Day retreat at home, with Geny

This summer some restrictions on social isolation are being lifted and as with any change, there will be some discomfort.

You might find yourself feeling uncomfortable when you meet people, or not knowing what to do or say. These things are super normal, and they present us with an opportunity for learning about ourselves.

I wanted to offer you a mini at-home retreat. When we retreat we can find a bit of headspace to reflect and see things more clearly.

Below is an outline of an at-home day retreat, so set aside a day for this and follow along at home.

  • 7 am – Start the day with meditation.

The best way to start the day is to get up with the sunrise. Of course, now that the days are super long, maybe 4:30 am is a bit too early. However, if you do wake up early, enjoy the bird song and the lightness of the morning.

Here is a Yoga Nidra meditation for you to start the day with meditation. you can do it while you are still in bed.

  • 8:00 am – A short Yoga practice.

Wake up and shake off the body to gain energy and suppleness.

Try out this yoga class focused on Swadyaya, self-study, most appropriate for this period.

  • 8:30 am – Journaling

Writing down our thoughts is most therapeutic.

Take a pen and paper and by hand, write down how you are feeling and any thoughts that spring to mind. Here is a guide of questions that might help you get started:

  • We have now experienced “social isolation” for a couple of months, what has it taught you so far?
  • What have you learned about yourself that you didn’t know before?
  • What are the primary emotions you have been experiencing in the last few weeks? Can you name them? What message do they bring for you?
  • Are there things you will do differently now that we are easing out of the strict Covid 19 restrictions?
  • What do you fear about the new change?
  • What are you looking forward to?

The rest of the morning you have time to work or do anything else that you might need or want to do. Whatever you do try to be fully on the task, this is your Yoga off the mat.

  • 1 pm – Have a mindful lunch

According to Ayurveda, the holistic science of life, you should have your main meal at lunchtime. Best would be to have a plant-based lunch, full of nutritious God made (instead of man-made) food.

You can make every meal into a ritual, just by paying attention to the smells, colours and textures of your meal; and not having any other distractions, you can connect intimately with the miracle of nourishing yourself.

  • 2 pm – Once you finished lunch, have a walk.

This is an excellent way to help digestion and shake off sluggishness.

In the afternoon you have free time. Could you do something creative? Maybe painting, or dancing or a bit of creative writing?

You can also use this time for other obligations. But try to stay present on whatever you are doing.

  • 6 pm – A longer Yoga class

You’ll have two options, depending on how you feel: a Yoga Flow if you feel energetic and wanting to have a good work out or a Yin Yoga restorative practice if instead, you need to have a more mindful and relaxed evening.

Yoga Flow:

Yin Yoga:

After the class you can enjoy a light dinner, also paying due attention to what you eat, what your state of mind is while eating, and give thanks for the food you are able to have.

Have a warming camomile tea with a touch of honey if you like, to prepare for bedtime.

  • 9:30 pm –  Just before you fall asleep, meditate.

Make sure you are comfortable, you can do this in bed. Put your headphones on and before the closing of the meditation, you can switch it off and stay asleep.

Try to be in bed by 10 pm. Leave behind all electronic devices and connect with your source. Enjoy the rythm of your breath, the warmth of your bed, and sweet dreams!

If you liked this ‘Day retreat’ plan, please make sure to register as a member.

For the month whole of June, membership is totally free and there will be a selection of interesting content coming up, just for members.

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