How to Create Your Own Retreat Experience
I recently went on a 9-day silent meditation retreat. This has been my yearly re-boot for the past 7 years and I continue to be impressed by how powerful it is.
I realize that not everyone can (or wants to) spend 9 days meditating. But you can create a similar experience and receive some of the same benefits, which include stress reduction, increased calm, improved mind-body connection and deeper insight into your own inner workings.
I’m passing on 5 tips for you to explore. If there’s part of you thinking, “I could never do that,” I want you to know that I thought the exact same thing before I did my first one-day retreat.
But I felt so clear, calm and grounded after that day that I wanted to keep going. I’d love to hear what you notice for yourself. Please share in the comments below.
1. Take a digital detox
Spend an entire day unplugged. I know, this feels scary now that we are all so PLUGGED in. ALL. THE. TIME.
But I am here to tell you, I unplugged for almost 10 days and the world didn’t come crashing down.
If you’re worried about someone not being able to reach you in a crisis, tell your most important people that you’re unplugging and to call your partner (or another designated person) with any emergencies.
Your nervous system will thank you.
2. Reconnect with nature
There are so many wondrous and amazing things happening in the natural world at any given moment. Plan to spend a big chunk of time just BEING outside, not doing anything. Not hiking, or running or gardening.
Just sit someplace and soak in the natural world with your senses. Hear the birds, watch the leaves rustle in the trees. See the insects scurrying by. Feel the air and sun on your skin.
Notice how it all changes moment by moment. This is your meditation practice. Let it fill you with wonder and appreciation.
3. Eat one meal mindfully
This means eating and knowing you’re eating; being fully present with the sense experiences of nourishing yourself. No reading, writing, listening, talking or digital distractions at the same time.
Be with and honor whatever you’re taking into your body. There are hundreds of sensations associated with eating and we miss most of them. Let this meal be different.
4. Practice a bit more than you usually do
If you normally meditate for 20 minutes a day, do 40. Or maybe add a different practice on to what you normally do. If you’ve never experienced walking meditation, give that a try.
You could plan to meditate twice a day instead of once. This is your retreat day after all. Stretch your boundaries.
5. Spend a day in silence
Sunday is probably the best day for this one if you work a conventional schedule. According to Psychology Today (and lots of other wise sources), humans NEED silence to survive. This isn’t an indulgence. You can read more here.
Chronic noise boosts stress levels and most of us are bombarded with noise. Deliberately cultivating some quiet time is a radical act of kindness to yourself.
The quiet will make it easier for you to stay present moment by moment to whatever is arising; including any restlessness, resistance, boredom or anything else in this family. It’s all part of the practice and valuable to observe.
A Word About Generosity and an Invitation For You
In The Buddhist tradition, generosity is one of the highest virtues.
On most Buddhist meditation retreats, participants pay for room, board and to support the center, but the guiding teachers offer the Buddhist teachings for free and everyone is invited to donate what they can at the end.
Both sides are giving from the heart and it feels like a really beautiful sharing. It seems to be working as these teachers teach full time and support families.
Our monetary donations to the teachers are a way to support something we believe in in the world. It’s also a chance to practice generosity, which is important in our own spiritual development.
Inspired by this concept, I am offering 30-minute support sessions by phone to help you with any questions you might have about your own mindfulness practice. Maybe you have a particular situation you’re working with in your life and want to explore how mindfulness can help.
These sessions will be on a Dana basis (the Pali word for generosity), or “pay what you can.” You can read more about this concept here.
Please contact me if you’d like to schedule something. May our practice and our sharing benefit all beings.
