A mini-retreat is a period of intensive meditation practice. It can be as short as a Sunday morning or last a whole weekend. Get clear on the intention of your retreat so you know what to focus on. Write down what you hope to experience or get clarity on by undertaking the retreat. The more specific you are, the better. If you plan ahead, you save yourself from having to make decisions during the retreat. This will help your mind to settle. Identify a place where you can be quiet and free of distraction for the duration. Decide beforehand exactly what practices you will do, so you don’t spend the day wondering what’s next. Meditation should be the foundation of the day. It’s fine to include other practices like yoga, but think of them as support for the main practice, which is to relax, settle your mind, and clarify awareness. Make a schedule that feels doable, and be firm but gentle in keeping to it: not too tight, not too loose. Here’s a sample of what your schedule might look like: Decide on your menu and shop for light, nutrient-packed foods. Too much sugar or too many carbohydrates can make you feel heavy and sleepy. Too much fruit or caffeine can make it hard to focus or settle down. Gather practice materials—cushion, mat, candles, incense—and make an altar if you like. Create an environment that inspires you so you’ll actually want to sit on your meditation cushion. Tell friends and family you will be unavailable. Turn on auto-responders or lock your devices in your closet. Find a timer or regular clock to use during your retreat so you won’t have to use your smartphone and be tempted to check email or use social media. Because if there’s one lesson I’ve learned in my 24 years of practicing yoga and meditation, it’s that relaxing is the key to doing anything well. The reason? When you are relaxed, you become fully present. And being fully present is the key to making wise and healthy choices, long after you leave your mat.
