SLEEP WELLNESS RETREAT

a deep rest and sleep RESET experience IN PARADISE with lauren ziegler

February 16-23, 2025 in Costa Rica

A roll of beige adhesive tape on a white background with text indicating 'Chill Tape' and 'Support & Relief'.

If you’ve been having issues with your sleep or if you just want to learn how to relax and better manage stress, come join us for this transformational retreat.

Registration & Details
A woman in an orange swimsuit lying in shallow water with her eyes closed and hair spread out on the water's surface.

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.

Aerial view of a tropical beach showing palm trees, sandy shoreline, and clear ocean water.

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!

TRANSFORM YOUR SLEEP, TRANSFORM YOUR LIFE

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…

Learn how to relax like you never have before, calm tension, stress and traumas that you’ve carried for a long time, and free your whole system to get fulfilling deep sleep.

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. 

  • "Her guided meditations are SO profound and insightful, and really takes me deep into self-inquiry. I have done many other forms of guided meditation in-person and via apps, and most of them are so general, whereas Lauren really knows how to take someone into exploring their own inner landscape. She holds the space well through her voice, so that I still feel held and safe while I sink deeper. Lauren's voice is soothing, grounding, and calming."

    Elaine O.

  • "Lauren is truly invested in helping people heal their bodies from the inside out. She is focussed, dedicated, sensitive, and beyond caring. She has an amazing touch and can calm even the most stressed of all minds and bodies. Working with her will leave you calm yet energized with a relaxed mind-body connection- ready to take on any kind of day."

    Tiziano G.

  • "Lauren has an effortless calm energy that immediately puts you at ease. Her voice and her gentle touch allow one to deeply relax and genuinely let go. She provides a supportive space that meets you where you are, and her intuitive queues allow you to tune in on a deeper level. She has a special gift, and I’m thankful to have had the privilege of practicing with her."

    Shira A.

  • "Lauren's expertise in restorative yoga and sleep meditations has been a transformative part of my grief journey. Her sessions are thoughtfully structured and simple, making them accessible even for beginners. Lauren’s ability to understand individuals' concerns is unmatched — she meets you where you are with flexibility and care. Her restorative yoga sequences have significantly reduced my back and shoulder pain, while her meditations have helped me relax, manage anxiety, and improve my sleep. For anyone ready to feel good and reclaim their well-being, Lauren is an invaluable source of support and wisdom."

    Tiffany T.

  • "Before working with Lauren, I had many years where my sleep anxiety affected my life in difficult ways. I eventually started taking sleeping pills. I found Lauren’s sleep meditations and that was one of the best days I had for a long time! After our first session, the panic attacks had come down. I started sleeping around 6 hours consistently and it’s now between 7 or 8 almost every night. But the really big thing is learning how to just take life as it comes and allowing yourself to experience different emotions and not get caught up in them. That’s huge when it comes to sleep! I learned a lot from Lauren in that regard. I feel quite blessed that I crossed paths with Lauren and I hope others will get to that point as well.”

    Rob R.

A woman wearing a white dress sitting in a hammock on a tree branch in a lush, green outdoor setting

A Home That Speaks to YOUR Soul

As you step over the bridge into the retreat center, you’ll be welcomed with soothing music, a herbal spritzer, tropical flowers, aromatherapy, and an eye pillow filled with lavender, made just for you.

Each room, devoid of modern annoyances and equipped with conveniences, is a sanctuary for rest. The textiles are high quality materials that breathe well to support sweet slumber. You can let down completely with comfortable beds, air conditioning, and private bathrooms adorned with handcrafted furnishings. 

YOUR CATALYST TO BETTER SLEEP

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 will become your sanctuary for healing.

Outdoor seating area with a wooden couch, cushions, and a wicker table in a tropical setting with lush green foliage and a thatched roof overhead.
A cozy porch with white wooden furniture, decorative cushions, a small table with bowls, and lush green tropical plants outside.
A cozy bungalow with an outdoor seating area overlooking lush tropical plants, and a bedroom with a rustic wooden bed and nightstand inside.
Bright and airy living space with exposed ceiling beams, large windows, and a dining table with chairs, decorated in neutral tones with wooden accents.
Outdoor swimming pool with blue water, surrounded by relaxing lounge chairs, palm trees, lush greenery, and rustic cabanas with thatched roofs.
A bedroom with two beds, white bedding, a wooden headboard, large window with curtains, a sliding door leading to a balcony, and greenery outside.
A rustic bathroom with a vintage sink, a mirror, and two woven baskets, seen through a curtained doorway.
Outdoor seating area with two wooden lounge chairs with cushions, small wooden side table, and decor inside a modern house with large glass windows and white walls.
A bedroom with a wooden bed frame, beige and patterned pillows, wooden side tables with lamps, a white wall with woven baskets hanging, a weathered wooden ceiling, and a window with a partially drawn blinds.
A cozy bedroom with a wooden bed, yellow and floral pillows, wall decorations, wooden side tables with lamps, large windows with curtains, and a wooden dining table with chairs.
View through a large window showing lush green tropical plants outside, in a bright room with beige curtains, a wooden dining table, and a wicker basket.
A rustic bathroom with a wooden-framed mirror, a modern sink on a wooden vanity, a window with curtains, and a walk-in shower with a red patterned shower curtain.
Wooden chairs stacked against a weathered wall under a sloped roof, surrounded by lush green tropical plants in an outdoor garden setting.
A small house with a decorative white lattice and white frame entrance, a dreamcatcher hanging inside, surrounded by lush green plants and grass, with floral wall art on the exterior wall.
Indoor porch area with a white wooden daybed and pillows, a woven basket, wooden walls, and a sliding glass door.
A cozy bedroom with a wooden bed, white pillows, and a floral bedspread. There are small bedside lamps, a wooden sliding barn door leading to a bathroom, and a rustic wooden desk with a lamp and red flowers. The room has light-colored wooden flooring and a ceiling fan. The bathroom features a mirror, sink, and a hanging light.

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.

YOUR GATEWAY TO REJUVENATION

If you’ve gotten the idea that Sonora is more than just a venue, you’d be right. 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.

I'M JOINING NOW!
  • A split open cacao pod showing both the white pulp with cocoa beans and the empty interior on a light gray surface.

    Digital Detox & Nature Immersion

    Disconnected from technology and distractions and while enjoying luxury and nature in Costa Rica, you will finally be able to establish healthy habits around your sleep that you can bring back home.

  • Close-up of a bronze Buddha head sculpture and a small bowl with white flowers on a wooden surface.

    Relaxation & stress relief

    The natural environment combined with guided sleep therapies, yoga and meditation, sound healing and more... will help you unwind, release stress and access the deepest level of relaxation that will stay with you.

  • A bunch of white seashells tied together with a brown fabric string hanging on a wooden wall.

    Get Into a healthy sleep rhythm

    Reset your internal body clock with very little effort, just by enjoying the immersion in Costa Rica's strong and consistent day/night rhythms along with proven techniques from a sleep coach built into the retreat.

  • Person practicing yoga or stretching with a rolled-up black yoga mat on a wooden floor.

    Get the Deepest rest and sleep

    Learn from an expert sleep coach and reclaim your deep sleep, so you can experience enough quality deep sleep every single night, with improvements that will stay with you long after the retreat ends.

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, and 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 at Sonora, where fresh, wholesome ingredients dance together in a kaleidoscope of flavors. From 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 local teas or the famous Costa Rican coffee, refresh your electrolytes with a coconut cut with a machete 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.

  • A glass jar filled with a yellow pineapple smoothie, garnished with a pineapple wedge and a pineapple leaf, with a metal straw inside. There is a halved lime in the background, along with a sliced mango and some green leaves, all on a round wooden board on a white surface.
  • An overhead shot of two plates with scrambled eggs, rice and plantains, a small bowl with fruit salad, two glasses of orange juice, and a plate with fruit and flower decorations on a white wooden table.
  • Man slicing bread in a kitchen with various condiments and kitchenware in the background.
  • A meal spread on a white wooden table including yellow rice, a green salad, a vegetable salad, tortilla chips, and small bowls of sauce, with a person's hand holding a fork over the salad.

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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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!

I'M READY!
Four women enjoying a card game by the poolside in a tropical setting, with wooden and thatch structures and lush greenery in the background.

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.

the practices we’ll do

Yoga mats with wooden blocks in a bright, airy studio with large windows and green foliage outside.

Yoga Nidra

Recover from the business and fullness of the season and rejuvenate for years to come. This ancient practice referred to as “yogic sleep” is a sophisticated process of lying down and receiving guidance into the deepest state of dreamless sleep, where 30 minutes is the equivalent of 2.5 hours of sleep!

In this retreat, you will access this profound state, where the slowest brain waves occur, you body and mind heal, renew and you reclaim your capacity for the deepest sleep. There is no drug, device, protocol or any other treatment that improves sleep and wellbeing on all levels as much as yoga nidra. 

The daily classes will give you release in areas you’ve never been able to relax before, ever. The practice takes you deeply inward, softens you, and then expands you so that you become more rejuvenated and available for your life.

Two women lie on their backs on blankets and pillows on the floor, with folded blankets under their heads, in a room with wooden floors and windows.

Supreme Release Yoga 

Is profoundly blissful - it feels amazing and the more you do, the better you feel. It is supremely healing and transforms your mind & body from the inside out. This is not a yoga of stretching or tightening, it is a yoga of letting go, of learning to surrender and open - which is exactly what is needed for sleep.

This is a tantra approach and when we practice it we directly discover for ourselves the promise of yoga, true peace and awareness.

It looks like restorative yoga, but it’s much more. The meticulous alignments of the positions decompress your spine from the root to the top - releasing many deeply embedded muscle tensions and holding patterns, which can help you release the underlying thought patterns.

It is accessible, inclusive for any body and at the same time advanced, perfect for those who are sleep deprived and tense. 

Two cups of black coffee on saucers, with a teapot between them, on a patterned tablecloth with sunlight and shadows.

sleep coaching sessions

You will receive two workshops from a professional sleep coach. If you have difficulty falling asleep due to stress, anxiety or depression, unhelpful sleep habits, sleep apnea, restless leg or pain conditions, circadian rhythm issues.

If you have difficulty staying asleep and you’re not sure why, if you wake up too early and you’re not getting enough sleep. Or if you’re getting enough sleep, but you’re always feeling tired and not fully rested.

You will get sleep education and personalized solutions based in mindfulness for insomnia, CBT-I (cognitive behavioral therapy for insomnia) which is the gold standard treatment for insomnia these days, sleep behavioral techniques and relaxation techniques to rewire your system. Let’s get you sleeping better!

  • Colorful parrot flying with wings spread wide over green leafy trees and a blue sky.
  • A toucan with a rainbow-colored beak perched on a mossy branch with a small green plant.
  • People gathered around a bonfire at night, with sparks flying into the dark sky.
  • Close-up of a vibrant green tree frog with striking orange and black eyes, perched on a green plant stem.
  • A shirtless man with a beard and closed eyes, wearing jewelry, stands outdoors near a rocky stream, holding his hands over his chest in a meditative pose.
  • Tropical beach with white sand, ocean waves, and lush green palm trees under a partly cloudy sky.

WHY COSTA RICA

Woman standing in shallow ocean water with her arms outstretched and eyes closed, wearing a yellow crop top and matching skirt, enjoying the beach.

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. 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 sleep routine.

Join us and GET Long lasting sleep improvement!

BRING ON A NEW DEPTH OF SLEEP!

I AM IN!
White elevated house with large glass windows, surrounded by lush green tropical plants and trees, with a gravel pathway leading up to the front steps.

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 yoga classes and sleep education for six full days including Yoga Nidra (sleep meditation) and spinal decompression Restorative Yoga Therapy

  • Community gatherings, ceremonial bonfires and lots of deep conversation

  • All fees for amazing ACTIVITIES including river kayaking, snorkeling, a waterfall hike through the jungle on indigenous land, and beach time

  • Group Transportation to and from the airport at designated times

Aerial view of a lush green tropical forest meeting the shoreline with rocks and sandy beach, in the ocean with waves and some swimmers visible.

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 for extra services

  • Taxi transport and entrance fees for any private, individual trips

  • Souvenirs, spa services, taxis, laundry, etc.

A person kayaking on a calm river surrounded by lush green trees, with the sun shining through the foliage.
A woman standing on rocky shore with arms raised, facing a tall waterfall in lush green jungle.
A person walking into the ocean with a surfboard on a cloudy day at a tropical beach with palm trees and a small island in the distance.
People sitting on the sand with bare feet around a campfire on the beach at night.
People riding horses along the beach with trees and the ocean in the background.
A woman with long, wavy hair in an orange dress crouches on a rocky beach, smiling as she touches the water with one hand, with ocean waves and a cloudy sky in the background.

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 coach and C-IAYT (International Association of Yoga Therapists) bringing a unique blend of expertise in sleep science, psychology and mindfulness for sleep. Lauren is all about helping you to relax, let go, to be at peace and get deep, fulfilling sleep.

She works as a sleep coach for a primary care medical practice as well as a psychiatric clinic and sleep medicine center in the Bay Area, California, facilitating clinical treatments for sleep and circadian disorders. She also works with a virtual mental health clinic providing practice-based group therapy for young adults with trauma. She has guided over 3.7 million people to sleep through her partnerships with top sleep and meditation apps and is sought after for sleep meditation content creation. She is also on the leadership team at the Center for Mindfulness at Colorado State University and provides sleep education seminars.

  • "I rely on Lauren's relaxation meditations. I was fortunate to have spent sessions with her in person to learn the restorative yoga positions. She taught me how to rest and release tension in my body."

    Barbara E.

  • "Lauren was very helpful with my sleeping problems. I was having a hard time falling asleep. The sleep coaching she gave me was invaluable and I was able to fall asleep and get a good night's rest."

    Jennifer D.

  • "Lauren's mastery of spinal release helped me overcome years of chronic pain. She is one of the most compassionate and skilled yoga therapists I have ever worked with. She truly is a gifted healer."

    Rebecca K.

  • 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!

  • 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.

  • 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.

  • 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.

  • The climate is considered true rainforest, so it can be hot during the day and a little bit rainy at times, but it shouldn’t be too rainy this time of year.

    It cools off comfortably at night, but not so much that you need a jacket, a light sweater or shawl will be fine.

    February has days with highs of 84°F (29°C) and lows of 69°F (21°C). The sea will be mostly calm and it is super nice, warm water (like a bathtub, I always say!)

  • 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.

  • By all means, enjoy this beautiful, sacred land for as long as you want!

    The retreat is officially over at 9am Costa Rica time (MDT) on February 23rd, 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.

  • Please book your flight into the Juan Santamaría International Airport (SJO) into the city of San Jose, the FREE group shuttle will leave to take you to the retreat center at 10am on February 16th.

    The shuttle is comfortable, air conditioned and a smooth ride on paved roads. Our group transport will head back to the airport after the retreat on February 23rd at 9am.

    If your flights are on other dates and times, airport transportation is at your own expense, but we are happy to help arrange it.

    A shuttle ride is around 4 hours and is approximately $200 USD, the Caribe Shuttle company is the recommended way to get to Puerto Viejo / Sonora Jungle Retreat Center and you can book with them via this website - https://www.caribeshuttle.com/

    The public bus is $12 USD and if you choose to opt for getting a local bus (5-6 hours) the information on this website tells you what you need to know - https://www.puertoviejosatellite.com/bus-to-puerto-viejo.php

    You can also choose to fly from San Jose to Limon, and then take a taxi. The flight is an hour and the taxi is also an hour. Flights can be found via https://flysansa.com

    We can absolutely work together to easily find the best way for you to get to the retreat, and cannot wait to meet you!

  • 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.

  • Comfortable clothing for yoga and relaxation, as well as Caribbean rainforest appropriate gear, including:

    Flashlight or headlamp

    Toiletries

    Flip flops / sandals

    Flexible, soft clothes without hard waistbands for yoga classes (in order to comfortable lie down), layers are also a good idea as your temperature may fluctuate

    A blanket or something cozy for sound ceremonies and guided yoga nidra journeys.

    Mats will be provided and you can also bring things from your bedroom, but you may wish to bring your own cozy thing to add.

    Summer clothes

    Swimwear for the beach and pool

    Water flask

    Sun hat / sunscreen (reef safe please)

    Insect repellent / bite relief

    Ear plugs

    Resourcing object - something you can bring into our practices and also have in your room to help ground you and bring comfort, (for a example a stuffed animal or a meaningful stone)

  • Entry to Costa Rica is allowed for tourists with no visa needed in advance. You will typically be offered a 6 months tourist visa, depending on your country of origin.

    I recommend that you double check to make sure your passport is up-to-date.

    It is commonly required that your return flight ticket is booked upon entering Costa Rica.

  • This retreat is designed to be alcohol free, so having drinks at the retreat center or being under the influence is discouraged. This is an opportunity to explore all the factors that promote healthy sleep, and alcohol is not one of those.

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. I look forward to seeing you and helping you experience the restorative power of deep rest and sleep in paradise!

I'M READY!