A Luxurious and regenerative experience

—A Women’s Hawaii yoga, meditation, surF retreat

Hawaii LUX women’s yoga, meditation, surf, SEVA retreat

Travel to feel good about~

Locale

Kaua’i’s Iconic North Shore

~Princeville, Hawaii

Enjoy a stay at The Cliffs at Princeville and spend a week oceanfront and cliffside

Dates

April 19th - 26th, 2025

A Luxurious and Eco-Inspired Retreat to Hawaii next spring for all women!

Next April 2024, rise with the sun, and follow the tides as we flow with the island’s natural rhythms on retreat on Kaua’i..

Join Mary Susan Stults Sassone on the lush and intimate Garden Island next May 17th - 24th for an incredible and transformational week nestled on the North Shore of Kaua’i in the heart of paradise at The Cliffs at Princeville.

Soak up a spacious week and the spirit of Aloha on retreat and enjoy daily yoga with Mary, guided vipassana and mindful meditations, lei-making, surfing with a coach (all levels:)), art and creativity, free time to relax, island exploration, the option to experience a coastal boat adventure, beach time and swimming, and more.

Step away from the busyness of daily life and create space for a week of living well, time out in nature, and island adventure together. We’ll enjoy a deep dive into the island life alongside one another as we take time to include it all.

Spend a week connecting with yourself, a wonderful community of women, and the aina and ocean and return home feeling refreshed, renewed, and enlivened.

Let's enjoy a deep dive into our yoga and vipassana meditation practices, plenty of surfing, the Hawaiian culture and history, Mother Nature and our earthly roots, art and creativity, and into life lived fully and well.

Take some time in paradise to progress your yoga practice, surf and learn on the waves with an incredible local surf instructor, connect with other wonderful women, play, hike and explore, and enjoy that island life and plenty of beach days.

We'll enjoy a stay at an incredible hotel and property in Princeville that is recognized at Kauai’s Greenest and Most Environmentally Sustainable Resort. Our central north shore location allows us to take advantage of all of the natural beauty surrounding us.

Retreat yourself this summer in Hawaii and take time to explore the best beaches, get out into nature, venture to see other areas of the island, slow down and connect in a lei-making workshop, and enjoy time to enjoy our days to the utmost fullest.

We believe that community is medicine, and together we thrive.

I can hardly wait to share all of the beauty of my home with you all on retreat next spring, xo

Retreat Deposit

$500 non-refundable deposit

Retreat Tuition

(Note: Retreat Taxes/Processing Fees are Included)

*Remaining retreat tuition will be due 60 days prior to retreat, or upon booking if within 60 days of retreat start date~

***Pay in full and receive an additional $150 off of your retreat tuition~

Option 1)

Shared King Suite (1 King Bed, 2 Students): Regular Tuition Rate: $4399 per student

-Each Shared King Suite features a king bed plus pullout couch bed as well as a full living room, full kitchen, a dining room area, a lanai with dining table outdoors, 2 full bathrooms, a washer/dryer, and closet with a few beach essentials.

Option 2)

Private King Suite: Regular Tuition Rate: $5899 per student

-Each Shared King Suite features a king bed plus pullout couch bed as well as a full living room, full kitchen, a dining room area, a lanai with dining table outdoors, 2 full bathrooms, a washer/dryer, and closet with a few beach essentials.

Option 3)

Shared 3 Bed Loft Condo Suite: Regular Tuition Rate: $4099 per student

-Each Shared 3 Bed Condo Suite features a king bed, 2 queen beds, plus pullout couch bed as well as a full living room, full kitchen, a dining room area, a lanai with dining table outdoors, 2 -3 full bathrooms, a washer/dryer, and closet with a few beach essentials.

Questions

Mary Susan - email her anytime at floatandflowllc@gmail.com

What’s Included

-A luxurious and relaxing stay and deluxe lodging at Kaua’i’s Premiere Greenest and Sustainable Resort, The Cliffs at Princeville

-Retreat Taxes/Processing Fees are Included

-Daily Healthy and Delicious Breakfast

-Four Wonderful and Delicious Dinners

-Daily Yoga Practices + Workshops with Mary (1-2 XS/day)

-Guided Vipassana and Mindful Meditations with Mary

-Kauai Juice Co Green Juice Upon Arrival at Welcome Circle

-Art and Painting Workshop

-Hawaiian Lei Making Workshop

-Visit to CURE Bathhouse and Sauna/Icebath in Moloa’a in the Jungle!

-Regenerative Farm and Food Experience at Common Ground

-Ocean Activism - Beach Clean-up and Net Patrol with Kaua’i SurfRider Foundation to Give Back to Our Oceans and Lands

-Surfing Sessions with Coach (2)

-Journaling

-Stand Up Paddle Adventure + Hiking Adventure to a Waterfall and River Swimming Hole

-Island Exploration

-Beach Bonfire (weather permitting)

-Live Music Out

-Time at the Best Beaches

-Free time to Relax

-Retreat Gift Bag

-Incredible Community

-Wifi at lodging

-Tea

-Transportation to activities during retreat

-Pre- and Post Retreat Support

What’s Not Included

Airfare

Travel to and from retreat

Travel insurance

Optional Boat Adventure ($250 per person and well worth it!)

Alcohol

4 Dinners

Lunches

Tips

Extra Activities

Lodging

A luxurious Sanctuary overlooking Kaua’i North Shore~

About the Cliffs:

https://www.cliffsatprinceville.com

***Kauai’s Greenest Resort

Year after year, The Cliffs at Princeville takes home awards for its sustainability practices. Recognized as #1 among the 2,508 RCI resorts in North America, The Cliffs is committed to protecting the environment for generations to come.

Nestled on a secluded bluff overlooking the Majestic North Shore of Kauai, the Pacific Ocean stretches as far as the eye can see; where the clouds come alive and dance in concert with our endless sunrise and sunsets, interrupted only by the whales, turtles and waves crashing against the shore.

The views are simply stunning which is why at the beginning or end of every day you might find yourself drawn by the Adirondack chairs strategically placed along the ocean’s edge allowing you to ponder on the meaning of life, or simply enjoy Mother Nature at her finest.

“The Cliffs” offers the quiet privacy and comforts of spacious condominium suites. Ideal for couples and families, accommodations include one bedroom suites and two bedroom/loft configurations. Our suites are double the size of a standard hotel room, (900sq ft. for the 1 bedroom and 1200+ sq. ft. for the loft units).

Area Attractions

You can find so much to do and see within 5 miles of The Cliffs that you may not want to go anywhere else!

Six beaches within 5 miles

Golf nearby and island wide

Health Spa – 2 miles

Grocery – within 3 miles

Horseback – 2 miles

Shopping – 1 mile and beyond

Live Entertainment – several area spots

Restaurants – 6-8 nearby

Medical doctors – several within 5 miles

Scuba Diving – 3 miles

Each Suite at The Cliffs Features:

Fully equipped kitchen

Hardwood floors

Granite countertops

Custom made Polynesian hardwood furniture

Two full baths

Two private lanais

Separate living room

Private master bedroom

Professionally decorated with depictions of Hawaiian life, myth & legend.

Beaches near The Cliffs

Kauai is known for its miles of white sand beaches and crystal clear water.

Just down at the end of Ka Haku Road, near the Princeville Hotel, is Pu’u Poa Beach, best for swimming in the summer when the surf is low. Its 191-step staircase will give you a good work-out, too! Head south about 2 miles and you’ll find Anini Beach, a very safe and shallow beach with a fringing reef. Windsurfing lessons are available here.

Hanalei Bay, 3 miles to the north, is one of the premier beaches in Hawaii with a 2-mile stretch of powder-soft white sand and four different beach parks. A great place to surf, swim, picnic, and relax after a morning of shopping in Hanalei Town.

Anini Beach

Black Pot Beach

Haena Beach

Hanakāpī‘Ai Beach

Hanalei Beach

Hideaway Beach

Ke’e Beach

Kepuhi Beach

Lumaha’i Beach

Pali Ke Kua Beach

Puu Poa Beach

Sealodge Beach

Tunnels Beach

Waikoko Beach

Waioli Beach Park

Kaua’i, Hawaii

Kauaʻi is Hawaiʻi's fourth largest island and is often called the "Garden Island.”

The oldest and northernmost island in the Hawaiian chain is draped in emerald valleys, sharp mountain spires and jagged cliffs aged by time and the elements.

Centuries of growth have formed tropical rainforests, forking rivers and cascading waterfalls! Some parts of Kauaʻi are only accessible by sea or air, revealing views beyond your imagination.

More than just dramatic beauty, the island is home to a variety of outdoor activities. You can kayak the Wailua River, snorkel on Poʻipū Beach, hike the trails of Kōkeʻe State Park, or go ziplining above Kauaʻi's lush valleys. But, it is the island's laid-back atmosphere and rich culture found in its small towns that make it truly timeless. Explore the regions of Kauaʻi and make your escape to discover the undeniable allure of the island.

Princeville, Hawaii

Framed by stunning cliffside views that overlook the Pacific, Princeville is a common destination for many visitors to the island of Kauai. In fact, sunsets and beaches in the area are picturesque. Many restaurants accentuate this beauty with outdoor patios that are perfectly lit to enjoy the sunset and your meal at the same time.

You can also enjoy nature by walking, biking, or running along the many paths in the area, such as Princeville’s main corridor or Princeville Path. You can even take in a waterfall or two at the nearby Namolokama Mountain which can be viewed when there has been a good bit of rain.

Princeville offers a strong sense of community that not only attracts residents but visitors as well. Enjoy the peaceful beauty of Princeville. The town has embraced its ancient history that shaped much of the area and Hawaii as a whole.

The Princeville community continues to grow amidst Kauai’s beautiful, lush valleys and tropical forests. Through this growth, the community still values the memories and traditions of the old Kauai, as well as the area's historical ties to the Kamehameha dynasty.

Meet Your Teacher and Guide:

https://www.marysusanstults.com/

Mary Susan Stults

Learn more about Mary Susan at https://www.marysusanstults.com/

Born in Fort Payne, Alabama, Mary Susan Stults was raised in Cedar City, Utah. After moving to Colorado in 2001 to attend CU Boulder, she made Colorado her mountain home for about 20 years until she followed her heart to Hawaii.

In 2018, she traded the mountain life for island life and moved to Kauai, Hawaii where she lives with her fiance Brandon and their two cats, Tux and Sir Wobbles.

Mary Susan’s yoga and meditation practice and path began early in life with her mother as a child at home in 1991 and continued in the studio at the age of 14 in 1997 with the practice of Ashtanga Yoga. Mary practiced Hatha, Ashtanga Yoga, and Iyengar Yoga throughout highschool and early college and in 2002 began practicing at Richard Freeman and Mary Taylor's studio, the Yoga Workshop in Boulder, Colorado. Years later, Mary had the blessing to find Master Mentor-Teacher Maty Ezraty with whom she studied intensively, mentored with, and assisted until her recent passing in 2019. Over thousands of hours and many years of study and practice, Maty shaped and influenced Mary Susan’s practice, teaching, and life on and off the yoga mat.

Mary Susan teaches in the U.S and internationally and is an experienced Senior Yoga & Meditation teacher, educator, mentor, and practitioner. She is a certified and experienced Yoga & Meditation teacher, educator, and practitioner, a WPA/Paddle Into Fitness Certified Stand Up Paddleboarding (SUP) and SUP Yoga teacher, certified Kids Yoga teacher, certified Adaptive Yoga teacher, and is known by all for her enthusiasm, heart, and positive outlook.

She teaches a knowledgeable, dynamic, and refreshing yoga practice that intelligently weaves together the traditions of Iyengar Yoga and Ashtanga Vinyasa Yoga. She also enjoys teaching Yin, Restorative Yoga, Therapeutic Yoga, and Vipassana and Mindful Meditation. Many describe her energy as contagious, finding her nurturing, wise, grounded, & patient style of teaching to be welcoming &supportive. Her offerings are infused with her grounded yet light-hearted nature. When she is not teaching herself you can often find her in a training or Yoga intensive with one of her teachers or mentors.

Questions

Mary Susan - email her anytime at floatandflowllc@gmail.com

Yoga

Together we’ll enjoy a variety of styles and dynamic practices.

We will be practicing once some days, and twice on some days and will be explore breath work, precise alignment and energetics of postures, the blueprint postures, meditation, reading and seeing bodies, the 8 limbs of yoga and living our yoga off the mat, restoratives, and more. We will begin most days with a morning practice and meet back on the mat in the afternoon for a workshop and asana lab to dive into and break down the asanas and practice in greater depth.

We’ll flow, workshop, and restore!

Meditation

We will enjoy guided meditation and will explore a variety styles of meditation including mindful meditation, silent meditation, and Vipassana meditation also known as insight meditation. Within this style of Vipassana meditation we will explore a variety of methods including breath meditation, and heart meditations including a compassion meditation and a metta or living kindness meditation.

We will talk about the basics of meditation, finding a comfortable seat, and the roots of mindfulness.

Hiking

We will be getting out for a hike or two while on Kauai to further immerse in the lush vegetation and island flora and fauna surrounding us. Please plan on some uphill and incline hiking as many of Kauai's hikes go up up up for those exquisite island views, as well as mud and hiking amidst Kauai's gorgeous red dirt. Kauai's red dirt stains so please plan accordingly and bring some clothing and hiking shoes you do not care about getting muddy or stained.

Surfing

We will be heading our for surfing lessons with a local instructor during our retreat and will also have some free time to surf more or add additional lessons. We will surf on the north shore most likely on Hanalei Bay, but swell dependent.

Hanalei Bay is one of the most well-known spots on the island of Kauai, and there are many other spots in and around the bay. Hanalei itself is a long right point that breaks on the eastern side of the bay for up to 300 yards over lava reef.

It is a fairly powerful wave with occasional barrel sections that ends with an inside bowl section in the middle of the bay. Farther north, up and around the point from Hanalei, is a reefbreak right called Hideaways. Further inside the bay is PineTrees, which needs a larger swell and a good sandbar setup at the rivermouth. Directly across Hanalei Bay from the main point is a fickle left reefbreak called Waikokos, which needs a large N swell and W wind. The beloved pier offers friendly waves for all levels.

Hawaiian Lei Making

Immerse in the Hawaiian culture and learn the art and techniques of traditional lei making on the garden island of Kauai. Enjoy a lei-making workshop and immersive experience in a beautiful workshop-style floral adventure using local and native flowers and plants.

Optional Boat + Snorkeling Adventure along the Napali Coast

$250 per person + taxes

See you in paradise this summer friends and family for a week in paradise! xo