Taking a month off from your work for meditation at a tranquil place is preferred. However, you can ensure a fulfilling retreat without leaving your house. Try these suggestions for an enriching and restful experience.
Preparing your home for the setup
Get rid of clutter
Distractions hamper your experience. So, try to remove anything that can keep you from a restful experience. Get rid of the television, computer, and phone from the room. You may even plan on discarding items you no longer use. Note that physical clutter causes mental clutter. So, remove most of the unwanted items out of sight.
Set suitable objects
Choose a few items that will put you in a good mood. Arranging a small vase filled with flowers create ambience. Serving tea in a beautiful tray is another worthwhile idea.
Get ready to eat something light
Choose easy-to-digest foods to direct your energy to meditation activities. Green salads and yogurt should be your priority. You can also try high quality, organic, protein shakes. All these items streamline the digestive process and keep you calm and focused.
Have dim lighting
Soft lights relax your mind. Use table (shaded) lamps or light candles.
Have inspirational reading books ready
Check a local library or surf the net to find books you can read during your personal retreat. Choose something meaningful and inspirational.
Track your time
As with any other activity, you must not lose time during meditation. Use a device that will keep track of time. Don’t use a clock for the job. It’ll distract you with your daily reminders. You may set your alarm clock with a pleasing sound. Don’t look at the alarm clock. Just hear the sound as it strikes the hourly (or any other time that you set) reminder.
Get a cushion
Meditation sometimes requires you to sit for a long time. So, get something comfortable. A cushion should come in handy. A bed pillow can also serve the purpose. You may even sit on an ergonomic chair if you feel comfortable with that.
Preparing your mind for the retreat
Choose the right time
Set aside some free time within your schedule. Don’t have any pressing appointments or meetings on your meditation day. Also, if it’s possible, ensure that your spouse and children are away from home so that you can have some peace and quiet.
Slow down in advance
Most people choose their weekends for their personal meditation retreat. Still, they don’t get the desired results. Why? They fail to switch and decompress slowly before the meditation retreat. A quick slow down after a pressing week may not serve the desired purpose. Seek a couple of days off before the weekend retreat. Also, stay away from high-stress activities, if possible.
Don’t leave pressing issues unsolved
Resolve car repairs or other household chores before the day of. Also, ensure that no complicated issue remains unsolved before the retreat. Additionally, set aside future plans and concentrate on calming your mind, nothing else.
Inform people that you won’t be available on the given date
Tell people that you won’t respond until the retreat is over. Ask your loved ones not to contact you except in the case of an emergency. Let people know that you’ll reach out to them after the retreat.
Focus your attention on meditation goals
Decide what you wish to achieve during your retreat. Do you want to attain better control over your emotions? Do you want a new career? Be specific about what you want to attain. That should help you stay focused on your goals.
Take a bath, put on something light
Before you sit down for meditation, take a warm bath. Bathing in warm water soothes your body and mind. Also, wear light clothes made from cotton. Your body will feel light and relaxed.
During the meditation
Deep breathing essential
Meditation begins with a calm mind and deep breathing. First of all, get rid of all thoughts that hit your mind daily. Once your mind is empty, sit down slowly and take some deep breathes. Proper breathing enhances your mental function. Also, breathing calms your nerves. Take full, deep breathes down into your abdomen. Allow the air to travel in and out of the nostrils.
Keep a straight posture
A poor posture impacts your meditation. Your entire process of deep breathing will be in vain due to bad posture. Such a position keeps you alert and improves your concentration. Not just that, it allows easy passage of air during the breathing process. Sit straight with your head slightly forward and keep your shoulders relaxed.
Observe your thoughts
Pay attention to your thoughts. Don’t make any conclusions or judgments. Identify goals or concerns that you’d like to address. Dedicate time for those concerns during the retreat process.
Devote yourself to the Almighty God
According to studies, concentrating on the Creator generates better results. So, set aside some hours for spiritual thinking about God. Clear your thoughts before you move on to this step. Also, make sure that other goals and concerns are addressed. Spiritual meditation strengthens your mentality and prepares you better for upcoming life challenges.
After the retreat
The success of any retreat rests in the aftermath. Draft an action plan for your goals. Go through the plan; discover your challenges, and make appropriate changes. Put the plan in action and monitor your progress daily or periodically. Make sure you don’t deter from the set plan. Get rid of distractions, if any, to stay focused.
Meditation retreats are all about improving your mindset. Everything takes place within your mind. So, have a peaceful setting and generate a positive attitude towards your daily routine. If done properly, meditation can reduce stress levels, resolve sleep disorders, create better concentration, and help you develop better problem-solving skills.
I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.
I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
Did you know that what you eat can have a significant impact on your mood and mindset? A poor diet can lead to decreased energy levels, low moods, and even depression. Conversely, a healthy diet can improve your mood, help you feel more energetic, and boost your overall sense of well-being.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
When stress, anxiety, and depression creep in, it can be difficult to stay motivated and keep your head in the game. Fortunately, dietary supplementation can help. Certain vitamins, minerals, herbs and other natural ingredients have been shown to improve moods and reduce stress levels. For example, B vitamins (such as B6 and B12) are essential for maintaining healthy brain function and producing energy. Omega-3 fatty acids, which can be found in fish oil supplements, are known to reduce stress hormones and promote relaxation. Magnesium is also important for mental health – it helps regulate stress hormones, reduce anxiety levels and improve quality of sleep.
In addition to these supplements, there are also a number of herbal remedies that can help with stress management. Herbs such as lavender, chamomile and passionflower can be helpful for calming the body and reducing stress levels. Valerian root is another popular stress-relieving herb – it helps to relax the mind and promote restful sleep.
Ultimately, dietary supplementation can play an important role in improving your mindset and mood. If you’re feeling stressed or down, consider adding some of these supplements to your daily routine! They may just be the key to unlocking your mental wellbeing.
So… if you are unable to eat better and need supplementation, the supplements in my Mindset and Mood Support Bundle may provide the extra boost you need.
These are my favorite Mood Support Supplements to use! This Mindset and Mood Support Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you improve your sleep, decrease your stress, and improve your mental clarity, naturally.
Tools For Motivation And Mindset
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health.
Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
Still Feeling A Little “Off”?
You may want to consider looking at your neurotransmitter levels. We’ve all heard of neurotransmitters—those chemical messengers that facilitate the transmission of signals from one neuron to the next across a synapse. But, what do they actually do?
Neurotransmitters influence and regulate a wide range of processes, from mental performance and emotions to pain response and energy levels. It’s no wonder why many people seek professional help when their neurotransmitter levels become imbalanced. Let’s take a closer look at how neurotransmitters work and what options are available for addressing imbalances.
What Is a Neurotransmitters Test?
The best way to determine if there’s an imbalance is through testing. The Vibrant Wellness Neurotransmitter Test is designed to measure levels of various hormones and chemicals in the brain and peripheral nervous system that play an important role in mood, memory, aging, balance, nervous function, movement, pain perception, eating behavior, sleep/wake cycles, stress biology, heart rate variability (HRV), etc. The Neurotransmitters panel measures levels of important hormones and chemicals in the brain and peripheral nervous system—including serotonin (mood), dopamine (motivation), epinephrine/norepinephrine (energy), GABA (relaxation) , glutamate (balance), acetylcholine (memory) , histamine (inflammation).
It’s also important to note that this test looks at both active levels as well as metabolites which helps identify underlying causes for imbalances such as poor absorption or metabolism. With this data in hand, you can start making changes that help restore balance.
Imbalances in these chemicals can lead to a variety of symptoms including irritability, anxiety or depression; cognitive issues such as forgetfulness; sleep disturbances; fatigue; digestive problems; low libido; weight gain or loss; etc. A Neurotransmitter test is used to detect underlying imbalances that may be causing these symptoms.
What Are the Benefits of a Neurotransmitter Test?
A neurotransmitter test can provide valuable insight into your overall health. It can identify any underlying hormonal or chemical imbalances that may be contributing to your symptoms. Once these imbalances have been identified, you can work with your healthcare provider to develop an individualized treatment plan that addresses the root cause of your symptoms. This could include lifestyle changes such as diet modifications or exercise regimens as well as supplements or medications designed to correct any deficiencies in neurotransmitter production.
What Can I Do if My Test Comes Back Positive?
If your test comes back positive for an imbalance in one or more neurotransmitters, there are several things you can do to get back on track. The first step is to identify any underlying lifestyle factors that could be contributing to the imbalance (such as sleep deprivation or poor nutrition). Once you’ve identified those factors, you can begin making changes – such as improving your diet or getting more exercise – to help restore balance. Additionally, certain supplements may also be recommended by your doctor or health care provider in order to promote optimal neurological functioning and support healthy neurotransmitter levels.
In A Nutshell…
Neurotransmitters are essential for a healthy mind and body – they influence mental performance and emotions while helping regulate key processes like pain response and energy levels. If you’re feeling off balance lately or experiencing unusual symptoms like insomnia or digestive issues it might be worth looking into whether there’s an underlying imbalance in your neurotransmitter levels causing your discomfort. A Neurotransmitters panel test will give you valuable insight into what’s going on within your body so you can take corrective action if needed! With the information gained from this test you’ll be able to better understand what’s going on within your body and make informed decisions about how best to bring yourself back into balance!
PLEASE NOTE: If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
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Last updated on February 25th, 2022 at 11:50 pm
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