Heart Mechanics Mini-Retreat

Heart Mechanics Mini-Retreat
Exploring Praise, Blame, and the Nervous System
at the Ethical Society of St. Louis

Join us for a half-day mindfulness mini-retreat designed to help us slow down, connect inward, and explore how praise and blame shape our experience. Using a neuroscience-informed approach, we’ll explore how our brains and bodies react to being praised, criticized, included, or excluded—and how we can build stability and compassion in the face of those experiences.

Register here by October 20 to participate since space is limited.

Why This Matters
Mindfulness practice strengthens the brain circuits involved in emotional regulation, attention, and empathy—skills that are essential for compassionate communication. When we are more aware of our inner experience and less reactive to praise or criticism, we can respond to others with greater care, curiosity, and choice.

We’ll begin with a short video on the neuroscience of reward, threat, and social belonging—how praise activates our brain’s reward circuitry and how criticism can trigger stress responses. Together, we’ll discuss what this means for our relationships and how mindfulness can help us meet ourselves and others with more understanding.

The heart of the retreat will follow a rhythm of alternating practices: seated meditation to calm the nervous system, walking meditation to bring mindfulness into movement, and silent journaling to integrate insights. You are welcome to journal about the theme or write freely about what’s most alive for you.

Retreat Agenda (4 Hours)

9:30 - 9:50am: Welcome & Opening

• Introductions
• Overview of the retreat flow
• Setting group agreements

9:50 – 10:10am: Science Spotlight

• Short video on the neuroscience of nervous system responses to perceived threats/rewards

10:10 – 10:40am: Group Discussion

• Share initial reflections and questions
• Set intentions for practice

10:40 – 10:55am: Mindful Tea Break
10:55am – 1:00pm: Practice Cycles (about 3 times)
Each cycle includes:

• 20 min seated meditation (calming the nervous system)
• 10 min silent journaling (integrating insights)
• 10 min walking meditation (mindful movement)

1:00 – 1:30pm: Closing Circle & Debrief

• Group discussion of what arose during practice
• Closing reflections and gratitude

### What to Bring & How to Sit

• A journal and pen
• Comfortable clothing for sitting and walking
• Your own meditation cushion, bench, or yoga mat if you’d like to sit on the floor
• Extra cushions to share are welcome (chairs will also be available for those who prefer sitting on furniture)
• A simple meal or snack to enjoy mindfully

This retreat is for anyone curious about how the brain and body respond to feedback—and how mindfulness practice can support emotional balance, presence, and resilience. All activities are optional—feel free to sit, journal, or simply rest as needed.