Posts In: meditation atlanta

Self-Care, Self-Love, Self-Connection: A Metta Meditation Day Retreat

“Our task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” ~Rumi

Our February Day Retreat is a deep dive into the heartfulness of meditation. This is a day devoted to connection to yourself as a pathway to deeper, more compassionate connection to the world at large.

We will practice the deepest forms of self-care through mindful self-compassion meditation and the practice of Metta meditation {also known as Lovingkindess meditation}. This ancient meditation technique was originally offered as an antidote to fear, and today, it helps us to shift our mindset from “I’m a hot mess…” to, “I’m a compassionate mess!”

We will never be perfect; we will never fully escape the aches and pains that being human involves, and yet, we can increase our ability to be kinder, softer, and more connected to ourselves and to all beings. Even the ones that get under our skin!

This is not a “workshop”. It isn’t a place to come, sit on a mat or cushion, take copious notes and maybe reference them again. This is an opportunity to immerse yourself in the deep practice of cultivating love for yourself and for all beings. It is an opportunity to acknowledge and address the fear we each live with on a daily basis. It is a chance to harness the power, healing and growth than can only come from a brave, open heart.


This retreat includes:

  • A deep dive into Metta Meditation: What is it, and how does it differ from traditional mindfulness?

  • Extended meditation practices {both seated and walking}

  • Gentle, heart-opening yoga movement

  • Guided Journaling reflections

  • Discovering your personal relationship to self-love {and how to work with it}

  • How to expand your circles of love to even the most difficult beings

  • Ways to employ these practices on-the-spot and in difficult situations

  • Heart-warming, soul-nourishing vegetarian lunch


Sunday, February 23

 11 a.m. – 3:30 p.m.


Early Bird- $189 (before January 1, 2020) Regular price- $219.


Space is limited to 16.


No Refunds


Let’s chill.
“When we live without listening to the timing of things, when we live and work in twenty-four-hour shifts without rest – we are on war time, mobilized for battle. Yes, we are strong and capable people, we can work without stopping, faster and faster… But remember: No living thing lives like this. There are greater rhythms, seasons and hormonal cycles and sunsets and moonrises and great movements of seas and stars. We are part of the creation story, subject to all its laws and rhythms.” – Wayne Mueller, Sabbath

Join Octavia Raheem and Meryl Arnett for a Day of Chill- a half day retreat 11:00 am to 3:30pm on Sunday December 1, 2019. We will do as little as possible. We will chill out, rest, connect to an unhurried rhythm. We will simply be.

The retreat includes:

  • Meditation
  • All-levels restorative yoga+ yoga nidra
  • Workshop on making chill time part of your every day life
  • Journaling
  • Lunch {vegan & vegetarian options} available + herbal teas available through out day
  • Time to be in community with like minded people
  • Closing circle
  • Special ‘chill’ gift


Early Bird- $189 (before January 1, 2020) Regular price- $219

Due to the intimate + super chill nature of this experience, space is limited.

Winter Solstice 2019 – A Virtual Meditation Experience

Hello Goodbye to a Decade


Saturday, Dec. 21

8 – 9:30 p.m. EDT



Throughout the ages and across a multitude of cultures, humankind has honored the Solstice. For some it was celebrated with small fires, welcoming the return of light. For others, it was a revealing in the depths of darkness and tending to the inner garden. And, for us today, it is a potent time to savor our meditation practice and to use it as a tool of clarity and guidance as we welcome not only the year ahead of us but the start of a new decade.


“What does living come down to but bringing about those changes in ourselves … which can free us to enjoy a richness and closeness with everyone?” ~Rilke


Join Meryl Arnett for a LIVE, virtual video call on Saturday, December 21 to honor and celebrate the Winter Solstice and say Hello Goodbye to a decade. Enjoy the sanctity of your home practice and all the beautiful benefits of practicing in community with others.


We will meditate, of course, and reflect on the gifts, challenges, lessons and blessings of 2019 as a way to clear and access our vision for 2020 and beyond. From 8 – 9 p.m., we will share in a dharma talk and an extended, guided meditation on acknowledging, releasing and clearing. We will light the way for 2020 with a potent fire meditation. And, finally, from 9 – 9:30 there will be an optional Q&A plus some journaling invitations and tips for setting intentions and creating next steps.


What’s needed:

  • An internet connection; we will be meeting via

  • A quiet, uninterrupted space and a comfy set-up for seated or reclined meditation

  • A window or access to outside *encouraged, not required

  • A candle

  • Pen & paper


Investment: $35

A recording of this live event will be made available, if you can’t attend live!


Questions? Email


Institute for Good Work Presents – –
Whole: A Mini-Retreat for Academics of Color
Led by Dr. Tiffany D. Johnson
Do you self- identify as an academic (professor or graduate student) of color?
Do you want to contribute to the world through your graduate school education and sustain your own well-being in the process?
Are you curious about how engaging in stillness-based practices and cultivating community can facilitate your work from the inside, out?
Are you interested in making professional and personal moves from your head *and* your heart?
Yoga and meditation are powerful tools for connecting to self and connecting to the work that we do in sustainable and heartfelt ways… In ways that help us to prevent burnout and that support us in being the change we so passionately study and desire.
In this mini-retreat, we will explore how slowing down, tapping into the sensations of our body and breath, our heart and mind – can support our work in the classroom, in late night study and writing sessions, and in the communities we hold near and dear to us.
By slowing down, we reject the often unspoken yet profound narrative that we must work for
worthiness, and we affirm that we are already whole. That we – and whatever work we do – has been whole all along, regardless of the outcome.
In this semi-private mini-retreat you will learn and embody:

  • A gentle flow to prepare you for stillness-based practices.
  • A stillness-based practice that infuses restorative yoga and mindfulness meditation.
  • A brief overview of the types of yoga we practiced.
  • Guided journaling after each practice to help you explore what *your* daily stillness -based practice can entail for the next 30-40 days.
  • Community building with other professors and graduate students of color.
  • Embody and affirm the wholeness of you and your work.
When: Sunday, November 17, 2019 1 pm – 3:30 pm
Investment: $55

What you will need to bring:

1. Journal
2. Something to write with
3. Yoga mat (if you have, otherwise, some are available)
4. A bottle for water
Light + healthy snacks and tea will be provided.

This semi-private mini retreat is limited to 10 participants.

About The Institute for Good Work + Dr. Tiffany Johnson:
The Institute for Good Work is a collective of academics and creatives of African descent who seek to heal their relationship to work in order to heal society. The collective creates and offers programming and content rooted in the mind-body connection and work-related research.
Their programming aims to thwart institutional narratives and socialization tactics which encourage working for worthiness. It is their belief and experience that such narratives and tactics too often present further harm and reify trauma, especially for people of African
descent. The collective is first focused on doing this work in the context of academia and non-profit settings, and they hope to one day effectuate shifts in how people of African descent relate to their work in all industries.
Tiffany Johnson is an RYT 200 and her certification is from Sacred Chill {West} with Octavia Raheem and Meryl Arnett. Tiffany teaches yoga because she wants to co-create the lived experience and expression of freedom. She is deeply curious about the ways in which movement and stillness-based practices can help us transform our relationship with self and with our work. She is equally passionate about doing this work to address race and gender-based trauma, burnout prevention for students, faculty, and staff in academia, and every person’s creative gifts that can be harnessed for living out their life’s work. Off the mat, she is
an assistant professor of organizational behavior and she does research on equity and inclusion in workplaces. She is also the founder of the Institute for Good Work.

To learn more about Tiffany, visit

Summer Solstice Evening Meditation;
A Long Day’s Sun
Friday, June 21
8 – 10 p.m.
There is something magical about the longest day of the year.
It’s a tipping point.
A celebration of light.
A welcoming of the approaching darkness.Join Meryl Arnett on Friday, June 21 {The Summer Solstice} for an extra special meditation practice as we honor the light and welcome the dark. From 8 – 10 p.m. we will meditate, journal, build a Solstice alter and set intentions for the second half of the year.This moment invites in a deeper connection to our senses, to the elements, and to our very aliveness. This moment, both ordinary and extraordinary, is sacred. Join us.

Some meditation experience is recommended. Please bring a journal and pen.
Pro tip: be sure to sign up for the 6:15 p.m. ChillShop yoga class beforehand to stretch and quiet the mind before our group meditation.

$45 if registered by June 1; $65 thereafter.
Grow: A Silent Meditation Day Retreat
Sunday, March 24
8 a.m. – 12:30 p.m.

Day retreats are designed to help us go deeper while remaining inside our lives. We don’t have to leave, or change, or stop completely to grow our joy. On Sunday, March 24, join Meryl for a brief pause to get quiet, to get curious, and to cultivate what we most want to grow this spring.
“The point of gathering stillness is not to enrich the sanctuary or the mountaintop, but to bring that calm into the motion, the commotion of the world.”
 ~Pico Iyer
This day retreat will include guided meditation, silent meditation, walking meditation and journaling. Some meditation experience is recommended, but you don’t need to be an expert! This is designed for all of us. The parent, the student, the zen and the stressed…
Tea and snacks provided.
Please bring a journal and pen.

Give yourself the gift of not only this experience but time and space afterwards. Don’t schedule a noisy, busy afternoon. Stay at home. Get your grocery shopping/meal planning/to-do-list-making done earlier so that this day seamlessly shifts from the silent retreat to the comforts of home, whether alone or with the company of your family.Space is limited to 14 participants. Register Today.

$108 per person if registered by Feb 28, $135 thereafter.

2019 is the year to move from theory to practice. From knowing to embodied wisdom. From hoping it happens to making it happen. From dreaming to manifesting. From putting everything and everyone ahead of our well-being to prioritizing our wellness and practice.

2019 is the year to set our intentions AND ACTIVATE them!

Begin 2019 with us to create lasting change.

Join our Be Chill Challenge from January 27-March 7, 2019.

Our challenge is this, practice at least 4 times a week for 40 days.

We’ll launch with a mini-retreat on Saturday January 26 from 3:00-6:00pm. At our mini-retreat we will move, be still, reflect, and release in order to create our intention for the challenge and year.


$219 for non-members

$79 for members (auto renew & yearly)
Members must email to receive members’ only price.


-Mini- retreat on January 26, 2019 from 3:00-6:00pm
-From January 27- March 7, 2019, practice at least FOUR times a week. (unlimited class card FOR 40 DAYS included in the price)
-Exclusive online support via Private Facebook group
-Weekly inspirational messages via email
-Three free guided meditations+ one free guided yoga nidra audio
-Special promotions and discounts that won’t ever be offered publicly:)
-Closing group practice on March 7, 2019 at our 7:45pm class.

Join Becky Shanks, Presents of Mind Hypnosis, to cultivate and nurture the fertile soil of Mind with a 45-minute sound meditation. The frequencies of crystal singing alchemy bowls naturally balance the left and right sides of the brain; the unconscious and conscious… Light and Dark. The healing vibrations of sound can also easily dissolve energetic and emotional blockages, soothe the nervous system, quiet/activate a busy mind, and expand awareness… Imagine a sonic massage!

Relax into resonance with the optimal state for healing as every particle of your Being dances and swims in a sea of sacred sound. Yoga mats, bolsters and blankets provided. Bring pillows, eye covering, water, crystals, imagination, friends…. whatever you need to fully relax into this immersive sound experience. Please drink lots of water the day of/after the sound meditation, as proper hydration allows the body to more effectively move subtle energies, as well as release toxins.

$15 exchange

Becky Shanks is a theta healer who blends hypnotherapy, Reiki, and sound to gently alchemize emotional lead into metaphorical gold. Her practice, Presents of Mind, balances conscious desires and subconscious beliefs. Becky is honored to lead seekers deeper into themselves; to teach sensitives to master mind and manage energy in a way that cultivates peace, pleasure and patience in the present moment. Learn to think deliberately, live intentionally and step into the best version of your Self.

This sound meditation is for you if you are:

  • Managing chronic pain/dis-ease, sleep disorders, stress, anxiety, emotional trauma, relationship issues, depression, and more;
  • Recovering from dis-ease and interested in expediting the healing process;
  • Seeking deep relaxation, an enhanced connection to Self and Source, or cultivating inner peace.

It is not for you if you are:

  • in the first trimester of pregnancy;
  • under the age of two;
  • have a pacemakers.
The Winter Solstice is the longest day of darkness in the year. It is also a day where earth and sun become still with one another before earth begins to move back toward the light.

Join us to celebrate the solstice, holiday season, and arrival of winter through candlelit yin/restorative yoga, live music, chanting, and meditation.

Class will start with a powerful Mantra repetition, then move into silence, before setting our intentions. After intention setting we will practice releasing, resting, and letting go through a yin/restorative practice designed for all levels. During practice, we will explore the theme of healing through imagery and poetry related to the Solstice.


Beyond dedicated moments of silence, the sound in the practice will be the enchanting live music of Jon’s Guitar, Tibetan bowls and flute.


We will end our practice with an extended Sound Bath during savasana, followed by closing mantra and chants.

This practice is a chance to step away from the busyness of the holiday season and reflect on the past year, let go of any attachments, cleanse and prepare ourselves to welcome a new year with an open heart and a clear mind.

This practice will rebalance the mind, body, and soul as we move through the heart of the holiday season and into a new year.


Price: $35

No refunds.

When’s the last time you gave yourself permission to take it easy?

With the holidays upon us, carve out time to cultivate a sense of ease, even in all of the efforts and doing of right now. This practice will offer you the opportunity to be {deliberate} about your mind, body, and soul connections from the inside out.

This experience will be a 90 minute exploration into long held yin postures and mindful minutes, while fostering an awareness of your whole self.

Patanjali, author of The Yoga Sutras refers to only one pose {asana}, that of sthira-sukham-āsanam. The posture or asana for Yoga meditation should be steady, stable, and motionless, as well as comfortable. (Yoga Sutra 2.46)

We will embody effort (sthira) and ease (sukham) through the motionless movement of our yin practice and leave with the deep knowing that it’s alright to take it easy.

Price: $30

No refunds

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