SLEEP WELLNESS RETREAT
LUXURIATE IN PARADISE WHILE IMPROVING YOUR SLEEP
With Lauren Ziegler in Costa Rica February 2025
If you have been experiencing issues with your sleep lately, if you have had long term problems sleeping, or if you want to optimize your sleep health, then join us for a retreat where you’ll experience the mastery of a sleep coach and gain the ability to not only reset your circadian rhythm, but also cultivate a profound sense of inner peace.
Your fingertips glide through the water and collect smooth seashells as you float in a warm embrace. Looking around you see nothing but turquoise sea, gently swaying palm trees, and lush jungle. You feel a tangible connection to nature, a bridge between the material and spiritual realms.
Standing on the ground of the rainforest, a profound tranquility surrounds you and brings your mind to a halt. The air is warm, humid and alive with the melody of macaws, frogs and the deep bellows of howler monkeys. Your heart begins to resonate with the gentle rhythm of the land and a wonderful peace washes over you.
As your bare feet touch the soft white sand of the Caribbean, you sense a shift in your consciousness. The earth beneath you seems to breathe, pulsating with the high vibes of this magical place. Each step you take you feel guided, as if the surrounding sea is lulling you deeper into restfulness and contentment.
Walking along the pristine beach, it feels as though all is well in your life and you are right where you belong. The jungle river flows in a sparkling stream to join with the sea, telling a story of the cycle of life.
But there’s something more - a subtle resonance deep within you. It’s as if the earth is humming, a vibration that penetrates your being, igniting an aliveness within you and connecting you to unseen forces that have been watching over you.
As you arrive at the retreat center, your home for the week, you are enveloped in a profound sense of serenity. You sense a new life opening up for you, a new and vibrant way of being in the world.
Welcome to Costa Rica - and this is only the beginning!
Are you ready to transform YOUR SLEEP, aND YOUR STATE OF BEING?
Can you imagine…
Each day and night, the power of the lush jungle will embrace you, helping you cultivate a deeper connection to yourself and tap more easily into your natural energy and a wellspring of inspiration, resulting in a recalibration of your sleep and mental state.
How incredible would it feel to…
Luxuriating in this paradise, you’ll learn how to relax like you never have before. You’ll calm tension and stress you’ve carried for a long time, freeing your whole system to sleep more naturally and easily.
Wouldn’t it be amazing to…
While we’re together, you will gain a deeper understanding of sleep. You will be infused with hope and integrate wisdom that sparks your ability to trust your sleep, so you can approach it with confidence for the rest of your life.
A Home That Speaks to YOUR Soul
As you step over the bridge into the retreat center, you’ll be welcomed by loving women offering soothing music, a herbal spritzer, tropical flowers, aromatherapy, and an eye pillow filled with lavender, made just for you.
Each room is devoid of modern annoyances and equipped with conveniences, is a sanctuary for rest. The textiles are high quality materials that breathe well and support sweet slumber.
There, you can let down completely with comfortable beds, air conditioning, and private bathrooms adorned with handcrafted furnishings.
Immersive Learning & Sleep Healing
In the Yoga Shala, graced with a giant dreamcatcher, you’ll find your safe and sacred space for the week. Here, we’ll share our stories, desires and deepen the remembrance of connection and relaxation.
Through experiences that blend ancient wisdom with modern sleep science and personal discovery, the Shala becomes both a sanctuary and a container for healing.
A SANCTUARY FOR DEEP SLEEP
Sonora Jungle Retreat Center is more than an escape; it’s a journey to restful sleep. Here, you can set up with a book in the shade by the saltwater pool, or enjoy a moment of reflection with a cup of Jamaica flower tea on your lovely terrace, just you and the jungle.
There’s an incredible attention to detail from daily flower deliveries to the presentation of the food, every element will bring a contented smile to your face and gratitude to your heart.
A Magical Place for a Magical Time
If you’ve gotten the idea that Sonora is more than just a venue, you’d be right. In fact, it’s a place for solitude as well as community. A place to sit around the fire in the evening surrounded by warm, accepting people.
Come join us at Sonora Jungle Retreat Center!
Wow, I can’t wait.
MOUTH WATERING, WHOLESOME SOULFOOD
Your home away from home has a tranquil dining oasis, where you feel like family and the air is filled with the tantalizing aromas of Costa Rican cuisine! All meals are provided, personalized for you, crafted with foods that are high in melatonin and serotonin, designed to support a restful night’s sleep.
Imagine the sizzle and smoky scent of Caribbean-style jerk chicken grilling, it’s flavors rich and deep, promising a melt-in-your-mouth experience. Or picture a medley of rice and beans cooked to perfection with coconut milk, aromatic spices and the zesty tang of Salsa Lizano, each bite bursting with succulent, savory goodness.
Your culinary journey will be a healthy fest for your taste buds and at Sonora, where fresh, wholesome ingredients dance together in a kaleidoscope of flavors. From the tangy zest of homemade guacamole paired with crispy fried, green plantains to the sweet, comforting taste of coconut rice pudding, every mouthful is a discovery, a vibrant echo of Costa Rica’s culinary traditions.
To complement your meal, indulge in a selection of traditional beverages. Choose from an assortment of aromatic teas or Costa Rican coffee. Or refresh your electrolytes with a coconut straight from the tree. Or sip on a smoothie, made with fresh mango, soursop or pineapple. Each day, a new flavor to enhance your meal.
Join us for this immersive culinary adventure, where every flavor is nourishing, every aroma an invitation to explore the heart of Costa Rica. Each meal is not just eating, it’s an experience. Welcome to our table, where soul food is made with love and ingredients sourced from local forms using sustainable farming methods that celebrate the flavors of the Caribbean.
Daily Steps to Restful Sleep
And what exactly will we be doing on this sleep journey? Here’s a glimpse of the pleasures to come.
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After taking the complimentary shuttle ride from the airport to the Caribbean, you’ll all be greeted on the white bridge with flowers, song and smiles. And as you walk over the bridge, the act of symbolically transitioning into another realm, you will move away from the day to day habits, pressures and responsibilities and into a place of deep rest.
This evening will be dedicated to settling in, you will be given a welcome gift including your own handmade lavender eye pillow. You will be served a beautiful dinner in a circle of new friends, sharing stories and emotions, each reflecting your journey toward embracing your new sleep and restfulness potential.
As evening falls, you’ll be invited to a bedtime restorative yoga therapy class, preparing you to shed what no longer serves you, release tension and reflect on your intentions.
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You’ll greet the morning with the Caribbean’s sherbert sunrise, heralding a day of deep peace. This day will be dedicated to letting go, and cultivating effortlessness, ease and surrender. The morning breathwork and tea session will prepare you to release and open to your new environment.
Walking on the magnetic black sand beach, each step will encourage your mind to slow down as we share intimate moments observing sloths, monkeys and colorful birds. Later, you will lie down, get cozy, and deepen your relaxation even more with a guided siesta (Yoga Nidra).
As evening falls, you’ll join a circle of newfound friends, sharing authentically around the fire.
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Today’s journey to the waterfall on the sacred indigenous grounds of the Bribri tribe will be a step out of civilization and into connection with the natural world. You’ll wash away stress and shed layers of your past, opening to a world of new possibilities. Soaking in the healing waters, you may even experience a surreal detachment, as if floating in a dream, inviting you to embrace your newfound serenity.
The evening gathering will be a long, rejuvenating Restorative Yoga experience, preparing you for a relaxing, blissful sleep.
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Your day will begin with another breathwork and community experience, helping you wake up with energy and invigorating you for the beautiful day ahead. You’ll also have the treasure of personal reflection time, allowing you to integrate your experiences into a renewed way of feeling.
Floating effortlessly in the ocean with a snorkeling mask, time will stand still as you take in the otherworldly, golden arrays of massive coral and cheery tropical fish. As you return to the jungle retreat center, you’ll have the opportunity to learn with a sleep coach and specialist, and absorb wisdom and practical advice for your sleep.
Later, a pre-bedtime Restorative Yoga experience, helping your body and mind to sink deeper into ease, contentment and quietude. This day will be a harmonious blend of release and inspiration, instilling you with confidence, hope, and leaving you with a deep sense of capacity for rest.
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Exploring the new morning with breathwork and enjoying the peaceful company of others, this will be like a jolt of happiness and energy to begin your day.
Taking some time to yourself in the beautiful jungle retreat center, you’ll adore the massive blue butterflies coming around to visit, and maybe take a refreshing dip in the salt water pool, reconnecting you with joy and gratitude for your life.
In the afternoon, you’ll have the option to experience a ceremonial sound bath, a spiritual journey that transcends boundaries and opens you to a subtle realm of heavenly peace.
Finally, we’ll meet in the evening for some Restorative Yoga to decompress your spine and prepare your body for deep sleep. You will sleep deeper than ever before and emerge with a profound sense of vitality and wellbeing.
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Today, you’ll get an enlightening perspective of how to move through your day to sleep better at night through talks with your sleep coach.
Later, a gentle kayak journey through a lush river in the jungle, abundant with turtles and scarlet macaws and flowing out to meet the sea. The serene beauty of the jungle river will connect you to our living, breathing planet and bring peace to your mind.
In the evening, some intentional moments of relating with your new friends, followed by a guided Yoga Nidra deep rest that will help you integrate this new peaceful way of feeling so you can always keep it with you.
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The final day will be another opportunity to practice healthy habits for sleep and experience a routine that includes all the elements for sound slumber.
A hike on the flat trails through Cahuita National Park will further enhance your vitality as you stroll between the jungle, vibrating with aliveness, and picture perfect paradise beaches with turquoise water.
In the afternoon, a Restorative Yoga Therapy session to deepen your trust in your ability to fall into and remain in deep sleep through the night. The closing ceremonial bonfire will not just be a celebration and the end of the retreat, it will mark a new beginning and a lifelong ability to get the rest and sleep that you need.
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The final morning will be a heartfelt time of gratitude as you nourish your body with fresh, tropical fruits and a hearty breakfast.
As you prepare to leave, you’ll realize that you have everything you need to sleep well. You’ll understand that the experiences, insights, and connections made here will be with you long after you leave, fueling your passion for life.
This time will be filled with warm goodbyes and the promise of lasting bonds. Leaving the Caribbean Coast of Costa Rica, you’ll carry a piece of it’s magic with you, enriching your life forever.
I HEAR PARADISE CALLING MY NAME!
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SHARPER THINKING & MENTAL PROCESSING
This retreat will give you a massive brain tune-up. You’ll go back to your life thinking more clearly, remembering stuff better, and making smarter decisions without feeling like you’re running on fumes.
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a makeover for your mood
Say goodbye to crankiness and hello to a happier you! The deep recovery you will get in this retreat will naturally balance your mood, so you’re not snappy and agitated with the people in your life.
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be productive when you want to be
You will leave this retreat with a newfound ability to feel charged up, so you can be fully “on” when you’re on and “off” when you’re off. You’ll also develop a “dimmer switch” and gain more capacity for relaxation.
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LIFE A HEALTHIER, LONGER LIFE
This retreat isn’t just about feeling good, it’s about staying healthy too! Repair and heal your body, boost your immune system and keep disease at bay, so you can life your best life for longer.
YOUR BONUSES
Start to build a connection with everyone on two pre-trip Zoom calls. Get directions on how to set your intent and begin the process of the retreat before we leave. Find out how to make best use of your time in this place of deep rest and sleep.
Ease your re-entry home, maintaining your inner peace and transformation with one post-trip group call. Avoid getting pulled back into old habit patterns, integrate your new learnings and experiences, and solidify your ability to sleep without worrying about it.
WHY COSTA RICA
Your Gateway to Blissful Rejuvenation
Costa Rica is more than just a destination, it’s the place where people go to “align with nature and awaken vitality” - a powerful expression of the living earth here. Locals know the area as a representation of the Mother, where everything grows rapidly - from flora and fauna to creative ideas. It’s a wellspring of abundance, where you feel embraced and supported.
It’s as if the environments makes you slow down and appreciate simple nature with other people as you share intimate moments frozen in time observing the Iguanas, sloths, armadillos, hummingbirds, macaws, howler monkeys, toucans, colorful frogs and much more. The sunrise and sunset are consistent all year round, cultivating a strong rhythm that recalibrates your internal clock and helps you align your daily rhythms and routine with relatively little effort.
Join us and be guided into a healthy sleep rhythm.
WHY sleep wellness
DISCOVER YOUR DEEPEST POTENTIAL FOR REST
There is no drug, device, protocol or any other treatment that improves wellbeing on all levels as much as Yoga Nidra. This is an ancient practice referred to as “yogic sleep” and it is a sophisticated process of lying down, and being guided into the deepest state of dreamless sleep. Some refer to it as a trance like state and I personally think it’s the best feeling in the world!
With practice, you can access this deep state, where you body and mind are being healed, renewed and 30 minutes is the equivalent of 2.5 hours of deep sleep, physiologically. Combined with the spinal decompression Restorative Yoga Therapy, you will create a reference point for a level of surrender and release deeper than what you have ever experienced - that will stay with you for the rest of your life.
BRING ON A NEW DEPTH OF SLEEP!
WHAT’S INCLUDED
A tranquil home-like environment for six nights (single, double, or triple occupancy), where you feel like part of the family, on private and secluded grounds in the jungle.
Homemade traditional Costa Rican meals made fresh daily – seven scrumptious breakfasts, six luscious lunches, and seven delectable dinners – plus tea and filtered water at any time of the day.
Magical, guided experiences and teachings for six full days included Yoga Nidra (sleep meditation), sleep education workshops and spinal decompression Restorative Yoga Therapy.
Community gatherings, ceremonial bonfires and lots of deep conversation all week!
All fees for amazing activities including river kayaking, snorkeling, a waterfall on indigenous land, and beach walks
Group Transportation to and from the airport at designated times, arriving on June 2nd at 4:00pm and departing on June 9th at 10:00am.
WHAT’S not INCLUDED
Your round-trip airfare from home.
Personal, medical or trip cancellation insurance (highly recommended!)
Personal taxi transport to the airport outside of scheduled group transport.
Between-meal snacks and alcoholic beverages.
Meals and beverages at restaurants other than Sonora
Tips and gratuities.
Taxi transport and entrance fees for any private, individual trips.
Souvenirs, phone calls, spa services, taxis, laundry, etc.
YOUR RETREAT LEADER
Meet your Sleep Coach and transformation facilitator, who will take on an important role in your journey to Costa Rica.
Lauren Ziegler, a sleep wellness specialist and C-IAYT Yoga Therapist bringing a unique blend of expertise in sleep science, psychology and sleep meditation. Lauren is passionate about helping you to relax, let go, to be at peace and get deep, fulfilling sleep.
Lauren is teamed up with an MD at a medical clinic, creating patients facilitating clinical treatments for sleep and circadian disorders. She has helped millions of people with sleep through her work at universities, medical clinics, hospitals, and partnerships with top meditation apps.
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Yes! Especially if you want to really reset your sleep because it has been an issue.
This retreat will give you all the experience, knowledge and confidence you need to never struggle with sleep again.
In other words, this retreat has been designed specifically for YOU!
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This is not just a vacation in a pretty place. It is an investment in your SLEEP. A more appropriate question would be, how can you afford NOT to do this?
The training alone is worth the price of this retreat. It is geared not only toward supporting your sleep, but giving you all the tools that you would get from doing sleep coaching, seeing a sleep specialist or doing CBT-I for your sleep.
Also please know that payment plans are available, and I’ll do our best to accommodate your needs.
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If you would like to be matched with a specific roommate, please let me know, and I’ll pair you up. Then you’ll have a chance to meet and get to know your fellow travelers during our pre-trip online gatherings.
In case you want to have your own space, single occupancy is an option.
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Of course not! You are always in control of your own experience and if you want to come and sleep the whole time, I support that!
That being said, every aspect of this retreat has been arranged with a greater purpose and mission in mind. It is intended to assist you with your sleep by giving you all the elements of healthy sleep, from community, to physical activity, relaxation and reflection, and consistency of daily routine.
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The climate is considered true rainforest, so it can be hot during the day and rainy at times. It cools off comfortably at night, but not so much that you need a jacket, a light sweater or shawl will be fine.
In June, average temperature is a high of 80°F (27°C) and a low of 74°F (24°C), which feels pleasantly warm and humid but cool.
On most days, it could rain in at some point, but and it’s warm, invigorating rain. Make sure to bring proper attire just in case, like a raincoat or poncho. Rain boots are not necessary because there are paved paths, but water resistant sandals or flip flops are a good idea.
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Yes, you will be able to stay connected with your loved ones. Wifi is available everywhere at the Sonora.
That being said, the more you can disconnect from your life back home, the better the impact of this natural experience, so please plan to be “off the grid” as much as possible.
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By all means, enjoy this beautiful, sacred land for as long as you want!
The retreat is officially over at 10am Costa Rica time (MDT) on June 9th, but there are all kinds of options and possibilities at your fingertips.
If you are looking to extend your stay on either end of your trip, you can stay at Sonora, or we are happy to offer recommendations.
The retreat is a “package deal” so you will need to pay for the whole week, but if it’s hard to get away and you need to shorten your stay, you can do that as well.
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Book your flight into the Juan Santamaría International Airport (SJO) into the city of San Jose, arriving sometime on June 1st (no later than June 2nd by 10am).
Once you arrive in San Jose and clear customs, you will stay at a hotel or hostel that night until everyone arrives and we take the shuttle together to the Caribbean on June 2nd at 10am. From there on, you’ll be taken care of throughout your visit.
Please ask if you would like recommendations on where to stay that night while everyone arrives.
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Your personal journey actually starts as soon as you register, and you'll get to meet your retreat leader and sleep coach. On top of that, there will be two in-person meet-and-greet sessions via Zoom to allow you time to break the ice and meet the ones who will be joining you. There, you will have plenty of time to connect with others, start building relationships, and share dreams and excitement about the upcoming trip!
Lauren, the group leader, will ensure a safe, non-judgemental space where communication is clear, kind and boundaries are respected. Rest assured, this is a safe space for you to be YOU.
do you have more QUESTIONs?
Contact me directly at info@ laurenziegler.com I will gladly talk to you about anything relevant to your participation in this retreat and we could even set up a Zoom call to make sure it’s right for you.
