A Retreat of Focus and Stillness by the Water
Led by Lauren Rudy

Spend a day by the water learning to quiet the noise—the endless chatter, distractions, and mental clutter that pull your attention in a hundred directions. This one-day retreat at stunning Oka Beach and National Park combines focused mindfulness training with the calming influence of blue therapy—a nature-based approach that emphasizes the soothing effects of water on the nervous system, attention, and mental clarity.

Through a gentle blend of guided practices, quiet reflection, and immersive time in nature, you’ll have space to:

∿ Notice and gently settle the “monkey mind”—that restless, jumping quality of thought
∿ Slow down and regulate your nervous system through breath and movement
∿ Feel restored by water’s natural ability to reduce stress and sharpen focus
∿ Cultivate sustained attention and a calmer relationship with distraction
∿ Enjoy a mindful day outdoors, free from notifications, pressure, or expectation

What to expect:

We’ll spend part of the day soaking in the shoreline of Oka Beach—walking, sitting, and reflecting at the water’s edge to anchor a wandering mind. You’ll also move through a full Shinrin-yoku (Japanese forest bathing) experience, engaging all five senses in the forest, and take part in experiential exercises designed to help you recognize, name, and befriend your own “monkeys”—the recurring thoughts and mental habits that pull focus—rather than fight them.

The flow of your day:

∿ Opening circle, group agreements, and intention setting
∿ Grounding meditation and an introduction to the monkey mind
∿ Forest bathing: a five-senses immersion in the trees
∿ A quiet sit spot, watching the mind at work
∿ Mindful lunch by the water
∿ Shoreline walking meditation and a teaching on thoughts as waves, not commands
∿ An experiential practice in naming your own “monkeys”
∿ Self-compassion beneath the trees—befriending the monkey mind
∿ Integration, take-home practices, and closing circle

Ideal for anyone looking to get away for the day and reconnect with their own focus—whether you’re feeling scattered, overstimulated, glued to your devices, exploring mindfulness, or simply craving space to reset and restore your attention. No prior meditation experience is needed.

What You’ll Walk Away With:

By the end of the retreat, you’ll have experienced meaningful mental clarity and a calmer, steadier relationship with your own mind. You’ll leave with a clear, personal intention for managing distraction going forward, along with simple, nature-based tools you can use to stay focused and present. The day offers space for reflection, learning, and insight—ideal for anyone feeling scattered, overwhelmed by noise, or simply in need of time to reconnect with their own attention and the natural world.

This retreat is designed to be an intentional pause from the busyness of daily life, allowing you to cultivate focus and presence in a peaceful natural environment.

Event Details:

• What to Bring: A small backpack, journal and pen, sunscreen, a water bottle, bug spray, walking shoes, a hat, sunglasses, a rain jacket, a packed lunch, and a blanket or towel to sit on. Snacks will be provided.
• Accessibility: If you have reduced mobility or other accessibility concerns, please contact us immediately.
• Fee: This is a paid event. The fee covers the day pass for the reserve, the guided meditation, breathwork and other therapeutic activities as well as refreshments.

A complete itinerary and preparation checklist will be emailed upon registration.

Meet Your Guide

Lauren Rudy, MA, is a PhD candidate in Clinical Psychology at the University of New Brunswick. She holds a Master of Arts in Educational and Counselling Psychology from McGill University and a Bachelor of Arts in Psychology from Mount Allison University. Her research and clinical interests include cancer survivorship, coping with chronic illness, chronic pain, trauma, and neurodivergence. She works with adults and children experiencing a range of emotional, behavioural, and health-related concerns. Her therapeutic approach is grounded in client-centred care and Acceptance and Commitment Therapy (ACT). As a Vipassana meditation practitioner with a deep appreciation for nature and contemplative practices, Lauren thoughtfully integrates mindfulness and practices that foster connection with the natural world into her clinical work.