From our YOGA AND MEDITATion retreats at Nectar on Bowen Island, BC
Welcome to the Nectar Yoga Retreat blog, where we explore movement, seasonal living, and wellness practices to nourish your mind, body, and spirit. Tucked into the forests of Bowen Island, a lush and peaceful gem for vacations in British Columbia, Canada, Nectar Yoga Retreat offers 2-night stays and curated yoga, meditation, and other forms of spiritual retreats designed for rest, reflection, nature connection, and well-being. Featured in Condé Nast Traveler and The New York Times, Nectar is a leading destination for spiritual experiences and meditation retreats in BC, grounded in presence and intentional living. We are honoured to host leading yoga instructors and spiritual facilitators, including Carolyn Budgell, Tina Pashumati James, Bryony Wright of Slow Burn Wellness, and Mimi Young of Ceremonie.
Summer’s Soft Beginning
The arrival of June carries a vibrant energy: longer days, warming temperatures, and a social calendar that begins to swell with invitations to socialize outdoors. But even as we move towards light and openness, many feel the subtle tension of summer’s expectations. FOMO (Fear of Missing Out), overstimulation, and disrupted routines can leave the nervous system frayed.
This month, we invite you to return to centre through gentle, grounding practices. By tending to your inner calm, you’ll build resilience that allows you to enjoy summer’s fullness without being overwhelmed by it. These practices don’t require hours of effort or elaborate setups; just a willingness to pause and breathe.
Practices for Easing Stress and Cultivating Calm
Whether you’re on your mat or moving through daily life, these simple practices are here to soothe your system and invite calm. Explore them during your next 2-night stay at Nectar on Bowen island or from home with our June Spotify playlist.
Legs Up the Wall Pose (Viparita Karani)
This deeply restorative posture calms the nervous system and supports venous return, making it a go-to for stress, fatigue, or emotional overload. A favourite at many yoga retreats is its simplicity and profound effect.
How to Practise
Lie on your back with your legs extended up a wall, forming an L shape.
Place a folded blanket under your hips for gentle elevation.
Close your eyes and rest here for 5-15 minutes, focusing on slow, steady breathing.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This flowing movement connects breath with spinal articulation, softening and releasing tense energy.
How to Practise
Begin on hands and knees.
Inhale as you arch your back (cow pose), lifting your gaze.
Exhale as you round your spine (cat pose), tucking your chin and tailbone.
Repeat for 1-2 minutes, moving with breath and curiosity.
Daily Reflection Through Journaling
Carving out a few minutes each day to journal, without the expectation to “produce something”, can offer emotional clarity and nervous system support. A Cambridge Study shows expressive writing can reduce symptoms of worry and improve cognitive processing of stress.
How to Practise:
Try stream-of-consciousness writing for 5-10 minutes in the morning or evening.
Let your thoughts flow, even if they feel repetitive or unclear.
Over time, you’ll notice patterns, release tension, and gain insight.
Interrupted Exhalation (Viloma Pranayama)
Viloma breath introduces gentle pauses into the breath cycle, expanding lung capacity and encouraging a grounded state of awareness. It’s especially helpful for worried minds and shallow breathing patterns.
How to Practise
Inhale naturally.
Exhale in small stages: pause halfway through the exhale, hold for a few seconds, then continue.
Repeat 5–10 rounds, letting the pauses be gentle, not forced.
This pranayama teaches your body how to slow down, even during internal turbulence.
Reclaiming Presence in a Busy Season
In a dominant culture that equates summer with doing more, keeping up, and saying yes, the radical act is staying attuned to yourself. Amid the noise of activity and external expectations, calm becomes a conscious choice; one not of passivity, but deliberate presence. By being selective with your energy, you move from a place of wholeness rather than urgency or fear of missing out.
Our yoga retreats on Bowen are designed with this intention in mind. Whether through meditation, movement, forest walks, or shared meals, each moment is an invitation to settle, to reset, and to trust the wisdom of your body’s pace. (And a side note, if you’re visiting Bowen Island, even just for the day, consider joining us for all-levels Hatha yoga classes held outdoors at the Pier at Bowen Island Marina. Classes run most Saturdays and Sundays from 9:00–10:00 AM, May through October).
About Nectar Retreat on Bowen Island
Nectar Yoga Retreat is home to design-forward cottages, yoga and meditation classes, and immersive wellness retreats and healing experiences that blend spiritual connection with embodied practice and the beauty of the natural world. Whether you're looking for a British Columbia vacation packages or searching for Vancouver Island wellness retreats, Nectar is a trusted forest getaway.
Located on Bowen Island, a short 20 minute ferry from Vancouver, Nectar Yoga, along with its sister brand, Mist Thermal, an elevated private sauna and cold plunge thermal spa, is one of North America’s top-rated wellness destinations. Whether joining a weekend retreat or deepening your personal practice, our team welcomes you to rest, listen deeply, and reconnect with what truly matters.
Works Cited
https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131773/
https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression
https://open.spotify.com/episode/0M806NUy0mxyabBnXenhEL
https://www.yogajournal.com/poses/yoga-for-anxiety/
https://iyiny.org/blog/yogic-techniques-to-manage-anxiety/
https://yogainternational.com/article/view/restorative-yoga-for-emotional-balance
https://kripalu.org/resources/breath-calm-and-clarity
Disclaimer: The practices shared in this blog are intended for informational purposes only and are not a replacement for professional advice. Please consult with a healthcare provider before starting any new wellness routine, particularly if you have health concerns, are pregnant, or have physical limitations. Participation is voluntary and at your own risk. The authors and publishers are not liable for any injuries or adverse effects resulting from the use of these practices.
