The Practice with Sandra Vanatko

One spot left for Costa Rica. One platform tent — queen bed, surrounded by nature, the most intimate way to land.

November 28 – December 5 at Blue Spirit in Nosara.

If something in you has been saying yes — this is your moment.

All other rooms are on waitlist only.

Deposit is $750. Balance due July 15th. Link in bio. ♡

When the mind won't stop — don't try to quiet it. Drop into the body instead. This is one of the simplest tools I know, and it works every single time.

Slide through and give it a try today.

Stay with it for 1–3 minutes and see what shifts. ♡

Get my free breathing guide here: https://www.sandravanatko.com/a-10-minute-reset-for-when-youre-running-on-empty-ads/

Something I've been looking forward to sharing —

June inside The Practice is going to be a meaningful month. We're going deeper into something I find genuinely fascinating — what becomes possible when we stop trying to fix our nervous system and start learning to truly listen to it.

Two live gatherings this month for members:

Monday June 2nd · 6:30pm CT
Practices for Better Sleep

Saturday June 27th · 9am CT
Finding Felt Safety and Pendulation — a live guided practice and real time demonstration of one of the most powerful tools I know for building real capacity in the nervous system.

New practices in the portal June 1st. More on all of this soon. ♡

If you've been thinking about joining The Practice — this is a beautiful month to step in. Link in bio. $39/month.

Get my free breathing guide: https://www.sandravanatko.com/a-10-minute-reset-for-when-youre-running-on-empty-ads/

Today I'm pausing. Really pausing. Placing my hand on my heart and feeling grateful — for the men and women who gave everything so that we could simply breathe freely.

Slide through for a short somatic invitation.

With so much gratitude. ♡

As we head into this long weekend, I wanted to offer you something a little different than the usual "enjoy your holiday" message.

Because here's what I've noticed — in myself and in so many of the people I work with. We treat rest like something we have to earn. We wait until we're depleted. We allow ourselves to pause only after we've done enough. And even then, the nervous system is often still running.

What if rest was something we could choose — deliberately, tenderly — before we hit empty?

Swipe through for a little reflection on what rest actually is, and a simple invitation to try it this weekend. Not as a luxury. Not as a reward. As a practice.

Notice what comes up when you give yourself permission to just... settle. That noticing is the beginning of everything. ♡

Wishing everyone a genuinely restful weekend — whatever that looks like for you.

When you're ready to make this a regular practice, The Practice is waiting.

This Saturday morning I’m offering something a little longer, a little slower, a little more spacious.

Pranayama · Mindful movement · Deep rest · A long meditation · Open Q&A

If you’ve ever thought I’m just not good at meditation — this one is for you.

Movement before meditation isn’t a workaround. It’s actually why mindful movement exists in the first place. When you notice what you’re noticing while you move — you are already meditating.

By the time we arrive and take our seat, the mind has already been given something to do. The body has already begun to settle. The stillness finds you rather than the other way around.

Saturday May 23rd · 9:30–11:00am CT · Online

Members — your link is in the portal. ♡

Not yet a member? Link in bio. $39/month.

I've been holding something quietly for a little while now, and I'm finally ready to let it out into the world.

There is another retreat coming. Puerto Rico. A gathering for men and women. The details are still taking shape — but I wanted to give those of you who have been asking, and those of you who felt something stir just now reading this, a little time to feel into it.

I'll share everything soon.

For now — just notice what comes up when you imagine a week away in a beautiful place, practicing alongside a small group, with nowhere to be and nothing to prove. That noticing is worth paying attention to. ♡

Drop a 🌊 in the comments if Puerto Rico is calling you — it helps me so much to know who's interested as I finalize the details.

This one is for you to actually try — not just read.

Wherever you are right now, whatever the day has brought you — this practice takes about 90 seconds and asks very little of you except your willingness to notice.

Swipe through and give it a go. You don't need a quiet room. You don't need to be in the right headspace. You just need three breaths and a little curiosity.

I'd genuinely love to know how it lands for you — drop a comment and tell me what you notice.

This is the kind of thing that sounds almost too simple until you actually feel it in your body. ♡ And if you want more of this — real, accessible somatic practice you can bring into your actual life — that's exactly what The Practice is. 300+ sessions, live gatherings, and a community doing this work alongside you.

🔗 Explore at memberships at sandravanatko.com

This weekend. These humans. This work. ♡

Sixteen of us gathered for four days of yoga, meditation, breathwork, somatic inquiry, and dyad practice — and what unfolded was something I’ll be sitting with for awhile.

We explored what it means to actually inhabit your experience rather than just think about it. We learned to notice what is alive in the body and stay with it — with kindness, with curiosity, without needing it to be anything other than what it is. We sat in long meditations, moved through yoga that asked the body to be the teacher, and practiced being truly witnessed in partner work without anyone trying to fix or explain what they found.

What we were really exploring all weekend was the difference between the contracted self that drives and judges experience — and the loving awareness that is vast and open enough to hold all of it without an agenda.

What I witnessed in this room touched me. The courage it takes to turn toward yourself with genuine kindness — to stay with what you’ve been avoiding, to notice what is noticing — is not a small thing.

Every single person in this photo did that this weekend. ♡

The seat of loving awareness you found is not a retreat experience. It was always already yours.

The Practice with Sandra Vanatko
Retreats · Membership · Somatic Mentoring
sandravanatko.com​​​​​​​​​​​​​​​​

❤️❤️❤️

This retreat isn't for everyone. And I mean that in the warmest possible way.

A Week to Land — my women's retreat in Nosara, Costa Rica this November 28 – December 5 — is designed for a specific kind of person.

Not a level of experience. Not a fitness standard. It's for the woman who is stretched thin and knows it. The one who is "doing fine" by every external measure, and still feels something quietly depleted underneath. The one who has been meaning to actually rest — not crash, but genuinely rest — for longer than she can remember.

It's for her if she's been craving something more embodied than a vacation and more spacious than a workshop. If she wants to practice in a way that meets her life. If she's ready for a week where she doesn't have to be "on."

Blue Spirit Retreat Center in Nosara holds this beautifully — the ocean, the jungle, the rhythm of a place that has been holding retreatants for decades. Our days will be gentle and full of choice: morning yoga and breathwork, somatic meditation, deep rest, free time, and the particular kind of connection that happens in a small group of women who all showed up for the same thing.

One room remains. So now is the time if you've been sitting with this. ♡

🔗 All details and registration at sandravanatko.com.