Program Description 

Slow down. Breathe. Move. Reconnect. Rooted in Qi is a four-week introduction to Qigong, an ancient practice of moving meditation and internal cultivation. Through breath, posture, mindful movement, and embodied awareness, you’ll explore practices that cultivate greater presence, balance, vitality, and ease while connecting with the Daoist principle of yangsheng, or nourishing life. 

What You’ll Learn 

• Foundational Qigong postures, movements, and breathing techniques  
• The Dantian and its role in Qigong practice  
• Qi, energy gateways, and channel systems  
• Practices for grounding, balance, focus, vitality, and physical ease  
• How to develop a personal Qigong practice for everyday life  

Weekly Series Topics 

Week 1 — The Body 
Tune into sensation and movement. Explore the body as a place to practice awareness.

Week 2 — The Mind 
Observe familiar stories, judgments, and the moments when the mind slips into autopilot.

Week 3 — Heart-Spirit 
Notice sensations and emotions beyond the stories you attach to them.

Week 4 — Circulating Qi Through the Portals 
Explore the body’s portals and bring the four weeks of practice together.  

About Dr. Scarlett Kettunem

Program Description 

Perimenopause and menopause can affect sleep, mood, energy, cognition, libido, and overall wellbeing. This four-week educational series helps women better understand what’s happening in their bodies, explore evidence-based hormonal and nonhormonal treatment options, and develop practical strategies for feeling better now while supporting long-term health. 

What You’ll Learn 

• What to expect during the perimenopause and menopause transition  
• Practical strategies for managing common symptoms  
• Hormonal and nonhormonal treatment options  
• Ways to support lifelong heart, metabolic, bone, muscle, and cognitive health  
• How to create a personalized healthy-aging plan  

Weekly Series Topics 

Week 1 — What Is Happening to My Body? 
Understand the stages of perimenopause and menopause, hormonal changes, common symptoms, testing, and when symptoms may warrant further evaluation. 

Week 2 — Feeling Like Yourself Again 
Explore sleep disruption, mood changes, brain fog, fatigue, libido, sexual function, and vaginal and pelvic health, along with practical lifestyle approaches and treatment options. 

Week 3 — Hormone Therapy & Other Treatment Options 
Make sense of the evidence surrounding menopausal hormone therapy, including risks, benefits, common misconceptions, and individualized decision-making. Explore nonhormonal medications, supplements, botanicals, and other options. 

Week 4 — Building Your Health for the Next 30 Years 
Move beyond symptom management to support cardiovascular, metabolic, muscle, bone, and cognitive health while developing practical strategies for healthy aging.

Optional Individual Consultations

All workshop participants are encouraged to have a 45-min new patient consultation with Dr. Christine before and follow up appointment after the series for participants seeking personalized guidance; these visits are not required to participate, but highly encouraged for maximum benefit.

About Dr. Christine McClure, Naturopathic Doctor

Program Description 

Build the strength, mobility, and stability needed for more comfortable, confident movement. Through anatomy education, alignment-based yoga, strength-building, and restorative practices, this four-week series explores how the hips, pelvis, surrounding muscles, and pelvic floor work together. Drawing from the Iyengar tradition, you’ll develop greater body awareness and practical tools you can continue using beyond the series. 

What You’ll Learn 

• How the hips, pelvis, surrounding muscles, and pelvic floor work together  
• Alignment principles that support safer, more efficient movement  
• Practices for developing strength, mobility, and stability  
• Ways to release unnecessary tension  
• A repeatable movement sequence to continue at home  

Weekly Series Topics 

Week 1 — Build the Foundation: Skeleton, Alignment, Stability & Range 
Explore hip structure, alignment, stability, and range of motion, including how prolonged sitting can affect movement. 

Week 2 — Create Freedom: Muscles, Mobility, Release & Coordination 
Explore the muscles supporting the hip and learn to release unnecessary tension while helping them work together more effectively. 

Week 3 — Support Your Center 
Explore the relationship between the hips, pelvis, and pelvic floor. 

Week 4 — Integrate & Move with Power 
Bring the practices together and develop a sustainable sequence for continued strength and mobility.  

About Jane Carlsen

Program Description 

The holidays can ask more of us than we have to give. Stay Anchored offers a place to pause, understand what stress is doing in your body, and practice meeting the season with greater calm and capacity. This intimate four-week series combines nervous system education, somatic tools, and guided Reiki meditation to help you release tension, build resilience, and create a grounding practice for the holidays and beyond. 

What You’ll Learn 

• How the nervous system responds to ongoing stress  
• How to recognize patterns of tension and overwhelm  
• Somatic practices for moving and releasing tension  
• Tools for building greater capacity and resilience  
• A personal grounding practice to use during the holidays and beyond  

Weekly Series Topics 

Week 1 — Understand the Stress Response 
Learn why the brain and body can become stuck in patterns of stress and begin recognizing your own responses. 

Week 2 — Move Tension 
Explore somatic practices for releasing accumulated tension from the body. 

Week 3 — Build Capacity 
Develop greater resilience for meeting stress without becoming depleted or overwhelmed. 

Week 4 — Integrate 
Bring the tools together and create a personal practice to support you through the holidays and beyond.  

Learn about Theresa Trelstad

with Chia Rafelson, Stephanie Starnes & Root Whole Body

Sunday, November 15 | 9 AM–6 PM
$575 per person

As autumn deepens, join us for a full day of warmth, nourishment, and reconnection. Receive different expressions of care through guided movement and breathwork, restorative spa treatments, sound healing, and a nourishing lunch.

Our November retreat centers on gratitude, with room for grief, change, and all that the season may hold. Gentle practices, quiet reflection, and time in community invite you to honor what is present and reconnect with what sustains you.

Whether you’re seeking a reset or meaningful time for yourself, this whole-person experience offers space to rest, receive, and return to daily life feeling grounded and renewed.

The Experience Includes:

• Grounding welcome circle with intention setting
• Guided meditation, breathwork, movement, and somatic practices with Chia Rafelson
  
• Smoothies, nourishing snacks, and a plant-based, anti-inflammatory lunch from Blossoming Lotus Cafe
• Root Whole Body Spa Journey with your choice of massage or facial, group acupuncture, cedar sauna, and quiet time in the Tea Room
• Immersive sound healing journey with Stephanie Starnes
• Closing reflection and integration to carry the experience into daily life

About Chia Rafelson — Movement Guide

Chia Rafelson guides meditation, breathwork, and movement practices that deepen connection to the body and support self-awareness. With decades of study in yoga and somatics, she brings a well-stocked toolbox to classes, retreats, and one-on-one sessions. Her approach is loving, playful, generous, and intuitive.

About Stephanie Starnes — Sound Healing Practitioner
Stephanie Starnes is a vocal artist, musician, yoga teacher, sound healing practitioner, and retreat leader with a deep love for nature, creativity, and authentic expression. She is passionate about holding healing and creative spaces and has been an international teacher, musician, and sound healing practitioner since 2004.

Program Description 

Take an intentional pause during the holidays through the Japanese art of ikebana. In this hands-on workshop, Ikebana Master Designer Nana Goto Bellerud will introduce foundational principles and techniques while guiding you in creating your own seasonal arrangement. Slow down, reconnect with creativity and presence, and enjoy reflection and tea in a restorative setting. 

What You’ll Learn 

• The history and foundational principles of ikebana  
• Basic techniques, tools, materials, and design  
• How to create your own seasonal arrangement  
• How to approach floral design with greater presence and creativity  
• Simple techniques you can continue practicing at home  

Workshop Experience 

• Begin with a brief mindfulness practice to arrive and slow down  
• Learn the foundational principles and techniques of ikebana  
• Create your own seasonal arrangement with provided materials  
• Receive individual guidance and explore your own creative expression  
• Close with reflection and tea  

All plant and floral materials are provided. No previous ikebana experience is required. 

Optional Starter Kit — $35 
Includes a round vase and kenzan (剣山), the traditional ikebana pin holder, so you can continue practicing at home. 

Optional Community Dinner — $35 
Continue the experience with a mindful three-course, plant-based community dinner at Blossoming Lotus Café.  

Learn about Nana Goto Bellerud