The wellness circuit programme
The Outpost's stations as logged doses: heat, steam, cold air, salt water, light, aroma, breath, stillness, movement, silence and the sky, arranged into routes for a day. Guests follow a route in the retreat app step by step. Research consent is chosen in the app before the programme begins, defaults to none, and can be changed at any time; the stay is the same whatever is chosen. Below the questionnaires tier the app asks no questions and keeps the steps without any identifier. Everything below is anonymous: sessions are kept under codes, never names, and averages are published only for groups of at least 5 sessions. This is the primary strand of the doctoral programme; the routes shown here are definition 1.6 and every change to a step, duration or limit is a versioned research-design change.
Results so far
Consent tiers chosen, by session: none 0 (never enters the research), telemetry 0 (aggregates only), questionnaires 0, wearables and interviews 0. A dot means the group is still below the minimum size.
No sessions in the research yet: the programme opens with the retreat. The outline below is live now.
Arrival, departure, four and twelve weeks on
The same nine feeling scales, 0 to 10, answered in the app on arrival and on departure, and four and twelve weeks after the stay through private links sent by e-mail. Change is departure minus arrival; on the stress scale the lower figure is the calmer one. n is arrival · departure · four weeks · twelve weeks. A dot means the group is still below the minimum size.
| item | arrival | departure | change | four weeks on | twelve weeks on | n |
|---|---|---|---|---|---|---|
| How rested do you feel? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How calm do you feel? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How present do you feel, here and now? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How clear is your mind? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How at ease is your body? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How well did you sleep last night? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How is your mood? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How connected do you feel to this place and its nature? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How stressed do you feel? (lower is calmer) | · | · | · | · | · | 0 · 0 · 0 · 0 |
Paired stays, both arrival and departure answered: 0 · mean change across the nine items per stay, stress reversed: ·
Four weeks after: follow-ups 0 scheduled · 0 sent · 0 answered · the stay in mind today · of 10 (n 0) · would come back · (n 0) · how long the feeling lasted: ·
Twelve weeks after: follow-ups 0 scheduled · 0 sent · 0 answered · the stay in mind today · of 10 (n 0) · would come back · (n 0) · how long the feeling lasted: ·
The programmes
The full circuit 260 min
The whole site in one day · Every station in its order: light, movement, the walk, sound, heat and cold, water, aroma, the ruin, the food cabin, the jacuzzi back in your cabin, silence, the sky.
The reference circuit, the daily routine of the human recharging station, as the company describes it. About five hours of stations spread across the day, with meals and free time between. The app offers the shared cabins in slots and fills in the timings it can see; you confirm and say how each step felt.
- Movement Movement · 30 min
30 minutes of guided yoga or free movement in the yoga and gym cabin. 30 minutes of guided yoga or free movement - Coloured light Light · 15 min
Fifteen minutes under a colour you choose in the light-therapy cabin: green, red, yellow or blue. 15 to 20 minutes of guest-selected coloured LED light - Earthing walk to the sundial Outside · 20 min
A 25-minute barefoot walk on the grass to the sundial in the middle of the site. 20 minutes barefoot on grass or shore - The lagoon's soundscape Sound · 15 min
15 minutes of the lagoon's live underwater soundscape, lying down. 15 minutes of the live lagoon soundscape - Take a break break · 15 min · optional
A pause, if you want one: a snack, a warm drink, a few minutes outside. Up to 15 minutes, or as long as you need - Sauna, first round Heat · 15 min
Ten minutes in your cabin's sauna at 80 to 90 degrees, then five minutes cooling outside or under cool water. 10 minutes at 80 to 90 degrees C, then 5 minutes cooling; counts toward the day's three heat rounds - Cold-air room, first session Cold air · 10 min
A timed session of up to 5 minutes in the ice-therapy cabin, a cold-air room, then five minutes rewarming. up to 5 minutes at the room's rated temperature, then 5 minutes rewarming - Sauna, second round Heat · 15 min
Ten minutes in your cabin's sauna at 80 to 90 degrees, then five minutes cooling outside or under cool water. 10 minutes at 80 to 90 degrees C, then 5 minutes cooling; counts toward the day's three heat rounds - Salt bath Salt water · 20 min
Twenty minutes in the warm salt bath. 20 minutes in the warm salt bath - Aromatherapy rest Aroma · 15 min
Twenty minutes lying down with the dispenser running, in the aromatherapy cabin or your own. 15 minutes lying down with the dispenser running - Take a break break · 15 min · optional
A pause, if you want one: a snack, a warm drink, a few minutes outside. Up to 15 minutes, or as long as you need - Meditation with Grímnir at the ruin Stillness · 25 min
A walk to the meditation cabin at the ruin of Bakkatóft, where Grímnir wakes on your arrival and guides 15 minutes of seated meditation and breathing. 15 minutes guided by Grímnir, plus the walk - Tea and smoothies at the food cabin Tea · 20 min
The social close: twenty-five minutes at the food cabin, where you may meet the other guests. 20 minutes at the food cabin - Jacuzzi Warm water · 25 min
Twenty to thirty minutes in your cabin's jacuzzi, the warm close of the day before the silence. 20 to 30 minutes in the jacuzzi - Silent session Silence · 20 min
Thirty minutes of quiet, still reflection in your cabin: no screen, no sound. 20 minutes of silence in the cabin - Sky session Sky · 15 min · optional
From your bed, under the glass roof, with the lights off: the stars or the aurora, when the sky allows. Open-ended, from bed, when the sky allows
Calm 208 min
Quiet and settling · Gentle movement, a slow walk, the soundscape at length, mild steam, the salt bath, aroma, the ruin, the food cabin, silence.
The Calm route: heat kept mild, the cold room optional and short, sound and stillness extended. About four hours of stations.
- Gentle stretching Movement · 20 min
20 minutes of slow stretching in the yoga and gym cabin or your own cabin. 20 minutes of stretching with holds of 1 to 2 minutes - Earthing walk to the sundial Outside · 30 min
A 30-minute barefoot walk on the grass to the sundial in the middle of the site, taken slowly. 30 minutes barefoot on grass or shore - The lagoon's soundscape Sound · 20 min
20 minutes of the lagoon's live underwater soundscape, lying down. 20 minutes of the live lagoon soundscape - Take a break break · 15 min · optional
A pause, if you want one: a snack, a warm drink, a few minutes outside. Up to 15 minutes, or as long as you need - Steam sauna Steam · 15 min
Ten minutes in the steam sauna at its safe operating temperature, then five minutes cooling. 10 minutes of steam at the equipment's safe temperature, then 5 minutes cooling; counts toward the day's three heat rounds - Cold-air room, only session Cold air · 8 min · optional
A timed session of up to 3 minutes in the ice-therapy cabin, a cold-air room, then five minutes rewarming. up to 3 minutes at the room's rated temperature, then 5 minutes rewarming - Salt bath Salt water · 20 min
Twenty minutes in the warm salt bath. 20 minutes in the warm salt bath - Aromatherapy rest Aroma · 15 min
Twenty minutes lying down with the dispenser running, in the aromatherapy cabin or your own. 15 minutes lying down with the dispenser running - Meditation with Grímnir at the ruin Stillness · 25 min
A walk to the meditation cabin at the ruin of Bakkatóft, where Grímnir wakes on your arrival and guides 15 minutes of seated meditation and breathing. 15 minutes guided by Grímnir, plus the walk - Tea and smoothies at the food cabin Tea · 20 min
The social close: twenty-five minutes at the food cabin, where you may meet the other guests. 20 minutes at the food cabin - Silent session Silence · 20 min
Thirty minutes of quiet, still reflection in your cabin: no screen, no sound. 20 minutes of silence in the cabin - Sky session Sky · 15 min · optional
From your bed, under the glass roof, with the lights off: the stars or the aurora, when the sky allows. Open-ended, from bed, when the sky allows
Unwind from stress 220 min
Wound tight, need to let go · Thirty minutes of yin and yang in the yoga cabin, a brisk walk, heat and cold at full measure, sound, aroma, the ruin, the food cabin, the jacuzzi, silence.
The route for the end of a hard stretch: movement first, then the full heat and cold sequence, then water, sound and stillness. About four and a half hours of stations.
- Yin and yang in the yoga cabin Movement · 30 min
Thirty minutes in the yoga and gym cabin: fifteen of flowing movement, fifteen of long, still holds. 30 minutes: 15 of yang flow and strength, 15 of yin holds of 2 to 3 minutes - Earthing walk to the sundial Outside · 15 min
A 20-minute barefoot walk on the grass to the sundial in the middle of the site, at a brisk pace, with the shore where the route allows. 15 minutes barefoot on grass or shore - Sauna, first round Heat · 15 min
Ten minutes in your cabin's sauna at 80 to 90 degrees, then five minutes cooling outside or under cool water. 10 minutes at 80 to 90 degrees C, then 5 minutes cooling; counts toward the day's three heat rounds - Cold-air room, first session Cold air · 10 min
A timed session of up to 5 minutes in the ice-therapy cabin, a cold-air room, then five minutes rewarming. up to 5 minutes at the room's rated temperature, then 5 minutes rewarming - Take a break break · 15 min · optional
A pause, if you want one: a snack, a warm drink, a few minutes outside. Up to 15 minutes, or as long as you need - Sauna, second round Heat · 15 min
Ten minutes in your cabin's sauna at 80 to 90 degrees, then five minutes cooling outside or under cool water. 10 minutes at 80 to 90 degrees C, then 5 minutes cooling; counts toward the day's three heat rounds - Cold-air room, second session Cold air · 10 min · optional
A timed session of up to 5 minutes in the ice-therapy cabin, a cold-air room, then five minutes rewarming. up to 5 minutes at the room's rated temperature, then 5 minutes rewarming - The lagoon's soundscape Sound · 15 min
15 minutes of the lagoon's live underwater soundscape, lying down. 15 minutes of the live lagoon soundscape - Aromatherapy rest Aroma · 15 min
Twenty minutes lying down with the dispenser running, in the aromatherapy cabin or your own. 15 minutes lying down with the dispenser running - Take a break break · 15 min · optional
A pause, if you want one: a snack, a warm drink, a few minutes outside. Up to 15 minutes, or as long as you need - Meditation with Grímnir at the ruin Stillness · 20 min
A walk to the meditation cabin at the ruin of Bakkatóft, where Grímnir wakes on your arrival and guides 15 minutes of seated meditation and breathing. 15 minutes guided by Grímnir, plus the walk - Tea and smoothies at the food cabin Tea · 15 min
The social close: twenty-five minutes at the food cabin, where you may meet the other guests. 15 minutes at the food cabin - Jacuzzi Warm water · 25 min
Twenty to thirty minutes in your cabin's jacuzzi, the warm close of the day before the silence. 20 to 30 minutes in the jacuzzi - Silent session Silence · 20 min
Thirty minutes of quiet, still reflection in your cabin: no screen, no sound. 20 minutes of silence in the cabin - Sky session Sky · 15 min · optional
From your bed, under the glass roof, with the lights off: the stars or the aurora, when the sky allows. Open-ended, from bed, when the sky allows
Rest and recovery 195 min
Running on empty · The walk in morning light, gentle movement, coloured light, sound, one heat round and the salt bath late in the day, aroma, the ruin at dusk, tea without caffeine, silence, the sky.
The Rest route, weighted to the evening: no cold room, the evening stations extended, an earlier dim of the cabin light and an earlier lights-out suggested. About four hours of stations.
- Earthing walk to the sundial Outside · 15 min
A 20-minute barefoot walk on the grass to the sundial in the middle of the site, in the morning light. 15 minutes barefoot on grass or shore - Gentle stretching Movement · 20 min
20 minutes of slow stretching in the yoga and gym cabin or your own cabin. 20 minutes of stretching with holds of 1 to 2 minutes - Coloured light Light · 15 min
Fifteen minutes under a colour you choose in the light-therapy cabin: green, red, yellow or blue. 15 to 20 minutes of guest-selected coloured LED light - The lagoon's soundscape Sound · 15 min
15 minutes of the lagoon's live underwater soundscape, lying down. 15 minutes of the live lagoon soundscape - Take a break break · 15 min · optional
A pause, if you want one: a snack, a warm drink, a few minutes outside. Up to 15 minutes, or as long as you need - Sauna, only round Heat · 15 min
Ten minutes in your cabin's sauna at 80 to 90 degrees, then five minutes cooling outside or under cool water. 10 minutes at 80 to 90 degrees C, then 5 minutes cooling; counts toward the day's three heat rounds - Salt bath Salt water · 20 min
Twenty minutes in the warm salt bath. 20 minutes in the warm salt bath - Aromatherapy rest Aroma · 15 min
Twenty minutes lying down with the dispenser running, in the aromatherapy cabin or your own. 15 minutes lying down with the dispenser running - Meditation with Grímnir at the ruin Stillness · 25 min
A walk to the meditation cabin at the ruin of Bakkatóft, where Grímnir wakes on your arrival and guides 15 minutes of seated meditation and breathing. 15 minutes guided by Grímnir, plus the walk - Tea and smoothies at the food cabin Tea · 20 min
The social close: twenty-five minutes at the food cabin, where you may meet the other guests. 20 minutes at the food cabin - Silent session Silence · 20 min
Thirty minutes of quiet, still reflection in your cabin: no screen, no sound. 20 minutes of silence in the cabin - Sky session Sky · 15 min · optional
From your bed, under the glass roof, with the lights off: the stars or the aurora, when the sky allows. Open-ended, from bed, when the sky allows
Arrival and departure day 105 min
A short day · The walk, the soundscape, one sauna round, the food cabin, silence.
For the day you arrive and the day you leave: two hours of stations that keep those days part of the stay without crowding travel.
- Earthing walk to the sundial Outside · 20 min
A 20-minute barefoot walk on the grass to the sundial in the middle of the site. 20 minutes barefoot on grass or shore - The lagoon's soundscape Sound · 20 min
20 minutes of the lagoon's live underwater soundscape, lying down. 20 minutes of the live lagoon soundscape - Sauna, only round Heat · 15 min
Ten minutes in your cabin's sauna at 80 to 90 degrees, then five minutes cooling outside or under cool water. 10 minutes at 80 to 90 degrees C, then 5 minutes cooling; counts toward the day's three heat rounds - Tea at the food cabin Tea · 20 min
Twenty minutes at the food cabin. 20 minutes at the food cabin - Silent session Silence · 30 min
Thirty minutes of quiet, still reflection in your cabin: no screen, no sound. 30 minutes of silence in the cabin
Method: a guest signs in to the retreat app from their booking; the app then keeps only a salted code for the person and the stay, and below the questionnaires tier not even that. Measures follow the research plan: the same nine feeling scales (0 to 10, with three words) answered on arrival, on departure, and four and twelve weeks after the stay by e-mail, the daily prompt (three items, 0 to 10) on the mornings between, per-step feedback (0 to 10), the closing feedback (the day 0 to 10, three words, would repeat) and a measurement moment on the first and last mornings (five minutes seated, one cuff reading, entered by hand until a device is connected). Words are never published. Wearable readings will join the same log at the wearables tier. Guests may skip, pause or abandon at any time, and every session counts, complete or not.