SAMA WELLNESS RETREAT
The Perfect Midlife “Pause”
Empowering women to feel vibrant, strong and thriving in perimenopause & menopause. A nurturing space to feel supported nourished & held on your journey.
Welcome to
We’re Lisa and Di, the team behind Sama Wellness Retreat, a nurturing space designed to help women feel vibrant, strong and truly supported on their peri/menopause journey. Picture mornings filled with energising movement, nourishing wholefood meals, heartfelt connections with like-minded women and educational workshops that hand you the tools and knowledge to flourish long after you leave.
Come join us for a fabulous 3-day South Coast retreat on the 28th-30th March 2026 in the beautiful Berry countryside, at the award-winning Berry Luxury Barn House.
Dianna Sparrow & Lisa Guy Sama Wellness Retreat
Are you experiencing
ANY OF THESE CHALLENGES & FRUSTRATIONS?
Mood swings, anxiety, irritability and anger, brain fog, depression,increased headaches or migraines, hot flushes
Joint and muscle pain and stiffness, weight gain (especially around the middle) that is difficult to shift, dry and itchy skin, hair loss and thinning
Fatigue, sleep disturbances and insomnia, night sweats, increased night-time urination
Urinary frequency and urgency, vaginal dryness and irritation, irregular and heavy periods, low libido
If you’re craving time to reconnect with yourself, restore your energy, and feel deeply supported through your midlife journey.
— this is your invitation.
E M P O W E R
Sama was born from our shared passion to empower women through a pivotal yet often overlooked life transition.
B E S E E N
To offer midlife women a dedicated space to feel truly seen, supported, and nourished.
G A I N T O O L S
We’ve created a unique retreat blending nutrition, movement, somatic healing, and deep rest, giving you tools to carry forward.
N O U R I S H
Nourishment on every level. Beautiful meals and empowering wholefood education to support your midlife health journey.
Discover what’s included
Nourishing food made with love
Every meal at Sama is a celebration of vibrant, plant-based nourishment, lovingly curated by naturopath and wholefood chef Lisa Guy to support the unique needs of perimenopausal and menopausal women. Our delicious wholesome menu features organic, locally sourced ingredients and midlife superfoods discussed in our educational sessions. Guests will enjoy delicious nourishing meals prepared with love and intention including calming herbal teas, soothing nighttime ceremonial cacao, and moorish healthy treats that will sure to delight.
Movement & Reflection
Surrounded by nature, move through playful movement experientials and reflective journalling that nurture healing, awaken inner wisdom, and deepen your connection to self.
With Dianna’s compassionate guidance, you’ll explore a restorative blend of Somatic and Authentic Movement, with Yoga practices thoughtfully woven into morning and evening rituals. Inclusive to all fitness levels, as you cultivate full body presence, expression, and rediscover ease in your body.
You’ll have the opportunity to:
Release tension and emotional holding
Explore authentic self-expression in a safe, supportive space.
Deepen insights through guided journaling
Reawaken your body’s natural rhythms in harmony with the earth
Awaken your whole self, past, present, future through joyful, movement driven practices.
Educational Workshops
Our Educational workshops are designed to empower you with the knowledge, practical tools to thrive in midlife. Addressing key areas including anxiety, cognitive health, sleep, healthy weight management, pelvic health, and skin health.
Holistic Nutrition with Lisa
Lisa will also lead holistic nutrition workshops, providing engaging and practical guidance on using natural whole foods to nourish your body, build sustainable habits, and better understand your individual needs. You’ll also take home practical tools and plenty of wholesome recipes to continue supporting yourself well beyond the retreat.
Body Awareness with Dianna
These educational embodied practices combine pelvic floor awareness, functional strength and conditioning, mobility work, breathwork, myofascial release, and TRE (Tension & Trauma Release Exercises). Designed to soothe the nervous system, release tension, and cultivate presence, they empower your midlife body to feel resilient, balanced, and vibrant.
Self Care
Amid the serene beauty of Berry, NSW, your retreat includes dedicated time for rest, reflection, and self-care. Whether you choose to curl up with a book, unwind in the sauna, or simply soak in the peaceful sounds of nature, these quiet moments are yours to replenish. The stunning property offers cozy corners, open lounges, and tranquil garden spaces designed to invite deep relaxation. Inside and out, you’ll find comforting spaces that support stillness and inner calm. Let the gentle pace and nurturing environment restore your energy and reconnect you with a sense of ease.
Sama is small, intimate and personal, the two of us leading every meal, movement, and mindful moment, so you feel fully supported throughout the weekend.
Included in the price, an initial consult with Lisa and Di to create a personalised treatment plan to support your ongoing journey.
A one-of-a-kind retreat where nourishment, movement, and deep rest come together.
This weekend is just for YOU, dedicated entirely to your health and happiness.
Wholesome meals specifically designed to support and nourish women in midlife.
Gentle, body-centered practices designed to quiet the nervous system and awaken mindful calm.
D I A N N A S P A R R O W
Integrative Somatic Therapist – Advance with Health + The Moving Circle
With over 25 years in the wellness field, Dianna brings a gentle, integrative, and trauma-informed approach to healing. She is passionate about guiding women through times of change, helping them care for their nervous systems and reconnect with their bodies in meaningful ways. Through a blend of somatic tools: including TRE (Trauma Release Exercises), DMT (Dance Movement Therapy), Breathwork and Massage. Dianna creates supportive spaces where women can release tension, rediscover their strength, and feel more at home within.
L I S A G U Y
Naturopath, Herbalist, Clinical Nutritionist, Wholefood Chef – Art of Healing
Lisa Guy is a highly respected naturopath, clinical nutritionist, and herbalist with two and a half decades of clinical experience supporting women’s health. Through her Sydney-based clinic, Art of Healing, Lisa has helped countless women navigate perimenopause and menopause with natural, evidence-based solutions. Lisa is also a food lover, recipe developer, and wholefood chef, inspiring women to embrace healthy eating and cook nourishing meals that support both mind and body during this transitional time.
Master Private Room
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Luxurious King, Private Bathroom with dual showers and walk in wardrobe.
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$2,250
King Room - Shared
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Sleeping 2 people - Luxurious King singles. Built in wardrobe, Bathroom.
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1,950
Bunk Room
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King singles, sleeps up to 6 guests on high quality innerspring mattress, you will have an amazing sleep. Private bathroom with shower and toilet.
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1,650
