Retreat Information: 

October 24th-26th 
Cedar Springs Lodge  
31463 Barben Rd  
Sedro Woolley, WA  98284 
Map 

Main Point of Contact:
Wayne Marto 425 296 6513

Check-in is from 4:00pm to 6:00pm on Friday October 24th 
Check-out by 11:00am on Sunday October 26th

Cancellation/Payment/Refund Policy:   
A $300 refundable deposit holds your spot 
Full payment is due by September 15th, 2025 
Cancel before June 30th, 2025: Full refund 
Cancel after June 30th, 2025: Refund minus $300 deposit 
Cancel between August 21st, 2025 and October 1st, 2025: Refund minus $300 deposit and 50% of any amount paid over and above the deposit. 
Cancel after October 1st, 2025: Refund minus $300 deposit and 80% of any amount paid over and above the deposit. 

Retreat Specifics 
This uniquely curated retreat includes gentle Yoga + Gong + Pranayama (breathwork) classes, an educational talk series to maximize the effects of the Gongs, a Gong Puja Ceremony (a Gong Puja is honoring and allowing space for our being’s ability to heal – physically, emotionally & spiritually. It is the truest form of honoring thyself), plenty of time for relaxation, reflection and much more. All classes and events are optional. Full class descriptions below. 

Your Weekend Retreat Includes:

Lodging
All meals, drinks and snacks
Opening and closing sharing circle
Daily YIN/Restorative Yoga practice (with optional hands on assists) + Gong Meditation + Pranayama
Gong Puja Ceremony (Saturday 10:00pm - Sunday 5:00am)
Calming Yoga Nidra practice (known as “Yogic Sleep”) 
Access to nature trails + time to explore
Optional Educational Talk Series
A chance to reconnect with old friends and meet new ones
A few other surprise activities and treats

SCHEDULE (subject to change) 

Friday October 24th 
4:00pm - 6:00pm Check in, Settle in + Explore and Discover 
6:00pm - 7:00pm Welcome Dinner 
7:00pm - 8:30pm Opening Circle, Orientation 
8:30pm - 10:00pm Yoga Nidra + Gong Meditation‍ 

Saturday October 25th 
7:00am - 9:00am Breakfast 
8:30am - 10:00am Myofascial Release Yoga + Gong Meditation 
10:00am - 10:45am Educational Talk: How Sound Heals - The Five Yogic Koshas 
10:45am - 11:30am Educational Talk: Breathwork 101 - Essentials to Build On 
11:30am - 12:00pm Open Time 
12:00pm - 1:00pm Lunch 
1:00pm - 1:45pm Educational Talk: Intention Setting & Journaling 
1:45pm - 2:15pm Educational Talk: Gayatri Mantra Chant Preparation 
1:45pm - 2:30pm Break  
2:30pm - 3:30pm Slow Flow Yoga 
3:30pm - 5:30pm Open Time, Walking Meditation 
5:30pm - 6:30pm Dinner 
6:30pm - 7:30pm Final Preparation for Gong Puja, Intention Setting 
7:30pm - 8:00pm Open Time, Journaling 
8:00pm - 12:30am Sacred Sound Gong Puja Ceremony  

Sunday October 26th 
12:30am - 1:00am Gayatri Mantra Chanting 
7:00am - 8:00am Breakfast 
8:00am - 9:00am Closing Circle, Group Photo 
9:00am - 10:00am Slow Flow Integration Yoga  
10:00am - 11:00am Open Time, Walking Meditation, Journaling 
11:00am - 11:30am Check Out (packed lunches to go) 

MEALS (SUBJECT TO CHANGE) 

Catered, plant based, organic and locally grown. Coffee, tea and fruit throughout. 

Friday Welcome Dinner - Thai basil pumfu (like tofu except made with pumpkin seeds), jasmine rice bowls, romaine lettuce, roasted squash. Dessert: homemade V, GF chocolate chip cookies with homemade hemp milk. 
Saturday Breakfast - coffee, tea, cold overnight chia & coconut milk pods, granola, fresh fruit, toast, avocado, cucumber, hard boiled eggs. 
Saturday Lunch - Buddha bowls: roasted sweet potatoes, pickled red onion, massaged kale, crispy chickpeas, quinoa and tahini-maple sauce. 
Saturday Dinner - Chunky vegetable soup, GF bread. Dessert: homemade V, GF chocolate chip cookies with homemade hemp milk. 
Sunday Breakfast - coffee, tea, cold overnight chia & coconut milk pods, granola, fresh fruit, toast, avocado, cucumber, hard boiled eggs. 
Sunday to-go Lunch - Thai Rice Salad with peanut sauce.  

Please contact Wayne with any special dietary needs @ wayne@beneficialsound.org or 425 296 6513  

What to Bring  
The following is a list of suggested items to bring to the retreat: 

• Yoga: mat, 2 blocks, strap 

• Meditation: sitting cushion(s) 

• Restorative: blanket, pillow, eye pillow, bolster 

• General: flashlight, evening jacket, rain-coat, mud shoes and toiletries 

• An intention to transform your life 

Covid and Safety

Masks are not required to attend but are encouraged for those who feel more comfortable using one.

Class Descriptions

Gong Meditation is a transformative journey of healing and deep relaxation as we bathe every cell of the body in therapeutic sound and vibration. The Gong acoustically elevates us, creating a deep spontaneous meditative state that restores harmony and vitality to the mind, body and soul, leaving you feeling tuned, refreshed and at the height of physical and emotional wellbeing.

The Gong Meditation is best experienced lying down on your back or a similar comfortable position. Wear comfortable clothes and bring whatever you need to be relaxed for the meditation - yoga mat, blanket, pillow, water, eye mask, etc.

Yoga Nidra or Yogic sleep” is a type of meditation that can be traced as far back as 1000 B.C. and generally starts with you lying supine on the floor, supported in whatever way you wish - bolsters, blankets, or blocks, etc. Over the course of the class, Hilary Paris will provide a guided meditation, usually starting with an inventory of our physical body and mental states at that moment.

Using our breath, we’ll go through steps to help clear the mind, and then move to focusing our attention on different parts of the body, breath, and thoughts, until we gain the necessary awareness of our bodies and relaxed state of being.

As your body sinks, you will find yourself in a state between wakefulness and sleep. The objective is to remain in this state of not fully asleep but not fully awake. And in this place of deep relaxation, healing, reconstruction, repair, and reorganization can take place at a cellular level.

YIN/Restorative Yoga is a slow-paced style of Yoga as exercise, incorporating principles of traditional Chinese medicine with asana (postures) that are held for longer periods of time than in other styles. Advanced practitioners may stay in one asana for five minutes or more. The sequences of postures are meant to stimulate the channels of the subtle body.

Yin Yoga poses apply moderate stress to the connective tissues of the body—the tendons, fasciae and ligaments - with the aim of increasing circulation in the joints and improving flexibility. A more meditative approach to yoga, its goals are awareness of inner silence, and bringing to light a universal, interconnecting quality.

Gong Puja Ceremony is an extended Gong immersion from 8:00pm to 12:30am. In Buddhism, Pujas are expressions of “honor and devotional attention.” A Gong Puja is honoring and allowing space for our being’s ability to heal – physically, emotionally & spiritually. It is the truest form of honoring oneself!

Fifteen tuned planetary Gongs are gently played throughout the night and into early morning hours while guests rest or sleep.  The healing vibrations and subtle energies are imbued with intentions of the highest good, promoting a deep sense of peace and well-being. As the mind floats in a state of cosmic consciousness, the body rests on an optimal plane for healing - strengthening the nervous system, balancing the chakras and increasing energy and vitality

Gayatri Mantra/Chant is a universal prayer and that is considered the essence of the four ancient Indian religious texts, the Vedas. Veda means knowledge, and the Gayatri mantra fosters and sharpens our knowledge-yielding faculties. 

It is a sacred chant that demonstrates the unity that underlies all creation. It is addressed to the Transcendent Divine and is considered as having three parts - (1) Adoration (2) Meditation and (3) Prayer. First, the Divine is praised, then It is meditated upon in reverence and finally, an appeal is made to the Divine to awaken and strengthen the intellect and discriminating faculty of mankind.

The Gayatri Mantra/Chant is repeated 108 times and lasts 27 minutes

Gayatri Mantra

Om Bhur Bhuvaḥ Suvaha
Tat-Savitur Vareñyaṃ
Bhargo Devasya Dheemahi
Dhiyo Yonaḥ Prachodayāt

General meaning:
We meditate on that most adored Supreme Lord, the creator, whose Divine light illuminates all realms (physical, mental and spiritual). May this divine light illuminate our intellect.