The passion behind our yoga retreats

We're delighted to present 3 new videos shot earlier this summer by the talented Lisbon film director, Tiago Pedro de Carvalho. We asked Tiago to capture the passion of our team, to take a look behind the scenes and explain a little better why we love practicing and teaching yoga here, why we prepare such delicious and nutritious food, and why we include massage and acupuncture treatments on every retreat.

You can also find these videos on our Facebook page. Help us spread the word about Vale de Moses by sharing with those you think might really enjoy retreating with us. View our calendar of retreats and reserve your place online via our Vale de Moses retreat website.

Sleeping Without Props, by Dr Nerina

This blog post is republished with kind permission from our friend and teacher Dr Nerina. She teaches workshops on a retreat with us once a year. Her Slumber and Restore retreat this May is already fully booked but we thought her insight and advice in this article, based on decades of experience, was an absolute must share.
                       

‘To sleep is an act of faith’  Barbara Grizzuti Harrison

Firstly, I must apologise for the radio silence.  It has been more than six months since my last offering but I assure you, this has been for good reason.   Settling in to my new home and life and finishing Book 2 were no minor feats but throughout, I’ve mostly slept like a baby (one that sleeps well, that is).  Yes – I’m sleeping better than I’ve ever slept.  I used to need to sleep with a fan on at night – nothing to do with noisy neighbours or ferreting foxes but simply to erect a defence against my own noisy thoughts.  However, after decades of waging war against my own insomnia, studying the delicate workings of the melatonin-secreting pineal gland, and helping others to sleep, maybe…just maybe…I’ve cracked it.  No fan at night, no favourite pillow propped up just so, no sleep monitoring devices, no scented oils sprinkled on the pillow to calm mind and deepen breath.  No props.  Just…simple….deep, velvety sleep. Apparently we’re meant to spend roughly a third of our lives sleeping.  It’s an innate ability that’s encoded in our DNA.  So why is it so difficult at times?

To answer this let me draw your attention to another innate need – the need to feel safe.  Every living organism has this need.  And I’ve long known that sleep and safety are inextricably connected.  We sleep when we feel safe.  Whatever safety means to you – inbox emptied, food in the fridge, money in the bank, children happy at school, fulfilment at work, relationships harmonious, and so on – whatever makes up the messy, challenging, glorious tapestry of your life.  If we can let go of all of this, even the messiest of unfinished business…then we can sleep.  Because, after all, to sleep is an act of faith, a deep abiding trust that whatever is going on in life, you can let it go, put it on hold for some hours so that you can sleep deeply and restoratively, waking with the energy and resilience to face whatever lies ahead.

Sleep problems are not created when you put your head on the pillow at night.  Every choice you make during the day - every thought, every behaviour, every conversation (especially with yourself), whether you laugh or cry, the number of times you find yourself at the coffee machine, the number of times you swipe, how you live and love – all of this settles in your nervous system and affects your ability to sleep effortlessly.  The key to deepest restoration lies not in superficial sleep hygiene methods (although they might help a little) but in examining the choices we’re making in life.  Are we making choices that are building inner safety and trust?  Or are we making choices that fuel fear, quicken the breath, and foster distrust?

So much of life is uncertain.  So much can change at the drop of a hat.  And as life continues to go ever faster, one of our greatest resources lies in going deeper within, finding that place of inner stillness and safety from which we can move outwards to action, not always knowing where we will end up but always trusting.

And in so doing, maybe we can sleep deeply and effortlessly…and without props.

I promise you won’t have to wait so long for my next installment.  In my next blog, I will share practical steps to creating inner safety and trust thus helping you to create the pure sleep that you truly deserve.

Until then…

Yours in amazing health and energy,

Nerina
www.drnerina.com

Order a copy of Dr Nerina's new book "Fast Asleep, Wide Awake" on Amazon.

10 reasons to retreat to Vale de Moses

By Katherine Smith, republished with permission from her own blog.

The mountain air rouses me from sleep, tickling the tip of my nose, as I breath deep. It’s not quite dawn and in the darkness the expectant moon shines through my window before it disappears behind the swaying tree line.

I rise in the stillness, to the sound of silence. I shower swiftly and pick my way across the olive terraces to the yoga retreat below.  A quick coffee, a reflective moment and I am ready for the day, which always began with practice then teaching.

Stretching, sweating, laughing and sometimes even swearing before giving in to Savasana is how I remember mornings at Vale de Moses. It is the place I called home for two years before moving to Amsterdam and where I’ll be leading yoga retreats this May, August and October.

Vale de Moses is a small old valley farm nestled in the remote and picturesque foothills of the Serra de Estrela mountain range, Central Portugal. Here you can retreat for a week on the edge of wilderness, in the beautifully restored home of the Winter family, who will enchant you.

From mud-baths and forest walks to healing hands and floating yoga spaces there are almost too many reasons to retreat to Vale de Moses. It is full of magic and might just be the very escape your soul has been searching for.

Here are 10 reasons to go on yoga retreat at Vale de Moses:

1. Healing hands

With one treatment included in every yoga retreat no-one misses out on benefiting from an incredible massage and/or acupuncture session with Vonetta or Peter.

2. The floating yoga shala

The yoga shala is perched above the vegetable patch and fragrant herb garden, providing stunning panoramic views of the surrounding forest and mountains, which burst into full bloom in May.  Yoga classes are offered every morning and afternoon in this serene spot.

3. Hidden spaces & secluded spots

If you get tired relaxing by the natural plunge pools, lounging on the sun-terraces or feasting in the sunken courtyard there are plenty of secret spots to discover where you can enjoy time alone, in close proximity to nature, beneath the Portuguese sun.

4. High vibes, mountain climbing and hikes

If yoga isn’t enough and you still have energy to burn, you can take off on the multitude of hiking trails through the mountains, visit local villages for a cheeky coffee or go climbing with an experienced guide.

5. Morning walks in the woods

Let Andy lead you through the forest on one of his infamous morning walks that never fail to inspire. It is the perfect way to wake up your body for the yoga class that will follow.

6. Furry friends

The dogs at Moses are very much part of the yoga family and love cuddles.

7. The food

Vale de Moses believes in abundance and feeding guests well. You will be served nourishing, homely meals rich in pulses, grains and fresh vegetables that are intended to be gentle on the digestion.

8. The wilderness

Magic happens when you immerse yourself in nature. Research has shown that spending time outdoors can have a positive impact on your health and happiness. Here you can bath in the natural pools, the forest, the mud or just the sun.

9. Getting here won’t break the bank

Flights to Lisbon or Porto are usually inexpensive, from within the rest of Europe, if you time it booking them right. According to Skyscanner 7 weeks ahead of your trip is the best time to book affordable flights. (Direct coaches to Oleiros on Sunday afternoon where there'll pick everyone up by car. Lisbon 1.30pm Porto 4.30pm. Rede Expressos site.)

10. Lisbon

It is hard not to fall in love with Lisbon. Its sunny colours, corner cafes and arty ambience provide the perfect stop off on route to Vale de Moses. There are plenty of beautiful Airbnb properties at reasonable prices, not to mention an incredible range of hostels offering rooms for as little at €15 per night. Be sure not to miss the Pasteis de Natas in Belem!

And if you’re still not convinced. Watch this video.



Join me at Vale De Moses for Wild & Whole, 1-7th May, 7-13 August, 2-8 October or Get on your mat with Kat, 8-14th May, 14-20 August, 9-15 October.

Online Reservations showing live availability for each of my retreats. Prices start from €740 for couples or friends sharing a private room, 790€ for a place in the old stone cottages, or 890€ for a private bedroom, Soulpad or Tipi as single occupancy.

Kat x

Happy 10th Birthday Moses!

At 18 months the day we left London

It's hard to describe how much you have changed our life Moses. We've always loved you. Even the very thought of you before we first met. Remembering back to 2004 when Vonnie and I, Joshua and Eloise began talking about getting a family dog to live with us in New Cross in south east London, we loved the idea of how you might change our lifestyle. How you would necessarily force us to live more outdoors, explore more of London's parks twice a day and take longer journeys out of the city where you, and we, could run a little freer.

Asleep with Eli

The previous summer, Josh had been bitten by a big brutish dog while we were all on a yoga retreat in Italy and as a small boy was understandably a little scared thereafter of dogs. That had to change. So Von began doing her research into the best family dogs and the best breeders. Later the following year in 2005 we went to meet Lillah and her family in Sutton Coldfield in the UK Midlands. And to meet the 14 six week old puppies of the single litter Lillah let your mumma have. Josh picked up a few of your brothers and sisters before finding you. You lay on your back in his hands for just the right amount of time before wriggling to right yourself. Apparently a good sign you would be compliant but not too docile - still with a little joi de vie. You were the one.

In France 2007

We returned to London and left you to spend a few more weeks with your mamma. Now we had to find your name. Took us a few weeks of playing around with a few.  Had to be grand.  Had to somehow capture how we felt your introduction to our life would lead us all on an adventure. Late one night, lying in bed laughing about historic adventures in human history, I said "Moses". Vonnie looked at me, smiled that big broad soft ear to ear grin of hers,and repeated "Moses. He's called Moses."

Lake Dijon

Over the years since, I've often remembered that night of choosing your name. We had at the time absolutely no idea how provident that choice would be. It just felt right. We joked with our friends you were called Moses because you would lead us to the promised land. And that, my friend, you surely did.

Pisa

After just 18 months of exploring London's parks and surrounding countryside, holidays where you would be welcome and free, we finally began to realise that morning and evening walks and weekend wooded escapades were so much fun that maybe we'd like to spend all of our time with you like that. So we decided to quit our jobs, take the kids out of school, rent our house, buy a motorhome and take you on a much bigger expedition round Europe.

Marking territory top of Portugal

And we'd call it the Poop in Europe Tour aiming to let you poop in as many countries as we could manage in a year. That link is the first blog we ever wrote, and it still gives me goose bumps to think of how nervous and excited we felt at the top of the cliff before we jumped.

Italy Sheep Trough

Abruzzo with Margot Portrait

6 months of travelling, eating, learning, cycling, walking, swimming in Europe's lakes, rivers and seas (and Italian sheep troughs!), you led us to an old farm and the possibility of a new life in the mountains of Portugal. Through all the chaos of the beginning months, the uncertainty of not knowing whether we could restore these old ruins and what on earth we would do when we finished, the trepidation of starting to invite people to spend a week with us on retreat, the hundreds of people who have come to see us since, you Moses, have been our dependable, faithful constant.

The original yoga deck and Safira

Wife Safira and daughter Moksha

Serra de Estrela

It's been a remarkable 10 year adventure. And we owe it all to you buddy. Just in case you ever get to read this blog, your official pedigree registered name is "Osrealin The Show Must Go On" and you were born on Sep 15 2005.  May you live long and healthy into your aging years and continue to bring joy and solace to all who know and love you.


We love you Moses.

Walks by rivers

On the beach in Barcelona

Company while restoring houses

First touch of Portugal

Outdoor Shower with Vonnie

First snow for 30 years

Ready for shampoo and set in Lisbon

Tired of Speaking Sweetly - a poem by Hafiz

Bom Dia!  A good friend of ours David Pott sent us this poem this morning by the 13th century mystic Sufi poet Hafiz, and I couldn't resist sharing it on the blog.

Tired of Speaking Sweetly

Love wants to reach out and manhandle us, 
Break all our teacup talk of God. 
If you had the courage and 
Could give the Beloved His choice, some nights, 
He would just drag you around the room 
Ripping from your grip all those toys in the world 
By your hair, 
That bring you no joy. 

Love sometimes gets tired of speaking sweetly 
All your erroneous notions of truth 
That make you fight within yourself, dear one, 
And wants to rip to shreds 
And with others,
Causing the world to weep
On too many fine days.

God wants to manhandle us,
And practice His dropkick. 
Lock us inside of a tiny room with Himself 
The Beloved sometimes wants 
To do us a great favor: 

Hold us upside down And shake all the nonsense out. 

He is in such a “playful drunken mood” 
Quickly packs their bags and hightails it 
But when we hear 
Most everyone I know 
Out of town. 

~ Hafiz ~
The Gift – versions of Hafiz by Daniel Ladinsky

We've been revelling in the retreats so far this year. So wonderful to have guests animating the landscape once again. It's such a joyous thing to watch people relax into their week, with themselves and with other people around them. If you've been here you'll know exactly what I mean.

After a few days of daily yoga practice, morning meditation walks through the forest, dips in the natural river pools, good food, clean spring water to drink and bathe in, and most importantly of all, some massage and acupuncture from Vonetta, the months of stress and tension that often lead people to come on retreat, begins to melt away.

You see it on the face first of all. I really should take before and after photos of everyone so you can see what that looks like. "Angel faces" is how our last week's group aptly described the phenomenon. When the tension that builds up in the small muscles of the face disappears, it's like seeing a brand new version of someone.

A special thanks also to our Karma Yogi volunteers this year. Lou from the UK, Maria from Germany and our dear friend and yoga teacher Sara from Oleiros were so helpful in getting us started for the year. Thanks for your patience in the chaos of set up. Much appreciated. :)

This month we have the delightful Petra & Sophia from Holland and Dylan from south Australia. All the volunteers have worked incredibly hard to enable the retreats to run smoothly and with a lot of fun too. You guys are stars. It's been an absolute pleasure to have you on the team. You've set the bar high for the teams that follow!

Our friend Tashi Dawa flew in for a fortnight of retreats in April and as always lifted our spirits with her loveliness. So sad to see her leave but we wish her all the best in her retreats in Italy and France this year with Kaliyoga.

That's all for now, just wanted to share Hafiz's poem with you today as I loved the idea of the divine playfully turning us upside down now and again.

Saude, Paz e Amor

Memphis

Take a Forest Bath!

Just back from our meditative walk before yoga class this morning. The mist is hanging delicately in all the meandering valleys and the welcome drizzle is gently watering all the newly planted herbs and veggies in the kitchen gardens. The smells of damp Eucalyptus and Pine trees together with the scent from the emerging spring flowers was divine today.

This week is a Soft Power retreat. And there's no better example here of the power water has to softly carve out the hardest of stone over the years, than these valleys. It's quite fitting that showers are forecast this week as we're focusing on the energy of water and its restorative ability to heal our bodies.

All this year I will be guiding our guests every morning on meditative walks through the surrounding forests. Depending on the retreat, we draw our attention to the various elements, their presence and effect on the landscape around us, and what might be happening in our own bodies as we move through it. It's a great way to start the day. I spent much of the autumn and winter walking the puppies after their breakfast. Now all but one have found new homes, it's gonna be lovely to walk guests instead! :)

 When Katherine found this old post the other day on Mother Earth News about Forest Bathing, I had to share it on the blog.

"The Japanese term Shinrin-yoku may literally mean "forest bathing," but it doesn't involve soaking in a tub among the trees. Rather it refers to spending time in the woods for its therapeutic (or bathing) effect. Most of us have felt tension slip away in the midst of trees and nature’s beauty. But science now confirms its healing influence on the body. When you spend a few hours on a woodland hike or camping by a lake you breathe in phytoncides, active substances released by plants to protect them against insects and from rotting, which appear to lower blood pressure and stress and boost your immune system." Photo Courtesy Fotolia/Inga Nielsen  

So there you have it. Scientific evidence, as if we needed it, that spending time with the trees is really good for us. The tree huggers were right all along. It's why we always encourage people to explore. Get out. Wander. Find a quiet secluded spot with an awesome view or find a rock by the streams and simply sit in the forest. Immerse your senses in the process. Smell it, feel, taste, touch, listen, and open up to the possibility that simply being in such an environment is healing in itself. When it really warms up in a few weeks time, it's nice to also be able to take a daily dip in the natural river pools and plunge pool to cool off. But until then, good to hear too that the non dip dry bathing concept is also just as therapeutic.

New Sweat Lodge

One of our guests who's been here a few times already, the lovely Georg, spent last week rebuilding a part of one of the terraces that had fallen in, then turned his attention to create this wee structure made from branches he found in the forest in front of the pizza oven by the Moses cottage. With 2 benches chainsawed from a pine trunk.

It's a Sweat Lodge. We bought new rugs yesterday to drape over the top and we're doing final heat checks on various stones from the river to see which won't explode in the fire. Seems to be the darker, harder more volcanic stone. Just need to check with the old guys in the village as they'll be sure to know, then we'll fire up the bread oven, heat the stones, bring them into the covered sweat lodge close the flaps, pour water on the hot rocks, and sweat.

When we get too hot, we'll explore the possibility of taking a plunge in this tank below fed by gravity from the river, with cold cold water, and returning back to the lodge again. We've talked forever about one day building a sweat lodge, and now, just like that, we might just have one. Thanks Georg! You're a star.

Nourish...

Last thing to mention today is that our new cook book "Nourish. Healing Meals from Vale de Moses" by Kat, is with the designers and the pdf should be ready for download in a few weeks. Keep an eye out for when it's released on FB or here on the blog. Then we'll be printing hard copies later in the year once we've taken a few more gorgeous food photos of all our retreat menus this season.

Happy Spring everyone. I hope you each get the chance to take a few hours out this week to visit any nearby forest or woodland to take a "forest bath".

On your own or with friends!   Enjoy. :)

Memphis x

"Ah listen, for silence is not lonely!
Imitate the magnificent trees
That speak no word of their rapture, but only
Breathe largely the luminous breeze."

From Corot by D.H. Lawrence, as featured on, and photo courtesy of, the Woodland Trust FB page.