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Virtual Mindfulness Retreat (for all levels)
To Be Announced

Building Worthiness and Understanding Codependence
Sitting Meditation

Mindfulness Instruction

TSD Mindfulness expert and founder, Sarah Vallely, will lead three instruction sessions during this retreat. Sarah has been holding retreats for a global audience since 2001. She is the author of four books and hosts the podcast "The Aware Mind".


Mindfulness Meditation Sessions

Enjoy two 30-minute guided meditation sessions. Sarah Vallely will lead you into mindfulness meditations using the practices outlined by TSD Mindfulness. Additionally, there will be a break, during which you can meditate for a third time if you choose to. Practices include mindfulness of sound, physical sensations, and breath. And mindfulness of sensations within the gut area and heart center. The practice entails taming the mind, soothing the gut and dwelling in the heart.

Retreat Schedule (Eastern Standard Time)


9:00 – 9:45 Introduction and instruction

9:45 - 10:00 Break

10:00 – 11:00 Lecture and Discussion

11:00 – 11:30 Guided mindfulness practice

11:30 – 12:00 Break (optional self-guided meditation)

12:00– 1:00 Lecture and Discussion

1:00 – 1:30 Semi-guided mindfulness practice

1:30 – 1:40 Break

1:40 - 2:00 Closing comments

We give ourselves compassion when we feel discomfort. Learn the variety of situations that call for self compassion, such as experiencing an intense emotion or struggling to know how to respond in a situation.  Discover the different types of self-compassion we can give to ourselves, such as validation, soothing and protection.


The most meaningful and effective forms of self-compassion are the ones that are personalized to your needs. Learn how to personalize your self-compassion so you can experience the shifts you desire.

Mindfulness Instruction

TSD Mindfulness expert and founder, Sarah Vallely, will lead three instruction sessions during this retreat. Her topics include (a) mindfulness of our mind, gut and hearts and how this system affects our grief experience, (b) improving focus and concentration during meditation, and (c) reducing stress during times of crisis. You will also learn specific techniques for self-compassion practice, embracing uncertainty, and how to use humility to move into healing.


Jennifer Stone, Retiree

TSD is a fresh, clear way to look within myself, as well as, my relationships with family, friends, work, money, decisions and more. Thank you Sarah for a practice that integrates smoothly into my life.

Virtual Retreat
Virtual Mindfulness Retreat (for all levels)
Date to be announced

TSD Mindfulness and the Stages of Grief

Be part of a journey to discover the truth about living with and healing from grief. Silence can be difficult for those struggling with loss. Learn how to turn the silence into a supportive embrace and how to unpack emotions surrounding grief with mindfulness. Understand which mindfulness practices bring you into healing. And learn how a journaling practice supports your mindful journey into and through grief.

During this one-day online retreat, you will hear how the TSD Mindfulness teachings support each stage of grief.

  • Shock and denial. This is a state of disbelief and numbed feelings.

  • Pain and guilt. You may feel your loss is unbearable and you are a burden to your loved ones.

  • Anger and bargaining. You may lash out, know you would do anything in exchange for relief.

  • Depression. This may be a period of isolation and loneliness during which you process and reflect on the loss.

  • The upward turn. You reach a more calm and relaxed state.

  • Reconstruction and working through. You begin to put pieces of your life back together and carry forward.

  • Acceptance and hope. You experience gradual acceptance of a new way of life and hope for the future.


Meditation Class

Worthiness is often wrongly associated with success, physical attributes, or status. Instead, worthiness is a deservingness of love, joy and peace. And we don't earn it overtime, we come into this world worthy. Simply put, our existence makes us worthy. We often struggle with worthiness if we experienced trauma as a child. We might spend the rest of our lives trying to gain back our sense of worthiness. Mindfulness meditation and a self-compassion practice are some of the best ways to build back our sense of worthiness.

  • Learn what aspects of your life are in need of attention, in regards to your worthiness. Such as your schedule, boundaries, emotional healing and your outlook on success and failure.

  • Rediscover the concepts of codependence through the lens of mindfulness.

  • Deepen or begin your mindfulness practice and learn effective methods of self-compassion.

Virtual Mindfulness Retreat (for all levels)
Date to be Announced

TSD Mindfulness and Self-Compassion
Virtual Mindfulness Retreat (for all levels)
Date to be Announced

Easing into Trust and Flow with TSD Mindfulness

"Flow Experience" is waking up in the morning and being in trust that your day will unfold magically. Flow experience can be hard to achieve when we are facing challenges, such as finances, physical health issues, or relationship stresses. This retreat is dedicated to guidance and support in maintaining flow even when life gets difficult.


Moving into trust and maintaining a flow experience is often challenging. If we are having difficulty allowing for a flow experience then one or more of the following practices are faltering:

  • We might be in distrust and out of flow because we are not practicing mental neutrality. Mental neutrality is when we notice our emotional experience without fear, dissatisfaction or a need to change the experience.

  • We might be in distrust or out of flow because we are not practicing humility. Humility happens when we let go of believing we always know what is best and release the need to be responsible for outcomes.

  • We might be in distrust or out of flow because we are not practicing mindfulness. Mindfulness is the ability to notice our thoughts, emotions and behaviors. When we are mindful, we are aware of what is pulling us out of flow.

I have been teaching mindfulness and meditation for 20 years in Los Angeles, Atlanta, and Asheville, NC. Students from across the globe travel to attend my workshops and retreats. I have written four books, including Sensational Meditation for Children, and Tame Soothe Dwell. My teaching style and content are highly acclaimed by yoga instructors, therapists, and healing practitioners. 

I look forward to meeting you!

Sarah Vallely

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