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The Heal & Empower Retreat is a weeklong women's retreat taking place in a sea-side venue in Portugal.

The week will be focused on coming back to inner peace, self-love and your personal power through a combination of meditation, breathwork, yoga, and workshops & coaching circles.


The Venue

Ondina Guesthouse, Casais de S. Lourenço, Portugal


This retreat takes place in a seaside villa situated on the beautiful cliffs of São Lourenço, just 45 minutes outside of Lisbon, Portugal

Learn more about the venue here

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What patterns of the mind are shifting you away from inner peace and taking you out of your personal power?

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The HEAL & EMPOWER Retreat aims to help you explore how the mind creates suffering and how we return back to a place of inner peace, self-love and a place of personal power. 

Throughout the week we'll be exploring ourselves, patterns of the mind and various healing modalities to better understand how to work with our minds, our emotions and life's challenges in an empowered way that creates greater peace, self-love and fulfillment within.


We'll also be exploring skills & practices such as breathwork and inner child work that can facilitate deeper inward healing. We'll work on healing things from the past and the present that may be affecting our thoughts, our emotions & mood, our growth and our levels of inner peace. We'll also work on building self-love, self-trust and patterns of the mind that serve our highest self.  

Modalities included...

The Heal & Empower Retreat includes a powerful combination of modalities that can provide healing, clarity, insight and shifts within. These include meditation, breathwork, yoga, inner child work, subconscious beliefs work, and manifestation & co-creation.

Meditation: meditation practice to help us explore our minds, to explore the effect meditation has on ourselves and to connect to our true selves and inner truths. A 20-25-minute guided meditation practice will be included in our morning practice, 5 of the 7 days. 

Breathwork: Breathwork is a practice of consciously working with your breathing pattern, lying down, to music. The rhythmic breathing in breathwork helps put the mind into different meditative states.​​ Putting our mind into meditative states allows us to experience our thoughts, emotions, and situations in life in a different way compared to the analytical/thinking mind. It's also a space for going inwards and connecting with your inner truths and your heart's needs & desires. This retreat will include x3 breathwork sessions - beginners welcomed and encouraged!

Both Meditation & Breathwork can help with:

  • Insights and understanding of different situations in your life

  • Healing of the mind and body

  • Deep sense of peace and bliss

  • New creative ideas

  • Deep connection towards oneself

  • Ideas of life direction/next steps

  • Release of emotions that might be limiting you and keeping you stuck

  • Calming of the nervous system

  • Greater awareness of patterns of the mind

  • Boosting of mood

  • Boosting of self-esteem, confidence & feelings of empowerment

Exploring the Thoughts & Subconscious Beliefs: Many times our thoughts, emotions and behaviours stem from subconscious beliefs that are operating within. We'll be exploring what subconscious beliefs we may be holding and how they affect us. We'll also explore how to dismantle these beliefs and shift to beliefs that better serve our lives and our highest good. 


Inner Child Work & Manifestation (i.e. Co-Creation) Work: Stepping into our highest path also involves healing things from the past that may still be affecting our lives (our thought patterns, belief systems, mood & emotions, behaviours and levels of stress). Through inner child work activities we work to heal the past so that we can move forward in a more confident and peaceful way. After we strengthen our connection to our inner voice and inner guidance system, we then also work to align our energy in the direction of our truths and desires, helping them become a reality within our lives. 

Yoga: to help connect us to our bodies and to explore and practice moving meditation. 

The week will be intentional time for participant's to come back to SELF. Tuning into your truths, your needs and taking time for reflection, healing, relaxation and connection with other like-minded women <3

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What's Included

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  • 3 delicious, organic, locally sourced meals each day 

  • Meditation workshop (to understand the different styles and their benefits/purpose) + guided meditation sessions throughout the week

  • Breathwork workshop + 3 Breathwork Sessions for healing, clarity and connection to oneself & one's path

  • Morning Practice Session (5 of the 7 days) which includes guided meditation + a breathwork session OR a yoga session

  • Empowering & healing group workshops throughout the week including:

    • Understanding Consciousness and the path of healing & evolving into our highest self 

    • Self-Love & Inner Child Work: understanding the unhealed wounded mind, identifying where we get triggered + how to heal & re-parent our inner wounds

    • Manifestation & Co-Creation Workshop: understanding manifestation from a spiritual lens, how to practice + implementing a morning routine for empowerment, raising vibration and shifting reality

    • Subconscious Beliefs Workshop: Exploring and uncovering limiting subconscious belief systems + shifting to more empowering belief systems aligned with our highest self and highest path

    • Connecting to Your Intuition & Inner Wisdom + Practice Exercises

  • Group coaching circles throughout the week to reflect & to connect

  • An additional organized group activity (e.g sound healing session, private cooking class, seaside hike)

  • Day off in Lisbon, Portugal (includes a group guided tour of Lisbon, free time to explore + included group dinner)

  • Free time/down time to relax & restore by the sea

  • A sacred and supportive space to fully explore your inner self and your life 

  • A PDF book of the various skills & practices + all journaling prompts and workshop exercises learned to continue your inward journey of healing & growth


**Flights, transportation, and alcohol not included in retreat pricing. In accordance with travel laws of Ontario, all flights & transportation must be arranged and booked by each participant individually.  [Leaders will be flying into Lisbon and taking a cab to the villa]. In accordance with travel laws of Ontario, accommodation is not included in retreat pricing however, accommodation for the retreat is graciously donated (at no extra cost) from the venue. 

Explore Lisbon
Pictures from Past Retreats


Shawna Thibodeau is a meditation, breathwork & yoga teacher + psychospiritual coach. Shawna has been a meditation teacher and teacher of inner work for over 10 years. With a professional background in mental health nursing, and having transformed her own life through inner work and holistic practices, she is passionate about helping women improve their mental, emotional and spiritual health, as well as their life through a psychospiritual lens (psychology and spirituality combined). She has led over 50 retreats and teaches internationally including Canada, United States, Costa Rica, Portugal and Italy.


The Heal & Empower Portugal Retreat: October 26 - November 2, 2024

Learn more about the venue here

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Retreat registration for one person, coming solo for a luxury solo getaway.

$3400 USD + tax (each spot)


Deposit due today: $500 USD + tax to reserve your spot

then 2 remaining payments:

$1450 USD + tax due April 8, 2024

$1450 USD + tax due July 26, 2024



Retreat registration if coming with a friend or if wanting to be paired with another woman on the retreat. 


$3200 USD + tax (each spot) 

Deposit due today: $500 USD + tax to reserve your spot

then 2 remaining payments:

$1350 USD + tax due April 8, 2024

$1350 USD + tax due July 26, 2024

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Retreat registration if coming with three friends or if wanting to be paired with three other women on the retreat.

$2997 USD + tax (each spot)

Deposit due today: $500 USD + tax to reserve your spot

then 2 remaining payments:

$1250 USD + tax due April 8, 2024

$1250 USD + tax due July 26, 2024

Cancellation/Refund policy: Deposit required to secure your spot. All deposits are non-refundable. Remaining payments are due on dates listed above. If payment is not received by the end of the week that payment is due, it is deemed you are not attending the retreat and your spot becomes available to someone else.  A 50% refund (on amount paid not including deposit) is available if cancelling by April 26, 2024. Then, due to limited retreat spots and costs to cover retreat, no refunds are available if cancelling after April 26, 2024. No transfer of dates available at any time. If one spot is cancelled in a double getaway, the spot becomes open for another random registration. Exchange for 5 Weeks of Manifestation or RISE online programs available if cancelling after April 26, 2024. If retreat is cancelled due to Covid-19 or any other reason, a 95% refund is provided. **Please note: Be Free follows government guidelines for Covid-19. Following travel policies of Ontario, below is registration for retreat services, programming & meals. Accommodation and transportation is not included in retreat pricing however, accommodation for the retreat is graciously donated (at no extra cost) from the venue. After registration, rooms are secured separately by contacting venue directly - contact information provided after registration.

Reviews of Shawna's Retreats
with over 130+ 5-star Google & Facebook reviews!
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Frequently Asked Questions

"What airports can I fly into? And how do I get to the guesthouse?"

We recommend flying into Lisbon airport and taking a cab or an uber to Ondina Guesthouse. Flights and transportation to villa not included in retreat pricing. You can get to the venue by public transport - metro and bus, takes around 1.5 hours and costs around 10€. You can also arrive by Uber or taxi, from 40 to 55€, around 45 minutes travel. According to travel laws of Ontario, all travel arrangements and booking needs to be done independently. 



"I'm thinking about coming this ok?"

Absolutely! YES YES YES! Going to a retreat alone can be extremely powerful and transformative. Common feedback we also receive is the welcoming, safe and connected vibe we create and the relationships you create on retreats sometimes turn in to lifelong friends. Around 50% of Shawna's past retreat attendees have come on their own and this % increases with international retreats.


"I'm not too experienced in meditation, breathwork, or yoga this ok?"

Another big YES! We welcome women of all levels and complete beginners too! Retreats are a great place to learn or to solidify established practices and routines. 



"Is there a what-to-bring list?"

Yes, a retreat information email with all this information will be sent out closer to the retreat date.


"What if I have dietary restrictions?"

The villa is able to accommodate for dietary restrictions. Send an email to if you have any dietary restrictions to ensure that week's menu will accommodate you.

Meet Your Guide


Shawna Thibodeau


  • Bachelor of Science in Kinesiology – McMaster University 

  • Bachelor of Science in Nursing – Trent University 

  • ​Psychiatric and Mental Health Nursing Certification - Canadian Nurses Association; 8 years experience as a mental health nurse

  • ​Certified Meditation Facilitator (2014) – Naturality, Hamilton (in association with Yoga Alliance, Canada) 

  • Certified Breathwork Facilitator (1:1 & Group) - Breathwork by Jon Paul Crimi, California 

  • 200 hr Yoga Teacher Traning - YogaRenew

  • ​Yoga.Psyche.Soul (2015) - 120hr Yoga Psychology Speciality Certificate on the Psychology of Yoga - Ashley Turner (MA,LMFT)

  • ​Level 1 & 2 EFT Tapping (Emotional Freedom Technique) Certification - AAMET International

  • ​Level 1 & 2 Reiki + 35 hr Hands of Light Energy Healing Training - Omega Institute, Rhinebeck, New York

  • ​Cognitive Behavioural Therapy (CBT) Fundamentals Program (2014) – University of Toronto, Ontario Institute for Studies in Education

  • ​Breathe to Heal - Max Strom

  • Navigating Psychedelics for Clinicians and Therapists Certificate - Psychedelics Today

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