We invite you to join a free series of four workshops in Warsaw’s parks and forests as part of the Wellness Navigators project.
Each workshop has its own theme and location, while together they form a coherent journey. Registration is required for each workshop separately, so you can join a single session or participate in the entire series.
Through simple movement, breathing, somatic practices, and mindfulness, we will reconnect with our bodies and with nature — a nature that we are part of and that naturally supports the regulation of our nervous system. We will work individually, in pairs, and as a group, always at a pace adapted to participants’ needs.
Dates (Tuesdays): 7 July, 28 July, 11 August, 25 August
Time: 17:30–19:00
Organiser: Mudita Foundation
Facilitator: Agnieszka Gwadera
This project is co-funded by the European Union through the Erasmus+ Programme. The workshops will be in Polish.
About the Facilitator
Agnieszka Gwadera is a movement, dance, and embodied awareness facilitator, as well as the creator of the COBONA (Connection Body Nature) approach. She combines movement, dance, and improvisation with mindfulness and relational awareness. Inspired by nature, she invites people to explore themselves through movement without pressure or judgment.
She facilitates workshops that support connection with oneself and with nature, emotional regulation, and authentic expression, drawing on embodied work with emotions and Nonviolent Communication (NVC). She creates a safe and supportive environment where everyone can move and participate at their own pace.
Important Information
These workshops are not group therapy. They are educational and personal development workshops designed to share practical tools that can help you strengthen your connection with your body and with nature, while building everyday resilience and wellbeing.
Workshop 1: Reconnect with Nature, Reconnect with Yourself
Grounding • Settling • The Senses
When: Tuesday, 7 July, 17:30–19:00
Where: Międzylesie Forest (Warsaw Wawer, ul. Kociszewskich 1)
Format: Calm, mindfulness-based and somatic, immersed in nature
Registration: https://forms.gle/CBNzgf7C1Sw3nSnG7
Our first workshop is a gentle forest gathering where, through simple movement, breath, and mindfulness, we will reconnect with both body and nature. We will focus on grounding, finding support through contact with trees, and opening our senses to the present moment.
What can you expect?
- Grounding practices and sensing the earth beneath your feet (including barefoot walking if comfortable for you).
- Practices with trees as sources of support and stability.
- Short mindfulness and sensory meditation exercises.
Workshop 2: Growth as a Process, Life as a Process
Rooting • Growth • Space
When: Tuesday, 28 July, 17:30–19:00
Where: Praski Park (Warsaw Praga-Północ)
Format: Movement-based, in connection with body and nature
Registration opens: 7 July
In this workshop, trees and their natural wisdom of growth will inspire us. Just as roots grow downward while branches reach upward toward light and space, we will explore how stability and development can coexist in our own bodies and lives.
What can you expect?
- Movement practices that cultivate “roots”: weight, grounding, and stability.
- Exploration of two energetic directions in the body: downward (grounding) and upward (lengthening and opening), inspired by the image of a tree.
- Exercises inviting expansion and taking up space without comparison or pressure.
Workshop 3: Boundaries as a Place of Meeting and Relationship
Meeting • Sensing • Choice
When: Tuesday, 11 August, 17:30–19:00
Where: Kabaty Forest (Warsaw Ursynów)
Format: Calm, mindfulness-based and somatic, surrounded by forest
Registration opens: 21 July
This workshop is dedicated to boundaries — understood not as walls, but as living spaces of contact. We will explore where “I” end and the external world begins, and how to return to ourselves when things feel overwhelming or too close.
The body will be our guide: skin as a visible boundary, and the senses and breath as channels of exchange with the world around us.
What can you expect?
- Practices that strengthen the experience of “my body, my boundary”.
- Mindfulness exercises exploring the body as a place of experience and connection.
- Exploration of bodily signals: when the body says “yes” and when it says “no”, and how to recognise these messages through breath, tension, and impulses toward closeness or distance.
Workshop 4: Ecosystem – I Am Because We Are
Connection • Interdependence • Support
When: Tuesday, 25 August, 17:30–19:00
Where: Pole Mokotowskie (Warsaw Mokotów)
Format: Movement-based, in connection with body and nature
Registration opens: 4 August
The final workshop closes the series with the theme of ecosystem. Just as everything in nature is interconnected, we too are part of networks of relationships, mutual influence, and interdependence.
Inspired by the philosophy of Ubuntu — “I am because we are” — we will explore how breath connects us with the living world around us and how movement and shared presence can help us experience both personal agency and collective support.
What can you expect?
- Mindfulness and breathing practices that strengthen the feeling of connection with the living world around us.
- Movement exercises exploring the dynamic nature of ecosystems, where our actions influence others and are influenced in return.
- Experiences that reveal how relationships and nature can act as a safety net, offering support, resilience, and a path back to balance.