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The Better Sleep Retreat

– improve your sleep quality with meditation

1-day non-residential retreat

9.30 am – 4 pm Sunday 2 May

Lifeflow Studio


Are you worried that you aren’t getting enough sleep?

Maybe you can’t get to sleep, can’t stay asleep or suffering from poor sleep quality. You don’t need a scientific study to confirm what the result is!

– Feeling tired

– Unmotivated

– Difficulty concentrating or remembering things

– Worrying about how this is affecting your health and wellbeing.

Can meditation help? Yes!

This one-day retreat will focus on how you can use meditation & mindfulness skills* for managing your sleeping issues. We’ll explore some of the common issues from a meditation perspective, helping you to gain a greater understanding of what can impact sleep quality. Simply having this knowledge can be an enormous help with managing your emotional responses to sleep disruption.

You’ll also learn some highly practical meditation techniques to use at night. Exercises you can do before going to bed, or if you wake up in the early hours, or when you just cannot sleep at all. Over the last few decades, we’ve had countless reports of students gaining great benefit in helping to solve a range of sleep issues.

Plus, we’ll guide you through some enjoyable exercises that can relax you to the edge of sleep.

Yes, it can be done!

This is also an opportunity for you to deeply relax and be looked after. Let us take care of everything including a delicious vegetarian lunch and morning tea. To start you on your good sleep journey the retreat will also include time to relax your body and calm your mind with restorative yoga and guided deep relaxation sessions.

A great way to unwind, reset and let go of the worry that comes with having sleep problems.

*Meditation & mindfulness approaches can be incredibly effective for occasional and regular sleep disturbances, but there are situations which may not improve significantly with these techniques. However, having a greater understanding of what is going on can help, and even if you can’t get to sleep there are still ways you can use that time more effectively with meditation practices.

Retreat prices

full price
early bird price
1-day retreat – standard rate
1-day retreat – concession
Members discounted rate
Early bird discount will be applied after you have selected the full price item in your cart.

Early bird special

Book and pay in full by Tuesday, April 6 and receive a 10% discount off the Standard and Concession rates. Not valid with other discounts.

Early bird discount will be applied after you select the full price option in your cart.

Members discounted rate applies at all times.


The concession rate is available for people who currently hold one of the following:

  • Full time student card
  • Health Care card
  • Pensioner Concession card

Please have your card details ready for phone bookings. For online bookings send your card details to, thank you.


You can book online, over the phone (08 8379 9001) or in person at our studio with your Visa or Mastercard.

See more for bookings, cancellations and refunds policy.

A simply wonderful experience like nothing I have encountered before. It is amazing what insight one can get from stillness and silence.
- Jane, Tara Hills retreat
A fabulous weekend. Thank you.
- Julie, Tara Hills retreat
Calmness, sincerity and skill of instructors was comforting and appreciated. A very special centre and well-designed retreat program. Thank you.
- Student, Tara Hills retreat
Thank you so much for the generosity you all bring to your teaching.
- Lauren, Tara Hills retreat
A fantastic introduction to the world of meditation. Extremely useful, practical and relatable. I will be back!
- Justina, Tara Hills retreat

Retreat fee includes

  • Guidance throughout the day in retreat. There are 7 sessions on the day, including meditation, deep relaxation and gentle yoga.
  • Retreat handout with a summary of the theory being presented.
  • A delicious vegetarian morning tea and lunch. (If you have any special food requirements, eg gluten-free, lactose intolerance etc, please bring any additional items you may need; soy milk is provided.)
  • Highly qualified teachers on this retreat – you can check your meditation and yoga experiences and get some guidance during the retreat.
  • Find out what to expect on a Lifeflow Studio Retreat and answers to frequently asked questions on our Lifeflow Studio Retreats FAQ page.

A delicious vegetarian morning tea and lunch. (If you have any special food requirements, eg gluten-free, lactose intolerance etc, please bring any additional items you may need; soy milk is provided.)

9:15 arrival for a 9:30 start

9:30 – 10:15 – Introduction and guidelines for good sleep session

10:20 – 10:45 – Guided meditation

10:45 – 11:15 – Morning tea

11:15 – 12:00  – Meditation and sleep theory session 

12:00 – 1:00 pm – Restorative yoga

1:00 – 1:45 pm – Lunch

1:45 – 2:15pm – Deep relaxation

2:15 – 2:30 – Rest time

2:35 – 3:15 – Managing stress and energy levels session 

3:20 – 3:50 – Guided meditation

3:50 – 4:00 – Closing session

Lifeflow retreat practice gives you time to rest, to restore your energies and the opportunity to let go of deadlines and busyness. You can learn to nurture yourself, restore a sense of balance and well-being. See our Lifeflow Studio Retreats FAQ page for more.

No prior meditation, yoga or retreat experience is required to attend this retreat. You will be guided by a team of experienced teachers who can help answer any questions that may arise during the retreat. All meditation sessions are guided and there is a theory class each day to support the understanding of the practical sessions.

We suggest that you wear comfortable clothing – for the meditations you can be sitting on a chair, using a stool, or even lying down on a mat.

Our studio is air-conditioned, so you may like to bring an additional layer to put on if the air temperature is too cool for you.

Each day there will be a gentle Yoga session, so please wear clothing that will be comfortable for exercising. There is space for getting changed if you would like to bring a change of clothes for the yoga session. You are welcome to bring your own yoga mat and bolster if you have them.

Optional: if you like to take notes then bring a pen and notepad. And you are welcome to bring your own water bottle.

As places are strictly limited on our retreats, we have adopted a cancellations and refunds policy. See Cancellations and Refunds for Studio Retreats for full details.

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Meditation retreats

Meditation retreats

Throughout the year we offer a range of high quality weekend retreats at Tara Hills Retreat Centre, which is only 45 minutes drive from Adelaide.
Tara Hills Retreat Centre

Tara Hills Retreat Centre

Tara Hills is set amongst the rolling hills, large gum trees and abundant bird life of peaceful Native Valley ...
Meditation retreat FAQs

Meditation retreat FAQs

Find out more about what meditation retreats are for, what to expect, what to bring, what food we provide and more.
In person Learn to Meditate courses and retreats are back – we are practicing Covid-safe operation procedures. Online options available too. Find out more In person Learn to Meditate courses and retreats are back – we are practicing Covid-safe operation procedures. Online options available too.
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