Grounded & Grateful

🌿 Grounded & Grateful: A Community Mini-Retreat

Come together to reconnect - with ourselves, with each other, and with the deeper rhythms of wellbeing. This immersive experience weaves joyful activation with restorative practices, mirroring the natural flow of healing: energize → ground → integrate → release.

What You’ll Experience

✨ Joyful movement (Zumba®) - energizing, mood-boosting rhythms to shake off stress
🧘‍♀️ Restorative + mobility-based movement - release tension and soften the nervous system
🌬️ Breathwork — shift from stress to calm with science-backed techniques
🍎 Mindful eating — slow down, savor, and reconnect with mindful awareness
🎶 Restorative sound healing — a soothing, integrative close to the experience

Facilitated by a Physician Assistant with expertise in neuroscience, integrative medicine, and mind–body health, this event blends science, somatic tools, and community connection to help you reset from the inside out.

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🌿 Sliding Scale ✨ Giving Back

In the spirit of giving, this event is offered on a a flexible, accessible contribution basis that honors both the value of the work and the diverse needs of our community.
Your advance contribution ($25 minimum) reserves your space.

25% of all contributions over $100 will be donated to Second Harvest Foodbank — supporting access to nourishing food for individuals and families across our region.

💛 Suggested Contribution Guide

Choose the amount that best reflects your current financial capacity, the value you expect to receive, and your ability to support community access. Enter that amount at checkout.

• $25 – Supported Rate
  For those needing financial accessibility.
• $50 – Community Rate
  Helps offset core program expenses while remaining budget-friendly.
• $100 – Sustainer Rate
  Supports the event and contributes to community nourishment. ($25 donated to Second Harvest)
• $150 – Enhanced Support Rate
  Honors the expertise, preparation, and depth of this 4-hour experience. ($37.50 donated to Second Harvest)
• $200 – True Value
  Reflects the actual cost of the retreat, the facilitator's expertise, and the impact this event can have on your life ($50 donated to Second Harvest)
• $250-$500 – Benefactor Rate
  A generous, community-strengthening contribution that helps ensure future accessible 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.

9:30am: Arrive and get settled.

9:45am: Welcome and intention setting

10am: Zumba!! Shake off stress and move joyfully in this optional-intensity dance-based cardio class.

10:45am: Break; get settled on your mat.

11am: Gentle Stretching, Mobility & Breathwork: Turn your focus inward with restorative movement and gentle breath work. You'll learn proper breathing mechanics, build awareness of your physical body, and deepen your relaxation.

12:00 Mindful Eating: Strengthen your awareness of your body's physical and emotional cues around eating to gain a better understanding of your relationship with food. (Small snack provided for this experience)

`12:30pm: Lunch break - Bring your own; we suggest keeping it light to make the most of the remaining offerings.

1:00pm: Superventilation: A guided, dynamic breathing practice that 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.

1:30pm: Sound healing: Experience a full-spectrum healing journey with quartz crystal bowls, where each chakra is supported by its corresponding color. Simply lie back, listen, and visualize the colors, allowing sound and light to work together to release tension, restore clarity, and enhance energetic alignment.

2:15pm: Closing circle

Meet Your Facilitator

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.

"I came to a retreat during a real slump in my life and it allowed me time to process some stagnant emotions that had been needing my attention for some time. It helped me reconnect to my eternal power and energy. When I returned home I recommitted to putting my physical needs first- proper sleep, diet and exercise but added daily journaling and breath work. I feel like a more present and connected version of myself. I can’t wait for the next retreat!" ~Maura

"This retreat helped balance my life and helped increase my ability to handle the stressors that come from work as well as within my personal life, and helped me find my balance. Many techniques were learned that I can use for my own self-care, as well as share with my clients in a safe and therapeutic setting." ~Heather

"The journey was such an amazing one, and the presenters knew their topic and their craft to make for a delightful and enlightening experience." ~Brit

"This retreat was my first, and it exceeded my expectations! I felt very comfortable, supported and safe with the facilitators and all the attendees. There was an overwhelming sense of welcoming and inclusivity throughout the entire experience. The facilitators were incredibly engaging, educational and fun and I loved all of the experiences! I will definitely be looking forward to future events :) Thank you so much!" ~Jessica