You Don’t Have to Go Away to Have a Retreat – How to Create Your Own Retreat at Home
Now that the world is pretty much back to business as usual – so many meetings, so many after school events, so many upcoming holiday gatherings – you might find yourself craving some quiet moments to unwind, unplug, or just for reflection. You may even feel like you desperately need some quiet time for yourself. A retreat is a great way to unplug, reset, and reconnect to who you are at your core. You don’t have to go away, however - a retreat at home can be just as meaningful and relaxing as traveling to a cabin in the woods or a resort in the mountains.
Calm your mind and lift your spirits with these suggestions for hosting your own retreat at home.
Setting Goals for a Home Retreat
There are many types of retreats. Setting a goal and forming an intention for your retreat will help narrow your options and guide your plans.
You might want to try one of these popular goals:
Rest and relax. Relieving stress may be your top priority. Just one morning of restorative yoga and deep breathing could reduce inflammation and improve sleep issues.
Increase your mindfulness. Living in the present moment and letting go of judgements builds resilience. Center your retreat around meditation and other mindfulness exercises.
Deepen your spirituality. Retreats can be adapted for any religious or personal beliefs. Your mind is the only thing you need to have a sacred experience.
Preparing for a Home Retreat
Take care of the details in advance. That way you can settle back and nourish yourself when your retreat day rolls around. Perhaps choose a weekend when the kids are busy with sports or other activities. Schedule a sleepover at a friend’s or family member’s house for them so you can have your time to yourself. Offer to do the same in return and spread the home retreat love. Protect your retreat time block fiercely once you get it in the calendar and commit to your retreat - no matter what temptations arise (like going out for margaritas instead or laundry - just say no to spending your day doing laundry instead).
Consider these ideas:
Arrange your space. Maybe you already have a meditation room or a nook with your own calm reflection space. Whatever space you use, try to find somewhere quiet and decorate it with objects that inspire you. If you don’t already have something in place, perhaps put that first on the agenda for your retreat – creating your own sacred space – where work and worries are banished for the time you are there. Spend a few minutes online looking for objects you want to incorporate into your space or find a local shop to purchase some bling for your space and have them ready for retreat day. There is no right or wrong approach here - nature, woowoo, or manly leather will work. Whatever environment helps you feel calm, relaxed and inspired. Use an essential oil diffuser to create a spa-like fragrance throughout your home to support your relaxation (I do this in my office regularly - it does help lower stress, if only in my own mind and that’s all that counts!).
Create a program. Would you host a meeting without an agenda? A written program will help you structure your activities and use your time constructively. Things to consider including – yoga, meditation, journaling, brainstorming about life and what you want to change within it, making a vision board, going for a hike, walking around in the grass barefoot, leaf hunting, scrapbooking, paper airplane making – really, anything goes here. Do things that sound fun, relaxing, calming, and definitely fall into the “hell, yeah!” category.
Browse for resources. Access a vast selection of videos, podcasts, eBooks, and more without leaving home. Search your local library or visit the websites of organizations like Tricycle magazine and Insight Meditation. I am a big fan of Insight Timer as a meditation app. If you choose to do some arts and crafts projects (highly recommend – there is something magical about finger painting as an adult or coloring outside of the lines (I dare you to!)) look for some videos online to inspire creativity.
Connect with others. For more fun and enrichment, be social. Invite your partner or children living at home to join you. Organize a group of friends to schedule a retreat on the same day and share some of your sessions in person or online.
Limber up. Leave your retreat with happy memories rather than a sore back. Stretch daily so you’ll be comfortable sitting for longer periods. Yoga, yoga, yoga.
Feed your body, mind, and soul. Put things on your retreat agenda that feed all aspects of who you are. Enjoy healthy but delicious spa food at home. foster your creativity, get outside, buy a new journal to write down things like all the dreams you had when you were 18 that maybe you have since forgotten (they’re still in there somewhere, trust me!). Ask yourself “What do I need most right now?” as you create your plan for your retreat. Most importantly, give yourself some unfilled white space for your retreat time to do nothing or just go with the flow and do whatever the heck you want.
Enjoying Your Home Retreat
If you become sleepy or restless while meditating, you may run into similar obstacles during a retreat.
Some simple ideas like these will help you stay on track:
Start small. Don’t try to include too many things for your first retreat and don’t try to overdo it with the things you do include. If meditation is on your list, but you are “terrible” at it or have struggled with it in the past, start small. Three minutes of focused meditation beats an hour of fidgeting and daydreaming. Respect your limits. Allow yourself to progress gradually.
Limit distractions. Turn off your phone and forget about checking messages for a while. Ask others not to disturb you except for emergencies. Unless you really want to make sure you do all the things on your agenda, in which case use a timer to keep you on track.
Schedule breaks. Pause for 10 or 20 minutes in between each session. Stretch and walk around. Drink a glass of water or a cup of herbal tea.
Dress comfortably. Layer your clothing so you can avoid becoming too cold or too warm. Choose soft garments with a loose fit. Keep a light wrap handy that you can drape over your shoulders. Maybe get yourself some crazy hippie outfit if you don’t already have one to hang around in during your retreat.
Eat light. Foods and beverages that are easy to digest will keep your stomach peaceful too. Prepare or buy meals and snacks in advance. Good choices include yogurt with fruit, good green juices or smoothies, and lentil soups. Treat yourself like you’re going to a weekend retreat in the Berkshires and eat accordingly.
Transition back. You may have little to show for your retreat if you rush back to binge-watching reality shows. Enjoy a closing ritual like drumming, chanting or self-massage. Try to remain calmer, quieter, and more deliberate as you resume ordinary tasks.
Once you’ve completed your first home retreat, it’s time to start thinking about putting the next one on your calendar. Blocking out time regularly for relaxation and contemplation will help keep you strong and well.
If all these tips for a home retreat have gotten you thinking you want to attend one in-person, there are so many out there! Big Life Leaps is hosting our next retreat in early 2023 in New Hampshire’s White Mountains. Want to join us? Click here for more info and to sign up.