Sweet Spirit Yoga LLC

Spring Awakening Retreat Guides

I am SO honored and grateful to once again share this space with one of my dearest friends and mentors, Tanya Rice!

Tanya first practiced yoga in 2010, became certified as an instructor in 2012, and almost immediately began teaching and sharing this transformative passion with family and friends. A few short years later Tanya’s dream of opening a yoga studio to the public was realized. Azitala is now something of a staple in the Elk River community and draws a wide range of bodies. People flock to Tanya’s classes and trainings to soak up that yummy energy! Her nurturing style inspires each practitioner to truly feel YOGA — that union between mind and body.

{Tanya is E-RYT 200, E-RYT 500, Module in Kundalini, Module in Yin/Restorative, Module in Yoga Alchemy, Module in Bhakti/Sound Healing, Pranayama, Grief and Trauma yoga, and Certified Reiki Master.}

{David M. Motzenbecker, PLA, ANFT; Founder, Motz Studios Forest Bathing Experiences}

I am delighted to welcome David Motzenbecker to a Sweet Spirit retreat space for the first time! I met David at a yoga festival and was able to experience firsthand the restorative power of connecting to nature through his guided forest bathing experience.

Motz Studios is a Minneapolis-based guide practice of therapeutic forest bathing walks based on the Japanese tradition of Shinrin Yoku. The firm is also a forest bathing trail design and landscape architecture consultancy with a focus on biophilic and salutogenic design, emphasizing the healing power of nature.

David Motzenbecker, Founder, is one of the global “Top Five Walk Leaders” of ANFT Certified Forest Therapy Guides, a Forest Therapy Trail Design & Certification Consultant, and an award-winning Landscape Architect practicing since 2001. David has given over 190 walks to over 1,100 participants since 2018.

Motz Studios draws on David’s inherent curiosity about the world and his international expertise in Japan and the U.K. Fellowships in both cultures deepened his study of design, arts, history, mysticism, and spirituality – and their connection to nature. David brings his design expertise in landscape architecture to his guide practice, demonstrating how nature has been a place of respite throughout history, and how we might use the lessons we glean from the forest in shaping our everyday lives and places.

Motzenbecker is a visionary thinker, inspirational speaker, and expert at public engagement and facilitation. His awards include the H.W.S. Cleveland Award for Leadership Potential, and the Lob Pine Award (the highest award given in the MN Landscape Architecture community) for exemplary leadership and mentorship for the landscape architecture community over an extended period. All these elements have coalesced over the course of David’s practice shaping him as a designer, and now influencing the ethos of Motz Studios.

I (Amber) began my history with yoga over 15 years ago. I loved that post-yoga high and was inspired to become a teacher once I experienced the connection between mind/body/higher power. Teaching yoga feels like both a service to others and a fulfillment of passion and joy for myself. I teach a wide variety of classes and bodies but find that people connect most with my style if they are open to spiritual development and growth. I am first, foremost, and forever a student.

I was inspired to create retreats where folks could experience an immersion of sorts; an all-inclusive experience that could refresh the spirits of caregivers in our community.

In the words of Patanjali, “…with a peaceful mind you can go out into the world and serve well.” Join me as your retreat host and yoga teacher for a weekend of cultivating authentic connection in your life so you may continue to serve those around you.

{Amber is RYT 500; Reiki I & II certified; has Level I, II, III, & V Certificates in Thai Yoga Bodywork, and is currently training in Energy Medicine Yoga.}

Ready to register for Spring Awakening 2023? Click here

Spring Awakening April 2023 Itinerary

We reserve the right to alter the schedule at any time without prior notice and YOU reserve the right to attend or not attend any of these offerings.

Friday

4-5:30 PM Arrival & Check-in

5:30 PM Welcome Dinner

7 PM Moving into Stillness~ Reiki Slow Flow

Saturday

7 AM Morning Wake Up Yoga for all levels

8:30 AM Breakfast

10 AM-12 PM Forest Bathing Experience with David Motzenbecker

12:30 PM Lunch

1:30-5:30 PM Free time for massage, bodywork, Reiki, reading, napping, etc

5:30 PM Dinner

7:15 PM Seasonal Element Flow with Sound & Restoration

Sunday

7:15 AM Nature Meditation (weather permitting)

8:30 AM Breakfast

9:30 AM Spring Awakening ~closing circle with gentle movement, meditation & sound blessing

11 AM Checkout

Spring Retreat 2023 Info & Registration Page

Clarity & Connections Recap

Your friendship is like medicine to my soul.

Every time I go through this process of planning, preparing for, and executing a retreat it is like a birthing of sorts. There are some pains and difficulties along the way but there is so much beauty that emerges from the whole process. It is difficult to capture in words but I love to attempt it each time.

I learn more about myself and grow through this process perhaps just as much as many of the retreat attendees. This time around I was reminded to be truly present, no matter the time, place, person, or experience. I was able to experience the healing balm of loving, supportive women around me. I was reminded how freeing it feels to share all my weirdness in such an accepting environment!

There is a sweet release that happens for so many at these retreats, and (hopefully) hearts that leave feeling lighter yet also full. We practiced so many things this past weekend that can be carried back to “real” life, so that change can continue to crest on the horizon. New bonds were formed and friendships deepened.

One of my favorite moments was watching the joyful faces of the group heading out on a peaceful trail ride at Silver Sage Ranch. This year everyone came to the ranch afterwards for a lakeside bonfire with refreshments and great conversation.

There are too many other beautfiul moments to mention but of course many of mine were in the kitchen. I love planning nourishing meals and had great support in the kitchen (shoutout to JR & Amy!). I’m sharing many of those recipes here.

breakfast in the heart of the Xanadu lodge

The barn at Xanadu was once again an incredible space of healing over the weekend. From breath taking sunrises to basking in the moonlight, the barn held us through many hours of nourishing practices.

a blissful experience in the Xanadu barn

Of course I couldn’t do any of this without the physical, mental, emotional support of a great team!

Amy was an incredible “bodywork ninja” (I love this term someone threw out over the weekend) and breezed through the kitchen many times to help prep, cook, or clean up a meal. She also shared the most peace-filling sunset paddle with me. I am forever grateful for your steady, encouraging spirit.

JennieRuth kept me laughing and chattering all the way there and back (quite literally with her epic audio messages). She blessed so many of the meals with her loving touch and we got to experience her love & talent for sound & music. Ever sit down and have a friend waiting there to support you? That’s this lady. Your kindness overwhelms me.

Tanya’s loving words and hands (re)connected many to their healing journey this weekend. Her guidance and teaching has been the thread to weave so many of us together, and continues to. She shocks me and makes me laugh when I need it most. Thank you for being my sounding board, encouraging my dreams, & having my back. I’ve got yours my friend.

Lastly, my heart is full of gratitude for all the women who took time from their full lives & schedules to partake in this weekend. You all shared your beautiful hearts & energy and moved through some hard stuff. “If it wasn’t hard it would be a fluffy party.” (JR Warren) I have a special memory of each one of you and will forever feel connected to your sweet spirits.

If you remember one thing may it be~ you already have everything you need to accomplish what it is you were put on this earth to do.

With all my love & gratitude,

Amber

Retreat with me

Nourishing Fall Recipes

The kitchen at Xanadu is truly the heart. It has this incredibly cozy feeling like you’re at Grandma’s house and it feels so natural to just pull up a chair and visit over tea. Formerly a bed and breakfast, it is also fully equipped with everything we needed to provide meals for a group of 17 over the retreat weekend!

Welcome dinner was a baked potato bar with Pumpkin Vegetarian Chili to warm us up after a chilly, windy arrival.

Friday morning an Easy Broccoli & Cheese Egg Bake (at home I like to sprinkle in pieces of bacon or chopped ham). In all honesty, I don’t hold high hopes for dairy free egg bakes but the Dairy-Free Breakfast Casserole blew me away!

Grown-ups also get to have cookies for breakfast (it’s a rule).

Butternut Squash, Kale, & Quinoa Stew was our Friday lunch (I squeezed in some fresh lemon juice), along with fresh Diamond City sourdough bread and some greens.

I highly recommend putting fresh herbs & apples on the stove to fill a space with delightful scents! Sausage Stuffed Acorn Squash has an amazing fresh herb combination that we enjoyed most of the day leading up to Friday dinner! I made a separate batch of apples & herbs for the vegetarians in the group and a side of quinoa made the whole meal a little more filling.

A breakfast of Sweet & Simple Morning Oats from Sabrina Bawa (here’s enough for 1 serving):

GF oats (⅓ c) with ⅓ c oat or almond milk, ¼ tsp cinnamon, pinch coriander, ½ tsp ghee, ½ – ¾ banana pp
Stir over low-medium heat until moisture is absorbed & oats are somewhat soft (I like to stir in a splash of water when it starts looking dry).
Optional toppings: walnuts, cinnamon, nut butters, maple syrup, honey, dried fruit

Cozy Autumn Wild Rice Soup was my personal favorite! I love to add diced chicken in for the meat eaters.

The Ultimate Fudgy Paleo Vegan Brownies were/are everything my hopes & dreams are made of.

Our final breakfast on the island was a combination of Green Smoothies and Paleo Banana Cinnamon waffles:

½ tsp vanilla extract, ½ tsp baking powder, ¼ c almond flour, 1.5 Tbsp coconut flour, pinch of salt, generous dash of cinnamon

Mix together eggs, banana, vanilla, & syrup in small bowl. Whisk dry ingredients in separate bowl. Add wet to dry & mix until just incorporated. Add 3.5 Tbsp batter to mini waffle maker & cook until golden brown on both sides.

I’d love to hear what your favorites were from the weekend or if you give any of these a try!

With Love & Gratitude,

Amber

Retreat with me

Cookies for Breakfast

Grown-ups get to have cookies for breakfast (it’s a rule)

Vegan & Gluten Free Anytime You Like Cookies

2 tbsp flaxseeds
1 c mashed bananas (about 3 ripe bananas)
1/4 c honey
1/4 c coconut oil, melted
1 tsp vanilla
1 1/2 c rolled oats (I used GF extra thick)
1/2 c almond flour
3-4 Tbsp coconut flour (judge the “wetness” of the batter)
1/2 c unsweetened coconut flakes
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/4 chopped walnuts
chocolate chunks or chips (measure to your liking)
- Heat oven to 350. Combine the flaxseeds with 5 Tbsp water. Let sit until seeds absorb some liquid, about 10 minutes.
- In a bowl, combine the flaxseeds, bananas, honey, coconut oil, and vanilla extract.
- In a larger bowl, combine the oats, flours, coconut, baking powder, baking soda, and salt, and whisk together to incorporate. Pour into the banana mixture and add chocolate, nuts, and anything else you’d like to incorporate. Fold to combine with rubber spatula.
- Scoop 1 heaping Tbsp of batter onto a parchment-lined bakng sheet. Bake until golden brown, rotating once, about 15-20 minutes (remember there’s no real egg in there and it’s okay if they’re soft). Transfer cookies to a wire rack to fully cool, and store in airtight container in the refrigerator. They’re good for about a week (if they last that long!).

*Recipe inspired by a torn out page of a May 2015 issue of Redbook. I altered the recipe to make these gluten free and not spark any trust issues with hidden raisins and whatnot.

Why a Sweet Spirit Winter Retreat in MN?

Why attend a Sweet Spirit winter yoga retreat in MN?

Nature connection– Often when colder weather sets in we lose our connection to & appreciation for nature. Experiencing the outdoors in a relaxed, playful way with a group can inspire new pathways & remind us how restorative nature truly is. Even better if it’s right in our backyard!

Deep need for community– True connection happens in our retreat setting in a way that feels restorative, not draining like small talk at a party. In our busy world sometimes we slow down long enough to find we are longing for true connection. While some people attend the retreats with friends and get to solidify years-long friendships, others travel solo and find new connections. Either way, everyone is part of the community we create.

True Restoration– True rest is highly underrated! I’m not just talking naps here (although naps are a great way to spend a retreat afternoon). Our winter retreat is a chance to not only restore mind/body/spirit over the weekend with the different types of rest your body needs but also to walk away with a plan to carry the practice into your daily life.

Seasonal Reset– Each season new & old imbalances & struggles can resurface. An all-inclusive retreat is a chance to reflect & reset.

Close to the Twin Cities– Our winter location (the ARC) is only about an hour’s drive away from the Twin Cities area. I don’t want to drive any further in the winter!

Healing modalities all in one place– There are incredible Reiki, Massage, and Thai Yoga Bodywork healing options available during the retreat and you don’t even have to step outdoors to get to any of it.

ARC Retreat Community does an amazing job of making us feel at home with their cozy lodge & providing nourishing meals throughout the weekend.

There’s so much more I could share here but I’d love for you to experience some of the magic for yourself!

Ready to save your spot? Click here

Meet the Healers ~ Winter 2023

Amy Miller-Strand of Bodywork Transformation will be offering 1 hour long relaxation massage with (optional) essential oils and cupping.

I have had the personal privilege of experiencing massage with Amy and can say it is heavenly! She works intuitively with a variety of techniques to both relieve muscle tension and leave the recipient feeling incredibly relaxed.

Amy is an instigator of self care and promotes the adventure of self exploration through bodywork of all kinds. She is trained in Western Massage Modalities and Eastern Medicine Philosophy. Amy creates a fusion of both worlds using Swedish/Deep Tissue/Trigger Point Therapies/ Essential Oils with Shiatsu/Thai/Reflexology/Chinese Cupping Techniques.

{Signup will become available for massage one month in advance of the retreat.}

Jeremy G for retreat Reiki & Thai Yoga Bodywork

I’m excited to welcome Jeremy Gruber to our retreat space for the first time! He exudes a warm & positive energy and has a powerful, compassionate healing practice.

Jeremy Gruber trained in Thai Yoga Bodywork this past year and has completed 5/5 levels at Devanadi School of Yoga & Wellness. He is also currently training as a yoga teacher with Devanadi. He has studied Chi Gong and Tai Chi just shy of 20 years and is currently certified in Tai Chi Fitness through ASFA. He has been trained in traditional Reiki for 10 years and Holy Fire Reiki practitioner for 5. If you feel like you need an energy overhaul with some body work, then he is the right fit for you.

Jeremy will be offering 60 minute Thai Yoga Bodywork sessions at the retreat. {Signup will be available one month prior.}

JennieRuth Warren for Reiki infused sound healing

JennieRuth Warren is not only returning as a retreat teacher but will also be offering 30 minute Reiki infused sound healing sessions for chakra balance.

Clients describe the aftereffect of her sessions as feeling lighter & “more comfortable in their own skin.”

JennieRuth is a Reiki Master & Sound Healer. She is RYT 200 and currently training in a 300 hour RYT program.

{Signup For JR’s Reiki infused sound healing sessions will be available one month prior to the retreat.}

I’m excited to welcome Sarah Fitzgerald to her first Sweet Spirit retreat! She is a CMT, MFRT, Reiki Master, & owner of Axiom Myofascial Release & Bodywork, LLC.

Sarah brings all that she has learned and continues to learn to the table. She seamlessly blends several modalities and bodywork techniques into every session. Her pressure is gradual and evenly balanced throughout the session. Sarah creates a calm and relaxed environment where you never feel rushed or hurried. She takes the time to truly hear and listen to your concerns and goals for each session. She encourages her clients to utilize the self care homework that she gives you after each session, including yoga and exercise.

Sarah will be offering 1 hour long massages at the retreat. {Signup is available 1 month in advance}

Ready to register for the retreat? Click here

Cherish the Light of the Golden Hour

“You can be sad

that the sun is setting

but still cherish

the light of the golden hour” ~David Gate

Anyone else begin to experience melancholy with the change in season in MN? I absolutely love fall and the changes it brings but a part of me cringes at what is to come (I will not describe winter & ruin anyone’s day).

Beautiful advice I received last year at this time and love to share is to not only enjoy the season we are in (beauty! colors! comfortable temps!) but prepare lovingly for what is to come.

Most of us spend quite a bit more time indoors during the colder months. What if we prepared for those extra hours indoors by creating an oasis we actually look forward to? So instead of groaning at the end of the day about the lack of light, the chill outdoors, falling snow, or whatever gets you feeling grumbly, you actually anticipated returning to your cozy space?

What do you need to change, plan, or incorporate to make your home feel like a cozy oasis for the months that are to come? Perhaps some rooms can be de-cluttered, cozy blankets or pillows washed & freshened, green plants brought in, good books placed on reserve? I’d love to hear if this is something you plan to do.. even better if you share a cozy pic!

Another oasis to look forward to is retreat time in a safe, comfortable space with an incredible group of women. Our upcoming winter retreat is now open for registration! Get all the info & send your friends here:

Upcoming Sweet Spirit Yoga Retreats

Join me for a yoga class or bodywork soon or just to catch up! During the months of September & October I am offering special pricing for teachers & school staff. They could use a little extra love & goodness this time of year!

With Love & Gratitude,

Amber

Upcoming Sweet Spirit Yoga Retreats

“Clarity & Connections” Oct 6-9, 2022 at The Hideaway at Xanadu *feminine centered

“Rest & Retreat” Feb 3-5, 2023 at ARC *feminine centered

“Spring Awakening” April 28-30, 2023 at ARC *open to all

Fall Retreat October 5-8, 2023 at The Hideaway at Xanadu (join the wait list!) *feminine centered

Restorative Yoga for HHW

Open to all!

Learn to build an at-home restorative practice you can easily implement on your own.

What to expect: Bring a cozy blanket from home, wear comfortable clothing, and check in at Azitala with Amber Perry between 7-7:30 pm. If you are new to the studio you will be asked to fill out a waiver. We will engage in some very gentle movement for all bodies, restful passive positions with props (blankets, pillows, etc), learn journaling prompts to reuse, and experience a gentle breath practice.

7:30-8:45 PM on Tuesday, August 30

{Class takes place in the warm/ambient room, not the hot room.}

Click the link below to register or by sending $20* via Venmo to sweetspirityoga. You may also pay via cash/check on the night of class.

{All bodies welcome, no experience necessary.}

*This class is priced on a sliding scale fee: a minimum $5 is suggested to attend; recommended fee for those who have the ability to pay it is $20. Wherever your payment comfort level falls on the scale of $5-20 is welcome & accepted.

Restorative Yoga Event

Learn to build an at-home restorative practice with this 75 minute class. Bring water, a cozy blanket, and a yoga mat if you have one. Tuesday, 8/30 at 7:30 PM at Azitala in Elk River *All bodies welcome, no experience necessary.

$20.00

Amber Perry

a MN native, retreat lover & host, yoga & meditation instructor, & Thai Yoga Bodywork practitioner

SweetSpiritYoga.com