Your Soulshine RETREAT toolkit

Extra Support Materials

Some extra tools to keep you inspired and motivated following your Soulshine Retreat...


Our Private Facebook Soulshiners Group

Built on the intention of building a supportive and loving community, this group offers a safe and private space for our much loved Soulshiners to connect and stay inspired following their Retreat. We use this space to share all sorts of inspiration as well as all our Soulshine news. We so hope to stay connected & would love to see you there...

Meditation Vibes

Mindfulness on the Breath - Meditation Practice

I’ve included some information on a simple Mindfulness of the Breath Meditation with some recordings for you to follow below. You can read the below to have a sense of the practice or simply go straight to the recordings. I’d love to know how you get on. Any questions, you can bring them to the Soulshine Gang Facebook Group for sharing…

The Practice

  • Find your meditation seat – grounded and connected to a sense of foundation

  • Take 5 deep breaths to begin – use the time to scan the emotional / physical body. To check in and see what is here

  • Cross hands over the heart and just for a moment remember your aspiration – what is it that brings you as a student to this practice of Meditation. Simply acknowledge before beginning

  • Focus on the breath and allow complete concentration on the inhale and exhale

  • Count with the breath from 1 to 10

    • I am inhaling 1

    • I am exhaling 1 and so on...

  • As you inhale, see the image of the number in your mind and then as you exhale see it disappear

  • As you allow yourself to focus on the counting, also focus on the breath completely

  • When the mind wanders don’t fight it, just notice and acknowledge with the word ‘thinking, thinking’ and return to number 1

  • We’re not looking for silence – we’re working to bring ourselves again and again back to the present moment and to notice when the mind wanders

  • If you reach 10, simply return to 1 and begin again

  • When your gong ends the practice, bring the hands to the heart in prayer, and you might want to close with a moment of remembering gratitude. Bringing into mind anything for which you feel grateful at this time in your life

  • That’s it - 5, 10 or 20 minutes building your own inner sanctuary

Yummy Yoga Nidra Guided Meditation (Yogic Sleep!)


Our Soulshiners absolutely ADORE Yoga Nidra! It's such a beautifully relaxing and grounding practice - perfect for soothing the nervous system and creating a restorative and pause in the busyness of daily life. Read on to find out more or scroll down to simply lie-back and listen to the yummy meditation. 

What's it all about?

Yoga Nidra Meditation is super simple & easy to practice and offers a deeply profound experience of physical, mental and emotional relaxation.  You don’t have to meditate for 20 years to experience the benefits immediately. You don’t have to sit still and quiet the mind. You simply experience Yoga Nidra meditation lying down and following the guided meditation on the recording below. Regular practice of Yoga Nidra can really support physical and emotional balance. It's been found to be incredibly supportive for those experiencing insomnia, chronic pain, depression, anxiety, restlessness, or Post-Traumatic Stress Disorder (PTSD or PTS). The best bit? Yoga Nidra is the equivalent of 5 hours of deep healing sleep on the body. WOOHOO!

Why practice?


  • improves the quality of your sleep and the amount of your sleep

  • reduces your chronic pain suffering

  • soothes your autonomic nervous system


  • enhances your mental focus and attention span

  • improves your creativity and whole brain functioning


  • gives you more ease and peace of mind in daily life

  • helps create new neural pathways in your brain leading to healthy habits & routines

Time to relax...

The meditation is about 20 minutes long and will start immediately, so before pressing play make sure you are some where warm and comfy with space to lie down and ideally where you won't be interrupted. I love to practice Yoga Nidra in bed with a cushion under my knees (especially helpful for those with lower back problems) and tucked up in a blanket - basically like a little old lady!  Take some deep breaths, hit play below and relaaaaax...

p.s. you can click the download sign on the right and listen to the Meditation offline too

Yoga Home Practice

I know how tricky it can be to practice Yoga alone at home and so I've created a simple home practice guide for you below. I've also included the Sun Salutation A and B flow. Just starting your day with five of each of these alone will get things flowing and help the body build strength and bendiness whilst the breath will calm the nervous system and mind. Don’t forget, we also really recommend these online resources:

Nutritional Wisdom from Avocado Anna

You can download the nutrition talk, jam-packed with body-healing wisdom from the wonderfully inspiring Anna, using the links below. If you'd like to continue working with Anna via skype (we can't rate her highly enough) then drop her an email on

Soulshine Healthy Recipes

We are also so happy to share some recipes of love and delight from the Soulshine kitchen from our years running our own Retreat centre. The attached has a whole range of recipes from juices to starters, snacks, treats and even includes two healthy dinner party menus to wow your friends! PLUS Remko the Healthy Chef’s Recipes. Massive NOM!


Emotional Freedom Technique

Daily Nourish List & Monthly Log