Updated: Dec 29, 2022
This time of year many of us are running on fumes as we push to get through the holidays and the never-ending list of to-dos at work and at home. If you're like me, you might have the urge to get away to find some quiet, peace of mind and to just relax and unwind. However, we don't always have time to go any where or we can't afford to attend a pricy yoga or meditation retreat.
So how can we find that peace of mind at home? Below is a full-day retreat itinerary that you can do on your own.
My hope is you can find one day around the new year to take a day for yourself to complete this at-home retreat. As much as you can throughout this day, be silent, be mindful and be nonjudgmental of the thoughts and emotions that come up during the process.
7 a.m. - Wake up. Don't look at your phone. Drink a glass of water. Feel free to make that a warm glass or water with lemon or with a tablespoon of apple cider vinegar and honey to boost your immune system. If you must, make yourself a cup of coffee before you get the day started. Hot herbal tea is a great alternative.
7:30 a.m. - Find a quiet place free from distraction for meditation. Morning meditation on Insight Timer.
7:45 a.m. - Wake up and stretch your body with this one hour Yoga flow with Amber Kleid
8:45 a.m. - Drink another glass of water and make yourself a healthy breakfast. Practice mindful eating: Sit at the table with your plate, no distractions, chew every bite fully and carefully, and put your fork down in between bites. Imagine where the food came from and how it traveled to your plate. Stop eating when your satisfied - not when you're completely full.
9:45 a.m. - Grab a notebook for notetaking and listen to this We Can Do Hard Things episode. (Episode 139. No More Grind: How to Finally Rest with Trisha Hersey). After listening and taking notes, take at least 10 minutes to journal about what thoughts came up for you during this conversation.
Here are a few prompts:
1. When is the last time you took a nap?
2. What would happen if you said yes to more rest and "let the chips fall where they may?"
3. What's one thing you can do to resist grind culture, capitalism and/or white supremacy?
11:15 a.m. - Dance like no one is watching! A few options here: Choose a dance video on YouTube, tune into my favorite dance playlist, or create your own playlist and have a free-style dance party. Don't worry about what you look like, just move. If your pets give you strange looks, you know you're doing it right. Laugh at yourself. This practice is such a mood and energy booster. Sing, sweat, sway to the music!
12 p.m. - Drink another glass of water and return to your quiet place for a cool down meditation. Start with this guided 5-minute Immunity Boost breathwork on Insight Timer. Then find a comfortable sitting or savasana position and set a timer on your phone for 15 minutes for a silent meditation practice. Focus on your breath, notice what thoughts come up and then let them pass, each time returning to your breath or a mantra.
"May I be happy
May I be at ease
May I be free from suffering"
12:30 p.m. - Time for lunch. Sit down with a healthy meal and practice your mindful eating again. No phones, no TV, no distractions.
1:15 p.m. - Time to put that rest as resistance into practice. Find a cozy place for an hour of rest whether that's your couch, your bed, your yoga mat. Tip for better digestion: It's best to lay on your left side to allow your food to digest. Feel free to put on some relaxing music (suggested sound healing) but no TV or podcast and no phone scrolling. Set your alarm for one hour.
2:15 p.m. - Drink another glass of water or grab a cup of hot tea. Grab your journal and write down any dreams you had during your nap as a way to tune into your intuition and subconscious thoughts. If you didn't sleep, just journal about what thoughts came up for you during that hour. Practice nonjudgment and detachment.
2:30 p.m. - Walking meditation. I know it's cold, hopefully not rainy, but if it's possible, bundle up and take yourself on a walk. This isn't a power walk, this is a slow intentional walk putting one foot in front of the other and walking slow enough to really take in your surroundings. You can do this near your house or if you have time, visit a park or lake.
3:30 p.m. - Creative free time. This is a time for you to do something that makes you happy whether it's reading a book, coloring, painting, doing something crafty, baking some bread, writing a handwritten letter to a friend or family member.
5 p.m. - Now is the perfect time for a hot shower or bath to start winding down this day! Bring out the candles, the music, the bath bombs and sugar scrubs, essential oils - whatever products that make you feel luxurious. When you're done, lather up your dry winter skin with some nourishing lotion or body oil. Pull out that face mask you never use for an at-home facial. Really pamper yourself.
6 p.m. - Find a 10-15 minute meditation on Insight Timer that resonates with you and meditate. Suggestion: Taking Your Power Back
6:30 p.m. - Mindful healthy dinner. Suggested recipes: Create Your Own Abundance Bowl
7:30 p.m. - Drink another glass or water. Do whatever needs to be done to set you up for success tomorrow whether that's setting out your outfit for the morning or making a to-do list or packing your lunch.
8:30 p.m. - Restorative yoga flow to get you good and yoga stoned before bedtime.
9:15 p.m. - Avoid social media scrolling or TV before bed. Even if you're not ready for sleep just yet, get into bed and read a book or listen to some soothing music as you drift off to sleep.