San Juan 2023 Retreat
If you are looking for a different way to spend the San Juan weekend in Barcelona this year than inside the crowded madness, you’ve come to the right place. I’ve prepared a special edition of the Sunday Detox retreat for the San Juan weekend that will help us connect to the natural elements characteristic of this holiday.
We will be honoring this summer solstice festivity with workshops for using St John’s Wort plant that blooms on this day, meditation for the transition between seasons, gentle movement like yoga and qigong for sun salutation, cooking workshop, pool time, hike, and much more - while in a beautiful place in the mountains at just 30 min from Barcelona.
This would be just a day trip, on Sunday 25th June, from 11.00 to 20.00.
What do we actually celebrate on San Juan and how to connect to that
San Juan, or Sant Joan in Catalan, is a traditional midsummer festival celebrated in Barcelona and throughout Spain on the night of the 23rd of June, leading into the feast day of Saint John the Baptist on the 24th of June. This date is significant as it coincides with the summer solstice, the longest day of the year, symbolizing the triumph of light over darkness.
Every year as the calendar heralds the arrival of the summer solstice, the vibrant city of Barcelona transforms into a sanctuary of joyous celebration, honoring the ancient holiday of San Juan.
The festivities are marked by three key elements, each symbolizing an aspect of life: fire, water, and herbs.
Fire is the most important element of San Juan. It symbolizes purity and is believed to ward off evil spirits. Large bonfires are lit in public squares and on beaches. Firecrackers and fireworks light up the night sky, adding to the celebratory mood.
Water symbolizes healing, and it's customary to bathe in the sea during San Juan. This act is believed to cleanse the body and soul, promoting health and happiness for the rest of the year.
Herbs, the third element, have a healing role too. The dew collected from plants on San Juan's eve is considered to have special healing properties. Among these herbs, St John's Wort holds a significant position due to its blossoming period around the feast day of Saint John.
Food also plays a vital part in the festivities, with 'coca de Sant Joan,' a type of sweet bread topped with candied fruits, being the traditional treat of the day.
But this festive occasion isn't merely about rejoicing in the long sunlit hours or the magical bonfires, it's also a celebration of nature's bloom.
Incorporating movement and mindful practices like yoga, qigong, and breathwork can be a wonderful addition to your San Juan celebrations, aligning perfectly with themes of light, renewal, and emotional wellbeing. Here are some suggestions:
Yoga: The Sun Salutation (Surya Namaskar) series is a fitting practice for San Juan, as it's traditionally performed at sunrise to greet the new day and honor the sun. This sequence of poses can help to stretch and strengthen the body, stimulate the cardiovascular system, and bring a sense of calm and focus to the mind.
Qigong: The "Rising Sun" or "Embracing the Sun" Qigong exercise is a beautiful and symbolic movement to perform during San Juan. To perform this, you stand with feet shoulder-width apart and visualize holding a large ball of energy. As you inhale, raise the ball overhead, imagining the ball growing larger and brighter like the sun. As you exhale, bring the ball down in front of your body, imagining the warmth and light filling your body.
Dancing: San Juan is traditionally a festive holiday with dancing around bonfires. Dancing can serve as an expression of joy and celebration. It can help to release pent-up emotions, stimulate the release of endorphins (the 'feel-good' hormones), and contribute to a greater sense of connection with others.
Walking or Hiking: If possible, spend time in nature. Walking or hiking can serve as a form of moving meditation, allowing you to connect with the environment, absorb the energy of the sun, and appreciate the beauty of the summer season.
As San Juan marks the summer solstice, it’s also recommended you reflect on the past season and welcome the new season with a meditation practice. Here's a simple practice you can try:
Find a quiet, comfortable place where you won't be disturbed, and take a few moments to settle into your body.
Begin by reflecting on the past season. What has spring brought into your life? What has grown and flourished? What challenges have you faced, and how have they helped you grow?
Visualize this growth as a plant or tree, strong and vibrant with the energy of spring.
As you exhale, release any energy or experiences from spring that no longer serve you, imagining them as leaves falling from your tree.
Then turn your attention to the season ahead. What do you hope the summer will bring? What seeds do you want to plant now that you can nurture over the coming months?
Visualize these intentions as sunlight and water, nourishing your tree and encouraging new growth.
Finally, bring your attention back to your body, feeling the energy of your intentions within you, and when you're ready, gently open your eyes and return to the room.
Incorporating such reflections and practices into the celebration of San Juan can help to deepen your connection with nature's rhythms and align your personal growth with the cycles of the Earth.
The highlight of San Juan: St John’s Wort plant for wellness
The connection between the holiday of San Juan and the St John's Wort plant, or Hypericum perforatum, is no mere coincidence. Named after St. John the Baptist, this plant customarily blooms around his feast day on the 24th of June, presenting a splendid spectacle of yellow flowers.
However, the beauty of this plant extends beyond its vibrant petals. Its true allure lies in its potential health benefits and its traditional uses that have been preserved through generations.
A primary attribute of St John's Wort is its utility in the realm of health and wellness. The plant is a powerhouse of beneficial properties and is known to act as an anti-inflammatory, antidepressant, and antiviral.
People commonly consume it as tea, an oil, or even in supplement form. As tea, it helps soothe the nervous system, providing calm and relief from stress. The oil, often used for massaging, aids in easing muscle pain and inflammation. Supplements of St John's Wort are known for alleviating symptoms of mild to moderate depression.
St. John's Wort, or Hypericum perforatum, has been used for centuries in traditional medicine and is best known for its potential antidepressant effects.
The active chemical constituents in St. John's Wort that are thought to contribute to its medicinal properties are hypericin and hyperforin. These compounds are believed to affect neurotransmitters in the brain, such as serotonin, dopamine, and norepinephrine, which are involved in regulating mood.
Serotonin is often referred to as the "feel-good" neurotransmitter. An imbalance or deficiency in serotonin is commonly linked to mood disorders, particularly depression. By helping to increase the availability of these neurotransmitters, St. John's Wort may potentially enhance mood and provide antidepressant effects.
Several studies have shown that St. John's Wort can be effective in treating mild to moderate depression.
Let's first talk about the most popular method of consumption - St John's Wort tea. The leaves and flowers of this plant are dried and steeped in hot water to prepare a herbal tea. The taste of St. John's Wort tea can be described as somewhat sweet and earthy, with a slightly bitter aftertaste. This warm, soothing brew is believed to alleviate symptoms of anxiety, nervousness, and insomnia, making it a favored drink for those seeking calm and relaxation. Notably, the plant contains active components like hypericin and hyperforin, compounds known for their potential antidepressant properties. The tea is also thought to have anti-inflammatory effects, providing relief from digestive issues and promoting overall gut health.
Next is the St John's Wort oil, a must-have in your natural wellness cabinet. This oil is typically made by infusing the flowers in carrier oil, like olive oil. Once the plant's essence has seeped into the oil, it's strained and stored for use. Alternatively, it can be an oil extract of the plant. St. John's Wort oil has a distinctive aromatic scent that is slightly earthy, resinous, and herbaceous. It's a rich and comforting smell, somewhat similar to other herbal-infused oils. The color of the oil is typically a deep, clear red due to the presence of hypericin. Used topically either in oil form or as a salve (combined with melted bee’s wax), St John's Wort can be a soothing remedy for minor skin irritations, burns, and wounds due to its antibacterial properties. Additionally, it works wonders on muscle aches, nerve pain, and inflammation, making it a popular choice for massages and topical pain relief.
Lastly, St John's Wort supplements have been gaining attention in the realm of natural health products. They are commonly used for managing mild to moderate depression, a benefit attributed to the plant's chemical compounds. However, it's important to remember that while St John's Wort has multiple health benefits, its supplements can interact with certain medications, including but not limited to, antidepressants, birth control pills, blood thinners, and certain cancer medications.
Choosing a high-quality St. John's Wort supplement can be a bit challenging due to the wide array of options available in the market. Here are some key factors to consider when choosing a supplement:
Dosage: Typically, the recommended dosage of St. John's Wort for adults is between 300-900 milligrams daily, taken in 2-3 divided doses. It's important to follow the dosage guidelines on the product label, but it's even more important to follow your healthcare provider's advice.
Standardized Extract: Look for supplements that contain a standardized extract of St. John's Wort. A standardized extract means that the supplement contains a guaranteed amount of active compounds (usually hypericin or hyperforin). Supplements standardized to 0.3% hypericin are common.
Trusted Manufacturer: Choose supplements from reliable, reputable manufacturers. These companies should follow good manufacturing practices (GMPs) and often voluntarily submit their products for testing by independent third-party labs. This testing can verify the product's potency, purity, and safety.
Avoid Additives: Look for a supplement that's free from unnecessary additives, like artificial colors, flavors, or preservatives.
Certifications: Certifications can add an extra layer of assurance about a product's quality. These can include third-party testing, Non-GMO verification, and USP (United States Pharmacopeia) verification.
Transparency: Companies that provide detailed information about their sourcing, manufacturing practices, and quality control testing are often a good choice.
San Juan 2023 retreat at Barcelona Health Club
To celebrate San Juan this year, I’m offering a special edition of a day retreat on Sunday, 25th June, to anyone looking to connect to nature around this summer solstice, attend workshops on preparing St John’s wort tea, oil, salve, and how to choose a good supplement of it, have healthy meals that resemble the traditional ones, do sun salutations with yoga and qigong practice, go for a smooth hike, and meditate on the transition of the seasons and their significance in our own lives.
Location:
At just 30 min from Barcelona, in a village called Corbera de Llogregat. It is accessible by public transport via the e8 bus from Barcelona, or by car.
San Juan 2023 Wellness Retreat Agenda:
11.00 - 12.00 - Welcome snacks and orientation
You will be shown around the space, and you can enjoy time in nature, meet the other participants, and have a healthy snack and refreshing drinks.
12.00 - 13.00 - Workshop on using St. John’s Wort
We will discuss the health benefits of the St. John’s Wort herb and its connection to this holiday. Then we will proceed with preparing it in 3 different forms: a herbal infusion, an oil infusion, and a salve. The oil and/ or salve will be for you to take home afterwards. Additionally, we will discuss St. John’s Wort supplements, their uses, and their interactions with other elements.
13.00 - 14.00 - Cooking workshop
We will be preparing our own food, and also learn better and healthier cooking methods. Additionally, we will prepare a healthier version of the traditional Coca de San Juan.
14.00 - 15.30 - Gentle movement and meditation
We will connect to the symbolism of this holiday and the summer solstice day by practicing sun-related yoga poses and qigong movements and breathwork, as well as doing a seasons transition meditation to empower you through this phase in your life.
15.30 - 16.30 - Lunchtime
Enjoying our own food preparation, and having discussions about any holistic health topics of your interest, together with the host that has plenty of knowledge in the field.
16.30 - 18.00 - Hike
There is a very smooth hike starting right in front of the house. Just make sure you bring comfy shoes.
18.00 - 20.00 - Poolside chats and swimming
Ending the day with some freestyle time: you can enjoy your time around the house by yourself or with others, have conversations about health around the pool, or dive into the pool and enjoy a nice swim. Plenty of different herbal infusions will be offered, and we can enjoy the dessert we have prepared together: the healthier alternative to Coca de San Juan.
