Home Retreat: Relax and unwind (Part 2)

 Tips for a Home Retreat (one day)

 A gentle autumn retreat at home to get ready for winter.

Let's get started 

Unplug: Turn off the phone, ipad, computer and any other digital devices. If you are using it to do a yoga or meditation practice then be disciplined turn it on do your thing then turn it off. That's right no Facebook, twitter or email: detox your body, mind and spirit. 

You may like to play some relaxing music at the beginning but if you can move into internal quiet as the day progresses letting the sounds of the world move in and around you. Contrary to what some may think, that a retreat needs to be quiet, the world is not a quiet place - sounds of people, cars, birds, wind - the calm, the still is inside so even when the world is chaotic and noisy you are able to move through in quietness. I guess this is why people practice arts like Tai Chi, Qi Gong, Yoga and meditation.

Self study: Reading and reflecting on inspirational ideas can be a wonderful segue into quiet time with yourself. I enjoy Pema Chodren (meditation), Jack Kornfield (meditation), Mary Olivier (poetry), Rilke (poetry) Henry Thoreau (nature writing). There are many interesting and inspiring writers to draw from to support and encourage us to open up and become more aware of who we are.

Some of my inspirational books...check out your friends bookcase, go to the library or a book store. 
 

Buddy up: Do your yoga retreat with a friend, a group of friends or your partner. It makes it easier to stick to your schedule and can help with motivation. Furthermore, it can be a great way to deepen a friendship/relationship. 

Treat yourself: A retreat is not a boot camp: choose appropriate level of practices for yourself - beginners or gentle yoga DVD's, or online resources. 

Home massage with a foam roller:
 Foam roller massage for spine
Foam roller massage for hips and thighs
Self massage with oil (follow up blog post for this one)
 
Go light: Go easy on food by keeping it light and eating less than you usually do. Eat lots of gently steamed greens and cooked vegetables e.g. soups or slow cooked vegetable stews.

 Kale

 Start your day with a little lemon juice/apple cider vinegar in warm water and a little honey can help if you find straight lemon or vinegar a challenging drink first thing in the morning. Stay hydrated with lots of pure water around 2 litres and drink herbal teas. Try a vegetable juice though warm drinks may suit you better at this time of the year.

Tune in: It takes practice to be still and aware. Guided talks from online sources like Sounds True or inspiration audio talks or podcasts are an ideal way to get you started, however, ultimately sitting still and observing your thoughts can be done with very little in the way of guidance. 

Meditation
Simply follow your breath - breathing in and breathing out, counting backwards from 54 and then moving into quiet. Meditation is about making friends with yourself, being comfortable with you and becoming the observing of your thoughts knowing that you are not those thoughts they are merely passing through like clouds in the sky. You are the infinite clear blue sky.

 Mala beads often used in mantra meditation

 A quiet nature walk

 

 Each step I take is peace...

Get creative: Draw, take photos, write, journal...

Suggested timetable (mix it up to suit you)

Early morning yoga & meditation 6.30 - 7.30am (earlier/later if you prefer)

If you are not comfortable in doing your own practice use a DVD or online resource for guidance or book a class for that day.

Light breakfast
Fruit smoothie or for autumn quinoa porridge

Listen to inspirational talk

Morning tea

Water/herbal tea piece of fruit/handful of nuts

Meditation or

Self massage

Light lunch

Vegetable soup/salad depending on time of year

Reading/self study or

Chanting or

Nature walk

Afternoon tea

Restorative yoga 
Yoga nidra

Rest maybe even a late afternoon nap

Dinner:

 Light meal e.g. brown rice, steamed vegetables.

Candle meditation or

Listen to relaxing music or

Have a bath/shower or

Massage face and then feet with almond oil and a few drops of your favourite aromatherapy oil

Early to bed 

Enjoy! 
Om shanti
Margot 

Home retreat - Relax and unwind (Part 1)

Home Retreat: Part 1 preparation

Recently I was invited to teach a restorative yoga class for a private at home retreat. A student of yoga was very keen to share all the techniques in yoga and meditation she had learned with her friends who she knew were curious though a little reluctant to go to a yoga class or retreat. She decide to put on a private retreat at her home. What a fabulous idea! 

Take the time to get up close with yourself: get comfortable in your own skin.

So you really need a break, a little get away to recharge but you just don't think it can happen - not enough money, time or too many commitments well don't despair with some planning and gathering of some resources you could have one at home just like my friend did. Now you may still be thinking you don't have enough time but may I suggest it could be an afternoon, a whole day, or if you really can manage the time a whole weekend.

Preparation

 Clear your timetable: Clear the calendar ahhhh if that makes you feel really uneasy to see a blank non-busy spot then make an appointment with yourself. Let your family and friends know what you are doing and also let them know you are not to be disturbed.

Make a plan: Sketch out a timetable for your home retreat (I will have a suggested timetable for one day in my next post).  

Gather your equipment: Get your mat, cushions, books, DVD's, notebook, food and beverages together and ready to go. If you are interested in a foam roller massage get yourself a foam roll as I will post some links to show you how to it. If you are going to have spa treatment then make sure you have what you need.

 A bolster (made by me) a block and strap. Remember all your really need is a mat as you can use cushions, blankets and books to improvise props.

Cleanse: Plan ahead and ensure you have organic, fresh vegetables and fruit available to eat. Stay away from anything too heavy like meat, diary or fried foods. Think light and easy to digest. Prepare light soups ahead of time. Also avoid stimulants such as tea (black or green), coffee, alcohol, sugar and processed foods (only for a day...you know you can do it)

 Fruit from our garden

Hydrate: Keep hydrated across the day by drinking pure water or herbal teas. There are many different combinations of herbal tea or you can keep it pure - try peppermint or licorice for digestion, chamomile or lemon balm to relax, rooibos filled with antioxidants.

Fill the fridge with vegetables for juicing. Try a couple of sticks of celery, a carrot or two, cucumber, a small piece of ginger, a green apple and some beetroot.

 Fresh juice (photo by me)
 

Early to bed: Go to bed at least by ten (earlier if possible). Unwind before hand with a relaxing bath throw in a cup of epsom salts, 1/2 cup of baking soda and a few drops of your favorite aromatherapy oil: neroli, lavender, bergamot, citrus. 

Put your legs up the wall in viparita karani place an eye pillow on your eyes ( a folded hand towel works well) and rest for 15-20 minutes before bed.

You can also rest your arms by the side of the body or rest on the belly.

Image from http://www.healthandfitnesstravel.com/advice/topics/boost-your-immune-system/boost-your-immune-system

Resources
Water, herbal teas
Fresh fruit and vegetables
Massage oil (almond oil works well)
Essential oils
Foam roller (if you are interested in a home massage)
Yoga mat
Blankets
Cushions
Yoga and meditation DVD or bookmark a practice online or book a class
 Books or audio material
Music 
Art material: journal or notebook, pencils or whatever you use to make art with

Yoga practice: making time for you

Making time for you....

How busy are you? Does it seem like there is barely a moment to catch your breath? Is each day so busy that you feel that time pushes in on you? Are you left feeling anxious and rushed?

Slow down...stop being busy. Sit, walk, move and be here rather than keep doing.

Be now here not nowhere.

Though it does take commitment and awareness to rewire yourself,

  you can make a significant difference to the way you are in the world with 15- 30 minutes of daily yoga practice.

  Make it your own...

These are some suggestions you might like to apply to kick starting your daily practice though remember it is important to see what works for you!

1. The amount of time you spend on your practice is completely up to you. Try to start with at least 10 minutes as this can easily turn into an hour or more when you are in the flow.

Make an appointment with yourself in your diary. Go on you deserve some me time!

2. Try practicing at different times of the day. Find a time where the rhythm of your daily energy naturally supports a relaxed and focused practice. If the morning isn’t a good time for you with family or work commitments choose another time that works better in your weekly schedule. To keep up your motivation - go to a class with a friend.

3. See if you can remember what you did in class (make an effort to recall the first ten minutes of class- write them down or draw stick people) or immerse yourself in a DVD, an app or you tube to guide you.

Stick people drawings are a useful way of remembering.

4. You may like to choose to focus on a theme e.g. strength, gentleness, peace, love, light, or you may like to focus on a specific part of the body e.g. neck, shoulders, arms, back, hips, feet or even shapes like circles or spirals.

5. The practice should make us feel good. no pain. No discomfort. No over doing anything: bending, stretching, strengthening, breathing, or thinking. Relax. Find joy in what you are doing.

 Turn this into a wave as you flow from side to side.

6. Try not to be critical of what you are doing. How it looks is not the main point here after all everyone has a different body shape and life experiences. We are all unique so everyone will look different and each of us will experience the pose according to our body and mental and 

emotional input. 

 Just like a piece of fruit we are all different.

7. Put some inspiring music on to get you in the groove and allow yourself to simply move into pose along with the rhythm of the music. Try Yoga Sol

.

Love what you are doing!

8. If you are the creative type spend some time before you begin drawing or writing in your journal (though I may well just keep drawing or writing). Any of these are a wonderful way to bring yourself into a relaxed state and release what is going on in your mind.

 My gratitude journal...need to get back to doing this...thanks blog!

Enjoy!

How did you go with these ideas? Share what inspires you to practice?
 Light and laughter,
Margot