Workshops

Sacred Transitions: Micro-Retreat

Guided by Rebecca James-Alsum & Kyle Leia Heyesen

January 1st, 2025

1:00 - 4:00 pm

Suggested Cost of $75*

*This workshop is offered on a sliding-scale basis with a suggested donation of $75. Please pay what you can, with a minimum donation of $35. If cost is a barrier, please reach out—we welcome all regardless of ability to pay.

Micro-Retreat offered in-person only.

Enter the New Year with intention.

Equip yourself with clarity and purpose for your journey of continued awakening and healing.

  • Pause and Reflect: Take a break from the rush of urgency culture and join Kyle and Rebecca for a Sacred Transitions Micro-Retreat, a mindful way to cross into 2025.

  • Inward Journey: Connect with your Inner Knowing through Yin yoga and the healing sounds of cello, guiding you to honor this Sacred Transition and the intuition of your body.

  • Cultivate Awareness: Develop deeper mindfulness to intentionally design your life, planting the seeds for actualizing your dreams and creating the conditions for growth.

  • Reflect on 2024: Take time to recall the past year with gratitude, release what no longer serves you, and prepare to begin anew.

  • Craft Your Vision for 2025: With purpose, reflect on all domains of your life, envisioning and dedicating yourself to the year ahead.

  • Experiential Practices Include:

    • Yin yoga

    • Healing cello vibrations

    • Meditation and ritual

    • Writing and poetry

    • Visioning and Sankalpa (intention setting)

Special Events

Writing in the Rose

First Thursdays of the Month

5:30 - 6:30 pm

Led by Melissa Hepokoski 

Donation-Based

please follow this link to make a donation to the studio

Writing in the Rose intends to provide participants with a dedicated time and space for writing. Melissa will begin the session with some optional grounding exercises, which are designed to help you settle into the space and focus. These exercises are entirely optional but can be beneficial in centering your mind and preparing you for the writing process. Following this, we will dedicate the remainder of the session to free writing. This is an open-ended time for you to write whatever comes to mind, allowing for creativity and self-expression. At the end of the session, we will have a brief check-in to share our experiences and any thoughts that emerged during the writing time. This structure aims to foster a supportive and productive environment for all participants.

The Rose Studio (street level) is located at 18 1st Ave West, the door just to the left of Svälja's main studio entrance. The space is roomy with two private bathrooms.  There are mats and props available, but feel free to bring your own mat if you like. There is no fee to join this session, however you may want to donate to Svälja for the use of the space.  A suggestion is the amount you might spend at a coffee shop. Please use this link if you would like to make a donation.  

Intro to Mindfulness Meditation

With Lisa McKhann

Wednesdays, 9:00 - 10:00 am

November 20 & 27 | December 4 & 11

Minimum requested contribution for this class is $5. Additional contributions appreciated.

Held in Svalja Whole Being’s Rose Studio.

Join teacher Lisa McKhann to begin or re-energize your mindfulness meditation practice. 

Learn the basics of “insight meditation” (based in Theravada Buddhism), how we still the mind with compassion and awareness, letting insights arise from the body’s wisdom. Practice mindfulness of breath, thoughts, emotions, all with a light touch and a tender heart.

Each class will include a brief talk, guided meditation, and time for questions. 

Any proceeds beyond covering room rent will go to a local food shelf.

Lisa McKhann is finishing a two-year training with renowned meditation teachers, Jack Kornfield and Tara Brach.

She also is cerified as a 200-level soma yoga instructor.

Yin & Live Healing Sounds

With Miriam Hanson, Kristy Marie Chisti & Shane Nelson

One Thursday per month

7:00 - 8:15 pm

Please check our schedule for upcoming dates!

Cost: 2 Credits

The intentional, curated sounds of live guitar, vocals, and harmonium guide you on an illuminating soundscape to support your whole-being release during this Yin Yoga practice. Yin Yoga is a therapeutic, slow-paced form of yoga where postures are held passively with the support of props for longer periods of time (1-10 minutes) to move into our connective tissue and activate sensation to release and open more deeply. The interplay of music and deep fascial release encourages discerning awareness within the physical and emotional bodies.

Sacred Journeying

With Matt Muecke and Friends

Third Friday of each month

7:00 - 9:00 pm (90 minute class followed by optional 30 minutes of post-event community)

Please check our schedule for upcoming dates!

Cost: 2 Credits

Join Matt Muecke and friends for a monthly 90-minute in-person offering that allows space for deeper engagement in conversation with the body-mind, spirit, soul, and psyche through breathwork, meditation, gentle movement, the practices of Yin, and Savasana exploration. This journey will be accompanied by a variety of live and recorded music offerings with the musical stylings of Bryce Kastning of Sound Journeying Meditations, and vocal stylings of Seth Currier. Following the practice, time and space will be available for reflection, conversation, and the support of coming together in community.

Yin & Live Healing Cello Vibrations

Yin Yoga guided by Kyle Leia Heyesen : Cello performed by Rebecca James Alsum

One Thursday per Month

7:00 - 8:15 pm

Please check our schedule for upcoming dates!

Cost: 2 Credits

Yin Yoga is a therapeutic, slow-paced form of yoga where postures are held passively with the support of props for longer periods of time (1-10 minutes) to move into our connective tissue and activate sensation to release and open more deeply. Live cello provides deep, resonate healing vibrations that gently break-up long-held tensions encouraging your physical body to soften and release. The soothing sounds of live cello offer comfort and calm, encouraging you to turn inward and explore your inner landscape, helping you connect with yourself more deeply. This beautiful coupling of Yin and healing cello vibrations may awaken new awareness, insight, inner-connection (mind-body-spirit), and transformation.

Into the Night

Sacred Music with Kristy Marie Nur Jehan and The Way Of The Heart Crew

One Friday per month

7:00 - 9:00 pm

Please check our schedule for upcoming dates!

Cost: 2 Credits

Join Kristy Marie and friends for an evening deep dive into a 2-hour participatory musical offering. These nights will be full of experiential unity as we come together from all paths, many lineages, and all directions to share a moment together in song and great heart.

We will be engaging in universal Kirtan, dances of universal peace, and a deep dive into the Sufi practice of Zikr. These practices encourage sovereignty while sharing space with others, and no experience is necessary—it is forever and always a practice, not a performance. Kirtan is a more sedentary, sonic experience, while the dances of universal peace and Zikr are more of a guided, moving, and harmonizing meditation. The vibrations of our voices coming together help to dissolve the barriers between us and our hearts, and our hearts alongside all other hearts.

Honoring the Ruhaniat Lineage

The Ruhaniat is a world-wide spiritual family, walking in the footsteps of Murshid Samuel Lewis (our founder), and of Hazrat Inayat Khan, his teacher, who brought "The Sufi Message of Spiritual Liberty" from India to the West in 1910. Our stated mission is, "helping individuals unfold their highest spiritual purpose, manifest their essential inner being, and live harmoniously with others, with the hope of relieving human suffering and contributing to the awakening of all of humankind".

Dance Cardio Pop-Up!

Led by Cassidy Glad (she, her)

Thursdays, 5:30 - 6:15 pm

Nov 21 | Dec 12 | Dec 19

Cost: 1 Credits

This is an approachable, easy to follow, and most importantly...FUN dance cardio class! We will include a dynamic warm up and start diving into the movements. You can expect a mash up of basic dance movements to the beat + cardio. Low impact options are always available to make this class accessible to all. Music is fast & high energy with a strong beat. This class is a lot of cardio and a LOT of fun! Prepare to sweat :)

Meet Your Guide

"Cassidy grew up in Waconia, MN, and was a dancer her entire life, from age 3 through college. After her college dance career, she dove into yoga and barre classes and immediately fell in love. She continued to add certifications over the years, deepening her passion for movement. Cassidy brings high energy and has a knack for making fitness fun! She holds certifications in: Barre Certification from YogaFit Studios (2018) // Yoga Sculpt Teacher Training from Corepower Yoga (2019) // 200 Hour Yoga Teacher Training from LifePower Yoga (2021) // NASM Personal Training Certification (2022) // Trauma Conscious Certification from Svalja Yoga (2024) // ProNatal Fitness Pre/Post Natal Certification (In Progress)

Workshop Cancelation Policy

Cancellation up to 48 hours prior to the workshop will be refunded less a 10% Administrative Fee. Cancellation 24-48 hours prior to the workshop receives a 50% refund. Cancellation less than 24 hours prior or a no-show receives no refund.

Other Svälja Yoga Offerings

Classes

Visit class descriptions to learn about our variety of styles of trauma conscious yoga, kirtan, fitness classes, and more; or if are ready to register for classes, visit the weekly class schedule.

Deeper Study

Looking for a way to dive deeper into your yoga journey? Svälja Yoga hosts dozens of certification programs which provide a wide breadth of opportunities. To view these, go to the top of our website and hover over Deeper Study to discover the wide array of deeper study opportunities for growth, development, and transformation.

We also offer Yoga Teacher Training Programs — 250 hr (for 200 hr certification) and +300 hr (for 500 hr certification).