Miriam Henke - Coach & Psychologist

09/01/2026

There was a time when I understood this intellectually, but didn’t really live it.

Psychology teaches us that our minds are brilliant time-travellers, replaying the past through memory and rehearsing the future through prediction. Helpful at times… exhausting when unchecked. Anxiety lives in the future imagined. Rumination lives in the past revisited. Yet neither is where life is actually happening.

What I’ve come to recognise (and practice, imperfectly) is this truth: the present moment is the only place where experience, emotion, and choice exist. Not because it always feels good — often it doesn’t — but because it’s the only place where awareness, regulation, and change are possible.

When I return to now, I benefit in simple but profound ways:
• my nervous system settles
• my thinking becomes clearer
• I respond instead of react
• I feel more grounded, connected, and resourced

Being present doesn’t erase the past or ignore the future. It simply puts them in their rightful place with memories remembered and possibilities imagined while I stand here, breathing, living, choosing.

It is always now.
And coming back here has quietly changed everything.

✨

21/10/2025

In case anyone is interested, I'm in Adelaide at the moment and have had a couple of cancellations for tomorrow (Wednesday 22nd) in case someone would like to take one of those spots for coaching or psychology support. Please email or DM me if interested.

Send a message to learn more

25/09/2025

13/03/2025

Mindfulness: The Key to Living with Presence & Peace 🌿🧘‍♀️
At Harmony by Quantum Retreats, mindfulness isn’t just something we talk about—it’s something we experience, embody, and integrate into everyday life.

✨ What is Mindfulness?
Mindfulness is the practice of bringing your full attention to the present moment, without judgment. It’s about tuning in—to your thoughts, emotions, breath, and surroundings—with curiosity and kindness.

🔬 The Science of Mindfulness:
Research shows that regular mindfulness practice can:
✅ Reduce stress and anxiety by calming the nervous system
✅ Enhance emotional regulation and increase resilience
✅ Improve focus and cognitive function
✅ Support immune health and lower inflammation
✅ Promote overall mental and physical well-being

🌸 Mindfulness at the Retreat:
You don’t need to be a meditation expert to benefit from mindfulness—it’s woven seamlessly into every aspect of Harmony. You’ll experience:
💆‍♂️ Guided mindfulness meditations to bring clarity and inner peace
🌿 Mindful movement practices like yoga, Tai Chi, and GYROKINESIS
🍵 Mindful eating experiences, savoring nourishing whole-food meals
🔥 Moments of reflection and connection, from silent mornings to fireside conversations

Mindfulness isn’t about doing more—it’s about being more present, and at this retreat, you’ll discover just how simple and transformative it can be.

✨ Ready to cultivate more presence, peace, and balance in your life? Let’s do it together. Drop a comment or DM me to join us!

13/03/2025

Nourish Your Body, Elevate Your Experience 🍃🥗✨

At Harmony by Quantum Retreats, food isn’t just fuel — it’s an essential part of your transformation.

Every meal is thoughtfully designed to nourish your body, support your mind, and enhance your retreat experience. Our specialised chefs craft delicious, high-quality, whole-food meals that are balanced, nutrient-dense, and aligned with the deep restorative work you’ll be doing.

🥑 Fresh, vibrant ingredients to energise and restore
🍲 Wholesome, nourishing meals that support mind and body
🍵 Flavors that delight the senses while honoring wellness

From comforting, soul-warming dishes to light, mind-clearing meals, each bite is created with intention — so you can fully immerse yourself in the journey of renewal, clarity, and balance. All dietary needs are catered for, with ease.

Because true wellbeing isn’t just about what you practice — it’s about how you nourish yourself, inside and out.

✨ Come experience the joy of mindful eating and holistic nourishment. Who’s ready to be truly taken care of?

12/03/2025

Come for the Transformation, Stay for the Connection 💫🤍

There’s something truly special about the bonds formed on retreat…

It’s the deep conversations by the fire, the shared moments of stillness, the unspoken understanding between kindred spirits. It’s the safety of being seen, the joy of laughing freely, and the power of growing together.

At Harmony by Quantum Retreats, we come together as strangers but leave as something more — a community, a support system, a family. The world can be noisy and isolating, but here, you’ll find a space where you can show up exactly as you are — and be met with warmth, acceptance, and connection.

This retreat isn’t just about personal transformation — it’s about walking the journey with others who just get it. The friendships formed here don’t fade when the retreat ends; they become part of your story.

If you’re longing for more meaningful connection, heartfelt conversation, and a sense of belonging, this retreat is for you.

✨ Who’s ready to step into this space of growth, support, and meaningful connection? Comment below or DM me to learn more!

10/03/2025

Boost Your Day in 5 Simple Ways

Simple, achievable wellness goals help us to feel and function progressively better. When I'm coaching clients to enhance their health and wellbeing, often I workshop with them simple routine changes to start and end their day in ways that feel good and don't take too much energy to achieve. These 5 simple wellness options are just a few options to choose from.

What are your favourite ways to boost your day and feel better?

10/03/2025

🧠 Unlock the Power of Your Mind for Self-Healing and Personal Transformation 🧠

The Empowered Mind program, a key feature of all our retreats, integrates cutting-edge psychological insights with ancient wisdom, blending science-based techniques with mind-body medicine practices. This fusion not only facilitates personal healing but also fosters sustainable, long-term change. The uniqueness of the program lies in its holistic approach that encompasses self-awareness, emotional intelligence, and mindset shifts to empower individuals to take control of their wellness.

On retreat, you learn practical techniques such as mindfulness, guided visualisations, meditation, and movement-based practices, all geared toward enhancing self-awareness, plus physical and emotional regulation. These practices, coupled with psychological strategies to adjust limiting beliefs and develop a more empowering mindset, form the foundation of a powerful self-healing and transformation journey.

What Benefits Can You Expect?

✅ Improved Stress Management: You will leave with practical tools to manage stress more effectively, allowing you to navigate life’s challenges with greater ease.
✅ Enhanced Emotional Intelligence: You will gain a deeper understanding of your emotions and learn how to respond in healthier, more balanced ways.
✅ Greater Self-Awareness: You will cultivate a heightened sense of self-awareness, helping you to better understand your habits, emotions, and underlying beliefs.
✅ Empowerment through Mindset Shifts: You will learn to challenge disempowering beliefs and cultivate mindsets that foster growth, resilience, and positivity.
✅ Boosted Wellbeing and Self-Healing: By applying mind-body techniques, you can experience improvements in both your physical and mental well-being, leading to a greater sense of vitality and balance.
✅ Holistic Personal Growth: The holistic nature of the program ensures that you will see growth across multiple areas of your life — mental, emotional, physical, and even spiritual.

Want al the benefits of the Empowered Mind program? Join us at the upcoming Harmony Retreat in Noosa! Discover all the details here: https://buff.ly/pVsHhxR

05/03/2025

🔄 How Balanced Is Your Life? Try the Wheel of Life Activity! 🔄

Life isn’t just about one thing—it’s a blend of career, relationships, health, personal growth, and more. But how often do we pause to reflect on whether we’re truly satisfied in each area? The Wheel of Life is a powerful tool used in coaching and psychology to help you gain clarity, identify gaps, and create a plan for change.

How to Complete the Wheel of Life:
1️⃣ Rate Your Satisfaction – Look at each area of life (e.g., health, relationships, career, finances, personal growth, etc.) and rate your satisfaction from 0 (not satisfied) to 10 (completely fulfilled).
2️⃣ Plot Your Wheel – Place your scores on the chart. A smooth, balanced wheel represents harmony, while a jagged, uneven wheel highlights areas needing attention.
3️⃣ Identify Priorities – Which areas feel most out of balance? Which ones, if improved, would have the biggest impact on your wellbeing and life satisfaction?
4️⃣ Set Goals & Take Action – Choose one or two areas to focus on first. Set small, achievable goals that move you toward greater satisfaction.

Why This Matters:
✅ Self-reflection helps you understand what’s working and what needs change.
✅ Identifying gaps allows you to be proactive rather than reactive in your personal growth.
✅ Goal-setting gives you direction, motivation, and a sense of purpose.
✅ Action plans turn insights into real-life improvements.

The Wheel of Life is a simple but transformative tool for building a life that aligns with your values and aspirations. I've been using it for years as a coaching tool and it's excellent to do every 6-12 months.

If you’re ready to dive deeper, exercises like this are part of our Harmony Retreat — where self-reflection meets action, and real change begins. 🌿✨

💬 What area of life are you focusing on right now? Drop a comment below! ⬇️

05/03/2025

⏳ LAST CHANCE! FLASH SALE ENDS IN 48 HOURS! ⏳

If you’ve been waiting for a sign to prioritise your wellbeing, this is it! Only 2 days left to grab your discounted spot at the Harmony Retreat! 🌿

Life is busy. Work is demanding. But you can’t pour from an empty cup.

This retreat is designed to help you:
✅ Reduce stress & prevent burnout
✅ Recharge your energy & mindset
✅ Improve focus, clarity, & motivation
✅ Develop tools to sustain long-term wellbeing

For 3 nights, immerse yourself in a peaceful, rejuvenating experience, including:
🏡 Beautiful, tranquil accommodation
💡 Inspiring workshops & expert-led sessions
🧘‍♀️ Mindfulness, movement & relaxation practices
🔥 Firepit gatherings for connection & reflection
🍽️ Nourishing meals

💰 FLASH SALE – Save 10% on our early bird pricing!
📅 Retreat Dates: May 29 - June 1, 2025
📍 Location: Noosa Hinterland, QLD
🎟 Sale Ends: March 7 at 11:59PM AEST

You deserve this. Your wellbeing matters. And right now, you have the chance to say YES to yourself at a special rate.

🔗 [Reserve Your Spot Now] https://buff.ly/baewP7s
See the full retreat brochure here: https://buff.ly/GxtGQC8

Don’t let this opportunity slip away! Tag a friend or colleague who needs this retreat as much as you do.

04/03/2025

🎨🌿 Art Therapy in Nature: A Powerful Path to Wellness 🌿🎨

At our recent Journey to Wellness Retreat in SA, our group immersed themselves in a unique art therapy exercise using nature—and the insights they gained were truly inspiring! 💫

What is Art Therapy?
Art therapy is a therapeutic approach that combines creative expression with psychological healing. Research shows that engaging in art can reduce stress, enhance emotional processing, and improve mental clarity, even for those who don’t consider themselves “artistic.” 🖌️✨

The Science Behind Art Therapy
🔹 Studies have found that art-making lowers cortisol levels, reducing stress and promoting relaxation.
🔹 Creative activities activate the brain’s reward system, increasing dopamine (the "feel-good" neurotransmitter).
🔹 Engaging in visual expression helps process emotions and trauma in a safe, non-verbal way.

What is Nature-Based Art?
🌿 Using natural materials — like leaves, flowers, stones, and branches — to create art fosters a deep connection to the environment and enhances mindfulness. It’s a way of slowing down, tuning into the present moment, and seeing beauty in the world around us.

How It Helps:
🌱 Encourages self-reflection and insight
🌱 Enhances emotional expression and creativity
🌱 Strengthens the mind-body connection
🌱 Promotes a sense of grounding and inner peace

The Journey to Wellness participants found this exercise incredibly insightful and transformative—reminding us all of the healing power of creativity and nature. Big thanks to our excellent facilitator, Bel Ryan, for expertly taking the group through this exercise. 🌎💙

If you’d love to experience activities like this, stay tuned for our next retreat — where self-exploration, nature, and mind-body medicine come together for deep renewal. 🌿✨

💬 Have you ever tried using nature in creative expression? Tell us in the comments!

03/03/2025

🌿 Recover from Stress & Burnout: Science-Backed Strategies 🌿

Burnout isn’t just feeling tired, it’s a state of chronic stress that depletes your emotional, mental, and physical reserves. Psychologists define burnout as a cycle of:

🔥 Emotional exhaustion – Feeling drained, overwhelmed, or unable to cope.
💭 Cognitive fatigue – Brain fog, difficulty concentrating, and negative thinking.
🙅‍♂️ Detachment & reduced effectiveness – Losing motivation, feeling disconnected, or struggling with everyday tasks.

Left unaddressed, burnout can contribute to anxiety, depression, and even physical health issues. But recovery is possible with intentional self-care and nervous system regulation.

✨ Research-backed ways to reset:
🧘‍♀️ Meditation & Yoga – Activates the parasympathetic nervous system, reducing stress hormones.
📖 Journaling – Helps process emotions and prevent rumination.
🚶‍♂️ Walking in nature – Lowers blood pressure and cortisol levels.
🍵 Limiting caffeine – Supports adrenal function and better sleep.
🖌️ Creative activities – Engages the brain in a flow state, reducing stress.
🛀 A warm bath – Relaxes muscles and promotes deep rest.
🥗 Healthy eating – Supports neurotransmitter balance and mood stability.

💆‍♀️ Imagine immersing yourself in a space dedicated to restoring your mind and body…
That’s exactly what we offer at the upcoming Harmony Retreat — a chance to reset, recharge, and reconnect in a supportive space. 🌺

📅 Join us for 4 days of mind-body medicine, relaxation, and rejuvenation. Your wellbeing and long-term wellness is worth investing in!

💬 Which of these activities helps you the most? Let us know in the comments! ⬇️