SIGNALS.

• Before you arrive Sleep profile by Action Medicine — Understand where your nervous system is starting from.

• Sound and Light Immersion (2 sessions) Two guided immersive sessions using sound frequencies and Roxiva light therapy to shift your nervous system into states of deep rest and emotional release. The most direct pathway into the nervous system available.

• Forest Bathing A guided silent walk through Krabi's nature. No phones, no agenda — just the natural sounds your nervous system recognises as safe.

• Contrast Therapy Ice bat, sauna and steam used in intentional sequence to activate the parasympathetic nervous system — your body's natural rest and recovery state.

• Morning Movement A daily session focused on releasing stored tension and restoring body awareness through intentional movement.

• Natural Pool Time in Krabi's natural jungle pools. No agenda. Just water, sound, and stillness.

• Opening Session Set your intention for the retreat. What signal are you here to hear?

• Welcome Dinner Your first evening in Krabi. A chance to arrive, slow down, and meet the people you'll spend the next four days with.

• Closing Session Identify the three signals that matter most and leave with specific things you'll do differently when you return to Bangkok.

• 3 nights at Pakasai Resort 4-star eco resort in Ao Nang, Krabi. 500 metres from the beach. Designed for rest, not distraction.

• All meals included Breakfast, lunch, dinner, and snacks across the retreat. Nutritionally considered and prepared to support recovery and rest.

• SoWell box on arrival Everything you need for the retreat and to take the practice home — blue blockers, sleep tools, and your pre-retreat assessment results.

• Round-trip airport transfers Vans and SUVs from Krabi Airport to Pakasai and back. Everything is handled so you can be present from the moment you land.

• SoWell community access Post-retreat support and access to the SoWell community. The experience doesn't end when you leave Krabi.

Day 1
Here's the Sample Itinerary copy. Read and approve before touching the page.

SAMPLE ITINERARY

Day 1 — Thursday · Arrive & Decompress

You arrive still carrying Bangkok. The first evening is about beginning the transition — not forcing anything, just starting to slow down.

3:00 PM — Arrival and check-in. Your SoWell box is waiting in your room.

6:00 PM — Opening session. Introduction to the retreat, the science, and your intention for the four days.

7:00 PM — Welcome dinner. Your first meal together as a group.

8:30 PM — Evening wind-down protocol. Blue blockers, no screens, preparing your nervous system for deep sleep.

Day 2 — Friday · Listen to Nature

The jungle does most of the work today. Your only job is to show up and pay attention.

7:00 AM — Morning light. Step outside within 15 minutes of waking. Your biological clock begins to reset.

8:30 AM — Breakfast.

9:30 AM — Forest bathing. A guided silent walk through Krabi's jungle. No phones, no agenda. Just the sounds your nervous system recognises as safe.

11:00 AM — Early lunch at the forest.

2:00 PM — Contrast therapy. Ice bath and steam in guided sequence. Your body shifts into parasympathetic state.

4:30 PM — Sound and light immersion session 1. A 90-minute guided experience using sound frequencies and intentional light. Your first deep nervous system session.

6:30 PM — Dinner.

Day 3 — Saturday · Listen to Your Body

The nervous system has had one full day to begin unwinding. Today goes deeper.

7:30 AM — Morning movement with Bookee. An outdoor session focused on releasing stored tension and restoring body awareness.

8:30 AM — Breakfast.

11:00 AM — Active meditation. Learning to stay present with what arises rather than running from it.

12:00 PM — Lunch.

1:30 PM — Rest. 3:00 PM — Sound and light immersion session 2. The deepest session of the retreat — designed for when the nervous system has had two days to prepare.

6:00 PM — Community dinner. The last evening together.

Day 4 — Sunday · Take It Home

This morning is about integration. What did you hear? What changes?

9:00 AM — Closing session. Identify the three signals that matter most and leave with specific actions for when you return to Bangkok.

10:30 AM — Feedback and reflection.

11:00 AM — Departures. Airport transfers depart for Krabi Airport.

Clothing Light, comfortable clothing for movement and outdoor sessions. A light layer for evenings — Krabi in July can be cool after rain. Swimwear for the natural pool and contrast therapy.

For sessions An open mind and no agenda. Everything else is provided.

For sleep Your SoWell box will be waiting in your room — blue blockers, sleep tools, and your pre-retreat assessment results are all included.

For the journey Comfortable shoes for forest walking. A journal if you like to write — the closing session often surfaces things worth capturing.

Leave behind Work emails. A packed schedule. The need to perform or optimise. This retreat works better when you arrive with space.

SoWell provides everything else — all meals, transfers, session equipment, and materials.