Be Well with Boundless
During January Cohort 2025, we have the pleasure of having Ciarra & Jordan, two wellness experts who are offering to create a beautiful wellness community. Together, we are organizing daily, weekly & one-off wellness activities that will help you improve your physical and mental shape during your time in Kotor.
Below you will find all the wellness activities we have organized for you!
A. Daily Activities
1 - TAP IN - Two-Minute Meditation w/Jordan
The daily goal to wake up the house and get everyone fed and out the door rarely leaves time for intention-setting. We invite you to TAP IN during this 2 minute meditation immediately after Drop-Off just outside of the Boundless HUB. Participating in this meditation allows you to release the morning hustle energy and set your goals for the day.
This style of mediation offers an active way to TAP IN to you and shift your focus to what needs your attention. It's a great way to start your day as we speak, visualize, and breathe. Through four simple steps - breath Work, Mantra, Gratitude, and Vision - you will be guided through an interactive meditation that quickly ignites your day.
Location: HUB
Day & Time: Daily | 8:50-8:55 am
Max Participants: None
Notes: TAP IN Meditation allows parents to pause for 2 minutes and decompress from the morning hustle of getting everyone ready and out the door.
2 - Be Well Guided Meditation Live & Virtual w/Ciarra & Jordan
Guided Meditation takes you through a visual path to peace. By following the prompts of the guide and allowing your mind to move, you will feel more balance. Meditation can be done solo, within a group or led by a guide. Guided Meditation takes you through a visual path to peace. By following the prompts of the guide and allowing your mind to move, you will feel more balance.
This meditation gives you the opportunity to make Now the focus of your life. Join us in guided meditation to further explore life's themes and bring more calm into your life.
Location: Boundless Wellness room
Day & Time: Daily | 10:45-11:00 am
Max Participants: None
Notes: This optional meditation will be available via video call to Kotor Boundless Staff and parents who cannot be present. The purpose is to intentionally set aside 10-15 minutes for mental wellness.
3 - Stretch from the desk w/Ciarra & Jordan
With the goal to create the co-working hub to also be a wellness hub of some sorts this simple 5 minute stretch is designed to bring wellness and productivity to you and the workplace. In this 5 minutes stretch we will gather at the ground floor of the hub and we will lead you through simple movements to release any work tension as well as increase blood flow in the body from sitting for long periods.
Location: Platform outside the HUB or Boundless Wellness room
Day & Time: Twice per day | 01:00-01:05 pm
Max Participants: None
Notes: This will happen two times per day. Morning and Night for the different work shifts
B. Weekly Activities
1 - Animal Flow w/Jordan
Animal Flow is a ground based movement practice designed to build power, flexibility, mobility, and coordination amongst other things. In the visual description of Animal Flow, it's a beautiful blend of capoeira, yoga, animal movements, and calisthenics.
This ground based practice will charge and enhance your core as well as create a healthier relationship with the floor. The mobility in your joints and range of motion will naturally improve through exploring your body while navigating new movements.
Come out and have fun walking like a crab or an ape, moving like a scorpion, and feeling dynamically powerful like a BEAST!
Location: Boundless Wellness room
Day & Time: Every Tuesday | 09:10 pm - 10:10 pm
What You Need: Water & Towel
Max Participants: None
2 - Hatha Yoga + Sound Bath w/ Ciarra (Mind & Body wellness session)
Take a moment to nourish your mind and body with our Mind & Body Wellness sessions. This serene yoga session is designed to help you recharge and find inner balance.
Get ready to move your body and expand your mind with this 60 minute yoga flow. You will be guided through a series of postures, breathing techniques, and mantras intended to help you deepen your practice. Hatha Yoga encourages a solid foundation of strength and body awareness.
Hatha yoga is a branch of yoga that aims to balance the energies of the sun and moon. 'Ha' represents the sun and 'tha' represents the moon. This paced yoga practice is slower than the popular vinyasa flow and focuses on finding balance in each posture.
Immerse yourself in a peaceful atmosphere as our skilled instructor Ciarra guides you through gentle yoga movements and mindfulness practices. Experience the soothing benefits of this rejuvenating session as you release tension, improve flexibility, and cultivate a sense of inner calm.
After your session, why not embrace the local spirit and join in a refreshing swim in the nearby sea? Connect with the natural beauty of the surroundings and feel revitalized by the gentle waves.
Join us for our Mind & Body Wellness sessions and discover the harmony of mind, body, and nature. It's an opportunity to prioritize your well-being and find tranquility in the heart of our community.
Location: Kotor park if weather allows or Boundless Wellness room
Day & Time: Every Wednesday | 9:10 - 10:10 am
What to bring: Flexible Attire, Water, Towel, Mat
3 - Release & Recover w/Jordan
The purpose of this offering is to transition from one week to the next by effectively offloading the load of the prior week and preparing for the one to come. We all deserve to release and recover our minds and bodies regularly - this class will help you do that.
Starting the class with a healthy active meditation to let go of the stresses of the work week plus parenting and socializing, you can expect to make mental space while simultaneously creating the ideal week ahead of you to accomplish all your dreams and goals for yourself and your family.
Following meditation, we will move into the body and go through a deep stretch routine to release the physical weight of the prior week. Often we hold onto to our tasks in the hips, the neck and the back so we need to consciously let that go. Next, we will move into some joint mobility work to strengthen and prepare the body for all the fun activities, sports and games (and travel) that your family will indulge in.
Location:Platform outside the HUB or Boundless Wellness room
Day & Time: Every Sunday | 05:00 - 05:45 pm
What You Need: Flexible Attire, Water, Towel, Mat, Open Mind & a Smile
Max Participants: None
C. Bi-Weekly Activities
1 - Run/Walk Club w/Jordan & Ciarra
The Boundless Run/Walk Club is designed to be a family friendly wellness activity to get the bodies moving and provide a cardio based exercise. Join us in running - or walking - 1-3 miles through the city of Kotor, Montenegro allowing participants to enjoy the sights of the city. All levels are welcome.
Runners will follow Jordan's lead as he sets the pace for the run. Walkers will join Ciarra in setting their own pace. Get acquainted with the neighborhood and explore new areas with the community.
Join us for a quick warm up prior to the run and a community cool down following each event. Be sure to wear appropriate attire for the weather and the exercise. Bring water to stay hydrated and an after-run snack if you feel you'll need to refuel.
Running with others is just more fun!
Starting Location: EC
Day & Time: Every two Mondays (when there is no hike) | 9:00 - 10:00 am
What You Need: Run/Walking Gear, Water
Max Participants: None
Note:
1. All of the Activities are registered on the Family Google Calendar
2. For any questions ask Ciarra & Jordan
3. For any changes in time and date, they will inform you on the Activities and Experiences Slack Channel
4. You don’t need to sign up for anything, you can just show up to every activity
5. Alternative locations for bad weather conditions will be communicated to you by Ciarra & Jordan a day before the activity
Be Well with Boundless
During January Cohort 2025, we have the pleasure of having Ciarra & Jordan, two wellness experts who are offering to create a beautiful wellness community. Together, we are organizing daily, weekly & one-off wellness activities that will help you improve your physical and mental shape during your time in Kotor.
Below you will find all the wellness activities we have organized for you!
A. Daily Activities
1 - TAP IN - Two-Minute Meditation w/Jordan
The daily goal to wake up the house and get everyone fed and out the door rarely leaves time for intention-setting. We invite you to TAP IN during this 2 minute meditation immediately after Drop-Off just outside of the Boundless HUB. Participating in this meditation allows you to release the morning hustle energy and set your goals for the day.
This style of mediation offers an active way to TAP IN to you and shift your focus to what needs your attention. It's a great way to start your day as we speak, visualize, and breathe. Through four simple steps - breath Work, Mantra, Gratitude, and Vision - you will be guided through an interactive meditation that quickly ignites your day.
Location: HUB
Day & Time: Daily | 8:50-8:55 am
Max Participants: None
Notes: TAP IN Meditation allows parents to pause for 2 minutes and decompress from the morning hustle of getting everyone ready and out the door.
2 - Be Well Guided Meditation Live & Virtual w/Ciarra & Jordan
Guided Meditation takes you through a visual path to peace. By following the prompts of the guide and allowing your mind to move, you will feel more balance. Meditation can be done solo, within a group or led by a guide. Guided Meditation takes you through a visual path to peace. By following the prompts of the guide and allowing your mind to move, you will feel more balance.
This meditation gives you the opportunity to make Now the focus of your life. Join us in guided meditation to further explore life's themes and bring more calm into your life.
Location: Boundless Wellness room
Day & Time: Daily | 10:45-11:00 am
Max Participants: None
Notes: This optional meditation will be available via video call to Kotor Boundless Staff and parents who cannot be present. The purpose is to intentionally set aside 10-15 minutes for mental wellness.
3 - Stretch from the desk w/Ciarra & Jordan
With the goal to create the co-working hub to also be a wellness hub of some sorts this simple 5 minute stretch is designed to bring wellness and productivity to you and the workplace. In this 5 minutes stretch we will gather at the ground floor of the hub and we will lead you through simple movements to release any work tension as well as increase blood flow in the body from sitting for long periods.
Location: Platform outside the HUB or Boundless Wellness room
Day & Time: Twice per day | 01:00-01:05 pm
Max Participants: None
Notes: This will happen two times per day. Morning and Night for the different work shifts
B. Weekly Activities
1 - Animal Flow w/Jordan
Animal Flow is a ground based movement practice designed to build power, flexibility, mobility, and coordination amongst other things. In the visual description of Animal Flow, it's a beautiful blend of capoeira, yoga, animal movements, and calisthenics.
This ground based practice will charge and enhance your core as well as create a healthier relationship with the floor. The mobility in your joints and range of motion will naturally improve through exploring your body while navigating new movements.
Come out and have fun walking like a crab or an ape, moving like a scorpion, and feeling dynamically powerful like a BEAST!
Location: Boundless Wellness room
Day & Time: Every Tuesday | 09:10 pm - 10:10 pm
What You Need: Water & Towel
Max Participants: None
2 - Hatha Yoga + Sound Bath w/ Ciarra (Mind & Body wellness session)
Take a moment to nourish your mind and body with our Mind & Body Wellness sessions. This serene yoga session is designed to help you recharge and find inner balance.
Get ready to move your body and expand your mind with this 60 minute yoga flow. You will be guided through a series of postures, breathing techniques, and mantras intended to help you deepen your practice. Hatha Yoga encourages a solid foundation of strength and body awareness.
Hatha yoga is a branch of yoga that aims to balance the energies of the sun and moon. 'Ha' represents the sun and 'tha' represents the moon. This paced yoga practice is slower than the popular vinyasa flow and focuses on finding balance in each posture.
Immerse yourself in a peaceful atmosphere as our skilled instructor Ciarra guides you through gentle yoga movements and mindfulness practices. Experience the soothing benefits of this rejuvenating session as you release tension, improve flexibility, and cultivate a sense of inner calm.
After your session, why not embrace the local spirit and join in a refreshing swim in the nearby sea? Connect with the natural beauty of the surroundings and feel revitalized by the gentle waves.
Join us for our Mind & Body Wellness sessions and discover the harmony of mind, body, and nature. It's an opportunity to prioritize your well-being and find tranquility in the heart of our community.
Location: Kotor park if weather allows or Boundless Wellness room
Day & Time: Every Wednesday | 9:10 - 10:10 am
What to bring: Flexible Attire, Water, Towel, Mat
3 - Release & Recover w/Jordan
The purpose of this offering is to transition from one week to the next by effectively offloading the load of the prior week and preparing for the one to come. We all deserve to release and recover our minds and bodies regularly - this class will help you do that.
Starting the class with a healthy active meditation to let go of the stresses of the work week plus parenting and socializing, you can expect to make mental space while simultaneously creating the ideal week ahead of you to accomplish all your dreams and goals for yourself and your family.
Following meditation, we will move into the body and go through a deep stretch routine to release the physical weight of the prior week. Often we hold onto to our tasks in the hips, the neck and the back so we need to consciously let that go. Next, we will move into some joint mobility work to strengthen and prepare the body for all the fun activities, sports and games (and travel) that your family will indulge in.
Location:Platform outside the HUB or Boundless Wellness room
Day & Time: Every Sunday | 05:00 - 05:45 pm
What You Need: Flexible Attire, Water, Towel, Mat, Open Mind & a Smile
Max Participants: None
C. Bi-Weekly Activities
1 - Run/Walk Club w/Jordan & Ciarra
The Boundless Run/Walk Club is designed to be a family friendly wellness activity to get the bodies moving and provide a cardio based exercise. Join us in running - or walking - 1-3 miles through the city of Kotor, Montenegro allowing participants to enjoy the sights of the city. All levels are welcome.
Runners will follow Jordan's lead as he sets the pace for the run. Walkers will join Ciarra in setting their own pace. Get acquainted with the neighborhood and explore new areas with the community.
Join us for a quick warm up prior to the run and a community cool down following each event. Be sure to wear appropriate attire for the weather and the exercise. Bring water to stay hydrated and an after-run snack if you feel you'll need to refuel.
Running with others is just more fun!
Starting Location: EC
Day & Time: Every two Mondays (when there is no hike) | 9:00 - 10:00 am
What You Need: Run/Walking Gear, Water
Max Participants: None
Note:
1. All of the Activities are registered on the Family Google Calendar
2. For any questions ask Ciarra & Jordan
3. For any changes in time and date, they will inform you on the Activities and Experiences Slack Channel
4. You don’t need to sign up for anything, you can just show up to every activity
5. Alternative locations for bad weather conditions will be communicated to you by Ciarra & Jordan a day before the activity
