Focus meditation
Short focus meditations open each working session.
29–31 JANUARY 20272 NIGHTSTAUGHT IN NORWEGIAN
The URO Method: a Portal to Freedom and Balance
With Bernard Böhmer and Ayla. A weekend course in the URO method, using inner restlessness as a way into your own resources, with yoga and meditation.
We live in very restless times, and that restlessness can strongly shape how we relate to reality. How can we use restlessness as a resource?
When life is hard, a restlessness becomes noticeable if we pay attention. Most of us believe the discomfort means something is wrong, either with ourselves, with our surroundings, or both. We react by instinct, trying to correct what we believe is the cause.
We call this way of relating to restlessness and discomfort a reactive pattern. We repeat such patterns without seeing that reactive actions do not lead to freedom and balance, only to new rounds of reactive correction (irritation, anger, collapse, jealousy, aggression, anxiety, violence, manipulation, substance dependence and more).
In this course we open the door to our laboratory together and explore where in the body the restlessness is activated, and how we can use it as a way into our resources. You will learn concrete tools that help you become more aware of what drives your patterns.
This is more than a technique. It is a life practice: an invitation to live with greater presence, freedom and contact with life's deepest currents. After the course, Zoom meetings will be arranged so we can support each other as we continue exploring at home.
Presence in meeting
An exercise in heightened awareness: we look at what happens in us when we meet another person directly, followed by sharing and reflection.
Emotions as a way in
How can guilt, shame, self-contempt, resignation, irritation, anger and other emotions become a way into new resources and greater awareness?
The inner critic
Getting to know the inner critic: how it works and what it is really trying to help us with.
Yoga with Ayla
Morning yoga and breath to prepare the nervous system and ground us in the body before the deeper work.
Kundalini meditation
A Kundalini meditation session on Saturday afternoon.
Bernard Böhmer
URO teacher and guide in the URO methodFor more than 20 years Bernard has guided people facing inner restlessness and existential insecurity. With an awake presence and deep life experience he helps people recognise the reactive patterns that steer our lives, and shows how these patterns can become a path to freedom and growth.
He developed the URO method through thousands of conversations, groups and individual processes, with a vision of turning restlessness into a resource.
Bernard runs his practice from his office in Oslo, offering individual sessions and leading women's groups, men's groups, student groups and youth groups. He is also the author of the book 'Kampen mot uro' (Gyldendal), and can be heard on the podcast 'Guru og Guro'.
Ayla
Yoga teacher from the NetherlandsAyla has a deep understanding of the Buddhist and Taoist approach to restlessness. She has developed her practice over the last seven years, with a daily dedication she brings into different yoga styles, always adapted to what the body needs in the moment.
She brings a rich background and a close approach to the body's natural rhythm. Together with Bernard she offers a practice that supports the nervous system and grounds us in the body, preparing it for the deep exploration of the URO practice.
Subject to change. Meals in italics.
Friday
- Dinner
- Opening: introduction to the URO method. What is a reactive pattern? Exercise in sensing and movement to create a safe space for exploration. The teaching of Deep Listening. Closing focus meditation
Saturday
- Yoga with Ayla: yoga, breath and preparing the nervous system
- Breakfast
- Focus meditation (20 min). We open the door to our laboratory, the body, and support each other in exploring what drives our reactive patterns. Presence in meeting (60 min), sharing and reflection. What is success?
- Lunch
- Time for yourself in nature
- Focus meditation: how emotions can become a way into new resources and greater awareness
- Kundalini meditation
- Dinner
- Focus meditation (20 min). Checking in and getting to know our inner critic, and working on awareness in concrete situations. Closing meditation
Sunday
- Yoga with Ayla: yoga, breath and preparing the nervous system
- Breakfast
- Integration and closing: how to use the URO method when we get home. We make concrete tasks based on what we have learned
- Lunch and departure
Getting here
Train or bus to Gol or Fagernes. Book a pickup in advance by email to post@nosenyoga.no.
HOW TO GET HEREFood
All meals are vegetarian, at 09:00, 13:00 and 18:00. Tell us about allergies before you come.
ABOUT THE CAFÉBooking and cancellation
You book and pay in our booking system. The cancellation terms are the same for every retreat.
TERMS AND CONDITIONSWhere you stay
A range of rooms to suit your comfort and budget: choose the space that feels right for you, whether it is a cosy shared room or your own private sanctuary.
About Nøsen Yoga og Fjellhotell
Nøsen Yoga og Fjellhotell is a mountain retreat centre in the heart of Valdres, Norway, surrounded by breathtaking nature and peaceful hiking trails. We host yoga retreats, workshops and events all year round, offering guests a chance to slow down, connect with themselves and enjoy nourishing vegetarian meals in a warm and welcoming community.
About Back in the Ring
Our hotel is run by a dedicated mix of staff and volunteers, creating a unique and vibrant atmosphere. Some of our volunteers join us through Back in the Ring (BITR), a transformative program that supports people in rebuilding confidence, resilience and purpose after life’s challenges.
They take part in daily operations while developing practical skills, building community connections and engaging in personal growth activities. This means you may meet people from all walks of life, each contributing in their own way to the Nøsen experience.
We invite you to embrace the spirit of patience, openness and shared humanity that makes our community special.
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