Silent retreats encourage us to observe and be present with ourselves by taking a vow of silence. There is no talking during meditations as well as during meals, yoga, journaling, reading, and other activities.
This includes not interacting with others by text or email, and temporarily avoiding contact with the outside world to focus on the inner world.
Have you ever wondered if you can do a Silent Retreat in your own home? These times while being with others is risky for our health can be a great time to try it! I can provide varying levels of support for your silent retreat, as described below. Text or email to inquire or schedule: 720-443-2537; 12mountains@gmail.com
Gaining awareness about your own mind and how it works; working through challenges toward growth or serenity or understanding
The masks we wear are for the most part conditioned and adopted. Most people never stop to examine and question their thoughts. In these moments of silence, we can better see our truth.
7am - 7:30 Observe and challenge thoughts (Is my thought true? What is true about it? What am I assuming? Can I challenge my negative thoughts/perspective?) This exercise is to avoid misjudging or making harsh assumptions that may not be true; it is not about misrepresenting difficult things as positive.
7:30 - 7:45 Guided meditation
7:45 - 8:00 Awareness meditation (15 min)
8:00 - 8:30 Visualization meditation [focus on intentions for the retreat]
8:30 - 9:15 Breakfast and tea
9:15 - 10:15 Mindfulness meditation (60 min)
10:15 - 10:45 Journaling
10:45 - 11:45 Walking Reflection meditation [Intentions and goals. Current feelings about job/relationships]
11:45 - 12:30 Loving kindness meditation
12:30 - 1pm Lunch
1:00 - 2:00 Body scan followed by nap
2:00 - 2:15 Guided meditation
2:15 - 3:00 Awareness meditation with journaling (45 min)
3:00 - 3:30 PT or other exercise to nurture your health or heal an injury
3:30 - 5:15 Mindfulness meditation (90 min)
5:15 - 5:30 Journaling [what are your main thoughts that break your focus? Gratitude and affirmations]
5:30 - 6:30 Dinner
6:30 - 8:00 Alternating guided meditation with awareness meditations. 15 min each w/ journal
8:00 - 8:30 Visualization meditation [Focus on confidence and vulnerability: transparency, honesty, acceptance]
8:30 - 9:00 Bath
9:00 - 9:30 Journal, massage [Focus on what would fill you up, what I want/need, what is uncomfortable]
9:30 - 10:00 Body scan followed by sleep
7am - 7:30 Observe and challenge thoughts
7:30 - 7:45 Guided meditation
7:45 - 8:30 Reflection meditation [Emotions and expression]
8:30 - 9:15 Breakfast and tea
9:15 - 10:30 Mindfulness meditation (60 min)
10:30 - 11:00 Yoga
11:00 - 12:30 Journaling [Track your emotions and thoughts: spend some of the time just noting what thoughts come up]
12:30 - 1pm Lunch
1:00 - 2:00 Body scan followed by nap
2:00 - 2:30 Reflection meditation [Source of negative thoughts]
2:30 - 2:45 Journaling [gratitude and affirmations]
2:45 - 3:30 PT or other exercise to nurture your health or heal an injury
3:30 - 5:30 Mindfulness meditation (2 hr)
5:30 - 6:30 Dinner
6:30 - 8:00 Alternating guided meditation with awareness meditations. 15 min each w/ journal
8:00 - 8:30 Visualization meditation w/ music [Focus on emotional layers of your experience of yourself]
8:30 - 9:30 Journal [Focus on what would fill you up, what you want/need, what is uncomfortable]
9:30 - 10:00 Body scan followed by sleep
7am - 7:30 Observe and challenge thoughts
7:30 - 7:45 Guided meditation
7:45 - 8:30 Awareness meditation
8:30 - 9:15 Breakfast
9:15 - 10:15 Reflection meditation [What do you want? Can you connect with your heart and mind to understand and identify your core desires? Through meditation we may decrease the clutter in our minds and find clarity and wisdom surface to inform us of who we are and what we wish for.] (60 min)
10:15 - 10:45 Journaling
10:45 - 11:45 Walking loving kindness meditation
11:45 - 12:30 Journaling
12:30 - 1pm Lunch with tea
1:00 - 4:00 Mindfulness or awareness meditation (3 hr) [Spend some of the time writing notes to keep track of automatic thoughts]
4:00 - 4:30 PT or other exercise to nurture your health or heal an injury
4:30 - 5:30 Journaling
5:30 - 6:30 Dinner
8:00 - 8:30 Bath
8:30 - 9:30 Journal, self-massage [This can be as simple as rubbing lotion into your skin or doing slow circles by your temples.]
9:30 - 10:00 Body scan followed by sleep
* These may be substituted by other meditation styles.
All these meditations may be performed sitting in a comfortable position, laying down, or in a traditional meditation posture. There is a sweet spot of being comfortable enough while limiting distractions but also being able to stay awake and focused.
The goal of this meditation is to be focused on your awareness of the present moment. You may focus attention on the breath and take notice when the mind wanders into thoughts of the past or future or into daydreams. If you are having difficulty keeping your attention on the breath, you may count out breaths up to five or ten and then repeat, or mentally say “in” and “out” along with the breath.
Visualize an image or possible future during the meditation. Guide your thoughts and feelings with safe or positive imagery to calm your nervous system and nurture well-being, confidence, self-love, compassion, etc. within yourself. You may use these meditations to help make decisions and find out how you feel about different ideas or courses of action. You may also use these meditations to visualize a change that you want to make or a future that you'd like for yourself. It can be motivating.
"I am whole. I am not broken. I am perfect just as I am.
I want to know myself. I am willing to see myself. I am willing to allow my layers to peel away. I accept whatever is there. I accept myself as I am. I accept all of myself. I want to see all of myself and tell myself that every part is OK. It’s OK. I love myself. I care about myself. I want to nurture myself, to feel nurtured and to heal. I want to see and know my truth. I accept it. I accept my past and my present. I wish for myself to be free... to be free of judgement, free of negative self-talk. Full of love. Full of nurture. Full of acceptance. I wish to be humble and to understand myself. I wish to be free and filled with self-compassion and self-love.
Let me surrender, enveloped by that self-compassion and to my deepest self."
In this meditation you direct positive energy to yourself and then to others. You may lightly smile during this type of meditation to encourage positive feelings.
This meditation is like mindfulness but without focusing on the breath. It just rests the mind. Use these to allow the mind to wander and observe where it goes. When a thought or feeling comes, give that thought or feeling your attention and some time. Follow a thought and acknowledge feelings that arise, and then try to let them go. This can be particularly helpful in introspection. Keep a paper journal by your side while you do this kind of meditation so that you can take notes of your thoughts. This can be particularly helpful for letting go persistent thoughts.
It can be helpful to do an awareness meditation after a guided meditation to allow myself time to reflect on the ideas in the guided meditation.
These are pre-recorded meditations with guidance. These may be relaxation/breathing meditations or meditations with a “lesson” at the beginning and/or end. If you have the Calm App or other meditations you enjoy, please plan which meditations to listen to ahead of time.
You may use these meditations on this link: [22-32 min]
The below meditations are topics you may find on the Calm App:
Ask a question and then focus on the feelings that arise. Let the wisdom within you rise from the stillness you nurture in your meditation.