Creating a 1-2 day wellness retreat at home
A wellness retreat is by nature, an immersive vacation with a focus upon rejuvenation and promoting wellbeing through physical, psychological, or spiritual activities.
Our Beautifully Nourished Wellness Home Retreat has been inspired by life in lockdown. When so much is going on under one roof, it can be helpful to set aside some time (we recommend 1-2 days) to check in, by yourself or with a loved one to a wellness, home retreat. It is simple and inexpensive with transformative and soul nourishing results.
Once you have decided how many days you will be going on your wellness retreat, block out your dates accordingly and prepare. This doesn’t need to be a lengthy exercise. Take the time off of work, or check in for a weekend break.
It may sound silly, but packing the items that you need for the retreat into a suitcase will help switch your mind-set and signal your mind and body that it is time to switch off. One of the main aims of the retreat is simplicity, so this practice will allow for you to only use and wear what you need. Pack your bags-It’s holiday time!
Step #1 Preparation: Pack a Suitcase and Stock the Fridge
To include in your Suitcase:
- Yoga Pants 1-2 pairs
- Sports bra
- Pants
- Bra or crop tops
- Jumpers
- Cosy pyjamas
- Dressing gown
- Skincare (we recommend Beautifully Nourished’s Luxurious Night Time Pamper Kit)
- A book of your choice
- Day clothes
- White Candles and matches
- Water bottle
- Journal and pen
- Olive Oil
- Beautifully Nourished’s 3,6,9 Omega Fish Oil Capsules (optional)
- Beautifully Nourished’s Detox Capsules (optional)
- Yoga Mat
Yoga mat: Venus by Moonholi
To leave “at home”/ out of the suitcase
- Makeup
- Phone
Step #2 Check In and Book in for Your Treatments
You will find your free treatment list at the bottom of this article.
As you would at any wellness retreat, upon arrival, book into your chosen appointments and classes.
Massage, yoga class, guided mediations and more… Select your classed (see our guide below to get you started and commit to them). The rest of your time is free time. To read, wrap up in a blanket, sleep, sip tea and go within yourself. Other than your sessions, there is nowhere else for you to be and nothing that requires your time.
Step #3 Disconnect from your Devices
Make a commitment to creating and maintaining a calm and nourishing space for yourself, with no interruptions. The amount of energy we lose through phone use and internet browsing is enormous. We recommend keeping devices off during your stay, other than to stream your daily sessions if you are unable to do this via a laptop or TV. If the no phone option is really not for you, set aside time i.e. 4 hours of the day, which are entirely phone free, or take X amount of time each day designated to check in with family and friends.
Keeping phones out of sight entirely will mean you feel less triggered by conditioning notifications. Try to be in silence or if you feel the need to listen to music, keep it ambient and beautiful. The aim of the retreat space is to allow the nervous systems to slow and calm, restoring you to balance.
Step #4 Hydrate
The no.1 must for all wellness journeys and retreats. Keep a bottle of fresh water beside your day and sip regularly. This will help flush toxins, keep everything moving through your system and hydrate the skin and body.
Step #5 Sample Mono Meals
"Mono meals": The idea of eating just one type of food per meal. Our bodies love simplicity and best digests when there are fewer complicated ingredient combinations going through our digestive systems. It has been shown that we absorb 25 per cent more nutrients by giving our bodies space to focus on one thing at a time. This is not a strategy for long term eating but over 1-2 days, it can help calm and restore the digestive system. At Beautifully Nourished, we very much believe in balanced, wholesome and varied food choices consisting of proteins, fats, complex carbohydrates, vitamins, minerals and trace nutrients. Sampling Mono meals should be just that-1 to 2 days to allow the body to reset and resemble simplicity. Its aim is to reset the body and allow the digestive system space, especially if it has been overloaded in the days, weeks and months prior to checking in.
The effects of simple meals work on the mind also, enabling a calmer headspace and more time to relax.
Mono recipe suggestions to enjoy throughout the day:
- Steamed broccoli
- Fruit
- Oranges, whole or juiced
- Banana smoothie
- Melon
- Boiled eggs
- Avocado
- Pickled Fish
- Plant based milk
- Tofu
- Dark Chocolate
- Goji Berry’s
- Herbal Tea’s
If you would like, alongside Mono sampling, each day consume one balanced plate of 1 palm full of protein (please avoid red meat for this retreat), one palm full of complex grains and carbohydrates and 2 palm-fulls of non-starchy vegetables.
Step #6 Start Journaling
When you wake, before you engage with the day, journal. See our class list below for details.
Step #7 Practice Breathing Exercises
Returning to the breath allows for stillness and returns us to the now.
See our class list below for your daily meditation schedule.
Step #8 Yoga
Yoga has so many wonderful benefits, from gaining flexibility to boosting immunity. By its very nature yoga is cleansing and detoxifying.
See our class list below for your daily yoga schedule.
Step #9 Alcohol and Stimulant Free
When life gets overwhelming, simplification is the key. How we treat our bodies and what we consume is no exception.
We recommend that during your retreat, you remain stimulant free. This includes free from coffee, sugar and alcohol.
**obviously switching the wine for tea !! *
Classes
Each day, we recommend selecting 5 classes to build into your day.
One from each category:
- Journal
- Stretch
- Check the breathe
- Move the body
- Massage
Journal
Daily gratitude journal. Each day, fill at least one page of all the things that you are grateful for. Free write without judgement and include all things, no matter how small or ordinary.
Stretch
10 Minute Qigong Routine to Start Your Day - Qigong for Beginners
This 10 minute Qigong routine is designed to shake off sleep and give you that natural boost of energy that we all need in the morning. The exercises encourage mindful breathing mixed with gentle, flowing movements ensuring your day begins with ease, joy and more energy.
A Qigong energy routine inspired by Donna Eden's Daily Energy exercises designed to wake up your body’s energies and get them moving in the right direction.
Check the Breath
Kenneth Soares Self Forgiveness meditation
Guided Meditation Activation | Purge & LET GO of Fear, Blame & Judgment | Healing Energy Cleanse
Meditation for Inner Peace - Yoga With Adriene
This 10 min practice is a simple meditation that will create the foundation for transformational practice.
15 Minute Guided Meditation for Self Love
Close your eyes and release all the negative thoughts that you have been holding on to. It's time from some self-love.
Move the Body
20 min Full Body STRETCH/YOGA for STRESS & ANXIETY Relief
De-stress with this 20 minute calming yoga routine that includes light and easy full body stretches for stress relief and anxiety.
Gentle Yoga Flow - 30-Minute All Levels Yoga Class
This is an all levels gentle yoga flow to decompress, destress, and FEEL GOOD.
25 Min Total Body Yoga & Tension Release | Yoga Healing From The Inside Out
Self Massage
How to Do Abhyanga, a Self Massage with Warm Oil
Be your own Ayurvedic masseuse with this step-by-step instructional video on the ancient art of self-massage! Known in Ayurveda as abhyanga, this practice is the perfect way to nourish, moisturise, and bring comfort and balance to your whole body.
Relaxing Head and Shoulder Massage with Hair Growth Benefits
Lymphatic Drainage, Face Lifting Massage
Facial massage technique that is great for lymphatic drainage and lifting contours of the face.
Alongside your classes, we recommend that you get fresh air into your lungs and body each day via walks outside, a garden stretch, or if you would like to stay home for your 1-2 day retreat, open your windows frequently.
