MOUNTAIN MIND. A ZEN AND QIGONG RETREAT IN THE NEPAL HIMALAYA A Yeti Mountain Home holiday in partnership with Meikyo Bob Rosenbaum

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1 MOUNTAIN MIND A ZEN AND QIGONG RETREAT IN THE NEPAL HIMALAYA A Yeti Mountain Home holiday in partnership with Meikyo Bob Rosenbaum Dates: Monday September 28th - Wednesday October 14, 2015 Mountain Mind is about developing the spiritual and the sensory; balancing the inner with the outer worlds. Work with a Zen and Qigong teacher at a stunning mountain retreat in the heart of the Himalaya under the eyes of Everest. Develop your meditation practices, sometimes moving sometimes sitting still, inspired by the raw magnificence of the high mountain environment and its peoples. Staying in the beautiful Yeti Mountain Home lodges we enjoy the clean sheets, hot showers and other comforts of modern living cloaked in the warmth of traditional décor and legendary Sherpa hospitality.

2 The essence of Mountain Mind is about re-balancing and re-connecting. This means: Daily qigong and sitting meditation sessions to help your energy flow and center Fantastic trekking that is exhilarating but not exhausting; Time for yourself as well as time with others; Lots of locally-sourced, beautifully cooked food that s tasty but not heavy; Places to visit and people to meet or time just to sit and enjoy Trip Summary: A 17 day trek and meditation holiday in the Everest region, Nepal Meditation, Qigong, Zen guidance and support from Meikyo Bob Rosenbaum Time and space to develop your own practice Optional counselling and goal setting for posttrip continuation 7 days guided (moderate) trekking + 4 days based at a high mountain lodge Experienced trek leader and full trek crew support 12 nights traditional Sherpa hospitality in luxury mountain lodges; 4 nights hotel Locally sourced, delicious meals; transfers; permits all included 2

3 Because mountains are high and broad, the way of riding the clouds is always reached in the mountains; the inconceivable subtle power of soaring in the wind comes freely from the mountains. Dates: September-October 2014 We meet Sunday 21st September and depart for our countries on Tuesday 7th October 2014 We are taking bookings now. Eihei Dogen, c

4 Who is a Mountain Mind Retreat for? Anyone who finds big mountain environments inspiring and uplifting; anyone who wishes to develop their meditation practice whether you ve recently started or have been practicing for many years; anyone with a reasonable level of fitness (for the trekking) and who is in good health; anyone who is at a change point in their life or who wishes to focus some time and energy on moving towards a new personal goal or an area of personal development. You don t need to be a mountaineer but are probably someone who regularly enjoys day hikes in local hills you may have even done some trekking before The trip will run with a minimum of 6 and maximum of 14 people. 4

5 The Trek A short, spectacular flight to Lukla s tiny airstrip brings us into the clear mountain air and lush green hillsides of the Khumbu: home of the Sherpa, our hosts here. Following the gushing glacial waters of the Dudh Khosi through prayer flag decked villages and rhododendron forest we trek up to the Sherpa capital, Namche Bazaar high up in alpine meadows beneath the snowy peaks of the world s highest mountains. If the weather is good we'll do qigong at the National Park above Namche with views of Everest and Ama Dablam. After a day of acclimatizing, rather than take the crowded tourist route to Everest Base Camp we'll head to the unspoiled village of Thame at 3800m (12,467 ft). There we ll spend 5 days exploring the area: the ethereal ancient monastery; the hamlets up towards the Nangpa La and Cho Oyu; glacial landscapes beneath Ramdung and Pachermo and maybe even spend an overnight at YMH Kongde, perched high above the clouds staring into the eyes of Everest. From Thame we retrace our steps descending to the warmer valley slopes and thence to Lukla and out to Kathmandu. 5

6 all the photos here are from last year s Mountain Mind trip Day 1: Arrival in Kathmandu (1,300m/4,265ft). Transfer to the group hotel. Meet up; stretch our legs with a walk to nearby Bodhinath in time for the evening circumambulation (kora). Dinner and initial briefing at the hotel. Day 2: Kathmandu Sightseeing: Durbar Square; the bustle of Thamel; the beautifully preserved medieval town of Bhaktapur on the outskirts of the city. Day 3: Fly Kathmandu-Lukla. Flights are weather dependent, but hopefully we ll be in time for lunch at YMH Lukla (2840m) and have the afternoon free to explore and begin our acclimatization. Day 4: Trek to Phakding: 3 hours. (2,610m) D e s c e n d i n g from the Lukla spur through pretty villages we follow the river up and down; if we want, on the way we can visit a small monastery. Day 5: Trek 3 hours to Monjo (2850m). It s a short walk along the Dudh Kosi river, and we begin to catch glimpses of Thamserku, Kusum Kungri and other majestic peaks. The afternoon is free for meditation and qigong practice. Day 6: Trek to Namche (3440m). This will be the day with the most elevation gain. Most people find the climb up the hill tough but manage it without a problem, and our YMH lodge will be warm and welcoming at the top of the hill! Day 7: Acclimatize and rest in Namche (3440m). If the early morning weather is clear we ll go to the National Park for our morning qigong, where we ll have spectacular views of Everest and Ama Dablam. Afterwards we ll have time to relax or, if we want, visit a nearby monastery, a bustling market or the Sherpa museum. To help us acclimatize, we may take an afternoon hike above Namche and take in more Everest views. Itinerary 6

7 Itinerary (continued) Day 8: Namche to Thame (3800m) 4-5 hours. Climbing up past Namche gompa we turn off the over-used tourist route to Everest base camp and leave the crowds behind. We hike through beautiful rhododendron and pine forest, perhaps stopping at the nunnery in Thamo for lunch. Looking behind us, we see the beautiful peaks of Thamserku and Kantega. Then a short steep climb up to the village of Thame on the ancient salt route between Nepal and Tibet.. Day 12: Trek to Namche. There may be an option to go to YMH Kongde instead: at 4250m it offers unparalleled views, but it is an uphill climb and it would depend on both our fitness and weather conditions. Day 15: Fly to Kathmandu. Transfer to the group hotel. There ll be opportunities for practice sessions, to reflect on the trip and re-visit Bodhinath, which we ll see with new eyes after our time in the high mountains. Day 13:Trek to Monjo (3440m). We descend back to Dudh Kosi river and welcome our return to lush greenery after our time in the high hills. Day 17: Transfer to the airport and departure. Optional Extensions: If you can stay longer in Nepal, let us know; there are many excursions we d be happy to arrange for you. Some possibilities: Day 14: Trek to Lukla (2850m). It will be our last night with the crew, so we ll have a traditional end-of-trek party! Pokhara and the Annapurnas (Poon Hill Culture Walk) Chitwan National Park (Jungle Safari) Renjo La and Gokyo (from Thame, instead of returning with the group take a few extra days to go over the high pass to the lakes and lodges below Cho Oyu) Day 16: Kathmandu. Free day for final sightseeing, shopping, and final practice sessions. Day 8-11: Our YMH lodge in Thame (seen in these pictures) is ideally situated to serve as the base for the heart of our retreat. We ll have opportunities to relax, and to do longer day hikes or qigong and meditation sessions. We ll take a short trip to Thame monastery, where we can meditate in the gompa and do qigong on its patio. Perhaps we ll visit some homes or, if we re more ambitious, hike above Thame to a viewpoint or maybe even climb to the top of Sunder Peak (5361m) for views of 8000m Cho Oyu and the pass into Tibet. 7

8 A Typical Day on the Trail (to and from Thame) Wake up to a hot drink brought to your room by our lovely Sherpa team. Come down to the lounge (or lawn) for a meditation / qigong session. Pack your bags and get ready for the day then enjoy a leisurely breakfast whilst we suggest the practice guidelines for today s walk maybe focus on breath, mindfulness or a personal question you want to explore. The porters will arrive as you re breakfasting to carry your trek bag up to our next overnight stop. We usually walk for an hour or so before taking a break and of course there are lots of wonderful views, people and interesting stop opportunities along the way too. We reach our next lodge in time for a late lunch then check into our rooms and relax for a while. During the afternoon there s an opportunity to have a short check-in chat with Bob and some group practice. You might feel like exploring the local village and hills or just having some me time. We re-group again for drinks, discussion and reflections around the fire before dinner. Evening meal is a three course meal local style or Western, there s plenty of variety and lots of taste! We tend to drift off to bed fairly early although a quick peek outside at the night sky, particularly higher up where the heavens are really ablaze with stars, can be a late night treat before sleep. 8

9 Time at Thame Each day will be formatted differently according to the needs of the group and its members, but a meditation session will be offered each morning and afternoon, and there will be a daily qigong practice. In addition Bob will be available for oneto-one practice discussions and chatsin the evenings we'll meet as a group to reflect on the day. Each day we ll also offer a guided walk; a lead-walk option and some alone time as well as scheduled (optional) practice times.we ll balance the structured activities with space where we don t schedule anything in particular: it s up to you what happens snooze, practice, explore, chat whatever takes your fancy. By keeping the programme here flexible and variable we hope to be able to support you whether this is your first foray into meditation or the mountains or you have many years experience of both or either. At Thame we ll have a Himalayan Healers masseur and therapist available to book treatments with if you wish. 9

10 ABOUT MEIKYO BOB ROSENBAUM (meditation and practice leader) Bob Rosenbaum Meditation and Practice Leader Robert Rosenbaum, Ph.D. is a clinical psychologist and neuropsychologist in the San Francisco Bay Area, a senior teacher of Dayan ( Wild Goose ) Qigong assisting Master Hui Liu, and a Zen teacher entrusted by Sojun Mel Weitsman of the Berkeley and San Francisco Zen Centers. Bob's dharma name is Meikyo Onza: "Clear Mirror, Calm Sitting." Bob has recently started a Zen and Qigong practice center in the foothills of California's Sierra Nevada mountains. Bob is the author of numerous articles and two books, Walking the Way: 81 Zen Encounters with the Tao Te Ching and Zen and the Heart of Psychotherapy. Bob has given presentations and workshops throughout the United States; in Nepal, India, Australia, Japan, Europe, and South America. He has helped his friend Robin Boustead develop portions of the Great Himalaya Trail; the highest feasible trekking route across the Himalaya range of Nepal and India. As a father of two daughters; a musician; a former resident of India, Japan, and Peru; and an avid hiker of the Himalayas and the California Sierras, he brings a wealth of experience to the moment-by-moment harmonization of body, mind, and spirit

11 About Yeti Mountain Homes Yeti Mountain Homes are a group of luxury lodges situated in the Khumbu/ Everest region of Nepal. They are owned by a local family offering the full warmth of a traditional Sherpa welcome with the comfort of the best boutique hotels: crisp linen sheets, en-suites with hot showers, cosy lounges with log fires and well-stocked bars; local and international cuisine from our talented chefs. Yeti Mountain Home lodges offer a high-class, high mountain experience beyond compare. There are 6 lodges from the riverside to the mountain joined by some magical trekking under the snowy peaks of the world s highest mountain range. 11

12 Mountain Meditation Retreat 17 day holiday The Price US$ 3995 per person on a twin sharing basis single person supplement: US $780 What s included: all lodging, all meals, all transfers, all in-country transport, permits and Park fees; all meditation, qigong and counselling sessions; pre-trip information and guidance; post-trip follow up session; Kathmandu sightseeing; guide and porters; drinking water on trek; a Yeti Mountain Home trek bag and cap; Khumbu map. What s not included: insurance; Nepal visa; tips for staff; personal equipment and gear; money for souvenirs; drinks; any massage treatments 12

13 How to Book To ensure the Mountain Meditation Retreat is right for you and in the interest of keeping a balance in the group we have a four step booking system: 1. Complete the online registration of interest form and submit 2. Bob will contact you by and arrange to have a short Skype / phone conversation. This conversation will be a chance for you to find out more about the retreat, the trek etc; for Bob to find out more about you and your interest / experience of meditation and qigong and also to talk through what you would like to get out of the trip e.g. goals, changes 3. We ll confirm your place along with a summary of the conversation and ask you to secure your place with a deposit. Should the trip not run due to insufficient numbers we will refund this deposit. 4. Only book your international flight once the trip is guaranteed to run. Once the trip is guaranteed to run we ll notify you and ask for payment in full. For MM. 1. this will be Friday February 28th 2014 at the latest. For MM. 2. this will be Tuesday July 1st at the latest. We ll send more detailed information at this point, gear list and some tips on how to best prepare. 13

14 Additional Information Trekking equipment and gear: we ll provide you with a complete gear list for trekking in the Himalaya when you book. Much of the trekking gear you ll need can be purchased in Kathmandu before your trip, but you should allow extra time for this. Nepal country information and visas: for European, US, Canadian, Australian and New Zealand visitors you can either purchase a visa in advance from the Nepalese Embassy in your home country of buy one on arrival at Tribhuvan Airport, Kathmandu. A 30 day visa currently costs $40pp payable in USD or Nepali Rupees. You ll need a passport photograph. HIMALAYAN HEALERS A touch of Nepal with branches in both Nepal and in the United States. It is the only project in the world that trains Untouchables in the Healing Arts. We have a qualified, experienced masseuse in residence at YMH Thame for the duration of your stay offering a range of massage and other well-being treatments. Insurance: please make sure you have suitable medical, rescue and evacuation insurance for this trip and check that this includes helicopter rescue. Many of our clients use the BMC and Snowcard (for UK residents). Money: on trek you ll need approximately 250 / $300 in Nepali Rupees for miscellaneous expenses and tips for the porters and staff. It is not necessary to obtain local currency prior to departure. Sterling, US Dollars and Euros are equally acceptable for exchange in Nepal. There are ATMs all across Kathmandu where you can safely withdraw local currency. We also recommend you carry some additional currency with you just in case. Snacks and souvenirs are available in nearly all the villages we trek through. Please be aware that since everything has to be carried up from the nearest road, these items become more expensive as you gain altitude. Massage and Therapy Services: We d like to offer you massage and other wellbeing treatments through our partners Himalaya Healers for the duration of your stay in Thame. Himalayan Healers is a Healing Arts School and collection of Spa Boutiques, Health and well-being: please check with your doctor and travellers web sites for the latest information and advice on health care for travel in Nepal. You may need to top up vaccinations before you travel. Have a look at the FCO site for up to date travel advice. Porter welfare: Nepal is a country where carrying is part of the traditional way of life and in the mountain areas it is also an important source of income for families. Trek porters are well-respected and also well represented by local unions. All the porters we employ are paid at nationally agreed rates, properly equipped and trained (in health and safety, basic medicine etc). In addition YMH porters have access to the Pasang Lamu Foundation Hospital at Lukla (supported by YMH). 14

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