Getting to spend time with these ladies was such a treat! We enjoyed a very laid-back Labor Day weekend together, and followed this simple program:
Fresh squeezed raw juice
One-on-one Reiki sessions / Kayaking on the lake / Time for journaling
BrainTapping and BrainTap HRV measurements
Hiking the Hickory Nut Falls, Chimney Rock, and Devil's Head trails
Visiting a vineyard
Bonfire / Hot tub
Homemade, vegetarian/vegan meals
Our venue provided the perfect setting - cozy and safe, nestled in the woods, yet with a wide-open view over the lake and mountains, inviting us to take deep breaths, open our minds and hearts, and take back our time.
International Retreats - In 2016, I took a leap of faith and hosted my first yoga retreat and have not stopped since. When I say, Women Empowerment Retreat, I mean holding space for one another in a circle so that we can be real and show up authentically and speak our truth. I invite women to emphasize the feminine qualities of compassion, creativity, and collaboration, and guide you gently yet with intention to your heart center, so that you can remember what it feels like to listen to the inner wisdom and connect to your intuition but also to allow yourself to soften safely and experience deep healing.
How do I do that? By helping you get out of your mind (the Ego mind, that tends to overthink, judge, expect, and worry for no reason) and into your body. Daily yoga reminds you to move joyfully and fully present, so that when we go on tours, you are ready to step out of your comfort zone to experience fabulous adventures that make you feel alive, supported, capable, and open up the flood gates for major transformative breakthroughs.
Corporate Retreats - I am deeply honored to have been invited by team leaders and CEOs to lead their annual corporate wellness retreats or give presentations at their meetings, especially when a team or a company is going through personnel changes, planning a new project, or aiming at protecting their investments and at improving employee retention. I bring my toolbox of brain-based wellness, motivation mindset and communicate with clarity coaching, and yoga, and share in hands-on activities how tools such as BrainTap brainwave modulations and BrainMD supplements can help with improved focus, memory, sleep, stress reset, and allover balance and happiness in work and private life.
Working with a group of dedicated and driven people is fun, productive, and good for the soul - all at the same time. For the group pictured, I also offer monthly team yoga and am available for individual consultations on stress management, nutrition, and life coaching.
Pictured above: Uniti Fiber annual leadership retreat, Lake Martin, Alabama
Private Retreats - I had the incredible pleasure to have been invited to design customized yoga and health coaching programs for groups of women who decided to gather their besties and enjoy extended weekends together. Of course, customized private retreats come with a delicious meal plan and chef service.
If you have a group of friends or family members and think that this is a fabulous idea, let's talk and make a meaningful and fun get-away happen for your group!
This retreat was just a short, laid back, long-weekend get-away. The beaches in Destin with their fine, white sand and pristine water are among the most beautiful in the world.
We simply committed 3.5 days to clean eating, deep breathing, yoga, and Reiki healing. By taking our time to complete each breath cycle fully, we remembered that we all have enough time, and we used it for long walks on the beach, crystal bowl sound bath meditation, wonderful meals, bike rides, and coaching workshops on how to remove negative self-talk, set an intention, and take action purposefully.
It was time well spent recalibrating, rejuvenating, and re-energizing.
Especially early morning pranayama practice in salty air felt so good. I am grateful that I get to do this kind of work and for the trust of all who travel with me.
March 9-15, 2023, on the West Short of Oahu, Hawaii
I found this beautiful venue, located within walking distance to an ancient sacred site, where love, wisdom and transformation are manifested simply by being here, and would love for you to come with me to spend a week unplugging from daily external demands, and reconnecting to what truly matters - authentic communication, connection, mindfulness, centering through the breath, radical self-forgiveness, and cultivating courage from the heart.
We will spend our days practicing yoga, visiting beautiful beaches, hiking a nature reserve to watch whales and monk seals, and snorkeling with sea turtles, but also experiencing Hawaiian culture through food, Ho'oponopono meditation, and visiting special sites on the island.
Just imagine starting your day with a fresh, tropical smoothie or coconut water, and then go through a complete guided yoga practice before heading outside and taking in the stunning views the island offers - feeling free, at home in your body, and supported by Mother Earth.
Single occupancy (king bed)
Double occupancy (queen bed)
$2,950 $2,700 per person
Shared bedroom (twin bed)
$2,550 $2,300 per person
Early bird discount
$250 OFF, ends Dec 1, 2022
All bedrooms have private bathrooms.
Pay a deposit of $500 to reserve your spot and lock in your early bird price! The balance is due by February 01, 2023.
Single occupancy, $3,000 total, deposit $500
Double occupancy, $2,700 total, deposit $500
Shared occupancy, $2,300 total, deposit $500
The fee includes:
Daily guided yoga and meditation practice
Hiking to a nature reserve, a waterfall, and visits to beaches off-the-beaten trail
Accommodation in your choice of room
One-on-one coaching or Reiki session with me
One guided tour
Ground transportation from/to Honolulu Airport, to day-activities
The fee does not include:
Flight from your hometown to Honolulu
Optional spa treatments (in-house Lomi Lomi massage is available for $140/60 minutes)
Any other activities than those listed in the program.
This cool dome house below was the venue for this retreat - offering beautiful spaces for yoga both in- and outside, private bed- and bathrooms, a Reiki room, and chef kitchen, located secluded down by the river with its own access to tubing. The best part, the entire house was shieled from EMF - deep sleep, quiet, and fasting from electronics!
Vortex energy everywhere!
Hiking in Sedona heals and expands the heart chakra. Allowing ourselves to be spacious and open creates a sense of free-flowing energy - for adventure and courage, for playfulness and connection medicine, for giving and receiving love.
Visiting Palatki Heritage Site, Sinagua cliff dwellings and alcoves that shelter the painted symbols, or pictographs from every native culture to ever occupy the Verde Valley.
Visiting Wupatki National Monument, Sinagua dwelling on the plateau
Visiting Walnut Canyon National Monument, 12th century Sinagua dwellings, carved and built high up in the canyon walls
Daily yoga, meditation, and mindfulness practice, including a visit to Amitabha Stupa and Peace Park for a walking meditation in silence and intention setting circle.
This group of women invited me to spend Labor Day weekend with them in Ohio and offer my women empowerment program. They brought fabulous, joyful, warm-hearted, and open-minded energy to the retreat.
My amazing co-host, Michelle, opened her lakehouse to us, providing a welcoming ambiance for all. Thank you so much for your generosity and loving attention to detail!
We shared invigorating morning yoga classes, hikes and sunset boat tours, Reiki, BrainTap, wonderful vegetarian meals, and Yoga Nidra. And we learned about brain health and hormonal balancing. And, the best part, we had the hardest belly laughs - so uplifting and making lasting memories indeed!
Bringing big smiles to faces is the reason why I keep offering retreats. Seeing everyone leave replenished, is time well spent.
If you are interested in a private retreat, fill out my contact form, and let's start co-creating a customized program for your group!
Decrease blood pressure: both focussing on a silent mantra and Yoga Nidra relaxes the nerve signals that coordinate heart function, thus reducing blood pressure. Combined with slow, deep breathing and an emphasis on a long exhale, this is one of the secrets to “hack” your Vagus nerve, thus calming the entire system
Control anxiety: regular meditation helps to reduce anxiety levels and related impulses and negative thoughts
Promote emotional health: long-term high-stress levels can bring our hormone and neurotransmitter system out of balance, meditation helps to reduce cytokines; meditation teaches self-control and self-awareness thus helps us to be aware of triggers, of unhealthy habits, and find the willpower to change for the better
Prevent and reverse age-related memory loss: meditation improves focus and increases attention span, this can turn into more clarity and improved memory. In fact, several studies have shown that especially Kirtan Kriya, a tradition that combines mantra, chants, and finger mudras, dramatically improved mental activity in elderly persons
Improve sleep: nearly half the adult population struggle with insomnia at some point. Meditation helps to calm the mind, relax the body, and thus supports falling and staying asleep.
Control Pain: Meditation affects the pain center in the brain, thus reducing the perceived pain by calming the brain.
There are many different schools and techniques:
Silent meditation– all about emptying the mind
autogenic training - all about learning to control involuntary aspects (hand warming, feet warming, heartbeat)
Progressive muscle relaxation – great preparation before Savasana
Guided imagery – for those who relax through daydreaming (switches the brain from beta to alpha mode)
Positive affirmations/mantras – has shown incredible results, people healed themselves from cancer, IBS, PTSD and more
Chanting – great spiritual practice, for those who like it, that has dramatic effects on the brain (all the way to theta and delta waves while staying aware of it), in yoga these ancient Kundalini techniques are considered the Bliss-practice
Focused-attention meditation – concentrates attention on a single object (candle), thought (affirmation, intention, mantra), sound (bird), or visualization. Other methods focus on the breath.
Open-monitoring meditation – encourages broadened awareness of all aspects of your environment, train of thought, and a sense of self. This may help to become aware of thoughts, feelings or impulses that you might normally try to suppress.
Loving-kindness meditation – also known as Bhakti yoga teaches to extend compassion to oneself and others, it teaches to soften the heart, let go of anger, and cultivate a lasting attitude of kindness toward all
Walking meditation – is an old Buddhist tradition but also known from Christianity (think colonnades in monasteries).
So, there are traditional teachings that are both timeless and effective, yet our modern lifestyle always seems to find excuses as to why we don't have time to meditate. So, now there are also branded programs that teach you a step-by-step approach and there are mobile apps that allow you to take your meditation teacher with you wherever you go. Before you decide which approach you want to try, take a moment and think about why you consider meditating.What do YOU want to get out of it?
Do you want to learn to relax and cope with stress in a healthier way?
Do you want to live more mindfully?
Do you want to make this part of your spiritual life?
Or do you want to support long-term brain health (memory, focus, learning)?
And while sooner or later a regular meditation practice supports all of the above, I recommend picking a starting point that suits your personality and schedule best.
There are countless videos with guided meditations available on YouTube. I'm very picky. YouTube can be a great and affordable source but it can also feel like a jungle.
***** Meanwhile, there are dozens of apps available – both free of charge and for a fee/subscription. I have tried some out and want to share what I found:
Calm offers support with relaxation via guided meditations, with disrupted sleep patters via sleep stories, coaching for focus, relationships, anxiety, and more. Once you download the app on your phone, you can try it out for free for 7 days. If you like it, you can purchase a subscription to access the full library. It is an advantage that everything is on your phone and you don’t need internet access to use the app.
I personally liked some of their guided visualizations but didn't like the sleep stories at all.
Muse is the technology I'm currently using. I love it! Muse is more than just an app. Muse is a wearable headband that uses electroencephalography—or EEG—to detect electrical activity in your brain. The goal of Muse is to make you aware of your brain’s activity and to train your brain via audio and visual cues such as the sound of waves or chirping birds.
The Muse headband has seven EEG sensors that are grouped into five points—three on the front of your forehead and one behind each ear. So one needs to purchase the headband-device and download the app. The headband transfers the data via Bluetooth to the phone.
Through the app, you can assess your progress in remaining calm. The device also records when you move, fidget, or open your eyes. Reviewers of Muse have noted that it’s useful for beginners or those inexperienced with meditation and mindfulness. The app is very detailed, it pairs with any iPhone or Android, and charges quickly. It lets you track your progress in how long you can maintain to stay very calm – it works basically like Biofeedback - with simple cues that train your mind to maintain a certain state of calm.
When working with my private clients, I'm connecting the headband to additional measuring apps, and it allows to track not just a basic EEG but monitors each brainwave, the heart rate, and the breathing rate. This allows me to combine guided meditation with heart variability training, breathwork, hypnotic trances, and mindfulness exercises. One of my small research projects is to offer Reiki (a Japanese form of energy healing and guided meditation) to clients with acute or chronic inflammation in the body and using an Infrared-camera to measure how well we were able to bring the inflammation down.
Muse is the right approach for all who long to support brain health, who do want to feel calmer and cope with stress and anxiety but at the same time like a scientific kind of approach.
Btw: Muse and Calm cost almost the same – and with that in mind, I think that Muse offers the better value.
So here is one version of HRV training: The inner balance technology works by analyzing your heart rate and understanding the emotional condition of your mind. It trains you to generate a highly efficient physiological state called the HRV coherence (HRV = Heart Rate Variability). This helps you clearing your mind and increasing your emotional composure. This one also requires the purchase of an additional device plus the app.
You can either download this app on your smartphone or signup online and start meditating today. The guided meditations have been developed by former Monk Andy Puddicombe and many like them for reducing stress and anxiety, or simply erasing feelings of restlessness.
Omvana is part of a comprehensive platform for online learning and connecting with a global spiritual network of students and thought leaders, called Mindvalley. Their recorded meditations are great, many are done by well-known thought leaders and authors of spiritual guidance and self-help books. A disadvantage is that you do need the internet – no offline use. Some of Mindvalley’s online courses are great – I personally love Deepak Chopra, Eckhart Tolle, and Carolyne Myss. This is especially true when you don’t have a lot of time to read all these books. Some of their ideas are inspirational … and after reading hundreds of pages for work, it may be nice to simply listen to someone else reading to you. However, some of Mindvalley’s online classes promise deep insights but deliver beginner level … this is a good community to connect with when you are interested in networking, personal growth, spirituality, self-realization, and everything down those lines.
This meditation app is insofar unique that it does not ask for any of your extra time in the already busy days. Like other meditation apps, you do not have to separate your meditation time from your work time. Because you can use this app anytime you want and at any pace that you are in (meditate on the go).
You also do not have to pay any subscription fee to use this app. It charges you a one-time, very affordable fee.
You can download this app on your iOS or Android device as it is available for both OS.
What if plugging in my earphones and listening to some guided meditation is all fine but sometimes I feel like putting all technology to the side?
Then may be the time for you to simply find a quiet spot to sit down, bring your awareness to your breath, focus on the light of a candle, the sound of a gong, a positive affirmation, or whatever suits you best - and be still.
Prayer is when we talk to God. Meditation is when we listen to God.
Did you know that about 70% of the average modern-day American diet are empty calories and that such a diet sets you up for weight gain while being malnourished? Did you know that with a non-organic diet, you eat 3 to 5 pounds of chemical food-additives each year?
Clean eating is not a diet. It's not about losing weight at every price and it's not about going hungry.
Clean eating is about
restoring the gut flora - thus reversing symptoms of IBS and boosting the immune system,
replenishing nutrients such as amino acids, vitamins, minerals, and trace elements - thus keeping the endocrine system, bones, teeth, and muscle tissues healthy,
rebalancing the nervous system - thus supporting long-term brain health and good memory, eliminating brain fog, ensuring restful sleep, and improving mood,
resetting the hormones - thus ensuring proper thyroid metabolism, blood sugar control, stronger muscles, neurotransmitter balance in the brain, and optimal weight,
restoring long-term health by reversing early symptoms of dis-ease and reducing inflammatory processes in the body.
This 10-day program offers you:
a meal plan with precise instruction and timing and protein-carb-balance
easy yet tasty recipes
list of local restaurants that offer healthy options
action steps on how to change habits/overcome cravings and more
daily email support: motivation and education
learn how and which amino acids can support weight loss, brain health, strength building, and much more
learn how enzymes can support proper digestion, reverse IBS symptoms, reduce allergies, boost immune strength
learn how intermittent fasting can reset your digestive fire (appropriate hydrochloric acid production for complete digestion)
why eating organic is imperative
how to stay youthful longer: take control of your blood sugar, cholesterol, hormonal balance (yes, this is important for men too)
learn why gut health and liver cleansing are so important and which foods and supplements are good and which ones are a waste of money
yogic/ayurvedic teaching about healthy eating
yoga poses that support digestion, blood pressure, detox, stress management, mindfulness.
Heck YES, this program is actually providing specific information for men and women with regard to metabolism, endocrine balance, and nutrients.
I partner with Dr. Alan Hopkins for blood/lab work and with Dr. Daniel Amen/Amen Clinics for brain health assessments. If you are interested in a more comprehensive consultation, let me know, and I'd be glad to talk to you in more detail.
Women Empowerment Retreat in Belize - May 31st thru June 5th, 2021
Are you thinking about going on retreat, and trying to find the right one for you? Get a glimpse of this beautiful place and the program I offer here (the photos below were taken during a retreat in 2019).
Are you ready to register? Pay a deposit of $500 to reserve your spot here!
THE VENUE- Copal Tree Lodge - a little piece of heaven
The lodge is located in the middle of a 12,000 acres wildlife refuge right on the banks of river Rio Grande. The terrain is quite steep but there are both steps and an elevator tram. During our last retreat, we had two ladies with prior knee-surgery participating and they had no problems getting around. Everything is tastefully furnished, in harmony with nature, sustainably built and managed.
Amenities:yoga palapa, pool, spa, boat deck, fire pit, restaurant, hiking trails, jungle gym, kayaks and canoes, bicycles.
THE ROOMS - at this lodge various categories are offered.
For my retreats, I reserve the Jungle Suite Cabanas - charming and spacious cabins with private bathrooms (single-/double-occupancy). As much as I love to travel with a group, I respect that there are times when we need our privacy. These rooms offer just that - your own space. The rooms are exceptionally clean, the views extend the space into the jungle for those who like to communicate with trees and listen to the vast diversity of birds. If you prefer any other category, just let me know.
THE FOOD - organically grown, always fresh, seasonal farm-to-table meals
Come and experience for yourself what difference a week of clean eating can make for your health.
YOGA - complete guided practice every morning, guided meditation or Yin Yoga every night - for all who love yoga
In addition to the daily morning and evening practices, there will yoga posture clinics, chanting sessions, pranayama sessions, and one-on-one sessions offered.
THE FARM- this has been a farm for generations - honoring the soil, loving nature and growing food in harmony with its cosmic cycles.
For those interested, tours of the on-site spice farm and chocolate factory are offered.
GETTING THERE - let the adventure begin
Book your international flight to Philip Golson International Airport in Belize City. I will update any regulations regarding COVID-19 and travel as we get closer to May 2021. As of now, Belize is open for travelers from the U.S.. Negative COVID-19 tests are required for all entering the country. Passports must be valid for a minimum of 6 months.
One-On-One Coaching/Energy Healing - this is my purpose - to meet you, yes you, where you are and hold space for your healing because I believe that you were created to live life to your fullest potential
As a board certified holistic health practitioner, I offer one-on-one health coaching starting with a thorough intake session, and customized energy healing sessions including Reiki, homeopathy, and acupuncture accompanied with hypnotic trances.
TOURS - Mayan Ruins
TOURS - Blue Creek
"This feels so free." - Annabel; Best compliment ever!
I can't express with words how grateful I am for being able to do this kind of work, for the trust the women who choose to travel with me were and are giving me, the riches of nature, the friendliness of the locals, the guidance to do it and lead retreats. Namaste!
Are you ready to register? Pay a deposit of $500 to reserve your spot here!
"Ich liebe Yoga, Natur, und andere Menschen mehr zu einem gesunden Lebensstil zu ermutigen. Deshalb biete ich regelmaessig Workshops und Retreats an."
Manja Herlt Podratz, Ph.D.,unterrichtet Vinyasa, Ashtanga, und Yin Yoga.
Als sechsjaehriges Maedchen hat sie von ihrem Vater die ersten Hatha Yoga Uebungen gelernt. Er war es auch, der ihr Entspannungstechniken wie autogenes Training beibrachte. Von 1998 bis 2006 praktizierte Manja Kundalini und Schwangerschaftsyoga in Berlin verschiedenen Lehrern, und Hatha und Kundalini Yoga in der Tradition nach Swami Sivananda with Yoga Vidya in Deutschland. Im Jahr 2008 ist Manja in die Vereinigten Staaten umgezogen und absolvierte ihre 200-Stunden Ausbildung zur Yogalehrerin in 2014/15 mit Tracey Narayani Glover von Shanti Warrior Living Yoga School in Mobile, Alabama.
Manja erhielt ihr Diplom in Kulturarbeit und Kunstmanagement von der Fachhochschule Potsdam, und einen Doktortitel in Architekturtheorie von der Brandenburgischen Technischen Universitaet (BTU) Cottbus. Sie lehrte fuer 11 Jahre an verschiedenen Hochschulen in Deutschland, Italien, und in den USA und publizierte mehrere akademische Buecher und Artikel auf Englisch und Deutsch waehrend dieser Zeit.
Im Jahr 1999 erhielt Manja die Diagnose Unterleibskrebs, eine schockierende Diagnose, welche dazu fuehrte, dass sie ihre Ernaehrungs- und Lebensweise komplett umgestellte. Fuer zwei Jahre folgte sie einer Rohkost-Heilnahrung und seitdem ist sie Veganerin. Heute ist sie Mutter von drei wunderbaren Kindern, die alle natuerlich zu Hause geboren wurden. Manja ist die Autorin von "Das Leben kennt den Weg" - ein Ratgeberbuch zu natuerlicher Schwangerschaft und Geburt sowie veganer Ernaehrung.
Heute arbeitet Manja als Yogalehrerin, als Brain Health Coach (zertifiziert durch Amen Clinics/Dr. Daniel Amen), zertifizierter Life Coach, zertifizierter Hypnotherapeut, und Reiki Meister. Manja hilft ihren Klienten, Trauma, Angstzustaende, Depressionen, Suechte und ADHS zu heilen auf koerperlicher, geistiger und emotionaler Ebene. Manja arbeitet zweisprachig auf Deutsch und Englisch, und ist ausgebildet und zertifiziert als Uebersetzerin. Regelmaessig arbeitet sie medizinische und juristische Dolmetscherin.
Manjas Lebensmotto ist:
"Wenn Dir viel gegeben wurde, ist es Deine Verantwortung viel zurueckzugeben zu Dir selbst, Deiner Familie und Deiner Gemeinde, zum besten Wohle aller."