One Day Private Retreat- Sample Schedule
Unplug: Turn off your phone or turn it on Do Not Disturb if you can. Resist the urge to scroll social media or watch tv, especially the news. It should go without saying but do Not do Any work on this day. Do not check your email. Do not answer calls or texts about patients/clients- have someone on call for you if need be.
If you will be completing this course from home and live with other people, request that they respect your boundaries today by not bothering you, not asking you for anything, not talking about anything that requires planning, keeping as quiet as possible, and- if your paths do cross- not sharing any information with you whatsoever about anything stressful or upsetting. Be sure to give them plenty of notice beforehand so they can plan to be out of the house. If you have kids, ask someone to take them out for the day for as long as possible, and to be the caregiver solely responsible for all meals, bathtime, bedtime, etc. You deserve one day, just for you.
Overview of the Day
Wake up slow, preferably with natural light or a sunrise alarm, and either without sound or with a low volume, melodic alarm sound. Sit outside for a bit if you can, with your favorite beverage. Look at the natural world around you- avoid screens as much as you can today. If you want to be alone that might be nice, if you want to sit with a loved one that’s okay, too.
Breakfast
Shower if you need it to wake up, don’t do it if it feels like work--opportunity for a bath later.
Watch the Welcome Video, Section 1 and 2
Stretch break, short walk
Section 3 and 4
Stretch break, short walk
Section 5
Lunch, you may have caffeine at this meal if you need it, but try to avoid for the rest of the day.
Section 6 and 7
Stretch break, short walk OR if you need to discharge some extra energy from the nervous system, do something stimulating that brings you great joy: dance party, gardening, bike ride, a walk on the beach. Do not exhaust yourself. Spend just enough time doing this activity to get to a point of feeling calm and focused, not overworked or tired.
Section 8 and Closing video
Slow transition, integration- more journaling if you’d like. Sit outside if possible.
Have a massage scheduled- set it for a time and place that won’t require you to rush to get there or rush home. Avoid traffic if possible-- take the slightly longer, slower way home if need be. Ideal if you have a hotel staycation to schedule one at the hotel where you’re staying. You can also use an in-home massage service, or ask a loved one to help out and provide some healing touch. If you’re uncomfortable with being touched, but have a pet, be sure to get some snuggles in. Find a way to be on the receiving end of co-regulation.
Healthy-ish dinner. Avoid sugary desserts before bedtime. 1-2 glasses of wine okay.
Flip through the slides again, noticing anything that jumps out at you that maybe you didn’t absorb before.
Take a bath right before bed. Make it as special as you’d like. If you’re normally not a person to splurge on a $15 bath bomb- treat yourself. If you don’t mind incense, burn some nag champa, or find a candle or essential oil with a relaxing, grounding scent.
Listen to the guided practice once more, in bed is okay. Also okay if you fall asleep this time.
Be sure to create enough space in your schedule to wake up slow the next morning.
