, grounded and present during your retreat.

This does not need to be complicated. Choose foods that feel light and easy to prepare, so you can spend less time organising meals and more time enjoying the journey.