NEXT STEPS

Welcome to the Chopra Health Retreat at CIVANA

Congratulations on taking the first step towards total well-being. We can’t wait to help you discover personalized health for your mind, body, and spirit.

Read on for information and resources to help you prepare for your visit.

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OVERVIEW

The Chopra Health Retreat incorporates the personalized healing system of Ayurveda to help you find balance for your mind, body, and spirit. This process begins with the assignment of your Primordial Sound Meditation mantra and pre-visit prep. These are key to getting the most out of your experience at the retreat. Read below for instructions on how to complete each of these requirements, as well as travel info and more.

  • Step 1: Get your personalized mantra

    To do this, complete the Chopra Meditations Foundations. This online training will take you about 3 hours to complete. Instructions are provided below.

  • Step 2: Start your prep before your visit

    Below, you will find specific instruction, recipes, and supplements to help you prepare your body for the retreat.

  • Step 3: Plan your travel to CIVANA

    Scroll down to learn more about COVID-19 required precautions, airport transportation, what to pack, and what to expect when you arrive.

STEP 1

How to get your personalized mantra

PREPARE YOUR MIND

Get your personalized mantra

Please take the Chopra Meditation Foundations before your retreat. This course can be accessed anywhere, anytime and takes most people around 3 hours total to complete. Please complete this 1 week after approval into the program. Receiving your mantra and beginning to meditate before you arrive will deepen your experience. Then you will be using your mantra for the group meditations at the retreat.

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Here’s how to get started:

Step 1: Log into your Chopra Education account HERE

  • First time logging in? Click HERE to access the Chopra Education password reset page.
  • The email address that this message has been sent to will be the one associated with your Chopra account. Enter this email address, then select “Send Reset Link”.
  • You will immediately receive an email from shop@integrativenutrition.com with a password reset link.
  • The link will direct you to a landing page prompting you to reset your password. Follow the prompts, then select “Change Password”.
  • If you don’t see this, please be sure to check your spam/junk/promotions folder in your email.

Step 2: Click on the “Sign In” link to be redirected to the login page. Enter your username (your email address) and your new password then click the “Sign In” button.
Step 3: Land on your Home Page, where you’ll find your Chopra Meditation Foundations course.

Step 4: Begin learning and receive your Primordial Sound Mantra!

Need some help?

If you need assistance with your Chopra Education account after following the instructions above, or if you have any questions regarding the course content or lessons, please email us at learn@chopraiin.com and we are happy to support.

STEP 2

Prepare for the detox

PREPARE YOUR BODY

First described thousands of years ago, the healing system of Ayurveda teaches us that toxicity stored in the mind and body interfere with the natural process of self-regulation, or self-healing. A toxin is defined as any physical or emotional factor that blocks the flow of life-enhancing energy, information, and nourishment, and can ultimately contribute to illness and disease. In order to feel our best, we begin by releasing these toxins, both in mind and body.

This physician-developed detox program will assist you in releasing toxins that are disrupting your mind-body balance. This process will also facilitate balance of all of the mind-body principles, or doshas.

Use the following nutritional guidelines and recipes to begin the detox process a week before your visit.

We may also recommend a program of herbal supplementation (triphala and trikatu) based on your medical history. These two herbs are the most effective for detoxifying and purifying in Ayurvedic medicine. They will help your body begin mobilizing and releasing stored toxins by supporting and balancing digestion and providing the necessary antioxidants for detoxification. Learn more about them below.

HOME PREPARATION

Detox recipes and resources

 
  • HOW TO EAT FOR DETOXIFICATION

    Food Do’s and Don’ts

    HOW TO EAT FOR DETOXIFICATION

    Food Do’s and Don’ts

    We recommend that you start this process a week before your arrival in order to maximize the benefits of your detox program. Use the following nutritional guidelines to strengthen your digestion and optimize the release of toxins.

    DO:

    - Eat fresh, nutritious meals; canned foods and leftovers should be minimized.
    - Eat a light, plant-based diet consisting of freshly steamed or very lightly sautéed vegetables, light grains, soups, and lentils.
    - Reduce or eliminate your intake of dairy products.
    - Keep oils to a minimum.
    - Favor lighter grains such as barley or basmati rice.
    - Choose white meat such as turkey or chicken (if you are unable to eat entirely plant-based).
    - Drink hot water with sliced fresh ginger frequently throughout the day.
    - Eat unsalted sunflower, pumpkin, flax, or sesame seeds.
    - Wait to eat until you are truly hungry.
    - Wait to eat until the prior meal has been fully digested (three to six hours).

    DON'T:

    - Eat fried foods.
    - Eat ice-cold foods and drinks.
    - Eat fermented foods and drinks. This includes vinegar, pickled condiments, and cheeses.
    - Eat a large amount of refined sugars. Small amounts of honey may be used, but do not cook with it.
    - Drink alcohol, or use marijuana and other recreational chemicals.
    - Eat oily, heavy, and salted nuts.
    - Eat red meats, particularly pork and beef.
    - Overeat.

  • RECIPE

    Ginger Tea

    RECIPE

    Ginger Tea

    This delicious tea will help balance your body, thanks to its potent anti-inflammatory effects as well as benefits to the digestive system. It also helps reduce cravings for sweet and salty foods.

    Ingredients

    - Fresh ginger root
    - Hot water
    - Thermos (optional)

    Directions

    1. Add one teaspoon of grated or sliced fresh ginger root to a cup of hot water.
    2. Drink at least two pints (about four cups) of tea each day.

    If you experience heartburn, or too much heat in the body, reduce intake of the ginger tea or dilute it with water so that it is not creating symptoms.

  • RECIPE

    Sesame seed and raisin mix

    RECIPE

    Sesame seed and raisin mix

    This tasty snack will introduce healthy fibers and omega fatty acids into your diet. Begin to eat this internal oleation mixture at least a week before the retreat to maximize the benefits of your detoxification.

    Ingredients

    - ⅛ cup sesame seeds
    - ⅛ cup raisins

    Directions

    1. Combine sesame seeds and raisins.
    2. Enjoy 1 teaspoon. three times per day, 1-2 hours before or after a meal

    If you have problems digesting seeds, try taking ½ teaspoon of sesame seed oil along with three or four raisins, three times a day. Or you can take one teaspoon of tahini (ground sesame seeds) and about six raisins three times per day.

  • HERBAL SUPPLEMENTS

    What is triphala?

    HERBAL SUPPLEMENTS

    What is triphala?

    Triphala means "three fruits" and is considered one of Ayurveda’s most important digestive tonics, and is mild, non-habit forming, and rejuvenating.

    Triphala consists of three individual herbs:

    1. Amalaki (Emblica officinalis) is a rejuvenator and natural antioxidant. It also helps to boost the immune system and balances Pitta.
    2. Bibhitaki (Terminalia belerica) is a rejuvenative that has a detoxifying effect on the liver that helps balance Kapha.
    3. Haritaki (Terminalia chebula) is known as the Tibetan “king of medicine.” It is a traditional detoxifying and rejuvenating tonic that balances Vata.

    Dosage may vary slightly depending on manufacturer, so follow the recommended dosage.

    Recommended trusted suppliers:


    Ayurvedic Healing - www.ayurvedichealing.net


    Banyan Botanicals - www.banyanbotanicals.com


    Maharishi Ayurveda Products - www.mapi.com

  • HERBAL SUPPLEMENTS

    What is trikatu?

    HERBAL SUPPLEMENTS

    What is trikatu?

    Trikatu is one of Ayurveda’s most important detoxifying formulations and helps to kindle the digestive fire, agni, during detox. Trikatu means “three spices” and is used to support digestive function and circulation.

    Trikatu is comprised of three spices:

    Pippalu (Piper longum) aids digestion, provides liver support, and has antimicrobial activity.

    Black pepper (Piper nigrum) is high in antioxidants and anti-inflammatories and aids in nutrient absorption.

    Dried ginger (Zingiber officinale) supports the digestive track and provides potent anti-inflammatory support.

    Dosage may vary slightly depending on manufacturer, so follow the recommended dosage.

    Recommended trusted suppliers:


    Ayurvedic Healing - www.ayurvedichealing.net


    Banyan Botanicals - www.banyanbotanicals.com


    Maharishi Ayurveda Products - www.mapi.com

  • WHAT TO EAT

    Meal suggestions

    WHAT TO EAT

    Meal suggestions

    Breakfast

    - Cooked cereal such as oatmeal sprinkled with cinnamon, nutmeg, allspice, and ginger to increase digestibility.
    - You may add: Small amount of honey, unsalted sunflower, pumpkin, flax or sesame seeds.
    - Eggs are high in protein and can be eaten occasionally. We recommend that you use mostly egg whites for scrambles or omelettes. Add lightly sautéed or steamed vegetables.

    Lunch and Dinner:

    - Lentils/dahl
    - Basmati rice
    - Steamed or lightly sautéed vegetables
    - Broth-based soups.
    - You may add: barley or basmati rice

STEP 3

Plan your travel

COVID-19 Required Precautions

As of October 23, 2022, Chopra Health Retreat guests are no longer required to provide proof of COVID-19 vaccination or negative testing prior to attendance and while guests are highly encouraged to continue to wear masks indoors at CIVANA, a mask mandate will not be enforced unless required by local regulations; Chopra Health Retreat guests must follow CIVANA's safety standards and procedures which can be found HERE and are subject to change based on the current nature of the COVID-19 pandemic and related public health guidance.

Directions to CIVANA

Address:

CIVANA Wellness Resort and Spa
37220 Mule Train Rd, Carefree, AZ 85377


Need directions?


1. From Phoenix International Sky Harbor Airport, take I-10 West for 1 mile to AZ-51 North.

2. Continue on AZ-51 North for 15 miles to AZ-101 Loop East.

3. Continue on AZ-101 Loop East for 4.3 miles and take the Scottsdale Road exit to turn left.

4. Follow Scottsdale Road for 12.5 miles into Carefree (Scottsdale Road becomes Tom Darlington Road.)

5. Turn right at the 4-way intersection onto Cave Creek Road and follow for approximately 1 mile

6. Turn left onto Mule Train Road at the 4-way intersection.

7. The resort is on the left-hand side of the road.

8. Free valet parking and free self-parking are available.


Need a ride?

You have two options for transportation from the airport:

1.CIVANA Town Car Services – Private airport transfers are available to/from SkyHarbor International Airport (PHX) at a cost of $135 each way (tax and service charge included). Vehicles can accommodate up to 4 passengers.

Reservations must be booked at a minimum of 72 hours before desire pickup date.

7 day cancellation policy (cancelling within 7 days will incur a late cancel fee of 50% of total fare charge).

To reserve, contact the CIVANA Guest Experience team: GX@civanacarefree.com


2. Uber/Lyft – Rates may vary based on time of ride request. It is recommended to pre-schedule Uber/Lyft transportation on their respective apps, as rideshares are limited in the town of Carefree.

What to pack

Comfortable clothes

The resort dress code is casual. Bring sweatshirts, jackets, and other clothing for layering. Don’t forget to check the weather in Carefree, AZ before you pack.

Comfortable shoes

Bring a comfortable option so you can explore the grounds.

Bathing suit

You may want to enjoy the spa facilities or pool.

Sun protection

Pack a hat, sunscreen, sunglasses, lip balm, and anything else you need to protect yourself.

Perfect Healthby Dr. Deepak Chopra

We recommend you read this book before you attend. We will be referencing it often during your sessions.

Water bottle (optional)

We will provide one for you, but you can also bring your own if you’d like.

Yoga mat (optional)

You can borrow one at the resort, but you can bring your own if you prefer.

Journal (optional)

We will provide you with a new journal, but you can bring your own if you have a favorite.

Checking in and out

Check-in is at 4:00 pm on the date of your arrival, and checkout is at 11:00am on your final day of your visit.

Arriving before 4:00 pm? No problem! We will hold your bags at the front desk so you can enjoy your time at the resort before your room is ready.

Your Welcome Session and property tour will start promptly on Sunday at 4:30pm. You will receive your schedule for the week and all materials at this session.

Want to upgrade or extend your stay?

Interested in an upgraded experience? You can extend your time at the resort, or you can upgrade to our RAJA package, which includes additional spa treatments (subject to availability), and a Spa King Room featuring breathtaking views of the Continental Mountains, a private walk-out balcony or patio, and beautiful five-fixture bathroom.

Contact your program consultant for more details at 1-888-736-6895.

Meals included

Breakfast: Monday-Thursday
Lunch: Monday-Wednesday
Dinner: Sunday-Wednesday


All meals are vegetarian, based on the principles of Ayurveda, and designed to be on the lighter side to complement your detox.

Sample schedule

Imagine a day where the only thing on your calendar is caring for your body, mind, and spirit. Pick from a menu of self-care options to compliment your daily sessions. Your only real to-do: take care of you.

Note: all activities marked with (*) are a part of the group schedule. Everything else is a sample of personalized programming.

Here’s what your first full day with us could look like:


6:45 - 7:30am: *Chopra yoga

7:30 - 8:00am: *Guided group meditation

8:15 - 9:00am: *Breakfast

9:00 - 10:00am: *Session: Mind-Body Connection

10:15am - 11:15am: Ayurvedic massage treatment

11:15am - 12:00pm: Relax at the spa

12:15 - 1:15pm: Ayurvedic Lifestyle Assessment with Chopra expert

1:15 - 2:00pm: *Lunch

3:00 - 4:00pm: Sunset hike

4:00 - 5:00pm: Floating guided relaxation

5:30 - 6:30pm: *Ayurvedic nutrition

6:30 - 7:00pm: *Guided group meditation

7:00 - 8:00pm: *Dinner

8:00 - 9:00pm: *Candlelight yoga

Ayurvedic Lifestyle Consultation

The Ayurvedic Lifestyle Consultation is a 50-minute visit with a Certified Ayurvedic expert. During the consultation, you will review your dosha and any imbalances and discuss individualized Ayurvedic lifestyle recommendations. Your dosha information and specific considerations will be shared with the spa to tailor your treatments to your specific needs.

Please feel free to bring a notebook or your workshop journal to the consultation if you want to take notes. Prior to your visit, please consider your wellness goals for the retreat and/or any questions you may wish to address during the consultation. You will receive a summary of your consultation via email during the retreat.

STILL HAVE QUESTIONS?

We’re here to support you

We can’t wait to begin this journey with you. If there’s anything you need at all, please don’t hesitate to reach out to ChopraHealth@civanacarefree.com.

Send us an email