Find Stillness with Meditation


What is meditation?


To meditate, to ponder.

This ancient practice, traditionally revered as a path towards spiritual enlightenment, encompasses a variety of tools to calm the mind and connect with the present moment. By focusing on the breath, repeating a mantra, or cultivating feelings of loving-kindness, meditation allows ingrained thoughts to naturally unfold.

As you develop your practice, you will notice the reoccurring patterns of thought – fear, insecurities, or attachments – that reside in the recesses of your subconscious mind. The more you learn to observe these patterns with curiosity and compassion, rather than judgement, the more they dissolve. As the morning mist clears, this creates a space for you to connect with your inner wisdom.

Rooted in Eastern traditions, the earliest written account of meditation techniques can be traced back to the Verdic Sanskrit texts from around 1500BC, which make reference to ‘dhyana’, the training of the mind. Across cultures, meditation has been pivotal in the contemplative practices of many religions, with similar references found in the Tao Te Ching of Ancient China, as well as the Pali Canon and the Mahayana Sutra Buddhist texts of India. In recent years, meditation has gained popularity in the secular world as a therapeutic modality for improving wellbeing and finding stillness.

What are the benefits of meditation?


In a fast-paced and ever-changing world, most of us find ourselves home in a constant fight-or-flight state, which takes a toll on our physical and mental health. By staying present in the moment, regulating the breath, and activating the parasympathetic state, meditation can manage our stress response and offer a plethora of benefits, including:

  • Reducing stress, anxiety, and depression
  • Enhancing pain tolerance
  • Improving immune function
  • Enhancing focus and attention
  • Improving cognition and age-related memory loss
  • Improving sleep and helping with insomnia
  • Decreasing blood pressure and heart disease

As well as the reported psychological benefits,  neuroimaging studies have shed light onto the corresponding neurological benefits, with notable changes in the functioning and structure in certain brain regions. Practiced meditators show decreased activity of the default mode network (the culprit of mind-wandering and ruminating thoughts) and reduced aged-related brain atrophy. Even novice meditators, after participating in an 8-week mindfulness meditation training programme showed notable changes in grey matter density in regions involved in learning and memory, emotion regulation and self-referential processing.

Importantly, meditation is accessible to anyone willing to set aside 30 minutes of their day to close their eyes and find stillness. For those seeking to cultivate or deepen their meditation practice, attending a meditation retreat can be a transformative experience. Whether you are new to meditation or have practiced for a couple of years, such retreats provide the time and space to disconnect from the outside world and create a supportive environment for deeper immersion into the mind.

Meditation, Find Stillness with Meditation

Why choose the Sen Wellness Sanctuary in Sri Lanka?


As a land steeped in Buddhism, mindfulness is deeply engrained in the Sri Lankan way of life and can be felt in the air as you wander through markets or visit local temples. Beyond the city, you are immersed in vast landscapes, lush greenery, and untamed wildlife, that take you to a transitional realm. Home to many meditation and yoga retreats, Sri Lanka offers a unique opportunity to explore the cultural heritage of Buddhism, while delving deeper into your practice.

The Sen Wellness Sanctuary stands out as an eco-conscious, authentic retreat centre, nestled between the secluded beach along the southern Sri Lankan coastline and a tranquil lagoon within the Rekawa Nature Reserve. This area is home to a rich, tropical mangrove ecosystem, teeming with unique and diverse flora and fauna. From the moment you set foot on the Sanctuary grounds, your body, mind and soul are in sync with the rhythm of nature. The singing of birds, the chorus of waves from the Indian Ocean, and the gentle hum from the lagoon lull you into a state of meditation. Your body naturally falls into the parasympathetic state, and you are reminded of your inner tranquillity.

Voted as one of the top 20 yoga retreats in the world by The Times, and featured in the Taschen and Conde Nast, we are a peaceful haven for those seeking to immerse themselves in the restorative benefits of nature and experience the ancient healing of Ayurveda, Yoga, and Meditation and other healing modalities. For those seeking to cultivate their meditation practice, we offer pranayama, mindfulness walking, forest bathing and mantra meditation, led by either a visiting Buddhist monk or one of the centre’s highly experienced teachers.

We honour the Sanskrit term for daily routine, ‘dinacharya’, which means to be close to the day and in touch with the rhythm of nature

Daily programme


At Sen Wellness, we place great emphasis on supporting and empowering all our guests to reconnect with their authentic selves. On your day of arrival, our experienced Ayurvedic doctor with conduct a thorough consultation and develop a tailored healthcare programme that includes daily doses of herbal medicines, Ayurvedic treatments, yoga and meditation classes.

As dawn begins to break, a delicious cup of herbal tea is delivered to your door just before the early morning meditation and yoga session at 6:00 am. It is the easiest time to drop into a meditative state, as the mind is still clear from deep sleep over night. The session starts with pranayama and mantras to quieten the mind and continues with a yoga practice to energise and revitalise the body.

After a post-yoga swim and nourishing breakfast, you will begin your bespoke Ayurvedic treatment programme, to cleanse and detoxify the body, calm unwanted inflammation, and strengthen the body-mind connection.

Throughout the day, guests will have time to rest and recalibrate and explore the state of just ‘being’.  Whether you are forest bathing or walking on the beach, you can listen to the soundscape of nature and focus on the breath. Watch the waves as they come towards the shore and ebb away to where they came from. If lucky, you might witness a turtle emerging from the ocean. We invite you to journal to let your thoughts unwind, our find guidance in or collection of mindful reading.

In the evening, guests can participate in a gentle yoga practice, followed by deeper meditation or mantra chanting, often accompanied by the healing vibrations of the gong. The day ends with a wholesome dinner around a communal table, where guests can connect and share their experiences. As dusk falls over the yoga shala, fireflies mimic the stars in the night sky, signalling another beautiful day drawing to a close.

Whether you are new to meditation or have practiced for a couple of years, join us for your next retreat and discover the power of stillness.

With love,

The Sen Wellness Team


Davia is our Retreat Specialist and manages enquiries and bookings for those interested in visiting us at the Sanctuary. Her in-depth knowledge of the wellness programmes we offer means she will be able to answer any questions you may have, so please don’t hesitate to get in touch!

Davia is also Clinic Manager at Sen Wellness London, ensuring the smooth running of our holistic hub in the medical district of Harley Street, where we offer osteopathy, acupuncture, yoga, meditation and community events as well as retreats in the UK and Europe.

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Roberta G
Roberta G
My experience at the sanctuary was out of this world - I booked online & I didn’t know how my husband and I would have found it, but the experience definitely outweighed my expectations. It is a dream location with Km’s of secluded beach and fabulous cabins. The food is all vegan and honestly outstanding and very varied. We did not miss having meat at all, they even had fish twice but only because it was a fresh catch. The treatments are also fantastic. I was on the verge of a burnout when I went to Sen Wellness and honestly came back feeling like a human again. So much so that I still think about the little moments and my husband and I have decided to go again next year. We can’t imagine our March trip to be the last one to this magical place.
Lozzy Emily
Lozzy Emily
Fantastic retreat, I loved the personalized approach a lot of other retreats do not provide this you really do feel part of a family. The staff were so attentive and relaxed even the way they cleaned around you was relaxing! I enjoyed all the treatments I would just warn that you will be asked to remove underwear for some massages and steam baths for me I felt a little uncomfortable being massaged naked and couldn’t fully relax. You can tell this to the doctor prior to them scheduling treatments. The food was so delicious I enjoyed everything I ate in the 5 days I was there. There were yoga sessions twice daily however I would say they are definitely meditation/breathing workshops. It would have been nice to do some active yoga to get the body moving but still enjoyed the breathing and gong baths. I would advise if you struggle with the heat to upgrade to a cabana with AC as the rooms were so so hot! I did so much research on retreats in Sri Lanka and I’m 100% certain this is the best for a wellness retreat/spa. It showed me a new way of looking after my body with sleep and nourishing food Thank you!!!
This is a rare jewel of a place. Nestling in forest, beside a sacred stretch of protected ocean, where endangered turtles ay their eggs and give birth. Just to witness this alone is a life changing experience. Everything about Sen gently lulls you into your heart, tensions melt away, with incredible organic food, camaraderie of other like minded souls there to relax and heal, and a smiling staff who genuinely care about your well-being. I was fortunate enough to spend some time with the co founders, even the story of how this stunning yet simple structure came into being, exudes love, heart and above e all vision and bravery. In a corporate, unfeeling world gone mad, intent on destroying all life on our planet, this place offers a glimpse of hope. Where kindness is the currency and healing and transformation the aim above all else. World class yoga, breathing, Ayurveda, and if you are lucky enough a treatment or tow with sam the co founder. This is something not to be missed. Just go there and see for yourself how it revitalises and offers a new perspective on life. now that is something that money cannot buy.
shanto mathew
shanto mathew
I recently stayed at San Wellness Sanctuary in Sri Lanka for nine days to treat my long COVID brain fog and shortness of breath. Overall, my experience at the sanctuary was excellent. The staff and people there were incredibly welcoming and made me feel at home right away. The food was also fantastic - I looked forward to every meal.While I didn't see much improvement in my long COVID symptoms after the treatments, I still greatly appreciate the care and attention I received. The treatments themselves were great, and I felt like the practitioners really knew what they were doing.Overall, I would highly recommend San Wellness Sanctuary to anyone looking for a peaceful and rejuvenating retreat. The location is beautiful, the facilities are top-notch, and the staff is truly exceptional. Thank you for a wonderful stay.
Ankur Kamalia
Ankur Kamalia
Having known Sam for a few years, I finally made my way to the Sen Wellness Sanctuary in Sri Lanka in Jan 2023. And what an experience it has been. Words (and pictures) will never do justice to the care, warmth, generosity, expertise and the beauty of the 9 days I spent at the Sanctuary.Whether it was the morning wake up with a gentle and persistent "Good morning, Sir" at 5.30 and a hot cup of cardamom tea being held outside my room (till one got out of bed and opened the door), the morning yoga sessions (for the first time I was able to drop into that practice), the pre-breakfast walk to (a good little work out too!) and dip in the rock pool or a gentle raft-ride along the mangrove lagoon, the Ayurvedic doctor customising a daily treatment plan which included 3+ treatments a day, the early evening meditation (or sound healing or Breathwork) sessions, the ceremonies, an opportunity to be with the Reverend Monk or the little mini-excursions they organised, was all really special. Add to this the delicious and locally sourced food, the incredible team, the small community where we ate and checked-in together and the beautiful sanctuary itself and their cabanas. All that one needed was to be embedded in nature, and on the luscious beach, a protected turtle sanctuary (with an opportunity to see the turtle come out and lay eggs!) - which I enjoyed too.I have come back refreshed, rejuvenated and excited to enjoy what 2023 has in store. I will certainly be heading back - perhaps this time also to their sister Forest Retreat center in addition to the Sanctuary. Thank you Sam, Sudheera and the kind, generous and capable team at Sen Wellness.PS: Their selection of reading materials while lazily lounging waiting for the "next" treatment, was a treat and Sam's clinic in London, has been a real blessing and gift too!
Staying at the Sen Wellness Retreat in Sri Lanka was one of my best experiences from the moment I entered the retreat I was enveloped in all the warmth and love you could possibly wish for. The delicious food, Ayurvedic treatments, relaxing on the comfortable furnishings in the common areas and the well appointed bedrooms. The thrill of enjoying the sunrise while doing kundalini yoga on the golden sand where the turtles had struggled up the beach the night before to lay their eggs. Sunset yoga, meditation and sitting around the fire chatting to my new family is unforgettable - I am planning on returning in November!! A pool would be lovely - Sam had best start digging!!!!
Thanks to Sen Wellness I'm starting my year completely refreshed from the inside out. It's the most beautiful, serene, welcoming place located between the sea and a lagoon. The team has gone over and beyond looking after every single guest with individual treatment plans and always being around to support. Not to mention the amazing food.. I've only stayed 6 days and would have loved to have some extra days. Can only recommend it and hope to be back again!
Arjuna Devas
Arjuna Devas
Whether you are looking to take a break from the busyness of life, a complete overhaul of the mind, body and soul or just a place to completely relax and get a good sleep, look no further. You have the ability and opportunity to completely unplug here with no outside distractions. Completely rest and rejuvenate at this very private location with super comfortable beds, nutritious food, amazing daily Ayurvedic therapies and supportive staff. It is called a sanctuary for a reason. The only distraction may be your minds addictive behaviors, for most the rabbit hole of the internet. With the limited wifi, you can turn off your phone for your entire stay or limit it to an hour a day. Then you may get to discover what truly makes you happy from within.My partner, Jamie, and I worked here for 3 months as therapists, yoga teachers and hosts. We fell in love with the place and the staff, we now call friends, that we would often here laughing while they worked. Something that we have discovered working at other retreat centers was not the case.We also noticed the pure synchronicity and harmony of the individual guests who showed up. Most of them became, not only friends with each other, but the perfect support persons in their transformative processes and I'm sure many will stay in touch for years to come.Please consider staying here to not only find your light but to turn it up so bright so you can be a lighthouse onto everyone around you. This world needs more light-bearers.Last but not least when considering how long to stay we noticed guests who stayed for less than 7 days felt their time was cut short and were only starting to get into a rhythm. Those who stayed for 2 weeks or longer were completely transformed and were literally floating by the time they left.Jamie and I look forward to coming back, for our own wellness and to support others in finding theirs. OM.
Jonathan Z. Lee
Jonathan Z. Lee
What an incredible, transformative week at Sen Wellness. A beautiful coccoon for the soul, in such a beautiful location. It's hard to describe what happens here, with the great yoga sessions, personalized Ayurvedic treatments, workshops, meditations, ceremonies, and mindful just all works together to provide a healing experience, one which expands the mind and heart, and gives the soul room to breathe. Stress lines and wrinkles noticeably vanished from everyone's faces over a few days, bodies began to unfold and stand strong once more, and smiles continued to grow day after day. Everyone at the center was incredibly kind and attentive, and it was a joy every morning to greet them. Madhu at the main desk was a ray of sunshine, Dr Harnika radiated peace and warmth, and all the therapists and kitchen staff took such good care of us. A very special thank you to our yoga teacher (and SO much more) Jamie, who helped to create a safe and nurturing space while helping us to free our bodies and minds. She is an exceptional guide, and a powerful beam of light, helping strangers from all over the world turn into a supportive community. And such deep gratitude for Arjuna who has what can only be described as the most healing hands, who helped me work through my chronic pain of 10+ years in such an intuitive manner - I'm still speechless!!Thank you so much Sen for helping so many people in deeply personal ways. 🙏
Manuela Capelle
Manuela Capelle
Thank you Sen Wellness for providing an outstanding stay for Jon and myself. It really felt like a warm cocoon, a safe space to be guided towards our essence, to feel nurtured, grounded, healthy, and to be allowed to just be. The yoga was very integrative to all levels, and Jamie helped us understand and integrate the true meaning of yoga beyond the classes. The ceremonies led by Jamie and Arjuna were so great and genuine heart openers for people from all walks of life. Arjuna’s massages were out of this world, and with a lot of love.Beyond this, the whole staff was incredibly friendly - every single one of them.Madhu’s smile simply unforgettable. Best wishes and we will hopefully be back very soon!!
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Find Stillness with Meditation

What is meditation?   To meditate, to ponder. This ancient practice, traditionally revered as a path towards spiritual enlightenment, encompasses a variety of tools to

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