Yoga has a meditative function to become aware of the state of your mind: the self. External factors will vanish as the most important state to focus on the one of yourself. A yoga retreat, such as the Sanctuary in Marbella, takes you along a mindfulness journey whilst improving your relationship with both mental and physical health.

Yoga, often perceived as a physical practice, embodies a far deeper essence—a harmonious connection of mind, body, and spirit. It’s a pathway to self-discovery and inner tranquillity. While the postures serve as a gateway to this journey, the core of yoga transcends beyond physicality, inviting practitioners to explore the nuances within. At its heart, yoga is a practice that unites breath with movement, inviting individuals to cultivate mindfulness and presence. It’s a conscious art, guiding people in tune with the rhythms of their bodies and their minds.

At the Sanctuary, we strive to make our clients feel better, fitter and more connected with themselves. Doing yoga is one of the essentials to accomplish these goals. As a yoga retreat, we’re implementing yoga twice a day within our programme. Sunrise yoga to start with sets you up for the busy day ahead as you’re clearing your mind whilst participating in a physical activity. The second time of the day doing yoga is in the evening. It stimulates slowing down before going to sleep, ensuring that your mind and body completely relax. Doing yoga in the evening ensures a good night’s sleep, and releases tension that might have built up during the day. Our skilled team at The Sanctuary knows exactly how to make you feel at ease while still getting the best results.

The practice of yoga nurtures a state of mind characterised by awareness and presence. Through the synchronised flow of breath and movement, practitioners anchor themselves in the present moment, allowing thoughts to dissolve and facilitating a deep sense of connection with the self. In this state, the mind finds solace—a refuge from the constant chatter and chaos of everyday life. It’s a sanctuary where individuals embrace the here and now, fostering a profound sense of calm and clarity.

Beyond the physical benefits, yoga serves as a catalyst for inner exploration. Each posture becomes a mirror reflecting the internal landscape, inviting practitioners to delve into the depths of their emotions, fears, and aspirations. Through meditation and introspection, yoga unveils layers of the self, enabling individuals to navigate their inner realms with compassion and acceptance. It’s a transformative journey where self-discovery paves the way for personal growth and spiritual evolution.

Yoga goes beyond the boundaries of the mat, extending into a way of life—a philosophy that resonates with conscious living. It encompasses mindfulness in actions, fostering compassion, gratitude, and resilience in everyday experiences.

The state of mind cultivated through yoga permeates into all facets of life, influencing interactions, decisions, and relationships. It’s a constant reminder to approach life with mindfulness and authenticity, honouring the interconnectedness of all beings.

Yoga is a holistic journey—a passage to unearth the essence of one’s being. It’s an invitation to immerse yourself in the sanctuary of the mind, transcending the limitations of the physical body.

As practitioners embrace the practice of yoga or go on a yoga retreat, they embark on an inward journey, discovering the expanse of their consciousness and experiencing the serenity that resides within. It’s not just a practice; it’s a state of mind—a way of being that embraces harmony, mindfulness, and self-discovery.

Discover your ability to practice mindfulness through yoga at The Sanctuary, a haven where you can unwind and reconnect with your authentic self. Our unique blend of holistic practices, a supportive community, moments of rest, and enlightening teachings will help you release built-up emotional energy, bringing you greater clarity and a more positive perspective on life.

The Sanctuary in Marbella is one of the leading luxury health retreats in Europe, specialising in yoga, weight loss, fitness, and relaxation. Our mission is to guide you towards becoming the best version of yourself.

Should you have any inquiries or require assistance, our friendly team is here to help. Reach out to us at 0800 206 1234 or send an email to info@thesanctuarymarbella.com.

At The Sanctuary in Marbella, Spain, we strive to teach you about mindfulness, and positive feelings, and to implement healthy habits throughout your daily life both at our wellness retreat in Marbella, and once you return home. Our luxury retreat ensures that your time spent here is an experience you will cherish forever. In this blog, we’ll tell you more about how you can make these gradual changes and start leading a healthier lifestyle.

Getting enough sleep, working out and implementing self-care; habits like these often seem too hard to grasp all at once for them to become a reality in your own life. However, creating a routine that you can easily work into your life, might not be as difficult as you think.

Every new routine or habit starts with the visualisation of yourself doing it. Positive thinking is in this case the start of a new routine. To maintain the new habits, it’s wise to embrace the process from the start. Implementing positive, healthy habits related to positive thinking often follows a sequence of stages that can be outlined as Contemplation, Preparation, Action, and Maintenance.

Contemplation: This initial stage involves self-reflection and considering the need for change. Individuals at this stage may recognise a desire to cultivate a more positive mindset. They think about the benefits of positive thinking, assess their current mental state, and contemplate the impact it could have on their overall well-being. This phase is about acknowledging the potential benefits of adopting positive habits.

Preparation: Once the decision to pursue positive thinking is made, the preparation phase begins. This stage involves setting specific goals, outlining strategies, and identifying potential obstacles. It may include activities such as reading self-help books, seeking guidance from mentors or therapists, or exploring different techniques like mindfulness or meditation. Planning and preparing a sustainable roadmap for change is crucial in this stage.

Action: The action phase marks the actual implementation of positive habits. This stage involves consistent practice and effort to embed these habits into daily life. It might include activities like daily affirmations, practising gratitude, engaging in positive self-talk, and consciously redirecting negative thoughts towards more optimistic perspectives. Taking proactive steps toward positivity becomes a regular part of their routine during this phase.

Maintenance: After successfully incorporating positive habits, the maintenance stage focuses on maintaining these changes for the long term. It involves perseverance, patience, and commitment. Individuals in this phase continue to reinforce positive behaviours, adapt strategies if necessary, and stay vigilant against slipping back into old, negative patterns. Regular self-reflection and adjustments help in maintaining a positive mindset.

It’s important to note that the process isn’t always linear. People might revisit earlier stages due to setbacks or changes in circumstances. Relapses in old habits can happen, but they are part of the learning process. Each phase offers valuable lessons and opportunities for growth and strength.

In addition to implementing healthy habits, it is crucial to understand why it’s so important. More and more people are coming to terms with the fact that mind and body are much more aligned and in connection with each other than was initially thought. Creating a strong and positive mindset therefore has a massive impact on your body and overall health. Negative thoughts can weaken your immune system, whereas positive thoughts can lower the risk of health issues. At The Sanctuary Marbella, we provide you with physical and mental exercises where we challenge you to become the best version of yourself, guided by our expert team of professionals.

This journey towards a more positive mindset requires self-awareness, dedication, and a commitment to continuous improvement. At our idyllic health retreat in southern Spain, we endorse a comprehensive approach to well-being, prioritising holistic health. Our diverse assortment of fitness classes, including yoga and pilates, is designed to sustain your flexibility, as well as setting you up for your journey to lifelong health.

Stay tuned for our upcoming 2024 retreat dates! Follow us on Facebook and Instagram to catch the latest updates. For any inquiries, feel free to reach out to us at +44 7967 306065 or send us an email at info@thesanctuarymarbella.com.

We can’t wait to see you in 2024!

With the world heading for a crisis with regards to climate change, and more people becoming conscious of the effect different types of foods can have on one’s health, plant-based diets are more popular than ever before.

If we follow the principle that healing begins on the inside, then nourishing our bodies with the right type of foods is key when it comes to improving health both physically and mentally.

Ten years ago, plant-based diets weren’t considered to be anything more than a fad. In turn, today there is sufficient scientific evidence urging us to cut back on the amount of meat and processed foods we consume and start eating whole foods as much as possible. There are several links between physical illness and inflammation and a plant-based diet can significantly help to improve your overall gut health, which is a foundation of health and wellness.

The Health Benefits Of A Plant Based Diet
Whether you are morally invested when it comes to animal welfare, or you simply want to feel more energetic and shift some extra weight, a plant-based diet allows you to develop a way of eating that works in perfect harmony with nature.

But don’t panic- a plant based diet doesn’t have to be stressful or complicated and it also doesn’t mean you have to ditch meat and animal products all together. It is simply a way of achieving a balance that works for you, whilst focusing on consuming whole foods from the earth, that are packed full of the necessary nutrients your body needs to thrive!

Some of the benefits of a plant based diet include:

A Healthier Heart
Studies have shown that eating meat in excessive quantities leaves you open to potential issues with your ticker! Meat contains saturated fat, which in the long run, isn’t great for your cardiovascular system. Loading up on vegetables and whole grains instead can cut your risk of heart disease by 16%.

Aids Weight Loss
Providing you are not replacing meat with sugary beverages and processed products, a plant-based diet can significantly help you shed those pesky pounds when combined with exercise.

A diabetes care study revealed that those who follow a vegan or vegetarian diet have a lower overall BMI than meat eaters, which could be due to the fact that whole grains and vegetables have lower glycemic indexes than other foods and fruits are packed full of antioxidants. Of course, if you choose to eat processed “vegetarian” foods then you may not benefit as much when it comes to weight loss.

May Decrease The Risk Of Cancer
It is remarkable that despite significant evidence in research papers, the majority of people are not fully aware of how true the saying “you are what you eat” is. The American Institute for Cancer research recommends eating a diet rich in vegetables, fibre and fruit in order to better protect your cells against the disease. Whilst there are never any guarantees in life, it sure helps to do everything within your power to preserve the most precious commodity of all; your health!

The Different Types Of Plant Based Diets
Before you storm into your kitchen and start throwing out everything that isn’t considered to be vegan or vegetarian, it’s important to realise that following a plant based diet doesn’t have to be a stressful experience, or a total upheaval for your lifestyle.

The beauty of going plant based is that you can be as strict, or as flexible as you like. You can indeed still consume animal products, but your intention should be to eat less meat and more veggies! Your diet should not feel restrictive, it should be a lifestyle change that works to improve your health, body and mind.

Let’s take a look at the different types of plant-based diets:

Flexitarian
A Flexitarian diet is the best way to start for those of you who are apprehensive about a plant-based diet. Essentially, all it means is cutting back on the amount of animal products you eat and can be as simple as starting with “meat free Monday.”

Vegetarian
Meat is a no go if you decide to try being veggie. You can still consume other animal products such as milk, cheese and eggs- but you will rely on plants for protein.

Vegan
Being Vegan means giving up all animal products or derivatives entirely, including cheese, milk and eggs. Vegans obtain all of their nutrients from products that are completely plant-based.

Raw Vegan
This diet involves following a Vegan regime, but you eat only raw, plant-based foods.

We’re Fuelled By Nature At The Sanctuary
Many people are afraid to make changes to their diet, perhaps because for so long they have been stuck eating the same foods that seem easier to prepare and are a “safe” and tasty option. Making conscious choices about the food we consume isn’t something we tend to do out of habit, so change may seem scary! That’s where we come in.

During your stay at the Sanctuary you will have the opportunity to eat a variety of plant-based dishes prepared by our 5 star chef in house and in doing so, you will hopefully realise that going plant-based doesn’t have to be complicated and it also can be incredibly tasty!

Our team is always available to offer nutritional advice and help get you started on your journey to a healthier lifestyle!

A healthy lifestyle is what we all dream of in life. A harmonious life fuelled by a positive mindset, a fully operational body and the motivation to get up and go. The sad reality is that many of us are still searching for so many answers when it comes to fitness and health, that we end up feeling totally overwhelmed and stuck in an unhealthy rut. This isn’t helped by the countless online health guru’s sharing their own personal (and often conflicting) nuggets of wisdom about what you should and shouldn’t be doing.

When we contemplate what a healthy lifestyle actually means, it’s often assumed that it involves a drastic overhaul of hitting the gym for at least an hour a day whilst ditching all of our favourite foods. But the reality is, a healthy lifestyle means overall balance and harmony in all three areas of your physical, emotional and mental wellbeing. It is extremely difficult to achieve our goals in life if we cannot get into a routine of consistency on a daily basis, especially when it comes to something so sacred and underrated as our own health.

Introducing healthier habits that nourish your mind, body and soul each day is the first step you need to take to be the proud owner of a healthy lifestyle! Your daily routine has a bigger impact on your overall health than you realise especially with regards to your sleeping habits, diet and stress levels. If you find yourself constantly battling feelings of overwhelm when you think about adopting a healthy lifestyle, then don’t panic. It all starts with taking the first step with small positive actions each day, to help heal your body and health.

Here are 5 simple, yet powerful practices you can introduce into your daily routine to get you started on your journey.

Get back to basics
Living a healthy lifestyle, does not need to be complicated or costly. In fact, some of the healthiest habits are most likely to be free and completely at your disposal.

Going for a daily walk outside gives you the opportunity to get some exercise as well as mindfully connecting with your surroundings. Even if you live in the city, going for a walk around town will help boost your serotonin and dopamine levels, which is key to achieving a positive mindset naturally. Let the fresh air clear your mind and practice mindfulness by appreciating the natural beauty around you. Regardless of if it’s a leisurely stroll, or a brisk power walk, doing light cardio each day results in a plethora of benefits.

Upping your intake in water will also make the world of difference. Re-hydrating the body will benefit your mind, digestive system, skin, nails, hair and overall wellbeing. There are too many benefits derived from something as simple as water to be ignored.

Rest, rest, rest. It costs you nothing, but gives you everything. No matter how healthily you might think you eat or train, you will continue to fight an uphill battle if you are not giving your body the rest and recuperation time it needs. Take that nap. Go to bed earlier. Treat yourself to a lie. Everything else will become easier.

Stop The Scroll
It’s no secret that social media is highly addictive and handheld devices are the perfect procrastination tools. But, when you stop and think about how much time you waste each day mindlessly scrolling your phone it is literally the epitome of wasted time.

Blue light screen time can have a detrimental effect on your sleep quality and equally depending on your reading material of choice can be catastrophic for your self-esteem. Aside from that, there are all manner of wonderously positive things you could be doing with your pressure time instead that are guaranteed to make you feel a whole lot better.

Commit to limiting your screen time each day and replace this unhealthy habit with reading a book, spending time with close friends or practicing some mindfulness.

Stretch
Stretching when you wake up and before you go to bed is an easy and gentle way to loosen up any tension lingering in your muscles. You may be surprised how much you are holding on to each day, which quite frankly need to be let go to move on.

Stretching improves blood flow and circulation, helps to decrease pain and stiffness in both muscles and joints, improves posture and generally promotes relaxation.

Combined with breathing exercises, taking just five minutes to centre yourself and relax through stretching is a winning formula for success.

Meditate
Instead of reaching for a pill the next time you are experiencing high levels of stress and anxiety, give meditation a try. It gives you the opportunity to clear your mind of negativity and doubt and connect with your inner self, which with time will become an automatic daily habit.

Meditation forces you to focus on the present. It’s all to easy to get dragged down by events of the past that rear their ugly head and worry about the ifs and buts of what might happen tomorrow, next month even next year. Give yourself a break in time and focus on what matters right here, right now.

Eat More Plants
Increasing your fruit and vegetable intake will do you nothing but favours, specifically in terms of boosting your vitamin and mineral levels. More and more wellbeing practitioners are recommending a plant-based diet in order to help cure a range of physical ailments, as well as to aid with weight loss and help boost your energy.

Whilst our bodies benefit from the proteins and iron that are associated with the consumption of meat and fish, they can at times become troublesome for our digestive system to process, especially in large doses. Gut health is such a big driver when it comes to living a healthy lifestyle as neglect to the gut and general digestion can cause food intolerances, insomnia, apathy, and general irritability.

If in doube, just remember healthy gut, healthy life.

Cut Back On The Booze
Alcohol is not our friend when we want to start making healthier choices in life. It not only provides us with empty calories and a sore head, excessive alcohol consumption results in both emotional and physical repercussions like anxiety and dehydration. In the spirit of not taking any drastic measures, start with cutting back your wine intake and start reaping the benefits from day one!

Healthy living at The Sanctuary
Adopting a healthy lifestyle isn’t limited to focusing on the physical side of things. The power of the mind-body connection means that once you start making positive changes to your physical lifestyle, your mind will benefit from it too.

At The Sanctuary we realise that your journey to peak health and wellness is a marathon, not a race! Balance is key and all of our practices are designed to take a proactive, but gentle approach to helping you reach your goal of creating a harmonious and healthy life.