Mindfulness Everest Base Camp & Shaman Ceremony
Schedule
Wed Apr 03 2024 at 07:45 am
Location
Kathmandu | Kathmandu, BA
Namaste and welcome to a once-in-a-lifetime adventure – a journey to the majestic land of Nepal, where the Himalayas touch the sky and spirituality breathes in every gust of mountain air. Enjoy mindfulness practices along the way that will help you become present and grounded.From $ 3400
SAFE YOUR SPOT! Deposit only $ 850
***Contact WSR for payment plan!***
Duration
19 days, 18 nights
Trip start and end:
Kathmandu, Nepal
Max. Guests:
10 passengers
Maximum altitude:
5,364 metres
Difficulty level:
moderate-high
Distance:
130km over 12 days trekking
Please send us your Flight information getting into Kathmandu and we will organise your transfer to the Hotel.
Should you arrive before the 3rd of April please organise your own transfer and inform us. Double check with us which Hotel we will be staying at in case you want to stay at the same Hotel.
Retreat Highlights:
Tour the historical capital of Kathmandu and experience the wonders of Nepalese architecture and cuisine
Be guided on an expedition from to Everest Base Camp, exploring the beautiful landscapes, learning about local culture and connecting with like-minded people.
Participate in mindfulness activities like meditiation, breathwork and yoga led by a certified facilitator
marvel at the mysteries of ancient temples and monasteries
Local tea houses will replenish your strength as the jaw-dropping panoramas lead you to the Everest Base Camp
Visit Namche Bazaar, the bustling market town in the heart of Sherpa country
Spend several days through the homelands of the Sherpa people
What's Included:
Mindfulness activities
Shaman visit with ceremony
Airport pickup by private vehicle from an International/ domestic flight.
Kathmandu hotel accommodation with breakfast on a B/B basis.
Tea house accommodation during the trek.
Three meals a day during the trek.
Two-way flight: Kathmandu – Lukla – Kathmandu.
A professional guide for treks and tours.
Porter service (2 trekkers: 1 porter).
All necessary documents (Permits and TIMS).
All government taxes, local taxes and airport taxes
Necessary medical kit for staff.
Trekking map as itinerary.
T-shirt from the company.
Farewell dinner in Kathmandu.
Trip completion certificate.
Airport drop off by private vehicle to International/ domestic flight.
Not included:
Visa for Nepal.
International flight to and from Kathmandu.
Lunch and dinner in Kathmandu.
Entry fees in UNESCO Tour in Kathmandu.
Travel and rescue insurance of clients.
Personal expenses: Hot shower, battery charge during the trek, bar bills, laundry service, and mineral water.
Extra night accommodation in Kathmandu, except for the itinerary.
Tips for your guide and porters
Itinerary:
Day 1: Arrival in Kathmandu
Upon your arrival at Tribhuvan International Airport, our guides will extend a warm welcome and escort you to your hotel in Kathmandu (1,300m/4,264 ft). After a refreshing break, we'll gather at the city's finest Nepalese restaurant for a group rendezvous. Dive into a comprehensive trip briefing before returning to your hotel, brimming with anticipation for the days ahead.
Day 2: Discover the Kathmandu Valley
Embark on a cultural exploration of Kathmandu's UNESCO World Heritage Sites, immersing yourself in the rich tapestry of Buddhist and Hindu rituals. Visit iconic landmarks such as Pashupatinath Temple, Boudhanath, Swayambhunath, and Kathmandu Durbar Square. These sacred sites not only showcase exquisite art but also unveil the ancient history of Nepal. Conclude the day by preparing your essentials for the upcoming adventure.
Day 3: First Trek to Phakding
Embark on a scenic flight from Kathmandu to Lukla (2,800m/9,186 ft) and commence your trek through picturesque Cheplung village. Marvel at the sight of Mount Khumbila as you traverse to Phakding (2,651m/8,700 ft), a haven with welcoming lodges beneath the gaze of Kusum Kangkaru. Feel the pulse of the Himalayas as you settle in for the night.
Flying: 30 min, Trekking: 3-4 hours
Day 4: Sherpa Villages and Namche Bazaar
Continue your trek, crossing the Dudh Koshi river through suspension bridges. Pass Sherpa villages like Tok Tok, Benkar, and Monjo as you enter the Sagarmatha National Park. Ascend the valley, catching glimpses of Everest, Nuptse, and Lhotse, reaching the vibrant Namche Bazaar (3,438m/11,280 ft). This Sherpa haven becomes your resting place for the night.
Trekking: 5-6 hours
Day 5: Acclimatization Day
Embark on an acclimatization hike, ascending from Namche to the Everest View Hotel. Sip tea while beholding the majesty of Everest, Lhotse, Nuptse, Thamserku, and Ama Dablam. Explore the Sherpa museum before returning to Namche, indulging in its ancient monasteries for a night of serenity.
Trekking: 3-4 hours
Day 6: Tengboche and the Khumbu Region
Descend to the Dudh Koshi River, passing through lush rhododendron forests and small Sherpa settlements. Reach Tengboche (3,870m/12,649 ft), home to the Khumbu region's largest monastery. Immerse yourself in panoramic mountain views and the rare flora surrounding the monastery, spending the night in Tengboche.
Trekking: 4-5 hours
Day 7: Imja Valley and Dingboche
Descend through forests to Debuche, crossing the Imja River to reach Dingboche (4,360m/14,300 ft). Experience the village's beauty and explore the Pangboche monastery amid breathtaking views. Your night is spent in Dingboche, surrounded by mountain vegetation and serene landscapes.
Trekking: 5-6 hours
Day 8: Acclimatization DayDevote a day to acclimatization in Dingboche. Hike to Nangkar Tshang for panoramic views of Taboche, Thamserku, and Ama Dablam. Climb to a viewpoint for glimpses of Imja and Pheriche Valleys before returning to Dingboche for a tranquil night.
Day 9: Lobuche and Khumbu Glacier
Head towards Lobuche (4,940m/16,207 ft), passing through the Trekkers Aid Post at Pheriche. Marvel at the views from Chupki Lhara and trek to Lobuche, nestled amid the Khumbu Glacier and colossal peaks.
Trekking: 4-5 hours
Day 10: Reach Everest Base Camp
The day you've been waiting for! Trek to Gorakshep (5,164m/16,940 ft), and then follow the Khumbu Glacier to reach Everest Base Camp (5,364m/17,594 ft). Marvel at the surreal surroundings before returning to Gorakshep.
Trekking: 8-9 hours
Day 11: Sunrise from Kala Patthar
Embark on a steep climb to Kala Patthar (5,545m/18,192 ft) for a sunrise panorama of the highest peaks. Return to Gorakshep for breakfast before descending to Pheriche for a night of well-deserved rest.
Trekking: 8-9 hours
Day 12: Back to Namche Bazaar
Descend through varied landscapes, passing through picturesque villages like Pangboche and Tengboche. Journey back to Namche Bazaar for a night of relaxation amid the mountain ambiance.
Trekking: 6-7 hours
Day 13: Return to Lukla
Navigate the rocky trail to the Dudh Koshi River, heading to Lukla through Monjo. Spend the night in anticipation of your journey's conclusion.
Trekking: 6-7 hours
Day 14: Return to Kathmandu
Fly back to Kathmandu, exploring the city or indulging in a farewell dinner to celebrate the triumph of your trekking adventure.
Day 15: Free day in Kathmandu
Enjoy a free day in Kathmandu to just relax. Wonder the streets and explore the kaleidoscope of dining options and vibrant street life, inviting you to savour the magic of this vibrant city under the Himalayan sky.
Day 16: Travel to local Shaman in Dhading
Nepal's Shamanism, an ancient practice spanning millennia, stands as a proven healing method. In a land adorned with diverse nature and a mosaic of cultures housing over 115 ethnic groups, each with its unique Shamans, this mystical tradition thrives. Woven seamlessly into the tapestry of Hinduism and Buddhism, Shamanism in Nepal has flourished for centuries, making it a globally renowned destination for Shamanism tours. Known by various names such as Dhami and Jhankri, these Shamans reflect the linguistic diversity of their respective ethnic groups. Embarking on a Nepal Shamanism tour promises travelers an unparalleled and transformative journey, offering a truly extraordinary experience.
Day 17: Shaman Visit
Experience a private session with a local Dhami or Jhankri. Learn about the unique practices and rituals of Shamanism and witness Ritual or trance dance – dance of nature and rituals performed with their traditional drums. Participate in a Shamanic Healing Ceremony, an interaction with head Shaman and understand how Shamans relieve the mental tensions of humans, cure illnesses and by doing so restore equilibrium in disturbed interpersonal space. Healings or Warding off negative energies. This experience offers a condensed yet enriching glimpse into the mystical world of Shamanism in Nepal, providing a meaningful and transformative experience.
Day 18: Return to Kathmandu
Today we will make our way back to our hotel in Kathmandu.
Day 19: Departure to Airport
Bid farewell to Nepal, either heading home or extending your stay for another exciting adventure. Let our guides assist in making the necessary arrangements for your continued exploration. Safe travels!
Accomodation:
Teahouses stand out as the optimal accommodation choice for travelers exploring the Everest region, offering a straightforward, convenient, and cost-effective pay-as-you-go approach for navigating some of the planet's loftiest altitudes. Easily identifiable, these teahouses often feature prominent signs proclaiming amenities such as "tea and coffee," "hot showers available," and "electricity provided," making them readily accessible to trekkers. Reflecting the welcoming ethos found throughout Nepal's mountainous landscapes, the Everest region boasts these charming teahouses and lodges, creating cozy retreats within the small communities that dot the mountainsides.
Fitness:
To partake in the Everest Base Camp trek, it's crucial to maintain excellent physical fitness, as the journey spans two weeks with daily hikes lasting 3-9 hours. Expect some demanding ascents on certain trekking days, balanced by less strenuous periods allocated for acclimatization and rest. Carrying a backpack containing essentials for the day, including water, is part of the trekking routine, while porters manage the group equipment.
Beyond the trek's breathtaking scenery, it's renowned for its high altitude and varied terrain. Prepare to navigate steep alpine landscapes, scree-covered ridges, pebbly moraines, and expansive, level valleys. While not excessively challenging, a good level of hiking fitness is essential to surmount the trek's unique demands.
Getting there:
Fly to Tribhuvan International Aiport. Let us know what flight details so that we can organise an airport pick up.
Where to Stay:
In case you want to stay extra days before or after our itinerary we recommend staying at the same Hotel where we will stay as part of the itinerary.
Visa requirments?
To visit Nepal you must have a Nepalese visa. For the Everest Base Camp Trek, you will need a 30 day multiple-entry visa, which is valid for 6 months and costs 50 USD. You can easily obtain it as soon as you arrive in the country, which is usually at the Tribhuvan International Airport in Kathmandu.
What to bring?
Here’s a list of the equipment you need to bring:
Backpack large enough to carry your clothes (around a 25-40L bag)
Duffel bag for the rest of your belongings
Hiking poles — optional
Water bottle or hydration bladder (2L capacity)
Sleeping bag (rated to 0 degrees)
Headlamp or flashlight with spare batteries
Sunglasses and SPF
Toiletries (lip balm, hand sanitizer, bug spray, toilet paper, aspirin, band-aids, etc.)
Notebook and pen — optional
Camera — optional
Sleeping Bag
Small Travel Towel
Here’s a list of clothes you should bring:
1x Wind and waterproof jacket with attached hood
1x Lightweight Down jacket
1x Fleece jacket or pullover
1x Waterproof trousers
2x trek pants (1xlittle thicker for the higher altitudes, 1x lighter + convertible to shorts for lower elevations).
1xTrekking shorts
1x Light thermal inner layers (top and bottom, merino ideal)
3-4x trekking T-shirts (preferably sweat soaking)
4-5x Hiking socks (merino wool) and lighter walking socks.
Sun hat or scarf
Fleece/wool hat
Gloves (2 pairs — 1 woollen, 1 waterproof)
One pair of worn-in, waterproof hiking boots
Camp sandals/shoes
Buff/balaclava
Sunglasses
Spare underwear
How to prepate for this trek? Body and Lungs!
Training for Everest Base Camp should include improving cardio endurance, strength endurance, and being comfortable carrying a daypack uphill for long periods at a time. At least 8-12 weeks before your trek, you should begin hiking or taking long walks at least 1 day per week (focus on duration more than distance). You should build up to being able to walk or hike for 5-6 hours with minimal breaks.
If you don’t have significant hills or mountain terrain in your area walk hill intervals on a treadmill and stair stepper 2x per week. Most people will also benefit from completing full-body strength workouts twice per week.
You should always check in with your doctor before taking on a physical challenge like trekking Mount Everest Base Camp. You should also refer to your doctor before starting any training program.
Do I need to train for everest base camp?
Whether or not you need to train for Everest Base Camp depends on your current physical condition. Most people will benefit from aerobic conditioning and strength endurance for Everest Base Camp. Although the trek is typically slow and steady, you will be trekking 5-8 hours per day and gaining on average 300m (1000 ft) in elevation each day. Taking a few long day hikes on hilly terrain can give you a good feel for whether or not you need to train for Everest Base Camp.
How to Train for base camp?
Training for Everest Base Camp should include aerobic conditioning, elevation training, and strength endurance training. While you can’t simulate the high altitude of Everest Base Camp, aerobic training will teach your body to work hard on less oxygen while elevation training will strengthen your muscles to better handle the elevation gain.
Many people picture the trek to Everest Base Camp as something like a marathon up the world’s tallest mountain, a physical challenge far beyond their ability. While the trek is tough, it is not nearly so bad as this. With the right attitude, the right pace, and some good preparation, trekkers young and old successfully reach Everest Base Camp and have a wonderful time along the way.
Getting yourself physically and mentally ready for your Everest Base Camp trek shouldn’t feel overwhelming. Don’t underestimate it, but you don’t need to be a marathon runner or top-grade athlete to make the trip. However, practice and preparation will make your trek much more enjoyable.
Types of breathwork you can practice to get yourself used to oxygen deprivation
Voluntary Isocapnic Hypoventilation Training (VIHT)
VIHT is a breathwork technique that involves intentionally reducing how much and how fast you breathe–consciously taking in less air than what your body requires. VIHT creates a mild state of controlled oxygen deprivation, which enhances your ability to tolerate the lower oxygen levels you might experience at higher altitudes. It can help to prepare for a high-altitude environment and best to start at least a few weeks in advance of your planned trip(s).
HOW TO DO IT:
Find a comfortable seated position in a quiet space. Close your eyes and bring your awareness to your breath. Begin by taking slow, deep, controlled breaths, focusing on drawing the air in gently and exhaling with ease. Gradually decrease the depth and frequency of your breaths. If you begin with a 5-second breath, experiment with reducing the count to 2-3 seconds. Adjust the count to find a pace that feels comfortable for you, where you are consciously taking in less air than you are used to. Start with a shorter practice session, such as 3-5 minutes, and gradually increase the duration as you become more comfortable with the technique.
Pursed Lip Breathing
Pursed-lip breathing promotes a slower exhalation which helps increase airway pressure and maintain more consistent oxygen levels in the blood. By engaging the muscles of the lips, cheeks, and upper airway, pursed-lip breathing enhances the uptake of oxygen and ensures stable oxygen levels in the body.
HOW TO DO IT:
Start by taking a slow, deep breath in through your nose, and then purse your lips as if you were blowing out a candle. Exhale slowly and gently through pursed lips, making the exhalation longer than the inhalation. Repeat this pattern for several breaths. Practice pursed-lip breathing regularly, especially during physical activity or when you experience altitude sickness symptoms.
Diaphragmatic Breathing
Diaphragmatic breathing enables greater lung expansion and increased oxygen intake.. By activating the parasympathetic nervous system, this breathing technique promotes relaxation and counters the stress response commonly experienced in high-altitude environments. Regular practice of diaphragmatic breathing enhances respiratory coordination, supporting lung function and reducing altitude-related symptoms.
HOW TO DO IT:
To perform diaphragmatic breathing, start by taking a slow, deep breath in through your nose, allowing your wall of the abdomen to expand as you fill your lungs with air. Exhale slowly through pursed lips, gently pressing on your abdomen to push out the air. Focus on fully expanding and contracting your diaphragm with each breath. Repeat for several minutes, allowing your body to relax and your breathing to become more efficient.
Box Breathing With Breath Holds
Breath holding exercises create an oxygen deficit in the body. Over time, your body adapts, improving oxygen utilization and tolerance to lower oxygen levels. These exercises promote the strength and endurance of your respiratory muscles, and stimulate the release of erythropoietin (EPO), which boosts red blood cell production and enhances oxygen-carrying capacity.
HOW TO DO IT:
Find a comfortable seated position. Inhale deeply through your nose for a count of four, filling your lungs with air. Hold your breath for a count of four. Exhale slowly through your mouth for a count of four, emptying your lungs completely. Lastly, hold your breath for another count of four. Repeat this sequence several times, focusing on the rhythmic pattern of your breath and allowing yourself to relax and find inner calm.