Welcome to the Nectar Yoga Retreat wellness blog, where we explore holistic and personal growth practices including yoga, meditation, breathwork (yoga nidra), and seasonal and plant-forward living to support your health journey. Last year, we focused on the herbs and fungi of the Pacific Northwest, both native and naturalized, particularly ones found here on Bowen Island, British Columbia. Previous posts have highlighted Alder, Burdock, Yarrow, Oyster Mushroom, and other plants.

Why Stillness Matters

As a new year unfolds, we are often pulled toward action—goal setting, planning, doing. But what if the most profound way to begin is to pause? To intentionally step into stillness and allow rest to guide the way? In this quiet beginning, we can reset, align with ourselves, and set a sustainable tone for the year ahead.

The yamas, the first of yoga’s eightfold path, remind us of ethical principles that support inner stillness. For example, Ahimsa (non-harming) encourages us to approach ourselves with compassion, letting go of harsh expectations or fear-based beliefs to “do more” and instead allowing space for stillness so that clarity can emerge. By embodying this principle, we create a foundation for the year that is kind, balanced, and sustainable.

Stillness is not passive; it is rich with possibility. Pausing allows the nervous system to regulate, creating space for our minds and bodies to align naturally. It’s in these moments of quiet reflection that we build the foundation for intentional living. Instead of rushing into the year fueled by adrenaline, we can ground ourselves in practices that invite relaxation and clarity.

Stillness is not “doing nothing”

Stillness is not about doing nothing; it’s about cultivating a deep state of presence. When we begin with rest and quiet, we align with a rhythm that is sustainable and supportive. By pausing, we invite clarity to arise naturally, allowing us to move forward with intention.

In 2020, Cleveland Clinic published an article citing the health benefits of quieting the body and mind, including lowering blood pressure, reducing muscle tension, and increasing focus.

This January, let the wisdom of stillness guide you. Start the year by embracing the quiet moments, and watch how they ripple into a year of grounded, purposeful living.

Somatic Relaxation Techniques and Stillness Practices

Here are a few ways to welcome stillness and foster a sense of peaceful reset in the body and mind. If you prefer practicing with a soundtrack in the background, Nectar’s January playlist has been selected with stillness in mind.

1. Supported Child’s Pose (Balasana) with Bolster

Child’s Pose is a comforting posture, and when supported by a bolster, it becomes an invitation to let go deeply.

How to Practice:

Kneel on the floor with your big toes touching and your knees apart.
Place a bolster or firm cushion lengthwise between your thighs.
Fold forward, letting your torso rest fully on the bolster.
Turn your head to one side, and switch sides halfway through.
Allow your arms to rest by your sides or stretch them forward.

This pose gently stretches the back and hips while grounding your energy. The supported nature allows the body to relax completely, signaling to the nervous system that it is safe to rest.

2. Downward Dog (Adho Mukha Svanasana)

Downward Dog is more than just a stretch—it’s a grounding posture that soothes the mind while energizing the body.

How to Practice:

Start on your hands and knees, with wrists under shoulders and knees under hips.
Tuck your toes under and lift your hips toward the ceiling, forming an inverted "V" shape.
Keep your knees slightly bent if your hamstrings feel tight, and press evenly into your hands.

This mild inversion promotes circulation, stretches the spine and shoulders, and invites a sense of calm. With each exhale, visualize stress melting away, replaced by spaciousness.

3. Breathwork: 4-7-8 or Box Breathing

Conscious breathing is a powerful tool for calming the nervous system and creating mental clarity. Both of these techniques are effective and easy to practice:

4-7-8 Breathing:

Inhale for 4 counts.
Hold the breath for 7 counts.
Exhale slowly for 8 counts.

Box Breathing:

Inhale for 4 counts.
Hold the breath for 4 counts.
Exhale for 4 counts.
Hold again for 4 counts.

These practices activate the vagus nerve, which helps regulate the parasympathetic nervous system, reducing anxiety and bringing the body into a state of rest and digest.

Additional OPPORTUNITIES to Cultivate and Deepen Stillness

Overnight Retreats and Day Retreats

Guided by Andrea Clark, owner of Nectar Retreat and Mist Thermal, these programs offer guests opportunities to fully engage in stillness by exploring meditation techniques, mind-expanding breath work, and restorative movement. By embracing silence and stepping away from external noise, participants often discover a deeper ability to relax, to tune into their inner wisdom, and gain clarity.

Silent Day Retreat on April 13, 2025
5-Day Disconnect to Reconnect Silent Retreat from May 12-16, 2025
Silent Day Retreat on June 8, 2025

Mist Thermal on Bowen Island combines stillness and the calming qualities of nature with the age old tradition of contrast therapy. Guests enjoy a 90 minute sauna and cold plunge circuit in the heart of the forest.

Sauna and Cold Plunge in the Heart of Bowen Island

Visit the saunas at Mist Thermal Sanctuary, where the circuit of outdoor shower, wood fire sauna, cold plunge, warm soaking tub, and rest by a fire lulls you into a gentle calmness.

About Nectar Retreat
Tucked in the heart of Bowen, Nectar is a wellness destination for visitors from British Columbia, Washington State, and beyond, and has been mentioned by the New York Times and recognized by Condé Nast Traveler as one of the top yoga retreats and meditation center in the US and Canada. We offer our signature two-night stay alongside a variety of wellness programs designed to nourish the mind, body, and spirit. These include group mindfulness exercises, guided breathing meditations, and yoga retreats, as well as silent, somatic movement, and spiritual retreats led by esteemed leaders in these fields.

Works Cited

https://fisumeditation.org/news/meditation-and-brain-health-research-highlights-benefits-of-inner-stillness/?v=eb65bcceaa5f
https://www.medicalnewstoday.com/articles/benefits-of-meditation
https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
https://khenposodargye.org/meditations/benefits-stillness-meditation/
https://health.clevelandclinic.org/why-you-need-more-silence-in-your-life
https://hsph.harvard.edu/news/time-spent-in-nature-can-boost-physical-and-mental-well-being/
https://www.aurahealth.io/blog/silent-meditation-techniques-and-benefits
https://www.psychologytoday.com/us/blog/understand-other-people/202105/the-strength-of-stillness
Raheem, Octavia F. Pause, Rest, Be: Stillness Practices for Courage in Times of Change.
Hanson, Rick. Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness.
Dacher, Eliott. “Breath Practices for Stress Reduction and Well-being.”