Grounded & Grateful

Grounded & Grateful invites you to pause, reconnect, and renew before the busy holiday season. In this half-day mini-retreat, you’ll be guided through restorative movement, calming breathwork, mindful eating, and reflective journaling — simple yet powerful practices designed to bring you back home to yourself.

Each element is intentionally chosen to help you regulate your nervous system, release tension, and cultivate awareness:
🧘‍♀️ Restorative movement gently rebalances your body and quiets the mind.
🌬️ Breathwork soothes stress and grounds you in the present moment.
🍎 Mindful eating invites a deeper connection with nourishment and gratitude.
🖊️ Journaling creates space for reflection, clarity, and renewal.

Facilitated by a Physician Assistant with expertise in neuroscience, integrative medicine, and mind-body health, this experience blends science and soul — helping you restore balance from the inside out.
Give yourself the gift of slowing down and reconnecting with yourself as you prepare for the season ahead.

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This event is offered on a sliding scale to honor both accessibility and the true value of the experience. Your advance contribution reserves your space, and helps keep our programs accessible while honoring the time, expertise, and care that go into each offering.

In the spirit of giving, and in consideration of current events, $25 of all donations of $75 or more will go directly to Second Harvest Foodbank, a local organization that focuses on ensuring every person has access to nutritious, sufficient food. Food is a basic need, and therefore a foundational piece of physical, emotional, and social well-being.

These reference points help you decide what feels right. Please choose the amount that reflects your current circumstances and, at checkout, simply enter that amount in the "donation" box.

• $25 – Supported rate
  A reduced rate to ensure the retreat is accessible to all.
• $50 – Community rate
  Helps cover basic event costs while staying budget-friendly.
• $75 – Sustainer rate
  Reflects a meaningful contribution that supports the event and Second Harvest.
  $25 donated to Second Harvest.
• $100 – True Value
  This reflects the real cost of the retreat, the facilitator’s expertise, and the time and care behind each modality.
  $25 donated to Second Harvest.
• $150+ – Benefactor rate
  A generous, community-minded gift that helps sustain future low-cost offerings.
  $25 donated to Second Harvest.

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Tentative schedule:

We reserve the right to adjust the schedule to provide you with the best possible experience. Out of consideration of other attendees, if you need to arrive late or leave early we ask that you only do so during a natural transition between offerings.

8:45-9am: Arrive and get settled on your mat. Doors open at 9 and we will begin promptly at 9:15am.

9:15-10:15am: Morning Movement & Gentle Breathwork: Turn your focus inward with a beginning meditation, restorative movement, and gentle breath work. You'll learn proper breathing mechanics, build awareness of your physical body, and deepen your relaxation.

10:15-10:45am: Introductory journaling & scheduled break: Put your pen to paper as a way to enhance awareness, process emotions, and practice authenticity. You can follow the provided prompts, or write freely.

10:45am: Mindful eating experience: Strengthen your awareness of your body's physical and emotional cues around eating to gain a better understanding of your relationship with food.

`11:15am: Superventilation: A guided, dynamic breathing practice that energizes the body, increases oxygenation, and supports nervous system regulation. Superventilation helps release tension, improve mental clarity, and enhance overall resilience, leaving you feeling invigorated and grounded. *Not suitable for those with epilepsy, or who are pregnant or nursing. Always listen to your body, and don't push past your limits.

Emma Rose, PA-C, CSCS, LOB Certified Breathworker

Emma Rose is a Physician Assistant-Certified, Certified Strength and Conditioning Specialist, and Certified Language of Breath Breathworker with twenty-five years of experience in the fitness, medical, and wellness fields. Emma is a Psychosocial Rehabilitation Specialist for Dane County's Comprehensive Community Services program, teaches movement and breathwork classes at local community venues, and is the founder of the Integrative Health Collective, a group of Primary and Allied Health Care Practitioners with the shared vision of making whole-person care the standard. She uses body-based interventions daily in her work to support clients in their mental and physical health recoveries. Alongside her professional experience, Emma has found these modalities to be personally life-changing, and is passionate about sharing the many health benefits of these practices with others.

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Host or Publisher Coach Emma Rose