FLOW Yoga Retreats

FLOW Yoga Retreats We believe meaningful connection matters.

FLOW Yoga Retreats curates welcoming spaces around the world where strangers become friends, friends become family, and journeys become part of your story.

We leave for Spain next month! The official-official countdown is on! And if we need directions, we use MapQuest. 
09/02/2026

We leave for Spain next month! The official-official countdown is on!

And if we need directions, we use MapQuest.





Happy Triangle Tuesday! 😝 Thanks for the humor Yoga Memes
09/01/2026

Happy Triangle Tuesday! 😝

Thanks for the humor Yoga Memes

Maybe you're the type to wait for a sign... Here it is.Not someday.Not the next retreat.Not when life gets less hectic.N...
08/23/2026

Maybe you're the type to wait for a sign...

Here it is.

Not someday.
Not the next retreat.
Not when life gets less hectic.
Not when conditions are perfect.

Here. Now.

This October, we're taking a small group to Costa Brava for a week of Yoga, Mediterranean bounty and beauty, shared meals, exploration, laughter, rest. And most importantly, the kind of human connection that has become the heart of every FLOW retreat. It’s what brings people in and keeps them coming back.

Right now, there are still a few spaces available.

And if something in you pauses your scroll when you see the pictures...
If you keep reading these posts...
If you've caught yourself wondering, Could I actually be a part of this?

Maybe the question isn't whether you could go.
Maybe it's whether you're willing to say YES.

Journey with Heart: Soul & Sea in Costa Brava
October 21-27, 2026

Come with us.

What awaits you when you respond YES! to the invitation... ➰ A dreamy week tucked away in Costa Brava at Mas Pastora, an...
08/21/2026

What awaits you when you respond YES! to the invitation...

➰ A dreamy week tucked away in Costa Brava at Mas Pastora, an 18th-century Spanish farmhouse reserved just for us.
➰ Morning and evening sessions of breathing, moving, and connecting through Yoga.
➰ Daily freshly prepared breakfasts to feed our bellies while enveloped in friendships that feed our souls.
➰ A day of exploring the history, architecture, and traditions of Barcelona. And YES! A tour of the finally and recently completed Sagrada Famila. A fantastic day tops off with dinner at a local Barcelonian restaurant.
➰ A journey through time exploring timeless medieval villages, strolling cobblestone streets, and enjoying an authentic regional dinner at a family-owned restaurant.
➰ A boat trip along that Catalonian shore with opportunities to snorkel, paddle board, swim, or simply lounge on the Catamaran.
➰ Time and space to wander along the Mediterranean, soak in sun on the beach, lounge by the pool, sink into a good book, play cards with friends, or experience the art of doing absolutely nothing at all.
➰ Nightly dinners around a table that offer native cuisine, FLOW community, and global connections.
➰ Intentional space for meaningful conversations, silliness, and laughter. Time for quiet, reflection, for yourself.
➰ And a group of humans who believe that how we travel together matters just as much as where we go.

This is Journey with Heart: Soul & Sea in Costa Brava.

We've designed a week with a balance of adventure to help you feel alive and spaciousness to let you truly experience it.

More Presence. More Connection. More Peace.

And right now, there are still a few seats at the table.
Yours awaits.

Soul & Sea in Costa Brava • October 21-27, 2026
All the sweet details and registration link are in post pinned to top of page.

We've spent a lot of time lately talking about slowing down. Being present. Making room. Letting our nervous systems sof...
08/18/2026

We've spent a lot of time lately talking about slowing down. Being present. Making room. Letting our nervous systems soften.

Now we'd like to invite you to actually DO it.

This October, FLOW and family are gathering in Costa Brava, Spain for Journey with Heart: Soul & Sea in Costa Brava. Can't you just see yourself for a week at a beautiful 18th-century Spanish farmhouse walking distance to the welcoming blue Mediterranean?! Yes, please!

Mornings met with saunter. Low and slow Yoga. Shared meals. Medieval villages. Time by the sea. Laughter. Wandering. Rest. And the kind of connection that happens when we give ourselves enough space to actually be with one another.

We've taken care of all the details — including transportation to and from Barcelona Airport — so all you have to do is arrive and exhale. No logistical planning. No wondering. No scrambling. Just be you and let us handle the rest.

There is still room for you.

Maybe you've been reading our posts and thinking, "WOW! that sounds wonderful."

Maybe you've looked at the Spain photos, past pictures of FLOW retreats filled with kinship and fun, all the inclusions for Journey with Heart and smiled as you imagined yourself there. But at some point, imagining has to become deciding.

Come to Spain with us.
Journey with Heart: Soul & Sea in Costa Brava
October 21-27, 2026
Link for all the sweet details and registration are in pinned post.

Over two decades ago in coaching school, I learned a little riddle-recipe for presence that has stuck with me ever since...
08/17/2026

Over two decades ago in coaching school, I learned a little riddle-recipe for presence that has stuck with me ever since:

To be present focus only on what you’re doing while you’re doing it; do not focus on what you’re not doing when you’re not doing it.

Read that again. 😏
Sounds simple, right?

Relish your coffee while sipping it. Take in the wander of nature around you while you’re walking through it. Rest while you’re resting; allow yourself to feel bored even. Tune into the quiet, gaze up into the sky’s expansiveness.

And when you’re doing any of those things – or anything else – try to resist the urge to review a checklist in your mind of all the other things you could, should or need to be doing. If it’s not happening right here and now, let it go.

Simple? Yes.
Easy? Absolutely not.

Because presence isn’t just something that happens in our minds. It happens in our bodies, too.

When our nervous system senses enough safety, it doesn't have to devote as much energy to scanning for what might go wrong or what needs our attention next. Muscle tension softens. Heart rate slows down. Breathing eases. As the nervous system becomes more relaxed, our awareness widens. We can notice more. Focus better. Listen more deeply. Connect. Engage. Open our minds and hearts.

In other words, presence isn't about paying attention harder. Presence is a state made possible by a nervous system that feels secure, welcome, and at ease. Presence is embodied; it is a quality rather than a behavior; it is a way of navigating the world and being in our experiences.

That little riddle-recipe I learned all those decades ago wasn't just teaching me a mental approach to becoming more present – it was an invitation to my whole body: Right here, right now is enough. Through the years I’ve returned to this recipe time and again… Focus only on what I am doing while I am doing it. Let go of the rest. Time has taught me that presence is not a thing to attain or a skill to prefect – it is a practice we return to over and over.

Last fall while traveling in Valencia, Spain, my partner and I somehow ended up carrying around a tiny Matchbox car that...
08/15/2026

Last fall while traveling in Valencia, Spain, my partner and I somehow ended up carrying around a tiny Matchbox car that belonged to one of our nieces.

So naturally, we did what any two mature, responsible adults would do. We started taking pictures of it. 📸

Everywhere.

The tiny car went sightseeing. It posed in front of Spanish landmarks. It had adventures. And before long, what started as something completely silly had a name: The Tiny Car Project.

There was absolutely no purpose to it. And that was the whole point.

Sometimes being fully alive looks like awe and wonder like sitting quietly in front of a beautiful sunset. And sometimes it looks like lying on the ground trying to get the perfect photograph of a toy car. Joy lives there, too.

One of the things I love most about travel is how it can shake us out of our grown-up routines. We become curious again. We notice things. We wander. We try foods we can't pronounce. We laugh when things go sideways. And, if we're lucky, we get a little silly.

And honestly, we don't need to travel across an ocean to do that. We just need to remember to look for the tiny things that delight us.... the ridiculous things; the things that serve absolutely no productive purpose other than making us smile.

Because a meaningful life doesn't have to be serious all the time.

Sometimes the journey with heart is also a journey with humor.

And sometimes joy is really, really small.
About the size of a Matchbox car.

I often wonder how much beauty I miss simply because my mind is off somewhere else...Replaying yesterday. Planning tomor...
08/13/2026

I often wonder how much beauty I miss simply because my mind is off somewhere else...Replaying yesterday. Planning tomorrow. Checking what's next; checking off what's done. Moving on to the next thing.

And meanwhile, the sky is doing this. 🧡

Lately, my focus has been my focus.
Being present.
Making room.
Letting go.
Leaning in.

Nature is really good at reminding me of all of this because the sunset asks nothing of me except to notice. To look. To receive. To bask in the beauty without giving anything in return.

So, wherever you are today pause and look up.

Be here for this.

This past week during family holiday in Boston we went to see The Great Elephant Migration: A Coexistence Story. If you ...
08/12/2026

This past week during family holiday in Boston we went to see The Great Elephant Migration: A Coexistence Story. If you haven't heard of it, imagine a herd of life-sized elephants wandering through the middle of the city. (YES, please!) They are magnificent. And while the elephants themselves are pretty hard to forget, it was the story behind them that has followed me to our next destination.

The exhibit describes the elephants as a love letter from a culture in India that has never forgotten how to share the world.

Share the world.

Those three words linger in my heart.

Because somewhere along the way, it seems that we humans got pretty good at thinking everything revolves around us. We build, consume, travel, hurry, acquire and move through the world as though we're standing at the top with our conquerer's flag planted in the earth.

But what if there is no top? And what if there is nothing to conquer?

What if instead, we are but one thread in a living web of people, animals, plants, places, and experiences, each affecting and depending upon the others?

We live in a culture that celebrates independence. Handle your own s**t. Pull yourself up by your bootstraps. Be strong. Be productive. Take care of yourself.

Don't get me wrong, there's value in being able to stand on our own two feet. But the truth is that we are wired for connection.
We need each other. We need nature. We need experiences that interrupt our routines long enough for us to remember that we belong to something bigger than and beyond ourselves.

Maybe that's what it means to make room.

Make room for other people. Make room for people who aren't like us. Make room for the natural world instead of expecting it to continually make room for us. Make room for listening instead of always speaking. Make room for rest. Make room for wonder.
Make room for the unexpected.

And perhaps most importantly, remember that making room for something else doesn't necessarily mean there is less room for us. (Gosh we humans have a hard time with this one!)

That may be one of the things these enormous elephants are here to remind us.

There is room for all of us.

And when we stop thinking of ourselves as standing at the top of the world and begin remembering that we are part of it, maybe we don't actually get smaller. Maybe our world gets bigger.

Travel isn't just about seeing more of the world.
It's about learning how to share it.

Recently, travel handed us two pivots in two days.The first one said MOVE.Change the plan. Make decisions. Grab the bags...
08/10/2026

Recently, travel handed us two pivots in two days.

The first one said MOVE.
Change the plan. Make decisions. Grab the bags. GO! GO! GO!

The second said STOP.
You're not going anywhere today, lady. Whatever you thought was happening next is waiting.

Same trip. Two completely different disruptions. Two completely different responses required. And this got me thinking about how much of life is actually an exercise in pivoting.

We all got the master class in 2020. Practically overnight, the entire world changed direction. Work. School. Travel. Relationships. How we bought groceries. How close we stood to another human being. So it's not that we don't know how to pivot. We're actually pretty damn good at it.

But how we *experience* the pivot?
Well, that's another story.

There's the pivot itself... then there's everything we pile on top of it. (Hmmmm, sounds suspiciously like Yoga.... it's not the pose itself, it's what we feel about it.)

This wasn't supposed to happen.
What are we going to do?
This is ruining everything.
Why today?
We should have....

And before we know it, we're not only dealing with the thing that happened. We're fighting the fact that it happened at all.
And just like Yoga, this is where the practice begins.

Not in becoming so zen that nothing bothers us. Not pretending disappointment isn't disappointing or that a stressful situation isn't stressful. But learning to ask:

What is this moment asking of me now?

Sometimes the answer is MOVE.
Sometimes it's WAIT.
Sometimes it's ASK FOR HELP.
Sometimes it's LET GO.

And occasionally it's Well...I guess we're doing this now.
This last one may actually be my favorite.

Because there's something incredibly freeing about recognizing the moment when Plan A has officially left the building.

Travel teaches this lesson particularly well.
We leave home with itineraries, reservations, confirmation numbers and plans. And then we enter a world filled with weather, mechanical problems, other humans and approximately 4,782 things we cannot control. Which ironically might be part of why I love traveling.

Travel gives us opportunities to practice something we need when we get home: Responding to the life that's actually happening instead of clinging to the one we planned. Not changing direction without getting rattled. But knowing when to move, when to stop, and when to loosen your grip enough to discover what happens next.

This is the art of the pivot.

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