DIY Mindfulness Retreats

Posted byhezhubPosted inMental HealthTags:, , , ,

In September, I had the pleasure of attending my first meditation retreat. The experience differed from what many folks may imagine when thinking of a retreat because it was virtual. But I still found the day to be inspiring and profound.

Amongst other positive impacts, this retreat reinvigorated my commitment to living mindfully, an endeavor that had become less focused and earnest since completing a Mindfulness-Based Stress Reduction (MBSR) program in early August. (You can read more about MBSR in my blog post here.) I’d kept up a daily meditation practice, but the sessions seemed to be getting shorter and shorter. I also missed the weekly informal practices recommended by the MBSR program, which involved incorporating mindfulness into different activities besides meditating and logging daily written reflections.

The retreat that I attended was eight hours long. The host gave an overview of the day’s activities before jumping into the itinerary, which included:

  • Unguided sitting meditation
  • Unguided mindful stretching
  • Guided body scan while lying down
  • Presentation about the purpose and benefits of mindfulness
  • Guided sitting meditation focused on the breath
  • Lunch break for mindful eating
  • Guided lovingkindness meditation while lying down
  • Poetry readings
  • Unguided mindful walking
  • Presentation about maintaining a mindful presence
  • Guided sitting mountain meditation
  • Mindful journaling
  • Small-group reflections

I enjoyed and valued the experience so much that I wanted more days like this. Given my budget and travel lifestyle, however, seeking out regular retreats, whether in-person or virtual, wasn’t feasible. So, I decided to go the DIY route. What this entails for me is blocking one day per month on the calendar as “RETREAT DAY!” — the caps, exclamation point, and red color-coding serve to remind me that this is a sacred commitment I’ve made to myself and not some negotiable time set aside.

“It is indeed a radical act of love just to sit down and be quiet for a time by yourself.”

Jon Kabat-Zinn

Although I scheduled the recurring event for the second Sunday of each month, I permit myself to move it to any day of the month as other demands of my time require. The important thing is not when it happens, just that it does. I’m also extending flexibility to myself in the length. I aim to have one eight-hour DIY retreat per quarter, with the other two months being a minimum of four.

Outside of those hours, I’d love for the entire day to be mindful, which for me means:

  • No cellphone usage during retreat hours, except for the Insight Timer and Breathwrk apps. Limited cellphone usage for the remainder of the day, with “Do Not Disturb” mode on.
  • Laptop usage restricted to retreat activities during blocked hours. I only use it for journaling or creative projects, like writing or recording music, for the remainder of the day.
  • No speaking during the active retreat hours, except for interactions with animals in my care, reading poems, or speaking mantras aloud.
  • No multi-tasking the entire day, e.g., listening to an audiobook while walking, watching a YouTube video while cooking, doing vocal exercises in the shower, etc.
  • No to-do list or commitments.
  • No social media.
  • No junk food.

My approach may change in the future, but these parameters are a realistic and manageable starting point. I also aim to do a few other things to set myself up for success:

  • Get at least eight hours of sleep the night before.
  • Plan my meals the day before and even prep things if possible.
  • Curate the content ahead of time — this doesn’t mean listening to or practicing everything, but I aim to queue up my web browser beforehand.
  • Wear loose, comfortable clothes.
  • Have pillows, blankets, and yoga blocks readily available.

Like retreat experiences of any kind, the structure, topics, and practices will vary. October 8th was my first go at this undertaking, and I thought I’d share the flow of my day with folks interested in establishing a similar practice.

Pre-retreat — 6:30am-12:00pm

  • Wake up naturally with no alarm clock
  • Walk the dog a few times
  • Drink chai tea
  • Read
  • Eat peanuts and oatmeal with cranberries
  • Write poetry, including this one about my commitment to the retreat practice
  • Work on some fiction and blog pieces
  • Eat eggs, toast, and vegetarian bacon
  • Drink mint green tea
  • Prepare the retreat area

Retreat — 12:00pm-5:30pm

Post-retreat — 5:30pm-9:30pm

  • Eat spinach ravioli and vegetables
  • Drink sleepytime tea
  • Write some more
  • Walk the dog a few more times
  • Vocal exercises
  • Piano practice
  • Log the day’s activities in my tracking apps (Finch Care, Habits, How We Feel)
  • Respond to select missed text messages
  • Read in bed

I’d love to hear from you if you already do DIY retreats or if you try one after reading this! Drop me a line using the Contact form, email hello@hezhub.com, or leave a comment below to let me know about your experience and share any recommendations you have for my next go-round in November.

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