A Sanctuary for Radical Self-Care
Awakening to Healing: Finding Peace in Nosara
For over 15 years, Nosara, Costa Rica, has been my sanctuary—a place of profound healing where I’ve returned time and again. It’s a place that has taught me the true meaning of slowing down, resting in silence, and embracing radical self-care. If you’ve ever felt overwhelmed by the fast pace of life or caught in the grip of limiting beliefs, you know how important it is to find a space that allows you to heal, reflect, and reconnect with yourself. Nosara is that place for me.
But what makes Nosara so special? And how does this concept of “awakening to healing” work from a scientific perspective? Let’s dive into the neuroscience of healing and how a retreat in Nosara can help reset your mind, body, and spirit and bring you back to a place of homeostasis.
Grief: Love Turned Upside Down
One of the most powerful teachings I’ve encountered in Nosara is the idea that grief is love turned upside down. When we experience loss—whether it's the death of a loved one, the end of a relationship, or a significant life transition—what we often feel most deeply is the love we had for what we’ve lost. But grief can also be an opportunity for profound transformation. It’s an invitation to heal, to look inward, and to rediscover ourselves.
Neuroscientific research supports this concept, particularly in how our brain processes emotions like grief. The brain’s emotional center, the amygdala, plays a critical role in how we experience and regulate feelings. During times of grief, the amygdala becomes more active, which can lead to heightened emotional responses. However, by engaging in mindfulness practices—like those I teach on retreat in Nosara—we can rewire the brain's response to grief and emotions. This is where radical self-care comes in.
The Neuroscience of Mindfulness and Self-Care
Mindfulness, which is central to the work we do in Nosara, is a practice that has been shown to have significant benefits for the brain. Studies have demonstrated that mindfulness practices can physically change the brain, increasing the size of the prefrontal cortex (the area responsible for decision-making, self-regulation, and emotional control) and decreasing the size of the amygdala. This means that mindfulness not only helps us manage our emotions, but it can also help us override the brain’s default mode of reacting impulsively to stress, fear, or negative emotions.
When we slow down, we allow our minds to rest and reset. In Nosara, we are intentionally creating a space where you can rest in silence, let go of daily stress, and practice mindfulness in a supportive and healing environment. By consciously engaging in mindfulness and meditation, we can reduce the effects of stress and anxiety, which are often exacerbated by our busy, modern lives.
Additionally, the act of slowing down and focusing on self-care activates the parasympathetic nervous system, which is responsible for the body’s “rest and digest” functions. This is the opposite of the fight-or-flight, fawn response triggered by stress. When we engage in radical self-care, whether through yoga, beach walks, sound healing, breath work, sacred women’s circles or simply being still, we promote deep healing and safety within the body and mind.
The Hijacking of the Mind by Limiting Beliefs
A significant barrier to healing often lies in the limiting beliefs we carry—those internal dialogues of I am not enough, or what could I have done differently from the trauma we have lived through. These beliefs are ingrained in the brain, often from childhood or past trauma, and can hijack our thoughts, behaviors, and even our relationships.
Neuroscience tells us that our brains are wired to create neural pathways based on repeated experiences. If we’ve been told or have internalized beliefs that we aren’t worthy of love or healing, our brain will reinforce those pathways. This is why it can be so challenging to break free from negative thought patterns on our own.
But here’s the good news: the brain is malleable , meaning it has the ability to change and adapt throughout our lives. This process is known as neuroplasticity. With intentional practices like mindfulness, positive affirmations, and self-compassion, we can begin to rewire the brain and create new, healthier neural pathways. In Daniel Seigel's work, MD, we create a “window of tolerance” and through these practices start to lean into and hold the discomfort without getting dysregulated. By consciously interrupting our limiting beliefs and replacing them with affirmations of worth, healing, and love, we can create lasting change in our lives for optimal wellness. I had the good fortune to study with Dr. Siegel in Nosara several years ago. He is at the forefront of the mind-body science field and the founding co-director of UCLA’s MIndful Awareness Research Center. He has written numerous books on the mind, mindfulness and brain development.
Why Nosara Is the Perfect Place for Healing
Nosara provides the perfect backdrop for this kind of transformation. The tranquility of the ocean, the lush jungle landscapes, and the deeply peaceful atmosphere make it an ideal setting for slowing down and tuning into our deepest needs. There is something profoundly healing about being in a place where nature and silence work together to support your emotional, mental, and physical well-being.
In Nosara, we focus on slowing down, being present, and giving ourselves permission to rest. Whether it’s through yoga, meditation, sound healing, body work or simply taking in the beauty of the surroundings, the goal is to create a space where you can reset your mind, let go of limiting beliefs, and reconnect with your true essence when you are able to slow everything down.
Stay Tuned for My Next Retreat in Nosara
I am so excited to invite you to join me for another transformative retreat in Nosara next year. We’ll practice mindfulness, engage in slow flows, yin and restorative yoga, breathwork, sacred women's circles and immerse ourselves in the peaceful energy of Nosara, allowing for profound healing on every level.
If you’ve been feeling the call to slow down and step into a new chapter of your life, I’d love for you to join us. Stay tuned for more details coming soon—I can’t wait to share this transformative journey with you.
Until then, here’s a simple yin yoga pose you can practice to aid in your own sacred and tender healing.
Preparing to enter childs pose …
Yin Restorative Yoga for Healing: Supported Child’s Pose
Child's Pose (Balasana) is a gentle, restorative yoga pose that’s perfect for calming the mind, stretching the back, and releasing tension in the body. When practiced in a Yin style, this pose can deeply nourish and relax, especially when you’re seeking rest or grounding.
How to Practice Supported Child’s Pose:
Set up your space: Begin by placing a yoga mat on the floor. Gather two cushions or blocks and a blanket.
Kneel on your mat: Start by kneeling on your mat with your big toes touching and knees slightly apart. You can also spread your knees wider for more space for your belly.
Place the props: Place one cushion or blanket under your torso for support, so your chest and belly can relax as you lower your torso down toward the mat. Place another cushion or a block under your forehead to support your head.
Rest your body: Slowly lower your torso onto the cushion, and let your forehead rest on the block or cushion. Relax your arms by your sides, palms facing up. You can place a blanket over your hips for extra warmth and comfort if you like.
Hold the pose: Stay in this restorative Child’s Pose for 3-5 minutes, or as long as it feels comfortable. Allow your breath to deepen, sending the breath to the back of your ribcage and lower back. With every exhale, release any tension in your body.
Come out slowly: To exit the pose, gently lift your torso back up and sit back onto your heels. Take a few moments to notice how you feel.
Benefits of Supported Child’s Pose:
Calms the nervous system and promotes relaxation.
Gently stretches the hips, thighs, and lower back.
Releases tension in the body and mind.
Encourages mindfulness and body awareness.
This simple, supported pose helps you tune into the present moment while soothing the body and calming the mind. A perfect way to wind down after a busy day or to restore energy during a restful practice.
Love + Namaste,
