Finding Retreat Within: Lessons from Umbria

A little about Amanda

I’ve always been someone who feels things deeply. The kind of person who notices the way sunlight dances through the trees or how a certain song can settle something inside you. Being that kind of person has cultivated my many pastimes these days: a lover of literature and poems, the kind you get lost in for hours, and being in nature - whether it’s a quiet trail, toes in the grass, or just sitting by a window watching the world move. Most of all, I feel most at home around people who both settle and excite my nervous system, the ones who bring comfort but also spark something alive in me. My favourite moments involve a good coffee in hand, long conversations, and those small, fleeting moments that remind you to slow down and just be.

That love of connection, of presence, is also what led me to my work as a therapist. I run a group psychotherapy clinic in Toronto, Amanda Neves Therapy, where my team and I help people navigate life transitions, relationships, and the impact of trauma. My approach blends attachment-based, somatic, and experiential therapies, helping people not just talk about what’s hard but actually feel through it, in a way that leads to deeper healing. Therapy, to me, isn’t about fixing. It’s about learning to be with ourselves in a more compassionate, connected way.

What are you most passionate about at this stage in your life?

Right now, I’m in a season of deepening and specificity. Deepening my relationships, while at the same time cultivating the types of connection that work for my nervous system. That means surrounding myself with people who are open, playful, reciprocal, and have space to be in relationship together. This has translated into my work, into mentorship, and has steered me into the spaces that feel more aligned to my soul and inner nature. My therapy practice has grown into something I’m incredibly proud of - not just as a business, but as a space where people feel safe, seen, and supported. That means everything to me. Creatively speaking, I’m drawn to storytelling - whether through writing, teaching, or supporting conversations that spark growth and inner healing. And personally? I’m learning to embrace more softness, more slowness, more trust in the timing of things.

How can women cultivate that “retreat feeling” back home?

Retreats give us permission - to rest, to reflect, to put ourselves first. It’s exactly what I experienced back in October of 2019, during first truly solo trip on Serenità’s retreat in Umbria, Italy. That experience will truly and deeply stay with me the rest of my life. But, we don’t have to wait for a plane ticket to experience that feeling. The essence of a retreat isn’t about where you are; it’s about the intention behind it. So how might we bring that home?

1. Create small rituals of pause. Maybe it’s a slow morning once a week, drinking your coffee in silence. Maybe it’s stepping outside before checking your phone. Small moments add up.

2. Curate your space. Lighting, scents, music. Our environment shapes our nervous system in ways we often don’t consciously realize.

3. Deepen connection. Whether through therapy, journaling, or conversations with people who truly see you, make space for the parts of yourself that get pushed aside.

   
   

If you’re not sure where to start, my grounding guide is a great first step. It’s filled with gentle ways to bring more steadiness into your day, without needing to step away from your life to find it.

Amanda at the Serenità Wellness Retreat in 2018

What advice would you give to women afraid to step out of their comfort zones?

Fear isn’t a sign that something is wrong. It’s a sign that something matters. Whenever we step toward the unknown, whether it’s solo travel, a career change, or setting a new boundary, our nervous system reacts with Are we sure this is safe? That’s normal. The goal isn’t to eliminate fear, but to learn how to move with it. Instead of forcing yourself into something terrifying, ask: How can I feel just a little safer in this discomfort? Maybe it’s bringing a journal on your solo trip, creating a support system before making a big move, or simply reminding yourself that fear and growth often go hand in hand.

What is one act of self-care/wellness that you absolutely love?

One ritual I come back to, no matter how busy life gets, is morning grounding. Before the emails, the sessions, or the to-do lists, I take a moment to look or step outside. I feel the air on my skin, notice the way the light shifts, and let my feet connect with the ground. It’s a small thing, but it reminds me that I exist beyond productivity, that I have a body, a presence, and a home inside myself.

Grounding is one of the simplest yet most powerful ways to regulate the nervous system, especially when life feels overwhelming. It’s for this reason we created a free grounding guide filled with simple techniques to help bring more steadiness and calm into your day. If you’re curious about incorporating more grounding into your routine, you can grab it here. It’s a little glimpse into how my team and I approach healing and care, through small, practical shifts that make a real difference.

What does sisterhood and community mean to you?

For me, sisterhood is about feeling witnessed, having people who see you, in all your joy and messiness, and offering that space right back. Some of my most healing moments have come from that simple act of being understood, whether in friendships, family, or even within the therapy room. Community isn’t about how many people you have in your life; it’s about depth. It’s about knowing, even in your hardest moments, that you’re not alone. And when we find that, we find ourselves.