Urban Refuge

A Mindfulness weekend Retreat: 
the FOUNDATIONS of mindfulness

Workshop: Saturday, October 6th from 8:30 am – 5 pm at Diastole Scholar’s Center
Join us at the Diastole, a beautiful Frank Lloyd Wright inspired, Asian themed oasis in the heart of the city for a day of rest, rejuvenation, skill building & practice. Explore the foundations of mindfulness, learning about its elements, attitudes, and practices. Bring your own lunch or experience one of the many eclectic, urban restaurants nearby. Walk the gardens or practice guided mindful movement and meditation between sessions. The workshop is suitable for anyone interested in mindfulness and its foundations. Each session of the day includes guided mindfulness practices. Fee: $120-$175

Teachers Retreat: Sunday, October 7th from 8:30 am – 1pm at Seeking Solace Yoga
Deepening the Authenticity of Practice & Exploring the Three Treasures of Teaching: Surrender yourself to a cozy and intimate half-day retreat for mindfulness teachers. We will learn to gain access to our authentic voices and cultivate skills to master the art of inquiry. The teachers’ retreat is designed for any service provider whose work involves the teaching of mindfulness skills and concepts. Limited to 12 registrants. Fee $80-$120

Speaker: Janet Solyntjes, M, Certified MBSR Teacher
Janet is co-founder of The Center for Courageous Living in Boulder, CO. She has been a practitioner of mind-body disciplines since 1977 and completed her professional training in MBSR with Jon Kabat-Zinn and Saki Santorelli in 2002. Janet is on the faculty of the Center for Mindfulness and has taught extensively as an Adjunct Professor at Naropa University. She leads meditation and yoga retreats in the US, Canada, Australia, and New Zealand and is a senior teacher in the Shambhala tradition.

This event is meant for the general public, but up to 10 CEUs are available for KS & MO mental health professionals. Register here

Diastole Scholar’s Center 2501 Holmes Street Kansas City, Missouri 64108

If you are coming to Diastole and traveling:

  • South on I-29/71 (or coming from the north)
    Follow I-29 South until it becomes I-35 South. Follow directions for traveling south on I-35.
  • South on I-35 (or coming from the north)
    Follow signs for I-70 West and I-35 South; exit at Oak Street; stay in right hand lane and follow street to the right onto Oak (you will loop around). Continue on Oak (S). Oak becomes Gillham. Turn left (E) on 26th Street. Go two blocks and turn left (N) on Holmes Street. Diastole is located on the right (E) side of the street, just before the 25th Street intersection.
  • North on I-35
    Exit Southwest Boulevard/Mission Road; keep left and follow Southwest Blvd. to 31st Street; turn right (E) on 31st Street. Go several blocks (past Broadway and Main) to Holmes; go left (N) on Holmes. Diastole is located on the right (E) side of the street, just before the 25th Street intersection.
  • West on I-70 (or coming from the east – i.e. Missouri)
    Exit I-70 from right lane to downtown 13th Street exit. Turn left (S) on Charlotte. At 26th Street, turn right (W) and another right (N) onto Holmes Street. Diastole is located on the right (E) side of the street, just before the 25th Street intersection.
  • East on I-70 (or coming from the west – i.e. Kansas)
    Take I-70 east to 11th Street exit. Remain in left lane of exit ramp. Take first left (S) turn his turns onto Charlotte Street. At 26th Street, turn right (W) and another right onto Holmes Street (N). Diastole is located on the right (E) side of the street, just before the 25th Street intersection.
  • North on 71 highway (or coming from the south)
    Take 71 highway and exit on 22nd Street. Go left (W) on 22nd Street to Charlotte Street; go left (S) on Charlotte to 26th Street; go right (W) on 26th Street to Holmes Street; go right (N) on Holmes. Diastole is located on the right (E) side of the street, just before the 25th Street intersection.


There is limited parking (approximately 20 spaces) within the Diastole Scholars’ Center complex.  The entrance to the Diastole parking area is located just south of 25th Street, on the right (E) side of the street.  Just follow the driveway, and as it curves to the right you will see the parking lot.  Additional parking available on Holmes, 25th, and Charlotte streets.

Recommended Restaurants:

Within walking distance:

  • Teocali – simple Mexican food with a family atmosphere and rooftop dining. Vegetarians will enjoy their mushroom quesadilla.
  • Succotash – quirky, locally sourced breakfast and brunch, vegan and vegetarian friendly. Try the rosemary latte!
  • You Say Tomato – greasy spoon without the grease, great breakfast fare.
  • The Antler Room (dinner only) – its worth sticking around after the retreat to try this innovative neighborhood gem specializing in small, sharable pasta plates. Garage doors open for semi-alfresco dining.

Just a short drive:

  • The Rockhill Grille – classic upscale american fare with a great view from the upstairs garage doors. The fancy tots with house made catsup are a must try!
  • Grinders – quirky urban joint featuring pizza & sandwiches. Vegetarians will love the pizza margherita.

2017 retreat: Mindful Self-Care for Caregivers & Everyone Who Cares

Urban Refuge mashup

When: Saturday Oct. 7, 2017 8 am – 8 pm
Where: Diastole on Hospital Hill

Registration for the retreat is now closed.

At this day retreat, our guides will be Kristy Arbon of HeartWorks Training and Lynn Rossy, PhD, psychologist and developer of the Eat for Life program. Kristy will teach specific self-compassion skills we can use to include ourselves in the circle of care and kindness that we so often reserve for others. Lynn will share ways of nourishing our bodies and minds through mindful eating. A healthful vegetarian lunch and dinner are provided. Between sessions, you’re invited to walk the Japanese gardens or practice guided mindful stretching and meditation.
We’ll end the day with the indigenous sounds of Bolivian musical talent, Amado Espinoza.

This event offers a unique experiential opportunity for anyone interested in mindfulness and self-compassion. It is especially well suited for those who are caring for others such as parents of children and teens, people assisting an ailing loved one, teachers, mentors and coaches, child and eldercare workers, mental health and medical care providers, and other helping professionals. Up to 6 CEUs are available for KS & MO mental health professionals.

8:00 am     Check-In/Mingle (coffee, water & hot tea provided**)
8:30 am     Guided Meditation/Mindful Movement with Lisa Pinsker, MA
9 -11 am     Self-Compassion Tools for Everyone with Kristy Arbon (2 CEUs)
11:15 am     The BASICS of Mindful Eating with Lynn Rossy, PhD (1 CEU)
12:15 pm     Lunch (provided)
1:15 pm     Guided Meditation/Mindful Movement with Lisa Pinsker, MA
2 -4 pm     A Caregiver’s Toolbox for Emotional Resilience with Kristy Arbon (2 CEUs)
4:15 pm     Finding Freedom From the Wanting Mind with Lynn Rossy, PhD (1 CEU)
5:15 pm     Dinner (provided)
6 – 8 pm     A Musical Meditation by Amado Espinoza

**You may wish to bring your own hot/cold beverage container in consideration of the environment.

Speakers & Performers
Kristy Arbon 2017Kristy Arbon is the Founder and CEO of HeartWorks Training LLC, a business that supports people in their practice of mindfulness, self-compassion, shame resilience and tapping into emergent self-wisdom using the practices of Mindful Self-Compassion, Internal Family Systems, Brene Brown’s shame resilience model, Buddhist philosophy and exploration of archetypes. Kristy is a qualified social worker, a certified Mindful Self-Compassion Teacher and has completed Internal Family Systems Level 1 training. She is passionate about supporting people in taking care of themselves so that they can go out into the world and courageously do the important work they are called for.


Lynn Rossy, PhD is an author and health psychologist specializing in mindfulness-based interventions for stress, eating, and workplace wellness. She is Director of Integrated Wellness for Veterans United and serves on the board of directors of The Center for Mindful Eating. She developed a ten-week, empirically validated Eat for Life class that teaches people to eat mindfully and intuitively, love their bodies, and find deeper meaning in their lives.  Her book, The Mindfulness-Based Eating Solution, is based on the concepts in her program. Lynn is a long-time practitioner of mindfulness meditation and yoga.

AmadoEspinoza1Amado Espinoza was born in Cochabamba, Bolivia and moved to Kansas City in 2014. He is musical director of the Latin American band, Ayllu, a Charlotte St. Resident, and recipient of an ArtsKC inspiration grant. Amado has dedicated himself to the investigation, recuperation, interpretation, and construction of native instruments from different parts of the world. Says Espinoza, “I travel through my music. Through these instruments, and the quality of the sounds that they can produce, [I am transported] to landscapes that I have never seen in this lifetime… We can cross time and space together.”