Jun 14 2024 - Jun 16 2024

Mindful Self Compassion – A Weekend Retreat

Learn to be kind to yourself

This weekend is an exploration of self-respect, kindness and common humanity.  Using mindfulness activities and self-care exercises including guided visualizations, journaling, reflection, yoga and meditation you will discover new ways of relating to yourself and learn skills you can practice in your daily routine.

Accept your humanness

Developing compassion for yourself means that you honor and accept your humanness. You are not special or unique in the negative ways you may think.  Things will not always go the way you want them to. You will encounter frustrations, losses, you will make mistakes, bump up against your limitations, fall short of your ideals. This is the human condition, a reality shared by all of us. The more you open your heart to this reality instead of fighting against it, the more you will be able to feel compassion for yourself and all your fellow humans in the experience of life.

If you struggle in relationships it may be because you are not so kind to yourself.  As you take care of yourself, with kindness, you will show up in your life and in the world around you in a much different way.  Being kind to yourself allows you to be open, tolerant and accepting of others.  Just as you are not perfect, neither is anyone else.

Let this weekend be what you need to move through life with more compassion and kindness for yourself.

Ask Yourself These Questions

Do you put others before yourself always?  What happens if you consider your own needs?
Have you considered double standards that are unfair to you…”it’s ok for everyone else to fill in the blank, but not me”
Do you have a “stiff upper lip”?  What happens if you acknowledge your emotions?
Have you noticed a mean voice inside  – judging or criticizing yourself easily and frequently?
Is your motivation to change coming from a belief you are worthless or unacceptable as you are?

Self-compassion involves responding in the same supportive and understanding way you would with a good friend when you have a difficult time, fail, or notice something you don’t like about yourself.  Learn to be kind to yourself!  If that’s a novel idea, you need this retreat!


Friday, June 14
3-4 pm
Arrive and settle into your cabin
4:00 pm
Meet and greet in the studio, discussion "what is self compassion?"
5:30 pm
Eating Meditation
6:00 pm
7:30 pm
Deep self-care: Yoga Nidra (guided relaxation)
Saturday, June 15
7:30 am
Mindful Yoga class – or sleep… do what you need!
8:45 am
10:00 am
Self care session: Self acceptance, release self-criticism, loving kindness meditation
Mindfulness practices : Sensory awareness, Loving Kindness
Free time
7:00 pm
Restorative Yoga
Sunday, June 16
7:30 am
Gentle Yoga class or sleep – do what you need!
9:00 am
Breakfast and free time to pack up your cabin
10:30 am
Self-care session - how to continue the journey at home
12:30 pm
Lunch – Nourish your body! Stay as long as you wish to enjoy the property and new friends!

Meet Your Facilitator

Liz Frost

Liz Frost MA Ed, RP, is a certified yoga teacher, mindfulness coach and psychotherapist. She was introduced to meditation in the early 90’s and found yoga as a form of meditation. With a foundation in meditation and somatic based psychotherapy, she incorporates mindfulness into yoga practice. She is the owner of Sugar Ridge and devotes her time and energy to making the world a more peaceful place.

Liz Frost, M.A. Ed, RP

Book Your Retreat

Friday June 14
Sunday June 16
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Rates are per person and include all meals, classes and accommodation of your choice:

$565 + HST  shared accommodation – up to 4 people share a cabin

$645 + HST semi-private accommodation – 2 people share a room in a cabin (some cabins have 2 rooms)

$825 + HST  private accommodation – a room all to yourself


Shared - Cabin will be shared with up to 3 other guests of the same gender. If you are booking for just yourself, depending on the retreat, we will match you with other guests of the same gender.

Semi-private - Cabin will be shared with the 1 other person you are registering with. If booking alone, we will try to match you with someone of the same gender.

Private - Cabin for one person, not sharing with others.

Book now

The Centre

Welcome to Sugar Ridge! It is our mission to provide a space for you to be nourished in body, mind and soul. From completely silent to dip your toe, testing mindfulness, we have what you’re looking for!

Please Note: This Retreat has now finished. See our upcoming retreats here.