Home Retreat Guidelines

In a time of considerable tumult and amidst the coronavirus pandemic, it becomes important to draw on our inner strength. It is the time to pause, reflect and bring wisdom, courage and care to ourselves and those around us. We human beings have survived for a thousand generations, helping one another and inspiring each other. We know how to do this. Instead of getting caught in collective fear and anxiety, we can remember to take a breath, center ourselves, and take practical precautions and protections, but calmly and in the spirit of love. Each of us can contribute to the well-being of ourselves, our communities and our world. As Zen Master Thich Nhat Hanh explains: When the crowded Vietnamese refugee boats met with storms or pirates, if everyone panicked all would be lost. But if even one person on the boat remained calm and centered, it was enough. It showed the way for everyone to survive. Let us practice together in these difficult days so we can be that person.

This is a powerful time to create a home retreat for yourself if you can create the space. The purpose of a retreat is to follow a formal rhythm of practice that allows you to center yourself, tend your body, quiet your mind, see the present circumstances with clarity and freedom, and open your heart. It will take some dedication to do this, and we will show you how to set it up. By choosing to let go of the usual habits of distraction, media consumption, unnecessary busyness and tasks that can wait, you can make this a beneficial and healing time. Though initially a home retreat may feel unfamiliar or hard, you will gradually find yourself settling in and feeling grateful for the rewards. Now is the perfect time to draw on the inner strength of meditation and deepen your capacity to live amidst it all with awareness and compassion.

Note if you had planned to attend a residential retreat: For many, home retreat has been transformative in ways not experienced in residential retreats. Our homes tend to be places where our habits are strongest; the momentum of unconsciousness can be strongest in the home environment. The possibility of bringing awareness to this aspect of our lives is very powerful. While individual experiences are quite varied, it does allow us to deeply integrate our spiritual path into our living space, creating the visual and temporal reminders of path and practice in our own homes.

We look forward to supporting you on this retreat. If you choose to attend, if at all possible, we are asking that you commit to the retreat with the same integrity you would bring to a retreat in a residential setting.

Preparing for the Retreat

1. Setting up your Retreat Space

• If at all possible, set up a dedicated space for the retreat where you have reliable internet access (a direct EtherNet connection is best, or a strong WiFi signal).
• Find a place for walking meditation. This might include walking around the block or in a hallway or larger room. It is preferable not to have to navigate street crossings or traffic.
• Print this document prior to the retreat to keep it handy.

2. Considerations for Mindful Movement (Yoga or Qigong) Practice [if applicable for your retreat]

For Yoga:

• Have enough space to lie down on the floor comfortably with legs extended and arms out to the side. If not coming to the floor, you may remain in the chair or even do some postures standing. If using a chair, make sure it is one without wheels.
• If on a hard surface floor, use a yoga mat with a blanket on top for warmth and comfort.
• A yoga strap (or bathrobe tie, or a long neck tie) is optional, but very helpful.
• Two yoga blocks (or sturdy books, encyclopedias anyone?) are optional, but also very helpful.
• Two firm yoga blankets (or sturdy blankets like quilts/ wool blankets) optional and useful.

For Qigong:

• Have enough space to stand and extend your arms fully above your head and all around you without touching anything.
• Stand where you can easily hear the directions and see the demonstrations from the teacher on the screen.
• Practice where it is not windy.
• Have a chair without wheels nearby that you can hold to help with balancing poses, or take a seated break from standing.

3. Electronic Media

 For Zoom Events

 For Livestream Events

 

4. Meals

• If possible, do all of your food shopping before the retreat begins.
• Keep the meals simple, perhaps pre-preparing some food ahead of time. Example: a large pot of soup for dinner(s).
• Consider writing a meal plan so you do not have to decide what to prepare for each meal.

5. Navigating housemates, spouses, partners, and children in the home who are not on retreat

Have a conversation about your retreat time. Here are some things you might want to cover:

• Acknowledge that it will most likely feel awkward and strange at first, but a rhythm can develop that can work for everyone.
• Talk about noble silence and see if you can get support in being in noble silence for the duration of the retreat. If necessary, you might want to discuss a specific time of the day to connect verbally so that the communication is contained.
• If possible, ask for support in having a quieter overall living space. Ask people to use earbuds or headphones or at least keep the volume low in a separate room. If it is not possible to get support for this, consider how to incorporate this into your practice.
• Post your retreat schedule.
• It may work better for you to switch a practice time with a meal time to limit interactions in the kitchen.
  Suggestions for if you have children
• If they are old enough, talk with your kids about what you are doing and ask their input for how to create a supportive environment. Enlist them as allies.
• Feel free to ask the Teachers about your specific situation.

Navigating those you live with will be part of the retreat and we will be checking in about how this is going during the retreat. Don’t worry if it gets weird and challenging. We will learn together how to turn toward such challenges with our practice.

During the Retreat

1. Online Format & Etiquette

 For Zoom Events

 For Livestream Events

 

2. Media, phones, and other technology

As with our in-person retreats, one of the requirements for this online retreat is to refrain from using electronic devices for anything other than retreat activities.

One of the transformative things that can come from home retreats is having time in your own living space in which you are not engaging in other technology and media. This alone is helpful in touching a different way of being in your life.

3. Commitment to Practice

Self-discipline – One of the challenges of home practice is getting swept away and forgetting about formal practice. This is a normal challenge to have. It is very helpful if you can be open and honest about this so we can address it.

4. Set Your Intention

When you begin the retreat, take a few minutes to consider what is calling you to this time of deepening practice. It may be to do this retreat for the benefit of yourself and those around you. It may be to undertake this retreat to deepen your presence, steadiness and compassion in difficult times. It may be to release your fears and become more loving, to contribute more to our world.… If you wish, you can light a candle or place a flower or inspiring image near you. Quiet yourself and inwardly create a strong and clear intention. Once you set your intention, you can recite it in your mind or write it down on a notecard and place it by the candle or image. Regularly during the days of your retreat, remember and reaffirm this intention.

5. Welcome Whatever Arises

Anytime you meditate, especially for longer periods, difficult energies will naturally arise. Worry, restlessness, sleepiness, frustration, irritation, and doubt are among the most common. Repeating thought patterns and unfinished business of the heart will also arise. These offer some of the very best opportunities for your meditation to deepen, and your wisdom and love to grow. Receiving these with mindful loving awareness and adding compassion for self and others, you can begin to trust your skill of mindfulness and your good heart to hold it all.

Remember, we will be doing this together. We hope you will be supported by the shared intention among the participants. The teachers will dedicate their efforts to supporting you and your practice. We’re delighted you’re here.