Modern life pulls us out of rhythm.
​
We become overstimulated, under-rested, overfed but undernourished. Disconnected from nature, community, and our own internal cues.
​
Over time, the body adapts by staying in a state of chronic stress:
-
Digestive imbalance
-
Anxiety + fatigue
-
Emotional numbness
-
Cravings + blood sugar dysregulation
-
Inflammation + burnout
-
Disconnection from intuition and body trust
The Wild Within Retreat is a guided return.
​
Over three days, we gather in community to slow down, regulate the nervous system, reconnect with the body as an ecosystem, and remember what it feels like to be fully human again... Rooted, relational, and alive.
​
Through nutrition, somatic practices, nervous system work, movement, storytelling, and time in nature, we explore what it means to come home to ourselves.
Everything you need to know...
What You'll Experience
This retreat is intentionally designed to help you slow down, reconnect, and remember what it feels like to live in rhythm with yourself. Through a thoughtful blend of science, nature, movement, reflection, and meaningful connection, you'll experience practices that support your health at every level of your system: Body, mind, nervous system, and spirit.
Throughout the weekend, you can expect:
Evidence-Based
Workshops
Learn how the nervous system, gut microbiome, circadian rhythm, and daily habits influence your physical and emotional well-being—and discover practical ways to support your body's natural rhythms.
Transformational
Reflection & Ritual
Explore limiting beliefs, reconnect with your authentic self, and participate in guided journaling, storytelling, and a meaningful fire circle designed to help you release what no longer serves you and reclaim what feels most true.
Nature
Immersion
Experience the healing power of slowing down outdoors through mindful walks, quiet moments in nature, and the restorative beauty of winter in the Pacific Northwest.
Nourishing
Community
Share meals, conversations, laughter, and space with a small group of people who value authenticity, curiosity, and wholehearted living. Many participants tell us that the connections they make become one of the most meaningful parts of the weekend.
Practical
Integration
Leave with more than inspiration. You'll create your own personalized "Wild Rhythm"—a realistic plan to help you carry the practices, insights, and rhythms from the retreat into your everyday life long after the weekend ends.
Meet Your Facilitation Team
Meet the Hearts Behind the Retreat
We come from different backgrounds which span from nutrition, mental health, somatic practices, movement, and community care... But we share a common belief:
​
Healing does not happen through information alone.
​
It happens through safety, connection, embodiment, and belonging.
​
Each team member brings a genuine and authentic piece of a puzzle that creates real magic at our retreats and events! You're in good hands with our crew. Learn more about the team and what they'll be offering at The Wild Within Retreat.
Katie Hart, MS, CN, LMHC
(she/her)
Katie Hart, MS, LMHC, CN, is the founder of Hartsspace Mental Health & Nutrition, where she blends integrative mental health counseling with functional and nutritional medicine. Her work is rooted in the belief that healing happens when we care for the whole person—mind, body, relationships, and community.
​
Katie's passion for this work grew from her own journey of healing her relationship with food, alcohol, and the deeper questions that shaped her life. Studying natural medicine introduced her to nutrition, Chinese medicine, Ayurveda, the microbiome, and the incredible wisdom of the human body. Today, she helps others reconnect with that wisdom through science, compassion, and authentic human connection.
​
As a co-creator of The Wild Within, Katie believes that healing is amplified in community. She is passionate about creating spaces where people feel safe enough to be fully seen, deeply connected, and inspired to rediscover the wild, authentic parts of themselves.
Michelle Benson, MS, CN
(she/her)
Michelle Benson, MS, CN, is a Functional Medicine Nutritionist and Mind-Body Eating Coach who helps individuals reconnect with their bodies through nutrition, nervous system support, and sustainable lifestyle practices. Her work bridges the science of functional medicine with the lived experience of healing, emphasizing body trust, regulation, and individualized care. At The Wild Within Retreat, Michelle will guide participants in exploring the body as an interconnected ecosystem and discovering practical ways to cultivate rhythm, resilience, and nourishment in daily life.
Oriana Cozzolino, LICSW
(she/her)
Oriana Cozzolino, LICSW is a therapist, educator, and advocate for trauma-informed body-centered healing. She specializes in working with First Responders to build resilience by integrating somatic approaches with practical tools for lasting change. Beyond her clinical work, she is an engaging presenter, conscious dancer, and Yoga instructor, empowering audiences to care for themselves while serving others. At the Wild Within she will be collaboratively leading dance and a yoga session, along with being available for consultation and connection.
Lindsay Stokes, MSS
(she/her)
Lindsay is a certified embodiment Coach, dance instructor, and lifelong lover of movement who helps people reconnect with themselves through embodied awareness, compassionate inquiry, and joyful expression. With over 19 years of teaching dance and a master’s degree in Social Science focused on challenging weight stigma and shifting cultural narratives toward greater body acceptance and compassion, she brings both professional expertise and lived experience to her work.
Lindsay believes the body holds deep wisdom and that true transformation comes from aligning with mind, body, and spirit. Through embodiment, movement, community, and spiritual practice, she creates spaces where people can reconnect with themselves, explore authentic self-expression, and cultivate a more trusting and freeing relationship with their bodies. Through her one-on-one embodiment sessions and at our HartsSpace retreats, Lindsay guides people home to their bodies while continuing to be guided home to her own purpose—supporting others in discovering greater presence, freedom, and the joy of feeling fully alive through the healing power of embodiment.
Stef is the owner of Sound Strategy Marketing and a marketing strategist with nine years of experience helping businesses tell authentic stories that connect with people. Before starting her business, Stefanee's roots were in retreat coordination with HartsSpace, and she has been part of The HartsSpace Retreat team for seven retreats. During each retreat, she captures the meaningful moments that make the experience so special, creating photos and videos that help future attendees envision themselves there. Beyond documenting the weekend, Stefanee enjoys connecting with participants, supporting the flow of the retreat, and helping create an environment where women feel welcomed, seen, and free to be themselves.
Stefanee McDonald
(Stef, she/her)
Your Weekend at a Glance
Friday | Arrive & Land
From the moment you arrive, you'll be invited to slow down.
​
Settle into your room, explore the beautiful surroundings, enjoy a nourishing dinner, and meet your fellow retreat participants during our Welcome Circle. Together, we'll explore how modern life has pulled us away from our natural rhythms and begin creating a space of safety, curiosity, and connection.
​
We'll close the evening with a deeply restorative yoga practice and Yoga Nidra to help your body settle, unwind, and prepare for the weekend ahead.
Saturday | Remember Your Wild
Saturday is a day of reconnecting—with your body, your story, and your authentic self.
​
We'll begin with gentle movement and meditation before exploring the connection between the nervous system, gut microbiome, circadian rhythm, and the environments that help us thrive. Throughout the day, you'll experience a blend of science, reflection, embodied movement, lymphatic support, nature immersion, and creative expression.
​
As the sun sets, we'll gather around the fire for an evening of storytelling, reflection, and ritual—creating space to release old patterns, reconnect with what matters most, and witness one another with compassion and authenticity.
Sunday | Integrate & Return
Our final morning is devoted to bringing the experience home.
​
We'll begin with an optional circadian rhythm morning practice before exploring how to create your own "Wild Rhythm"—a personalized plan for carrying the insights and practices from the retreat into everyday life.
​
We'll close our weekend together with a final circle, meaningful reflection, and a special Wild Within ceremony before heading home feeling grounded, connected, and deeply supported.
Throughout the Weekend
In between workshops and guided experiences, you'll have plenty of space to simply be.
​
Enjoy nourishing seasonal meals, quiet moments in nature, time to journal or rest, meaningful conversations with fellow participants, and opportunities to slow down without the pressure to always be doing.
​
Some of the most transformative moments happen in these quiet spaces—in a conversation over tea, a peaceful walk through the trees, or a few uninterrupted moments of stillness.
Your Home for the Weekend
We're beyond excited to return back to where our retreats started! Nestled along the peaceful shores of Hood Canal, The Sacred Waters Center for Restoration & Retreat (formerly known as Harmony Hill) offers a beautiful blend of cozy accommodations, forest trails, gardens, gathering spaces, and waterfront views.
Throughout the weekend, you'll have space to rest, reflect, connect, and immerse yourself in nature—all while enjoying the comfort of this thoughtfully designed retreat center.
​
Whether you prefer the solitude of your own room or enjoy sharing the experience with a friend or fellow retreat participant, we offer several lodging options to fit your comfort level and budget.
​
Read more about Sacred Waters lodging here
