The Little Retreat You Didn’t Know You Needed
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True You Individual or Couples Retreats …
True You Therapy & Wellness Retreats are small, in-person, expert-led, structured gatherings that leverage modern 21st century insights from the field of psychotherapy and wellness, combined with Darek and Jessica’s extensive experience as psychotherapists, to create optimal conditions for emotional healing, personal growth, and nourishing connections.
We provide a safe, fully confidential, non-judgmental, and pressure-free space for you to slow down, and give attention and care to personal and relational themes, questions, challenges, or patterns that need your focus the most.
You may choose to bring personal or relational challenges you are already working on, embark on an emotional journey into unexplored realms of your being, or simply slow down, relax, and rest with a gentle attitude of curiosity.
Our structured program includes evocative mindfulness, communication, and relaxation exercises, group processes, journal reflections, and optional sharing opportunities.
All guided exercises are slow-paced and designed to deepen your connection with yourself, your partner, and others, explore emotional, cognitive, and relational patterns, embrace yourself and your partner as you are, and clarify what matters to you most.
Your degree of participation in any exercises, reflections, or sharing is entirely up to you and your comfort level. There is never any pressure to do anything. Participants are strongly encouraged to honor and respect their natural boundaries.
Facilitators participate in all exercises to model authenticity and acceptance.
These groups also offer opportunities to meet other individuals or couples who value mutual care and recognition. We see our in-person community-building mission as an antidote to our progressively digital and isolated world.
Each retreat consists of four 2.5-hour weekly gatherings in a comfortable, professional setting in Winnipeg, Manitoba. Summer retreats are incorporated into extended weekend retreats (Friday evening to Monday morning) held at the magical North Point Retreat, north of Kenora, Ontario.
Setting
- Enjoy a cozy professional setting with comfortable chairs, soft lighting, and tea.
- Gather in a circle of safety and care with eight participants and one or two expert facilitators.
- Experience a slow-paced, pressure-free, fully confidential 2.5-hour respite from daily life.
- Each retreat consists of four consecutive weekly gatherings.
Activities
- Engage in guided mindful grounding and relaxation exercises to promote inner calm, self-awareness, emotional regulation, and restoration.
- Reflect on important inner themes such as relational patterns, limiting beliefs, inner pressures, shame, and self-judgment through guided reflective and visualization exercises.
- Explore relational patterns and uncover the interactional chains that negatively affect your relationships with guided prompts.
- Deepen emotional processing, self-understanding, and emotion regulation through guided journaling exercises.
- Share personal discoveries in a circle of safety, acceptance, and care through optional structured sharing opportunities.
- Examine the stories you tell yourself and the narratives that guide your life with guided prompts.
- Receive audio exercises for couples to practice at home after each gathering.
- Participate at your own comfort level, as all activities are optional, and your well-being is our priority.
Our Mission
We harness the transformative power of safety, connection, and truth to help people heal, grow, and nourish relationships.
Potential Benefits…
For your emotions
- Acquire techniques to connect deeply with your emotions.
- Give care to the neglected parts of yourself.
- Embrace and accept yourself in all your complexity.
- Find ease in being fully yourself.
- Increase emotional resilience.
- Improve self-care and attend to both personal and relational needs.
- Strengthen personal autonomy and agency.
- Lower anxiety, improve mood, and reduce trauma symptoms.
- Cultivate a sense of personal freedom and joy.
For your self-understanding
- Gain clearer insight into who you truly are.
- Become aware of the stories you tell yourself.
- Understand how your personal narratives affect your life and relationships.
- Uncover the origins of your personal stories.
- Clarify which of your stories are true and which are fictions.
- Acquire tools to reshape personal narratives.
- Hone in on your authentic story.
For your relationships
- Deepen connection with your partner and others.
- Understand more clearly how you relate to others.
- Identify and break problematic patterns in your relationships.
- Enhance empathic communication skills and quality of presence.
- Develop empathic assertiveness to accept others while protecting yourself.
- Embrace others in their differences with greater ease.
- Learn to honor your right to boundaries and self-determination.
For your community
- Connect with individuals and couples striving to create joyful and meaningful lives.
- Build a lasting network of people who value mutual care and recognition.
Custom Retreats…
Custom Team Retreats
We offer tailored retreats designed specifically for executive, leadership, creative, or other specialized teams or groups. Rooted in the same True You principles and methods, each team retreat is customized to meet your team’s unique dynamics and needs.
Custom Couples Retreats – Just for the Two of You
For couples seeking dedicated care and attention, we offer limited opportunities for exclusive custom retreats designed just for the two of you. To begin the process, schedule a one-time consultation with Darek and Jessica to explore your relationship’s unique needs and discover the retreat options best suited for you.
MDMA Assisted Therapy Retreats - Not yet available
We are in the process of developing specialized retreats for the preparation and integration part of MDMA-Assisted Therapy. Our team is fully trained and ready to deliver MDMA Therapy, but MDMA Therapy is currently only accessible through Health Canada’s Special Access Program.
Our Two Locations…
Urban Retreats • Winnipeg, Manitoba
True You groups are held in the River Heights area of Winnipeg, Manitoba.
Island Retreats • North of Kenora, Ontario
From spring to fall, True You groups are integrated into extended weekend retreats at North Point Retreat, two-and-a-half hours from Winnipeg, Manitoba.
Current Offerings…
Urban Retreats
For Individuals
Retreat Dates & Times
• April 16, 23, 30 May 7 / 2025
• May 14, 21, 28, June 4 / 2025
• May 15, 22, 29, June 5 / 2025
Island Retreats
Retreat Dates & Times
• North of Kenora, Ont. – June 13 – June 16 / 2025
• North of Kenora, Ont. – June 20 – June 23 / 2025
Urban Retreats
For Couples
Retreat Dates & Times
Exclusive One Couple Retreat
Exclusive Team Retreats
MDMA Therapy Preparation
and Integration Retreats
Retreat Dates & Times
True You Retreat Registration
Contact us…
Inquiries...News & Events…
Subscribe…What people say…
Carolin Vesely, MMFT
MMFT
Second Story Therapy
True You was a rich and rewarding experience. It was exactly what I didn't know I needed. The best part was connecting with like-minded folks in a trusting and caring setting where we could all be real and open. The sessions were simple yet powerful, helping me uncover new layers of myself and listen deeply to others. By the end, I felt more present to both my inner and outer worlds—more grounded, refreshed, and inspired to carry that energy forward. I highly recommend it to anyone who wants to reconnect with their true Self and feel more alive.
Sandra Scott
BA, MMFT, RMFT, CCC
Clinic Director at Thrive Counseling
This experience has allowed me to deeply and intentionally connect with myself on many levels. Surrendering to truth and feeling safe to release control, the experience is transformative and freeing. This gift of prioritizing myself is a much needed journey.
Kelly Vipond
MACP, CACE, BEd, BA
Kelly Vipond Mental Health
Darek and Jess have created something truly special. Their guidance and the space they hold have allowed me to connect with myself on a deeper level. It's a safe and supportive environment to explore my inner world with mindful presence, and it's empowering me to face and heal the parts of myself that need attention.
Lana Hastings
M.S.W.,R.S.W.
Wellness Through Connection
This group has been a gift. I have experienced a shift in the way I share what is close to my heart along with the way I receive stories from others about what is close to theirs. I would highly recommend the True You Experience to anyone wanting the opportunity to gather with others and embody creative ways to practice present connection within a safe and receptive environment.
Our Guiding Principles…
Truth…
Our main assertion is that finding truth about who you are is synonymous with emotional healing and personal growth. Your search for truth is an archeological expedition into yourself. You are the archeologist.
Your truth-finding mission requires that you both deepen the awareness of your inner landscape and find personal stories that truly describe who you are.
Both exploring your inner territory, and creating a map that describes that territory accurately, is a task ridden with complexities and obstacles. Some conditions, such as lack of personal safety, disconnection from others, habits of superficial communication, or inadequate attention directed inwards typically do not facilitate healing and growth.
True You Retreats strive to provide you with optimal conditions and skills to support you on your truth-finding mission. These conditions are created by practicing safety, presence, acceptance, communication, and empathy, or for short SPACE.
True You Retreats aims to create optimal space for you to embark on your journey of self-exploration.
Emotions…
Our second assertion is that all your emotions, including uncomfortable and undesirable emotions, are your greatest, and possibly only true, guide to healing and growth. Treating emotions as a problem is one of the biggest cultural problems of our times.
Controlling, managing, numbing, regulating, or trying to get rid of your emotions are all strategies that deprive you of access to your most important source of information, your innate emotional intelligence.
Healing, growth, strength, and your ability to relate to others is best facilitated through connecting, accepting, and engaging with all your emotions, as they are.
True You Retreats strive to create optimal conditions for this process of connection and self-discovery.
Your emotions often tell a very complex and layered story, which sometimes takes time to understand. Sometimes the emotions that are readily accessible are just the first glimpse into your full emotional complexity. Emotions can sometimes be confusing.
But you have no other good options. If you do not listen to your emotions, you will not be able to know what is truth, and what fiction. Your story will then be more vulnerable to be influenced by external forces, and that might not serve you well.
Treating your emotions as your guide does not mean that you should express all your emotions or act on all of them. Acting out some of your emotions can cause harm to yourself, others, and your relationships. We believe healing and growth are optimized when you apply control to your actions. Specifically, we strongly advocate that you do not act out those emotions that can create harm.
Safety…
Our third assertion is that feeling safe is a prerequisite for self-discovery.
True You Retreats are intentionally designed to create a safe, supportive, non-judgmental, and no pressure setting for you to heal and grow. Participation in any exercises, reflections, and sharing is always optional. All participants are invited to support others in their unique personal journey.
Connection…
Once you feel safe and comfortable, you will be invited to harness the transformative power of connection to make your archeological expedition rich in discoveries. We believe that the path to truth involves the deepening of connection with all facets of your inner landscape.
To facilitate connection, we utilize two practices, accepting presence and empathic communication.
Accepting Presence…
Being present to yourself and others is fundamental to connection. Presence means that your thinking space is slow, and your senses are open, so you can perceive what is, rather than merely rehearse your old stories.
Accepting presence means that you can receive yourself as you are, and others as they are. Accepting presence also includes the awareness and acceptance of any tendencies you might have to judge yourself or others.
When it comes to acceptance, we emphasize the difference between your inner life, and your actions. We invite you to be fully accepting of your inner life, as is, in all its complexity, including those facets of you that might at first not seem desirable.
In contrast, as we stated earlier, we believe you are responsible for controlling your actions, and we do not condone any behaviors that negatively affect other people, even if those behaviors stem from the very heart of True You.
Empathic Communication …
Emotional injuries happen in relationships, and healing is also best facilitated in relationships.
Emotional injuries often result from failures in communication, often early in your life. Healing and growth happen most effectively in the context of healthy communication
During True You Retreats, we practice empathic communication, which is known to be one of the most effective emotional healing methods.
When needed, empathic communication also includes the skill of empathic assertiveness, which allows you to accept the other while protecting yourself.
True You…
While we personally strive to be self-aware, whole, and open-hearted individuals, we do not have any agendas or dogmas for you. We fully respect your journey as entirely yours.
The aim of True You Groups is to provide you with structure, conditions, and tools that might help you come closer to who you truly are.
Post Scriptum: MDMA Therapy as a True You Catalyst …
Our final assertion is that MDMA therapy is the greatest know catalyst for your journey towards yourself.
Many of your emotional patterns develop during early years of your life, then solidify and are later hard to change or even understand. That’s why traditional psychotherapies have limited success with creating change.
In contrast, recent research with MDMA-Assisted Therapy showed unprecedented positive therapeutic results. Not only you can significantly change your emotional and relational patterns with the help of MDMA Therapy, but those changes are lasting.
A brilliant neurobiologist, Gül Dolen, recently discovered that MDMA helps reopen critical periods for emotional and social development. This means that during MDMA sessions, you become like a child, neurobiologically open and receptive to new learning and change.
For this change to be positive, MDMA Therapy provides optimal reparative context for this new learning. The principles of True You Retreats are completely compatible with MDMA-Assisted Therapy protocols.
Our True You MDMA Therapy Preparation and Integration Retreats They are designed to create optimal conditions for healing and growth in the context of MDMA Therapy. These retreats will also create opportunities for lasting social connections with other people who will have engaged in this new, unique, and unprecedently powerful method for healing and growth.
Unfortunately, at this time, MDMA is still illegal, MDMA-Assisted Therapy is only accessible in very restrictive contexts, and although we are trained to provide this therapy, we are not able to do so due to regulatory and legal restrictions.
True You Founders…
Jessica Gonzalez,
MA, MSc
Darek Dawda,
PhD, CPsych
This group is led by the founders of True You Retreats, psychologist Darek Dawda and gestalt therapist Jessica Gonzalez. Jessica and Darek have extensive experience as psychotherapists and as participants in, and leaders of, group therapy encounters and retreats.
Darek and Jessica are mental health innovators, founders of True You Retreats and North Point Retreat, MAPS-trained MDMA-Assisted Therapists, and founders of Enhanced Therapy Institute. Darek is also the host of MDMA Therapy Podcast. Through his Winnipeg clinic Prairie Psychology, he has supervised many therapists over the years.
In their work as psychotherapists, both Jessica and Darek have a strong respect for each individual’s unique journey. They draw on numerous established psychotherapeutic approaches, but always adapt their therapeutic work to the needs of each individual client. Their approach emphasises validating and accepting each person as they are, and meeting them wherever they are.
Darek and Jessica have both dedicated their personal and professional lives to the genuine exploration of how to heal emotional wounds and live joyous and meaningful lives.
Darek has an insatiable creative energy. He has been an arts and community organizer, weekly CBC Radio One columnist, host of local music venue the CYRK, founder of the largest Canadian performance poetry organization and festival, accomplished slam poet, and organizer of numerous music events and festivals in Winnipeg.
Jessica is a Mexican-born Canadian who deeply loves music, literature, and contemplative existence. She has completed a master’s degree in literature, attended various retreats around the world, including Esalen, Plum Village, and Humaniversity, and spent four years engaged in deep group process work through her gestalt master’s degree training in the Netherlands. Jessica also has co-facilitated Circles of Reconciliation groups in Winnipeg. She speaks English, Spanish, Dutch, and French. She has been practicing psychotherapy for over 20 years.
Both Darek and Jessica have deep reflective personal practices in their everyday lives that involve music, meditation, literature, stillness, pursuit of beauty and knowledge, and immersion in nature. They are both songwriters, writers, avid readers, and passionate supporters of the arts. They spend much of their time immersed in the beauty of the Canadian Shield landscape.
Darek and Jessica have been husband and wife for over 10 years, and their journey towards one another has been their greatest teacher. They have humbly experienced first-hand how vulnerable it is to truly open ourselves to the love and acceptance of another human being. Together Jessica and Darek are raising a tribe of spirited children.
Darek and Jessica believe that the key to personal and relational well-being is a self-aware, whole, and open-hearted individual.