Weekend Reset Rituals: Mini-Retreat Ideas for Burnout Recovery

June 24, 2025

Ayurveda

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I'm here to help you integrate the timeless principles of Ayurveda, lunar wisdom, and menstrual cycle alignment effortlessly into your daily routine.

I'm Andrea - your Seasonal living guide

It's Time for a Reset

Have you ever found yourself rolling into the weekend completely exhausted, mental fatigue, emotionally drained, and physically worn down, but with no real space to catch your breath?

You're not alone.

For many women, especially those navigating the intense seasons of perimenopause, caregiving, or simply carrying the emotional weight of a fast-paced world, burnout has become the norm. But it doesn’t have to be.

In today’s episode (and blog), I want to offer you a gentle antidote: a Weekend Reset Ritual. Think of it as a mini-retreat at home—a sacred container you can create for yourself, whether you have 15 minutes or a few spacious hours.

Rooted in Ayurvedic wisdom, seasonal rhythms, and the deep feminine need for stillness, this practice is about more than self-care. It’s about remembering who you are beneath the burnout. I’ll walk you through how to create a simple but powerful ritual that includes nourishing meals, oil massage, journaling, yoga, and rest.

This is for the woman who is ready to pause and return to her power—not by doing more, but by doing less, with deep intention.

 


Setting up your weekend

A few years ago 2020 era I did a virtual at-home retreat. What I found? It was a success. People craved the space to just relax and unwind.

We don't all have the time or space to go to a weeklong Italy yoga retreat, but boy I wish I did! How can you create a little at-home space for you?

This retreat is for someone who might have 15 minutes up to an entire half-day retreat.

You don’t have to go to a luxury retreat center to reclaim your energy. You can create your own sacred container at home.


Why Weekend Reset Rituals Matter (I discuss these 4 topics on the podcast)

  • The Ayurvedic lens on burnout (pitta imbalance, vata depletion)
  • Why weekends are a powerful time to recalibrate
  • Small intentional rituals = big energetic shifts
  • Emphasis on rest as resistance and restoration

Framework: Build Your Home Retreat 

Pick the tier below that you have the allotted time for in your weekend.

Tier 1: The 15-Minute Reset

  • Abhyanga (self-massage with warm oil)
  • Sit in silence with tea or lime water
  • 5-minute journaling prompt: What do I need to release this weekend to feel free? What is my relationship like with stillness...

Tier 2: Two Hour Mini-Retreat

  • Start with abhyanga + bath
  • Ayurvedic breakfast or lunch (e.g., kitchari, spiced oats, herbal tea)
  • Gentle yoga: 20-minute yin or restorative sequence
  • Journaling prompts:
    • Where do I feel most alive right now?
    • What am I ready to receive this season?
  • Optional nature walk or barefoot grounding

Tier 3: Half-Day or Full-Day Reset

  • Full Ayurvedic morning routine (tongue scraping, oil pulling, abhyanga)
  • Cook a seasonal Ayurvedic meal
  • 5 rounds of sun or moon salutations
  • Digital detox time
  • Ayurvedic lunch- fresh red dal
  • Afternoon rest or creative practice (art, nature, intuitive movement)
  • Yoga nidra
  • Nature Walk
  • Light dinner- sipping on bone broth or kitchari
  • Yin Yoga
  • Closing ritual: light a candle, peppermint tea, intention setting for your week, journal -free write for 5-10 minutes about what your relationship with rest is currently like.

Tips for Making It Sacred 

  • Use music, essential oils, candles
  • Wear something that feels nurturing
  • Set boundaries—tell your people you’re off the grid
  • Let go of perfection

Close the Loop 

  • Recap: You don’t need a weekend getaway to reset—you need intention, rhythm, and a bit of space
  • Choose your tier and try one this weekend
  • If you want more tips around setting up your Sacred life- Fall Sacred Seasons will be coming this October!

“This is your reminder: you are worthy of sacred slowness.”


Conclusion

  • Tag me in your mini-retreats or share their ritual on IG with @seasonalandrea
  • Leave a review if they loved the episode
  • Next week's topic is all about movement as medicine

 

Weekly Challenge

Set up your weekend ritual mini-retreat!

And if you’re curious about what Ayurvedic tips are best for your perimenopause journey, take my free Perimenopause Quiz.
Let’s stop chasing trends and start trusting timeless wisdom.

Ayurvedic Meal Ideas

Breakfast: Spiced Coconut Oats

Cooling, hydrating, and gently spiced for digestion

Ingredients:

  • 1/2 cup rolled oats
  • 1 cup water or plant-based milk (coconut or almond milk work well)
  • 1 tbsp shredded coconut
  • 1/2 tsp ground cardamom
  • 1/4 tsp cinnamon
  • 1/2 tsp ghee or coconut oil
  • Pinch of salt
  • Optional toppings: fresh berries, chopped dates, sunflower seeds, mint leaves

Instructions:

  1. In a small pot, combine oats, liquid, coconut, and spices.
  2. Bring to a gentle simmer, stirring occasionally until oats are creamy (5–7 min).
  3. Stir in ghee or coconut oil at the end for added nourishment.
  4. Top with your favorites and enjoy mindfully.

Lunch: Summer Kitchari with Cilantro-Mint Chutney

A light, easy-to-digest one-pot meal perfect for midday grounding

Ingredients for Kitchari:

  • 1/2 cup split yellow mung dal (soaked for 2–4 hours)
  • 1/2 cup white basmati rice
  • 1 tbsp ghee
  • 1 tsp cumin seeds
  • 1 tsp fennel seeds
  • 1 tsp coriander powder
  • 1/2 tsp turmeric
  • 1/2 tsp ginger (fresh or dry)
  • 1 small zucchini, chopped
  • 1 small carrot, chopped
  • 4–5 cups water
  • Salt to taste
  • Fresh cilantro to garnish

Instructions:

  1. Rinse mung dal and rice until water runs clear.
  2. In a pot, heat ghee and sauté cumin and fennel seeds until fragrant.
  3. Add spices, then stir in rice and dal to coat.
  4. Add veggies and water, bring to boil, then simmer for 30–40 minutes until soft.
  5. Garnish with cilantro and serve with chutney (below).

Cilantro-Mint Chutney:

  • 1 cup fresh cilantro
  • 1/2 cup fresh mint
  • Juice of 1/2 lime
  • 1 tsp grated ginger
  • 1–2 tbsp coconut flakes
  • Pinch of salt
  • Water to blend to desired consistency

Blend all ingredients into a vibrant green sauce. Store in the fridge for up to 3 days.


Dinner: Soothing Mung Bean & Vegetable Soup

Tridoshic, light, and perfect for winding down digestion in the evening

Ingredients:

  • 1/2 cup whole mung beans (soaked overnight)
  • 1 tbsp ghee or olive oil
  • 1/2 tsp cumin seeds
  • 1/2 tsp mustard seeds
  • 1/2 tsp turmeric
  • 1/2 tsp coriander powder
  • 1/2 inch fresh ginger, grated
  • 1 small sweet potato or squash, diced
  • 1 cup chopped spinach or kale
  • 4 cups water
  • Salt to taste
  • Squeeze of lime to finish

Instructions:

  1. Rinse mung beans and set aside.
  2. In a large pot, warm ghee and sauté cumin, mustard seeds until they pop.
  3. Add turmeric, ginger, and coriander. Stir for 30 seconds.
  4. Add mung beans, sweet potato, and water. Simmer for 35–40 minutes.
  5. Add greens in the last 5 minutes. Season with salt and a squeeze of lime before serving.

 

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explore the blog

What is Ayurveda?

How to do a Castor Oil Pack

You'll also love

search the post index

MORE ABOUT ME

I'm here to help you integrate the timeless principles of Ayurveda, lunar wisdom, and menstrual cycle alignment effortlessly into your daily routine.

I'm Andrea - your Seasonal living guide

LEarn My Story

My work is rooted in the belief that healing is not linear, but cyclical—like the seasons, like the womb. I help women reclaim their vitality through the sacred tools of Ayurveda, embodied movement, and intuitive rituals drawn from Mother Nature herself.

After the birth of my first son in 2016, Ayurveda became more than a practice—it became my lifeline. The postpartum window cracked me open and reoriented my path, deepening my devotion to supporting women in every season of life—from the fertile soil of postpartum to the sacred shifts of midlife.

I’m also the host of the Peaceful Power Podcast, where I explore how ancient wisdom meets modern life, and the author of two books on cyclical living—Divine Body Wisdom and Ayurvedic Approach to Healing Your Menstrual Cycle.

When I’m not in sacred space with clients, you can find me playing tennis, watching Hallmark mysteries, sipping my morning coffee with reverence, or adventuring on nature trails with my two boys and husband. 

an Ayurvedic Wellness Counselor & Postpartum Doula, 500 HR Yoga Teacher, and Personal Trainer who has been guiding women back to their inner rhythms since 2007.

I'm Andrea — your Ayurveda & Yoga  Guide

Learn what practices are best to live in alignment with the current season. You will also receive a yoga asana practice, seasonal tips, two Ayurvedic seasonal recipes and dosha pacifying practices. 

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