Welcome
Active Rest Retreats aims to help women embody wellness and self-healing tools, making them accessible for everyday life. Bringing together the wellness modalities of yoga and outdoor adventure, Active Rest prioritises connecting you to self, nature, Aboriginal cultures, and community.
Co-founders Sarah and Elise combine their expertise in yoga, breathwork, and slow living, along with beginner-friendly bushwalking, paddle boarding and kayaking, for the shared mission of teaching others how to actively rest, and be more restfully active
Elise Meet the co-founders
Elise is an outdoor guide with a passion for inspiring, lowering barriers, and creating opportunities for women to get outdoors for their body, mind, soul and planet. With A Bachelor of Health Science and another in Education, Elise is also a qualified kayaking, stand up paddle boarding, and bushwalking guide and loves using these activities to connect women back to themselves, to one-another, and to nature. Elise spent her childhood walking and camping in the Flinders Ranges, and loves sharing the beauty of her favourite places in South Australia with others.
Sarah is a scientist-turned-yoga teacher who is passionate about inspiring and empowering others to live a life more rested, more sacred and more awake. Trained in vinyasa flow and pranayama (yogic breathwork), and with Ecology and Psychology degrees up her sleeve, Sarah provides an accessible-to-every-day-life and no-fluff approach to the worlds of yoga and spirituality. Sarah’s students always report feeling ‘welcome and safe’ in her classes - with previous training in Trauma Informed Yoga Foundations & Breathwork, you won’t feel anything short of capable and nourished when you practice with Sarah on our retreats. Practicing with Sarah is like a remembrance of your own self-authority, a deep dive into the intricacies of your breath and body, and a nurturing surrender to restoring connections to self and earth.
“We’re changing the world; one more rested woman at a time - spreading the ripple effect everywhere she goes” - ACTIVE REST RETREATS.
THE BENEFITS OF journaling
Welcome, wonderful human!
This journal was created with you in mind—a space to explore, reflect, and reconnect with yourself amidst life’s beautiful chaos. Journaling is more than writing words on a page. It’s a sacred pause, a chance to hear your inner voice, and an opportunity to uncover what truly matters to you. Whether you’re nurturing yourself after years of caring for others, seeking clarity in a busy corporate life, or rediscovering passions in retirement, this journal is here to support you. Each page invites you to step into a moment of mindfulness. Through reflection, writing, wellbeing practices, and creative expression, you’ll discover new insights, let go of old stories and create space for joy and gratitude. Remember, this is your journey. There’s no “right” way to journal—just your way. Begin where you are, embrace the process, and trust in the power of your unique story.
We want to help spread a culture of more rested women. Why? Because well-rested women have the power to create ripple effects and change the culture of the world; creating calmer families, more peaceful workplaces, better friendships, deeper connections, and more presence. The world NEEDS you to be self-full (not selfish ;) and take time for you! Your transformation awaits. See you inside? With love and encouragement,
Navigating your journal
Now it’s time for the juicy stuff—how to use your journal! We’ve designed this journal to support you for an entire year, and the best part? You can start at any month that feels right for you, or as soon as it arrives!
Each month is thoughtfully structured to guide and inspire you: Active Rest Teachings to ground you in our core philosophies. Related prompts to spark meaningful journaling each month. A blank monthly calendar to plan your journaling and self-care commitments.
Empty journaling pages for you to pour your thoughts, dreams, and reflections onto.
End-of-month reflection pages to pause, process, and celebrate your progress.
Just say you let your journaling practice slide for a month or two… No worries! The calendars are dateless, so just pickup from where you left off! When you’ve completed your 12 months, you’ll find an endof-year reflection, giving you the perfect opportunity to look back on your journey and celebrate all the ways you’ve made time for yourself and embraced Active Rest.
Your year of growth, rest, and renewal starts here. Let’s begin!
MONTH 1
How to Journal
Starting something new can feel daunting, but journaling doesn’t have to be perfect—it’s about showing up for yourself. Here are a few tips to make the most of your journal:
1: Start Small: Begin with just 3 pages or 5 minutes a day (set yourself a limit/timer). Let it fit into your schedule.
2: Choose a Quiet Space & Make it feel Yummy: Find a place where you feel calm and can reflect without interruptions. Brew a pot of tea, get comfy, burn a candle…
3: Be Honest: Write without judgment. Let your thoughts flow naturally—this space is just for you. You can write, draw, scribbleanything you feel like doing in the moment. It doesn’t have to be a novel, ‘perfect’ instagram poem or even make any sense at all!
4: Use Prompts if You’re Stuck: If you’re unsure where to begin, explore the prompts we’ve included. They’re designed to spark inspiration.
5: Experiment: Feel free to doodle, make lists, or create minicollages—this journal is yours to make uniquely you. Sometimes brain-dumping everything onto paper can be the best thing you do all day ;)
6: Be Consistent: While daily practice is great, journaling just once or a few times a week is still beneficial. Find a rhythm that works for you.
Most importantly, remember that every word, every drawing, every moment spent here is an act of slowing down, resting and actively filling your cup back up, drop by drop.
Monthly Prompts
Why do you wish to begin a journalling practice?
Do you have a special space in your home where you can commit to this new/continued practice?
How would you like to commit?
MONTH 1:
VICTOR HARBOUR - WESTERN SIDE
MONTHLY REFLECTION
MONTHLY REFLECTIONS for the last 30 days…
What brought me joy? What am I grateful for?
What is one intention I’d like to set for myself this next month?
What challenged me? And what did I learn from it?
What is one thing I can schedule in for myself each week next month, that will allow me to fill my cup?
What did I do well?
What can I cancel or reschedule this coming month that will allow me to create more space for myself?
What could I have done better?
MONTH TWO Gratitude
Gratitude
“Gratitude is more than just saying “thank you”; it’s a mindset that shifts our focus from what we lack to what we have. At Active Rest Retreats, we believe that gratitude is a powerful tool for grounding ourselves, cultivating joy, and deepening our connection to the present moment.
When we actively practice gratitude, we train our minds to notice the small yet significant moments—like the warmth of the sun on our skin, the laughter shared with loved ones, or the beauty of nature around us. These moments, often overlooked, are what bring richness to our lives. Gratitude also helps to reduce stress, improve emotional resilience, and foster a sense of contentment, even in challenging times.
Journaling is a beautiful way to nurture gratitude. By putting pen to paper, you allow yourself to pause, reflect, and savor the good in your life. Here are some simple ways to start:
Daily Gratitude List: Each day, write down 3-5 things you’re grateful for. They can be big, like a meaningful conversation, or small, like your morning cup of tea.
Moments of Gratitude: Reflect on a specific moment in your day where you felt truly grateful.
Gratitude for Challenges: Consider a recent challenge. What were the blessings and lessons that came from it?
Gratitude journaling doesn’t have to be perfect—it just needs to be honest. Whether it’s a few lines or a full page, the act of acknowledging what you’re thankful for will create a ripple effect of positivity in your life.
Monthly Prompts
What are 3 things I’m grateful for today? Journal a love letter to one of them (even if it’s your bed!)
Think of a moment you’re grateful for this week. What made it special? How did it make you feel?
MONTH 2:
VICTOR HARBOUR - WESTERN SIDE
MONTHLY REFLECTION
MONTHLY REFLECTIONS for the last 30 days…
What brought me joy? What am I grateful for?
What is one intention I’d like to set for myself this next month?
What challenged me? And what did I learn from it?
What is one thing I can schedule in for myself each week next month, that will allow me to fill my cup?
What did I do well?
What can I cancel or reschedule this coming month that will allow me to create more space for myself?
What could I have done better?
MONTH THREE Breathing
Breathing
Breathwork is a simple yet powerful tool to help you reconnect with your body and calm your mind. By focusing on your breath, you can shift your energy, reduce stress, find more focus and cultivate a sense of inner peace. When our breathing becomes shallow, erratic, or overly rapid—often without us realizing—it can have significant impacts on our health and mindset. Breathing is something we do naturally, but intentional breathwork brings a whole new level of awareness and healing. It can; Reduce Stress and Anxiety, Increase Energy, Enhance Focus, and Foster Emotional Release.
Whether you’re grounding yourself before/during a busy day or winding down in the evening, breathwork is a practice you can carry with you anywhere. Each breath is a step toward balance, resilience, and a deeper connection to yourself.
Practices to try - all of these can be practiced 5-10x or for 3-5mins (or longer!):
3D breathing: rest your hands on your lower ribcage and focus your breath into the space beneath your hands. Notice the ribs expand and widen outwards to the sides, front and back. Box breathing: inhale for the count of 4, pause for 4, exhale for 4, pause for 4. You can slowly increase the counts as you feel comfortable, or stick to 4 (always at your own pace). To spice things up a little, practice by doing 2 rounds of 4 counts, then 2 rounds of 6 counts, 2 rounds of 8 counts - then go back down to 6 and 4. Brahmari: exhale making a humming sound in the back of the throat, keep the lips closed. Exhale and hum for the entire length of the exhale. You may even like to cover your ears for a more internal experience. Try not to go for longer than a few minutes with this one.
Visama vritti: always a longer exhale. Beginning with an inhale count of 4, and exhale count of 6. You might like to increase the counts and go to 6 on the inhale, 8 on the exhale. Experiment!
PSA: Big and deep is NOT the goal, but breathing in a way that allows you to find more ease, wellbeing and connection,is. If anything feels unsafe or like too much, you have full authority to take a break, choose a different practice, or adjust the practice to suit you more in that moment.
Monthly Prompts
When do I notice my breath shorten & become more shallow throughout the day? (if you haven’t practiced breathing or mindfulness before, this one may take some time to notice!)
How can I incorporate mini breath practices throughout my day to increase the feelings or frequency of presence and balance (even during work hours or stressful times)?
MONTH 3:
VICTOR HARBOUR - WESTERN SIDE
MONTHLY REFLECTION
MONTHLY REFLECTIONS for the last 30 days…
What brought me joy? What am I grateful for?
What is one intention I’d like to set for myself this next month?
What challenged me? And what did I learn from it?
What is one thing I can schedule in for myself each week next month, that will allow me to fill my cup?
What did I do well?
What can I cancel or reschedule this coming month that will allow me to create more space for myself?
What could I have done better?
MONTH FOUR Nourishment
Nourishment
What we eat plays a huge role in not only fueling our bodies but also in how we feel. While we don’t pretend to be nutrition experts, the nourishing food we offer at Active Rest Retreats is an important part of the experience (especially because, for once, our guests don’t have to prepare every meal themselves!).
We also recognise that many women have a tricky relationship with food and we are all constantly bombarded with advice on what to eat. So, we want to honour that complexity while gently sharing some ideas for how you can feel more nourished from your food:
Mindful Eating - Pause before you eat. Take a moment to notice your food—the colours, smells, and textures. Put down your phone, step away from distractions, and truly savour each bite. Being present while you eat not only enhances your enjoyment but also helps your body digest more effectively.
Conscious Eating - Consider where your food comes from. Was it grown locally? Was it sustainably sourced? Take time to learn about the journey your food has taken to reach your plate. While it’s a privilege to have choice around what you eat, if you do have that privilege, remember that the energy of your food matters. Think about how good you feel after enjoying your mum’s homemade burgers with farmer’s market pickles and home-grown lettuce compared to a fastfood burger wolfed down in the car.
Food for Fuel and Pleasure - Nourishment isn’t just about eating “right” (we see you, perfectionists!); it’s about balance. Choose foods that support your body’s nutrition and energy needs while also bringing you joy. On retreat, this might look like a nourishing dinner of roasted vegetables, fresh salads, and local meats to fuel the next
day’s yoga and bushwalks—balanced with a decadent slice of chocraspberry brownie around the fire as we connect over the pleasure of sharing food.
Work With Your Individual Body - Many approaches to nourishment, like Ayurveda or human design, acknowledge that everyone’s needs are different. For example, Elise has slow digestion and feels most nourished when eating warm food in peaceful environments. On the other hand, Sarah has a faster metabolism and feels great eating cooling foods, even in busier settings. Finding what works best for your body—how, what, when, and where you eat—is an act of self-care. Pay attention to your body’s cues rather than ignoring them. Try it, experiment, and see what makes you feel most nourished!
Monthly Prompts
How was my digestion today? What foods/ environments may have contributed to that?
What would be my ideal meal that fuels and pleases me? When will I make it this month?
MONTH 4:
VICTOR HARBOUR - WESTERN SIDE
MONTHLY REFLECTION
MONTHLY REFLECTIONS for the last 30 days…
What brought me joy? What am I grateful for?
What is one intention I’d like to set for myself this next month?
What challenged me? And what did I learn from it?
What is one thing I can schedule in for myself each week next month, that will allow me to fill my cup?
What did I do well?
What can I cancel or reschedule this coming month that will allow me to create more space for myself?
What could I have done better?
Work in progress more months to come
Work in progress more months to come
Work in progress more months to come
Rest.
Rest for so long that it makes other people around you feel uncomfortable…. then rest some more! That’s called being a leader; giving others the permission to rest too
- Active Rest Retreats.
www.activerestretreats.com.au
Photographer: Emile Pearson: page x & x.