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Shifted Arrow 🧘‍♀️helping caretakers & over extenders reconnect to their body & spirit ✨bring back your sparkle

09/17/2026

Have you ever experienced Somatic Yoga?

Yoga is at the heart of Pause & Renew, but we love giving our guests opportunities to experience the practice in different ways.

Last year, we offered an introductory Somatic Yoga workshop—and we're looking forward to bringing another experience to our 2027 retreat.

Somatic Yoga invites us to slow things down and pay attention to what's happening within the body as we move. Rather than focusing on what a pose looks like, we explore how movement feels, combining guided intuitive movement with more familiar yoga postures.

It's another opportunity to practice something we talk about often on retreat: being present for the experience you're actually having.

And you don't need any previous experience with Somatic Yoga—or even years of yoga practice—to participate.

Come curious. Explore. Move. Notice.

And then carry whatever you discover with you into the rest of your week in Italy.

Pause & Renew: A Journey Back to You
📍 Umbria, Italy
🗓️ May 8–15, 2027

Space is limited, so if you're curious about joining us, now is a good time to learn more. Click the link in our bio or DM us **ITALY** with any questions.

There’s a reason we’ve moved from awareness, to experimenting, and now to choice.When you recognize what’s happening—in ...
09/16/2026

There’s a reason we’ve moved from awareness, to experimenting, and now to choice.

When you recognize what’s happening—in your thoughts, your patterns and your body—you have an opportunity to interrupt the automatic response.

And when you intentionally practice responding differently, you give your brain and body another experience to draw from.

That matters.

Because the more we practice something, the more familiar it can become.

Maybe you notice your shoulders tense when a certain email lands in your inbox.
Instead of immediately responding from that tension, you pause.

You breathe.

You move.

You give yourself a few minutes before deciding what you want to say.

You’re not just hoping you'll respond differently next time.

You’re practicing a different way of responding.

And that’s where choice can become empowering.

You begin to realize:

I can participate in creating the changes I want to experience in my life.

Not by controlling every outcome.

By becoming more intentional about how you choose to respond.

Where in your life are you ready to practice choosing with more intention?

And if you're ready to explore what that can look like with support, my October small-group experience may be a place to begin. Write EXPERIENCE below if you're curious.

What if, for one week, no one needed anything from you?Imagine stepping away from all the things you're normally respons...
09/15/2026

What if, for one week, no one needed anything from you?

Imagine stepping away from all the things you're normally responsible for.

No meals to plan.

No schedule to organize.

No reservations to make or details to figure out.

No one asking, "What's the plan for today?"

For one week, you get to wake up in the Umbrian countryside knowing we've already taken care of those things for you.

You can walk to the yoga shala for your morning practice. Enjoy a meal that's been prepared for you. Explore a beautiful Italian town. Sit by the pool, read a book, take a walk, book a massage—or simply do nothing for a while.

And maybe that's exactly what you're craving.

Not because something is wrong.

Not because you need to become a different version of yourself.

Maybe you simply want time to practice yoga, experience Italy, meet new people, relax, and have someone else take care of the details for a change.

Sometimes that's reason enough.

Pause & Renew: A Journey Back to You
📍 Umbria, Italy
🗓️ May 8–15, 2027

Curious about joining us? Click the link in our bio to learn more, or DM us **ITALY** with any questions.

09/14/2026

We’re often very good at looking outside ourselves for the “right” answer.

But your thoughts aren’t the only information available to you.

Your body may be communicating something, too.

The goal isn’t to let every sensation make your decisions for you.

It’s to become aware of more of the information that’s already there—so you have more choice in how you respond.

That’s part of building self-trust.

What do you notice when you slow down and check in with yourself?

We hear a lot about what we should be doing to take care of ourselves.Meditate.Journal.Exercise.Rest.Set boundaries.And ...
09/12/2026

We hear a lot about what we should be doing to take care of ourselves.

Meditate.
Journal.
Exercise.
Rest.
Set boundaries.

And any of those things might support you.

But support isn’t one particular practice.

Sometimes support is movement.

Sometimes it’s slowing down.

Sometimes it’s saying no instead of automatically saying yes.

Asking for help instead of doing it all yourself.

Having a conversation you’ve been avoiding.

Or being around people who remind you that you don’t have to figure everything out alone.

What supports you may also change depending on the day, the situation or the season of life you’re in.

The invitation isn’t to find the right way to support yourself.

It’s to become curious enough to ask:

What would support me right now?

And trust yourself enough to listen to the answer.

09/10/2026

Yes, you can skip yoga for a massage.

We love yoga. It's at the heart of Pause & Renew, and we'll offer practices throughout the week—from energizing morning classes to slower, more restorative practices in the evenings.

But we also believe that part of being on retreat is listening to what you need.

And sometimes...what you need is a massage. 😉

One of our guests' favorite offerings at Locanda del Gallo was the opportunity to book a massage right there on the property.

There's a beautiful spa area tucked underneath the pool, and a massage therapist comes to the Locanda so you don't even have to leave the retreat.

And if your massage happens to overlap with yoga?

Go get your massage.

This is your retreat.

Maybe you'll join us on the mat twice that day. Maybe you'll sleep in, spend some time by the pool, book a massage and meet us for dinner.

The invitation is to enjoy the week in the way that feels best to you.

Because yoga is part of the experience—but so are rest, pleasure, beautiful surroundings, and giving yourself permission to enjoy where you are.

Pause & Renew: A Journey Back to You
📍 Umbria, Italy
🗓️ May 8–15, 2027

Want to experience it with us? Click the link in our bio to learn more, or DM us **ITALY** with any questions.

09/09/2026

We’re not meant to stay exactly the same throughout our lives.

We learn. We grow. We have experiences that change us.

Our relationships shift.
Our roles change.
Our priorities change.

And what we need can change too.

Something that supported you in one season of your life may not be what supports you in this one.

Maybe you’ve always been the one who handles everything.

The caretaker.

The productive one.

The person everyone can count on.

Maybe those parts of you still feel right.

Or maybe you're beginning to wonder what else might be possible.

Evolving doesn't mean rejecting who you've been.

It means giving yourself permission to ask:
What supports who I am now—and who I'm becoming?

You’re allowed to choose again.

Maybe you’ve read the books.You understand a lot about yourself.You even know there are things you want to change.But be...
09/08/2026

Maybe you’ve read the books.

You understand a lot about yourself.

You even know there are things you want to change.

But between work, family, responsibilities and taking care of everyone else, making space for you keeps getting pushed down the list.

That’s part of why I wanted this four-session experience to be a small group.
For 90 minutes each week, you have a place to slow down.

To be seen and heard instead of being the one holding everything together.

To explore what’s happening in your mind and body without judgment.

To practice different ways of responding and take what you’re learning into your actual life.

And to do it alongside a few other people who may understand more of your experience than you expect.

Because sometimes someone else says something and you think:
Oh my gosh. Me too.

And there’s something powerful about realizing you’re not the only one.

My hope is that you leave these four weeks not just knowing more about yourself, but feeling more connected to yourself.

More confident in recognizing what you need.

More able to pause before automatically reacting.

And more trusting of yourself when it’s time to choose what happens next.

Sometimes the first choice is simply deciding that you’re worth making the time for.

If this sounds like the kind of space you’ve been needing, send me a message. Let’s talk about whether it feels like the right fit.

09/07/2026

Sometimes we don’t realize how much we’ve been carrying until we give ourselves enough space to notice.

And slowing down doesn’t have to look the same for everyone.

Movement might support you. Stillness might support you. Talking something through, journaling, breathing, walking or simply having a few minutes when nobody needs anything from you might support you.

This month, we’re exploring Choosing What Supports You.

Not what you should be doing.

Not what works for someone else.

What actually supports you.

And sometimes we have to slow down long enough to find out.

For a long time, we can move through the same patterns without even realizing they're there.The same reaction.The same b...
09/05/2026

For a long time, we can move through the same patterns without even realizing they're there.

The same reaction.
The same behavior.
The same dance.

Then awareness changes something.

You begin to recognize the pattern while it's happening.

And suddenly there's a little more space between:
“This is what I always do.”
and
“Is this what I want to do this time?”

Sometimes the familiar response still makes sense.

And sometimes you realize you want to change the dance.

That's choice.

Not getting it right every time.

Not becoming someone new.

Simply recognizing that the old pattern isn't your only option anymore.
And I think there's a lot of hope in that.

Where are you beginning to recognize that you have more choice than you thought?

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