Home Retreat Practice Guide

General Guidelines

- Only drink water, coffee, tea, vegetable and/or fruit juice

- Follow a healthy balanced diet (consult with your primary care physician)

- No additory sugars or artificial sweetener(s)

- Eat at least one meal Mindfully each day

- Meditate formally twice a day.

- Set the intention to perform activities Mindfully throughout the day (For example, brushing teeth, bathing, Cleaning, Cooking, eating, walking, driving, Speaking, listening…)

- Only check your phone, email, or social media twice a day (once in the morning and once in the evening. If you have small children still have your phone on standby but don’t respond to any messages or notifications unless it is an emergency)

- No television and Social media unless you are spending time with others for bonding.

- Only use the computer and internet for business and professional purposes

- No radio or music

- No reading

- Don’t buy anything other then groceries or gas (unless you have small children and need to purchase school supplies for an upcoming project)

- Creative writing and journaling are strongly encouraged

Extended retreat practice(s) are excellent opportunities to unplug from everyday Life as a way for observing the present moment with enhanced clarity. The controlled setting provides an stable environment for allowing the surface levels of distractions (responding to texts, voicemails, emails…). To settle enabling practitioners to rest more deeper into the still waters of Self Awareness. Although sustained practice has been shown to have many benefits the reality is not everyone is available and/or have the resources needed to schedule an extended retreat away from home.

Again, this is just a list of suggestions to follow whenever you feel the need to detox and unplug from daily life. There is no “right” or “wrong” way to practice this Home Retreat Practice Guide. The Mind and Body will let you know when it’s ready to return to your normal everyday activities. Also play around and experiment with the guidelines. Don’t feel the need to follow all of the recommendations all of the time. If you notice yourself struggling with one or more of the suggestions maybe leave it out for now until a later time. You know yourself better than anyone else. Consider this a personal experiment and become your own researcher. The Mind and Body will tell you all of the answers once you are able to quiet down enough to listen.

Frequently Asked Question’s (FAQ’s) and Misconceptions

What is Mindfulness?

A mental state of Awareness cultivated through remembering to pay attention to present moment experiences with openness, curiosity and a willingness to be with whatever is happening.

What is meditation?

A deliberate, sustained practice of noticing what is happening in your experience and noticing how is it happening, becoming aware of if your present experience is a thought, an emotion or a physical sensation. The goal of a Mindfulness meditation is to simply observe what is happening without trying to act on or change what is happening in any way. Becoming “the Witness” or “Observer” of your Life.

What is the difference between Mindfulness and Meditation?

Mindfulness is a mental state of being fully attentive and aware of present moment-to-moment experiences. Meditation is the technique or method used for cultivating this particular mental state. Using the metaphor of driving as an example consider Mindfulness the destination (although there is no real end point in the practice) and meditation is the vehicle for getting you to the destination.

What type of practice or technique should I start with?

The foundation for most Mindfulness practitioners is noticing and connecting with the breath. The breath is used as an anchor or “home base” to the present moment since each breath only happens in the present moment with it always occurring and readily available to access at any moment. Start with simple breath practice(s) and as you develop concentration experiment with other techniques. Notice and observe what practice(s) work best for you to cultivate Mindful Awareness at any given moment throughout your day. The invitation is to develop your own Mindfulness Toolbox or Cookbook.

Where should I meditate?

Wherever you can. In the beginning if you find yourself easily distracted it may be helpful to meditate in a quiet still space to minimize any possible distractions that may interrupt your concentration. However as you continue to strengthen the skills to either maintain focus and/or increase the field of awareness to include additional sensations then practice wherever you can. Again using the driving metaphor when learning how to drive a car it is best to first develop an understanding of driving basics in an empty parking lot before taking the vehicle out on a highway.

Should I keep my eyes open, closed, or veiled?

Whichever feels most natural and comfortable for you. The key here is not whether the eyes are open, closed, or veiled but finding a spot to rest your gaze on to minimize any possible visual distractions in the environment. Experiment and notice what works best for you. If you keep your eyes open or veiled but find yourself getting distracted by stimulus falling within the field of vision you might want to have the eyes remained closed. However if having the eyes closed creates more mental chatter try keeping them open or veiled instead.

How should I sit?

Please click here for a detailed description titled “Postures for Meditation” by Ines Freedman

How should I dress?

Comfortable clothing. What people consider “comfortable” varies from person to person and culture to culture. When clothing is uncomfortable often the physical sensations and thoughts involving those physical sensations end up becoming a source of distraction. The type of clothing doesn’t matter as much as how comfortable you feel wearing the garments.

What time of day should I meditate?

Whenever you can. In the beginning it may be helpful to schedule your formal practice after an activity you perform on a daily basis to help remind and que you to meditate. Some people meditate first thing in the morning shortly after getting out of bed. If your not a “Morning Person” and the idea of crawling out of bed to meditate seems comparable to climbing Mount Everest then schedule your practice later in the afternoon or evening. The time of day is not as important as practicing consistently on a regular basis. And if you ever happen to miss a day, week, month, year or years NO BIG DEAL, just pick up where you left off at and simply begin again.

How often and long should I meditate?

Set the intention to meditate dailyish but if you miss a day or two no biggie just pick up where you left off at. In the beginning shoot for at least 5 minutes per day. Gradually increase the duration of your meditations until you reach an amount of time that fits your Lifestyle. With experience you will know when your meditating not enough or if your pushing yourself too hard and meditating for too long.

Can you move while meditating?

Yes and No. While performing a sitting practice it is best to set the intention to keep the body as still as possible. However from time to time if you need to shift slightly due to discomfort or scratch a nagging itch it’s perfectly okay to do so gently and with kindness to oneself. What is more important is how often you move and if you are able to maintain awareness while moving. If you ever feel restless and find yourself having a difficult time remaining still for more then a minute maybe practice a movement meditation such as walking instead.

Can I listen to music while meditating?

It depends. If listening to music causes you to get distracted by the music (i.e., lyrics of a song, story about the song, memories attached to a song) then it wouldn’t be very beneficial. However others that are easily distracted by sounds in the environment may find listening to music helpful in blocking out all background noises.

What about lighting a candle or incense?

It’s completely up to you. This is your practice to tailor make for yourself. Light a candle or incense and notice if you feel any different while meditating compared to times when you don’t. You can also keep the eyes open if you light a candle in front of you and use the flame of the candle as the anchor for the eyes to rest their gaze on. Experiment with your practice and discover what creates the most optimal benefits for you.

What about the use of a Mantra?

For some people repeating a short phrase softly to themselves over and over again helpscultivate stability of awareness. Whenever thoughts, emotions, and/or any other physical sensations arise the attention is gently redirected back to repeating the Mantra of your choice. If the sound of saying the same thing over and over again doesn’t sound appealing you may want to try counting instead (please refer to concentration and counting exercises for further details).

What are some of the health benefits of Mindfulness? (In no way is this list exhaustive)

Psychological Benefits - Improved mental health - Greater emotional stability - Increased calmness - Decrease in symptoms of anxiety - Decrease in symptoms of depression - Increased concentration and ability to focus - Increased creativity - Increased performance (i.e., sports, music…) - Decreased dependence on prescription and street drugs

Psychological Benefits - Boosts energy and stamina - Speeds recovery from illness and injury - Decreases inflammation in the body - Lowers blood pressure - Lowers cholesterol - Reduces stress and stress-related illnesses - Boosts immunity - Improved sleep - Improves response time, motor skills, and coordination

Mindfulness Misconceptions

Am I suppose to stop thinking?

No, not at all. This is one of the biggest misconceptions regarding Mindfulness or any form of meditation. The goal in Mindfulness (although there is no ultimate goal) is not to completely empty the Mind but to simply become aware of what the Mind is attending to. Noticing and observing whether our present moment experiences are thoughts, emotions, or physical sensations and how these constantly shifting and changing dynamic processes are influencing one another.

Will Mindfulness solve all of my problems?

Not exactly. Mindfulness doesn’t solve problems directly in it of itself rather it builds and strengthens concentration which allows us to see our problems more clearly. With clarity we are placed in a better position to handle, cope, and resolve the issues more effectively. Mindfulness skills help you to RESPOND to reality rather than REACT. Reactions usually make problems worse while responses tend to contribute to more positive experiences and outcomes.

Will I become Awakened or Enlightened?

Maybe. To answer this question first we must develop a working operational definition for what it means to be “Awakened” or “Enlightened” to reference in hopes of providing everyone with a sense of direction. If you mean the recognition of a universal reality that embraces the World and all things within it the answer is yes it is possible. Experiences vary from person to person based on one’s unique history and background. Most people when first practicing Mindfulness report some level of relaxation and calmness however some advanced practitioners report feelings of Euphoria, stillness, and complete inner peace.

Theory & Practice

Welcome to the Theory & Practice tab of this Website. Please feel free to browse and utilize each of the components of this section as a “Beginners Training Guide”. In efforts to provide an internal landscape for Mindful Awareness I divided the practice into 10 subgroups. My advice is to learn 1 particular component each week before moving onto the next one. The natural inclination is to rush in and want to learn everything all at once but true Mastery takes time and prolonged effort. Start with the Breath and week by week work through each spoke on the wheel until finishing with Open Monitering. Begin slowly but work diligently to create the change you want in your Life all while remembering to be kind and compassionate towards yourself even when thoughts or feelings of failure, falling short and or when Life throws you an unexpected “Curveball”.