DORMITORY: 150 USD

TWIN ROOM: 180 USD

PRIVATE ROOM : 210 USD

Price PER PERS

2-Day Residential Retreat in Phnom Penh, Cambodia

Welcome to an intimate retreat combining ancient wisdom with modern practices. Under the guidance of three distinguished practitioners, you'll experience the potential of Sound, Qigong, breath-work, Yoga and meditation in a peaceful sanctuary.

This workshop includes theory and lots of practice, where you will learn/refresh knowledge on each of these fields, then apply to each other, and develop a "flow" which you will be able to use in your own home or studio.

Course accredited with a certificate of completion from Yoga Alliance International

• Limited to 6 participants

• Suitable for those with basic yoga and meditation experience, looking to expand their practice with breathwork, meditation and sound

• Moderate fitness level recommended

1st session: January 4th and 5th, 2025 (1st course discount 15%)

2nd session: January 10th and 11th, 2025 (2nd course discount 5%)

OVERVIEW

This intimate six-person retreat offers an affordable and unique opportunity to expand your wellness journey beyond traditional yoga and meditation. By combining sound healing, breathwork, Qicong and advanced meditation in a personalized setting, you'll discover or refine powerful tools for relaxation, self-discovery, and inner growth. Whether you're a yoga teacher looking to expand your practice or someone seeking deeper dimensions of mindfulness, our expert facilitators will guide you through transformative techniques that blend ancient wisdom with modern approaches.

Included

- 6 nourishing vegetarian meals (vegan options available), unlimited herbal teas and filtered water

- Transport to/from Phnom Pehn airport

- Private or shared room, or dorm, and wifi

your guides

schedule

logistics

• Patrick - Sound Therapy Specialist and Buddhist Scholar

  • Studied philosophy and Buddhism under His Holiness the Dalai Lama and in traditional monasteries (Tushita, Sivananda, Kailash) in the Himalayas

  • Certified and experienced in breathwork (O2Collective), anatomy, plant-based nutrition (Cornell), Hata and Aerial yoga (Sivananda, Ulu, Blue Indigo, Kailash), Sound therapy (Kailash, Royal Certified)

• Jan Koyama - Qigong and Meditation Master

  • Trained and experienced in traditional Qigong

  • Certified Vipassana meditation teacher (Goenka tradition)

• Senior teacher: Senior Yoga Instructor

  • Specializes in Hatha Yoga with many certifications from serious genuine yoga schools

Your journey will be guided by three extraordinary practitioners: a Buddhist and Yoga scholar and sound therapy expert who bridges ancient wisdom with modern techniques, bringing profound meditation insights and diverse modalities including breathwork and yoga; a deeply experienced yoga master whose authentic training in traditional Hatha practices ensures safe and transformative movement experiences; and a meditation and Qigong expert who offers powerful tools for energy cultivation and inner stillness through time-tested Eastern practices. Each guide brings decades of dedicated practice and teaching experience, offering you a rare opportunity to explore wellness through multiple complementary approaches.

Arrival Day

After 3:00 PM: Check-in

7:00 PM: Welcome circle, orientation and introductions, followed by dinner

Its best to arrive the evening prior to the beginning of the workshop. This will allow you to settle and recover from your travels, get familiar with the place, meet the facilitators, the participants, the staff. Upon registration, remember to specify of you need complementary pickup from the airport, and of you have specific requirements. 

Our first day is a journey through the fundamentals of energy and sound healing, where you'll learn to harness three powerful tools for wellbeing, beginning with ancient Qigong practices to awaken your body's vital energy. Experience the profound power of turning inward through mindful silence. While we'll share insights and experiences together, this retreat creates an intentional space for self-discovery through quiet contemplation. During our shared meals and activities, you'll learn to fully immerse yourself in each moment - savoring every bite, observing your thoughts, and connecting deeply with your inner experience. This gentle practice of present-moment awareness becomes a gateway to deeper self-understanding and lasting peace. You'll then explore the science and practice of sound - understanding how different vibrations can calm your nervous system and promote deep healing. Through guided breathwork sessions, you'll discover how conscious breathing can transform your mental and physical state. The day culminates in an immersive evening sound bath, where all these elements merge to create a profound relaxation experience. Each practice builds upon the previous one, giving you practical tools to continue your wellness journey long after the retreat.

Your second day deepens the journey through gentle yet powerful practices

Starting with sunrise meditation and flowing Qigong movements, you'll enter a state of natural clarity and presence.

The morning unfolds with transformative breathwork and an uplifting aerial yoga session that playfully builds strength and flexibility. We will learn Pranayama and how to benefit from these practices.

As the day progresses, you'll learn hands-on sound healing techniques to take home, followed by the deep release of Yin Yoga.

The retreat culminates in a moving farewell ceremony by the Mekong River, where group chanting and sunset meditation create a perfect closing to your transformative journey.

Altough you could move on to your next journey in Cambodia or elsewhere, we suggest you stay a few more days to integrate learnings, solidify your practice, and continue to enjoy the peaceful and rejuvenating energy you've generated.

Day One

Morning

6:00 - 7:00 AM: Qigong Foundations and practice with Master Koyama

7:30 - 8:15 AM: Mindfully Eating Breakfast

9:00 - 10:45 AM: Breathwork Foundations and practice

11:00 - 12:15 PM: Sound Therapy Lecture & Practice

12:30 - 1:30 PM: Lunch & Rest

Afternoon

2:00 - 3:45 PM: Sound & Consciousness Practice

4:00 - 5:30 PM: Sunset gazing, personal Time

6:30 - 7:00 PM: Dinner

7:30 - 8:30 PM: Evening Sound Bath

9:00 PM: Rest

Day Two

Morning

6:00 - 7:00 AM: Sunrise Meditation, gentle Qicong practice

7:30 - 8:15 AM: Silent Breakfast

9:00 - 10:00 AM: Breathwork

10:15 - 12:00 PM: Gentle Aerial Yoga (flexibility, balance and strength)

12:15 - 1:45 PM: Lunch & Free Time

Afternoon

2:00 - 5:00 PM: Putting it all together: Breathwork, Sound Bath, Mantra chanting, Meditation

5:30 - 7:30 PM: Farewell Circle , Mantra chanting, Sunset gazing by the Mekong, followed by dinner and closing remarks

Prerequisites

- Basic meditation and yoga experience

- No smoking or drinking alcohol in our retreat

- Willingness to observe periods of silence and respect other participants

- Open mind and heart

- Good general health

Accommodations

- Comfortable single, shared rooms or dorms

- Private bathrooms (except dorms)

- Yoga mats provided

- Beautiful garden and riverside setting in a traditional Krmer vilage

What to Bring

- Loose, comfortable clothing

- Personal journal (we don't provide paper manuals)

- Your own water bottle

Location

Puk Russei village, near Phnom Penh, Cambodia, along the Mekong river, 1 hour from International airport (transport included)

https://maps.app.goo.gl/3ZWVTv8Ecxx8Wno56

scroll down for more detailed information

A Note from the author

We are in an exciting time where science increasingly affirms what many ancient traditions have long understood: practices like yoga, Qigong, sound healing, and breath-work offer profound benefits for both mind and body. This retreat is designed to give you a personal experience of these time-tested methods, some of which date back thousands of years.

Meditation is an excellent foundation for cultivating mindfulness, reducing stress, and achieving mental clarity. However, adding breathwork, mantras, sound therapy, and Qi Gong can enhance its impact, creating a more comprehensive approach to mind-body wellness.

I have long searched for a school or mentor bringing together these disciplines, yet I believe and experienced their effects on myself and clients' well-being, and this is the main reason this workshop has been created.

Breathwork: Engaging the Nervous System - Breathwork techniques actively regulate the autonomic nervous system, affecting heart rate, oxygen flow, and overall relaxation. Different breathing patterns inspired by Yoga and modern techniques, like diaphragmatic or box breathing, Holotropic and Wim Hof breathwork, can help achieve various states (calmness, alertness) more quickly than meditation alone.

Mantras: Focusing the Mind and Emotions - Mantras provide a mental anchor through sound and repetition, intensifying focus and cultivating emotional states like peace or compassion. The vibrational aspect of mantras stimulates the parasympathetic nervous system, bringing stability and relaxation.

Sound Therapy: Healing Through Vibrations - Sound therapy uses instruments like singing bowls, handpans, bells and gongs to create frequencies that promote relaxation, potentially shifting brainwaves to restful states (alpha or theta) and aiding in cellular healing. The vibrational quality of sound can help release physical tension, enhancing both relaxation and clarity.

Qi Gong: Aligning Energy Flow - Qi Gong combines mindful movement, breath, and focused intent to cultivate and balance qi (life energy). This practice activates energy channels throughout the body, promoting physical flexibility, resilience, and mental clarity. Qi Gong’s gentle movements help release energy blockages, improve circulation, and reinforce the mind-body connection, making meditation more effective.

Synergy of Combined Practices - Together, these practices form a synergistic approach that engages the mind, body, and energy systems. Breathwork primes the nervous system for calm, mantras stabilize focus, sound therapy deepens relaxation, and Qi Gong balances the body’s energy. This holistic approach enhances the benefits of meditation, facilitating a quicker and deeper pathway to mental, emotional, and physical well-being.

In summary, meditation, when combined with breathwork, mantras, sound therapy, and Qi Gong, leads to a more profound and multifaceted transformation, addressing stress, mental clarity, physical health, and energy alignment for a fully integrated wellness experience.

We encourage you to explore, practice, and discover which tools resonate most in supporting your well-being. This retreat offers a doorway into these practices, empowering you to make informed choices about what truly benefits you. Self-discovery is a never-ending journey, grounded in both tradition and thoughtful inquiry.

A note on the location: Blue Indigo is located in a village 45 minutes from Phnom Penh, the capital city, and was built from the ground-up for Wellness retreats, alongside the Mekong river. We offer simple accommodations (no AC but fans, no TV but books, wi-fi but encouraging to stay off-grid) with healthy homemade food.

Q&A

You didn’t come this far to stop

• Is sound healing a medical therapy?

  • Sound healing is sometimes surrounded by pseudoscience, but there is credible research supporting its benefits for relaxation and mental wellness. From our experience as certified yoga practitioners, nutritionists, meditators, and musicians—and backed by scientific studies—we've observed how sound can help alleviate stress and promote well-being. Although we are not medical doctors and cannot claim to "cure" with sound, we are dedicated to guiding you through techniques that use sound, breathing, movement, and energy circulation to support your health and mindfulness.

    Our approach centers on improving overall well-being, drawing from methods that have been shown to enhance relaxation, reduce anxiety, and increase focus. Sound therapy, particularly with tools like singing bowls, binaural beats, and chanting, has been shown in studies to lower stress markers such as cortisol and stimulate brain waves linked to relaxation and mindfulness. Our goal is to teach you how these practices can complement other wellness approaches, fostering a more balanced and mindful state within the time we have together, and long after.

• What is breath work?

  • Its a science and an art which allows you to gain harmony/balance simply with the control of breath. Breathwork is said to be more efficient than meditation to gain inner peace.

• Do you provide course materials?

  • Yes there will be summary sheets distributed, to help you learn and remember. However it is proven that taking notes by writing (pen and paper) will anchor your learning more than reading or listening so we encourage note-taking. We run a structured class with lots of white board and Q&A.

• Do we stay in silence all day or just meals?

  • We promote Noble Silence during the meals, to allow guests to reflect on their sessions. We have plenty of time to exchange experiences, travel tips and others outside of the sessions. Obviously during our sessions, you are welcomed to comment and ask questions.

• What kind of equipment will we learn to use?

  • We have bowls brought back from the Himalayas during our training there, Handpans, bells, gongs, drums, flutes, and more. These bowls were carefully selected based on their sonority, resonance, feeling. We do not sell equipment.

• What levels of Yoga practiced?

  • We tailor the classes based on your comfort. Our teacher is very experienced and will run sessions to awaken your senses, but also relax you and keep you in the moment.

• What is the certificate delivered?

  • We deliver a certificate of completion, from our Yoga school and Yoga Alliance International, which will certify you attended to course. For further training and becoming a teacher, we recommend to teach at least 60 sessions with friends and guests, and expand your learnings with lots of reading and other courses.

Research References & Links

Here is a compilation of research papers and articles that support the concepts of sound baths, Qigong, breathwork, and yoga. Good reads prior to the workshop.

Sound:

1. Effects of Singing Bowl Sound Meditation on Mood, Tension, and Anxiety

This study found that participants who engaged in Tibetan singing bowl sound meditation experienced significant reductions in tension, anxiety, and depressed mood. The research highlights the potential of sound healing to enhance emotional well-being.

https://pmc.ncbi.nlm.nih.gov/articles/PMC5871151

2. Binaural Beats and Their Effects on Anxiety

Research indicates that binaural beats can effectively reduce anxiety levels. A study involving military personnel demonstrated that music embedded with binaural beats significantly alleviated post-employment chronic stress.

https://www.singaporetech.edu.sg/news/sound-therapy-and-binaural-beats

3. Sound Baths and Their Therapeutic Benefits

A 2022 study reported that sound baths using singing bowls were associated with increased spiritual well-being and reduced tension and depressed moods, suggesting their effectiveness as a holistic wellness practice.

https://www.forbes.com/sites/traversmark/2024/01/16/a-psychologist-explores-the-healing-power-of-sound-baths

4. Positive effects of Mantras

https://www.jetir.org/papers/JETIR2403569.pdf

Qigong:

1. Effects of Qigong on Health Outcomes

A systematic review found that Qigong practice is associated with improved physical health outcomes, including reductions in chronic pain and enhanced quality of life for individuals with various health conditions.

https://www.ncbi.nlm.nih.gov/books/NBK77238/ (not from search results but relevant)

2. Qigong and Mental Health

Research indicates that Qigong can significantly reduce symptoms of anxiety and depression while improving overall mental well-being. This ancient practice promotes relaxation and mindfulness through controlled breathing and movement.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6524393 (not from search results but relevant)

Breathwork:

1. Effect of Breathwork on Stress and Mental Health: A Meta-Analysis

This meta-analysis evaluates the efficacy of breathwork interventions in reducing stress, anxiety, and depressive symptoms. The analysis included 12 randomized-controlled trials with a total of 785 participants, revealing a significant small-to-medium effect size for breathwork in lowering self-reported stress levels compared to control conditions. The findings suggest that breathwork can be effective for improving mental health outcomes.

https://pubmed.ncbi.nlm.nih.gov/36624160

2. Brief Structured Respiration Practices Enhance Mood and Reduce Negative Emotion

This study investigates the effects of different breathwork techniques, particularly cyclic sighing, on mood improvement and anxiety reduction. Results indicated that participants engaging in breathwork experienced greater increases in positive affect and reductions in respiratory rate compared to those practicing mindfulness meditation, highlighting the potential of breathwork for enhancing emotional well-being.

https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947

3. How Breath-Control Can Change Your Life: A Systematic Review on Slow Breathing Techniques

This systematic review examines the physiological and psychological effects of slow breathing techniques, demonstrating their association with increased heart rate variability, reduced anxiety, and improved overall psychological well-being. The review emphasizes the importance of voluntary breath control in promoting relaxation and emotional regulation.

https://pmc.ncbi.nlm.nih.gov/articles/PMC6137615

These studies collectively highlight the mental and physical health benefits of breathwork practices, supporting their use as therapeutic interventions for stress management and emotional regulation.

Yoga:

1. Yoga's Effects on Mental Health

A meta-analysis found that yoga practice significantly reduces symptoms of anxiety and depression while enhancing overall psychological well-being, supporting its use as a complementary therapy for mental health issues.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10750402/pdf/fpsyg-14-1283172.pdf

These studies collectively underscore the therapeutic potential of sound healing, Qigong, breathwork, and yoga in promoting mental and physical well-being