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.
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.
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.
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
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.
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
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
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
Enjoy!
Om shanti
Margot
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