14 Days • 14 Practices
Take 14 days to explore daily meditation and mindfulness.  Ellen will be your guide on this inward journey, skillfully sharing an experience of silence!


You really are in for something special and I feel truly honored that you are going on this journey with me. The practices below vary; some include active standing postures, others are focused on quiet, long-held stretches.  And some don’t include any movement, but dive deeper into breath work and meditation. Regardless of the style of the class, you will notice a common thread and that all these practices have a very deep inward focus.

While you will have an opportunity to take very good care of your body during this time, you are also invited to bring a much deeper awareness and observation into the inner landscape of sensations, feelings and responses.  Stay open and curious about the discoveries that you make about yourself during this time; mindfulness practices feel like turning on a flash light that you shine around inside yourself.  This awareness and observation often leads to profound change and transformation.


TEACHER:   Ellen Cremer

STYLE:   Introspection

LEVEL:   Relaxing 1

DURATION:   14 Days





Your Weekly Practices

SETUP YOUR PRACTICE SPACE:  Is there one dedicated space where you can leave your props so they are readily available?  Or do you like the flexibility to practice on your deck on sunny days?  Some privacy is helpful; plus consider turning off your phone, asking for some quiet time from family and keeping excited pets in another room.

PROPS: Here's a general list of props you should have on hand; you may not need all of these depending on the Challenge you're doing.  Plus, I announce at the beginning of each practice what you'll need that day.  Yoga props are easily found online or at a local sporting goods store.

• Yoga mat
• Two foam Yoga blocks, 4 inch width
• Blankets or pillows (optional: household blankets)
• Yoga bolster (required for most Restorative practices)
• Yoga strap (optional: belt or scarf)
• Therapy balls (only needed for self-massage practices; tennis balls work too)

SHOULD I EAT BEFORE PRACTICE? Try to avoid eating 1-2 hours before any activity; but as with all things, adjust to suit your needs and lifestyle.  Avoid caffeine before any relaxation practices.

PRACTICE EVERY DAY?  WHEN?  It's ok to skip days, take breaks and adjust the schedule to fit your needs!  Also each day has a suggested practice time (generally active in the morning, relaxing in the evening); but as always listen to your body and don't be afraid to experiment and modify.

RESPECT YOUR LIMITATIONS: It’s important to remember that not every single Yoga pose offered here is right for everyone, especially with old injuries or other limitations. Please be patient with yourself as you begin this journey and feel free to take breaks or modify as needed.

PRACTICE DETAILS and PROGRESS:  Next to each practice you'll find some notes on length, time to practice and what to expect (see sample to the right).  When you complete each practice, click the Mark Complete button to save your progress. As you move through the Challenge, you'll see the Progress pie chart change to reflect your progress.  You can always click the COMPLETED button again if you want to do that practice over again.

I know from experience that home practice is a mixed blessing. But because of the quieter and introspective nature of this retreat, I invite you to plan ahead a little and think about your practice space and schedule.  How can you create as much privacy and sanctuary for yourself as possible?  No space is perfect and distractions will likely show up, but I do believe that you express a clear intention for self-care by thinking about your space.

It may also be very helpful to get a little closer to your personal ‘WHY’ around choosing this particular practice.  What motivated you to try this? What are you hoping to experience or learn?  To gain or let go of?  Take a few minutes to journal and reflect on these questions and keep in mind that the answer may not come in words for each of you—but perhaps an image or a feeling.  This inquiry will help you link the upcoming classes more closely to your personal desires and needs.

On some days you will see more than one practice; these can be done back to back for a longer session or spread across your day.  As you learn to be more mindful with yourself, you’ll notice that this also leads to more mindful choices in your life. What do you need? Listen to your body and make adjustments and changes as needed.

Enjoy yourself and good luck!
— Ellen Cremer, Owner

Day 1 • My Body My Friend

Let’s begin by welcoming our own bodies a little more in with this class. Be gentle, kind and curious as you begin this journey into yourself!

 Morning • 59 min
Active 1

Day 2 • 30-Minute Restore

Enjoy today’s Restorative Yoga session and explore letting go.  Does surrender and letting go come to you easy today? Or are you bumping into some difficulty? Be open to all experiences that arise.

Evening • 30 min
Relaxing 1

Day 3 • Move & Breathe + 10-Min Drop-In

Today’s ‘Mini’ sessions are meant to help you stay connected with yourself.  Take just a few minutes to check in with yourself.

Morning • 33 min
Mixed 1

Day 4 • Extra Easy 1 + Meditation 1

Traditionally the Yogis practiced movement and postures first as a way to prepare for Meditation. This very gentle, floor-based Yoga sequence will help your nervous system to wind down to help ease into Meditation. Enjoy

Anytime • 54 min
Mixed 1

Day 5 • Yin Yoga for Letting Go

With so many new experiences and impressions coming our way every day, it can be very helpful to also shine a light on what we hold on to but actually want to let go of.  This might be tension in the body or can be a deeper inquiry into emotional patterns and beliefs.  See what most resonates with you and let your intuition guide you.

Evening • 48 min
Relaxing 1-2

Day 6 • Breathe 3 + Guided Relaxation 1

We’ll keep practice a little more simple again today. Start out with a relaxing breathing practice followed by a guided relaxation. These practices may lend themselves more to an afternoon or evening session.

Evening • 37 min
Relaxing 1

Day 7 • 30-Minute Restore 1 + Guided Meditation 2

Get settled on the floor today for this lovely, relaxing 30 minute restorative practice followed by a guided meditation.

Evening • 42 min
Relaxing 1

There are so many things you could be doing in your free time, but you have chosen to immerse yourself in this mindfulness retreat; I want to take a moment to acknowledge your dedication and commitment.

Before you continue on with week two, let’s take a moment to reflect on your experience so far.  How are you doing?  What were some of the celebrations during your practice?   How did you let yourself receive those moments of goodness?  How about any challenges that you may have encountered?  Were you able to find a way to be with yourself in those difficult moments too?  This is an opportunity to capture any moments that stood out and by briefly reflecting (or perhaps journaling) on those moments to see if there is something valuable to discover for yourself.  With this immersion, you are getting a real sense for how Yoga isn’t just about a stronger and more flexible body—but self-discovery and personal growth!

Day 8 • Extra Easy 2 + Guided Relaxation 2

We’ll start standing today with some easy movements followed by a guided relaxation.

 Morning • 49 min
Mixed 1

Day 9 • About Intentions + Wall Wind Down

If your schedule allows, start your day with the first video and set an intention for your day. In the afternoon or evening you have a restartive session to look forward to.

Morn/Eve • 45 min
Relaxing 1

Day 10 • Calm Heart & Mind

No Yoga props needed today.  All you need is a chair or any other comfortable seated pose to explore some breath work, mindfulness & inquiry.

Anytime • 23 min
Relaxing 1

Day 11 • Moving Meditation

Let’s explore some truly mindful movements together today.

Anytime • 49 min
Active 1

Day 12 • Evening Wind Down

Sleepy movements and Restorative Yoga to wind down after a long day.

Evening • 32 min
Relaxing 1

Day 13 • Extra Easy 3 + Meditation 3

Today we are starting with a little bit of movement again to connect with the body. Remember that postures and sensations are an invitation to become more present with yourself and prepare for meditation.

Anytime • 48 min
Mixed 1

Day 14 • Restorative Yoga

Treat yourself on this last day with an hour long Restorative Yoga Practice and continue your explorations around receptivity and surrender.

Evening • 54 min
Relaxing 1


I truly value your dedication!  Two weeks of daily practice with a deep inward focus is a precious gift that you made to yourself. How do you feel?  Take a few moments and reflect back on how you felt a couple of weeks ago versus now.  Do you notice changes in your body, your sleep patterns or your overall sense of well-being? Or perhaps you noticed a different response or way of being when confronted with challenges in your life.

Certainly Yoga is not going to change everything in our life, but we may find that our response in certain situations begins to shift.  By taking a moment to acknowledge any changes I believe you are really letting yourself receive the gifts of Yoga more fully. And finally, how would you like to move on from here?  Will you continue to set aside time for self care and mindfulness? Are there any intentions you’d like to set for yourself?

Leave a Reply