Fiji Retreat 2025

Day 1: Arrival and Welcome

Afternoon Session (2:00 PM - 5:00 PM):
- Official Welcome: A gentle gathering to welcome participants. We'll open the floor for introductions and set the intention for the journey ahead.
- Lecture: Meditation & Medicine - An introduction to the benefits of meditation and mindfulness techniques, how they can reduce burnout, enhance focus and cultivate a deeper sense of well-being and purpose in your medical career.
- Guided Practice: Body Scan Meditation – This is a powerful practice for cultivating mind-body awareness and releasing tension.

Morning Session (10:00 – 12:00PM)
- Workshop: “Micro Doses” of Mindfulness: Introduction to integrating short, powerful mindfulness exercises into the daily rhythm of busy work-life & stressors.
- Workshop: Mindful Movement and Embodiment: A practical session on linking meditation to physical activity, demonstrating how mindfulness can be practiced while walking, stretching, or exercising.
Afternoon Session (3:00PM – 5:00PM)
- Guided Practice: Visualisation meditation
- Group Reflection and Discussion: A safe, facilitated space for participants to share insights, challenges, and initial experiences.

Morning Session (09:00 AM - 12:00 PM):
- Lecture: Burnout and building buffers - The Neurobiology of Burnout and Compassion Fatigue: A physician-led exploration of the neurological and physiological mechanisms of chronic stress. This session will provide the scientific basis for how and why meditation and self-care are essential for protecting the mind and body.
- Lecture: The Transformative Power of Journaling - Exploring and processing difficult emotions and thoughts without judgment or immediate reaction, transforming the emotional weight of a challenging day.
Afternoon Session (4:30PM – 5:30PM)
- Guided Practice: Affirmation Meditation
- Group Reflection and Discussion: A safe, facilitated space for participants to share insights, challenges, and initial experiences.

Morning Session (09:00 AM - 11:00 AM):
- Practical Training: The 60-Second Reset: A series of brief, powerful techniques designed to anchor you during high-pressure moments. In this session, we'll practice targeted breath work, somatic grounding, and cognitive reframing to help you feel less anxious and more in control during stressful or frustrating scenarios.
- Practical Training: Using moments of mindful movement to reset

Afternoon Session (5:00 PM - 6:00 PM):
- Guided Practice: Seeing your Inner Goddess – loving kindness meditation
- Group Reflection and Discussion: A safe, facilitated space for participants to share insights, challenges, and initial experiences.

Morning Session (10:00 AM - 12:00 PM):
- Guided Practice: Sunrise meditation (optional extra )
- Group choice of meditation / mindfulness exercise
- Course Conclusion and Certification Ceremony: A formal closing, celebrating the participants' journey and commitment to their well-being.