At-Home Day Retreat

Life gets so busy and this world can really push our nervous systems on the daily. I think it's safe to say we could *all* use a yoga retreat, but the truth is: a retreat is a luxury many of us cannot afford. Even day retreats sometimes cost triple digits, making this intentional time for ourselves that we desperately need feel out of reach. This is what inspired me to make this gift for you: the Yoga with Dulcinea At-Home Day Retreat. 

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I initally came up with this idea to celebrate the 450th class I've uploaded to the membership, as a way of saying thank you for being with me for all of this time, but I also feel in my heart this is such an important offering. While I could market this and make some money off it on it's own, I wanted to just give it to you. You deserve this time, this peace of mind. If you follow the schedule and the recommendations of the day, I believe you will find it to be lovely, nourishing, and restorative: all from the comfort of your home. 

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You can decide if you would like to take this day solo, or if you'd like to invite a close friend to join you, or with your partner or your beloved pets. Make this choice intentionally: ask yourself what you actually need. 

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Now, some of you are super busy, I know. Some of you are mothers, business owners, tackling PHDs, and just lead full lives. Some of you might be saying "no way do I have a full day to give to this". I would encourage you to challenge this, see if you can schedule one day for yourself, even if it means planning it a month ahead of time! Schedule a babysistter, take a day off: you deserve it.

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What you might want for the day retreat:

A journal and pen, a book (any book you are enjoying reading is fine!), leisure materials you enjoy (such as watercolors, a sketchbook, an instrument, etc.), a yoga mat, any yoga props you like practicing with, nourishing and easy-to-prepare-foods on hand, maybe some nice tea or coffee in your kitchen, a somewhat tidy space you can fully relax into, maybe some candles, and definitley some cozy clothes to practice in :) If you have a tarot deck or oracle card deck, have that handy too (but super not required).

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When you choose to do this day retreat, there is one rule...

NO PHONES.

Trust me, one day without your phone can do wonders. Tell your partner or loved ones ahead of time your phone will be off or on Do Not Disturb mode. (Of course if there is an urgent situation you can break this rule). But please, please do not go on social media at all this day. Let this be a day to tune out the noise, cleanse your nervous system, and connect back to yourself. 

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If you don't have a full day to give, of course you can choose any portion of this plan you'd like to partake in. This is your time. <3 

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The At-Home Day Retreat Schedule

 

Morning

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Allow yourself to wake up naturally: no alarm. If you wake up early, cool, if your body needs to sleep in late, also cool. Just le your body receive the greatest nutrient of good, solid sleep. Once you naturally wake up, drink a glass of water and step outside (some people like warm water with lemon, I just like straightup water). Take 5 minutes to just let the natural daylight hit your eyes, and let yourself slowly awaken. Once you've had this time, prepare yourself your favorite morning beverage: a cup of tea or coffee, along with maybe something light for breakfast if you like eating a little something before practice (nothing too heavy, maybe a small smoothie, some fruit, nuts, and/ or yogurt?). Make this preparation process mindful, gentle, and easeful. Sit with your beverage and/or food and really try to connect to the delicous flavors. Bask in the feeling of "I have nothing to do today but to savor".

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Once you've enjoyed that, used the bathroom, and taken care of any of your personal needs: it's time for morning practice. I have created a special practice for you to enjoy. It might be nice to have your practice space set up ahead of time if you are able, or just simply set it up in a mindful manner right before if that is better for your living space. 

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This is the special practice (click this link) where we cover a lot of ground: foam rolling (I give options if you don't have a foam roller!), slow juiiicy flow, two methods of breathwork, and we end with some intention setting for your day. Have your journal handy for this, and if you have tarot cards have those ready too (if you don't, don't worry, I pull a card for all of us in the video and not gonna lie: the card was so on point). While the video is 65 minutes long, expect to spend between 70-90 minutes in total, depending on how much journaling or rest you are craving. I designed this class specifically for the day retreat, but it is also great as a standalone class and will live in the membership library on its own, too!
 

If your body is calling for more rest after this, please lay down and give yourself a bonus savasana or a nap.

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Here is an image of the tarot card I pulled in the morning practice, so you have a visual reference:

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Afternoon(ish)

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After your practice, you might be hungry. If you are, let yourself have a snack before the next activity (a proper meal is coming soon, I promise!) If you can't wait for a proper meal, you can swap the order of the following suggestions.

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Take a lovely shower or bath. Allow the element of water to soften any hard edges you have accumulated through life lately. After the shower/bath, take the time to lovingly moisturize your skin. I can highly suggest this lymphatic drainage massage practice. I didn't design this for the day retreat, but it is such a good practice (only 20 minutes long).

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Finally: meal time! Prepare a nourishing lunch/brunch in a mindful way. Try to connect to the process of preparing your food, and when you sit to eat try to not turn on the television. Come back to the practice of savoring your food. If you are taking the day retreat with a loved one, I can really encourage taking your meals in silence. There is a special magic to this that is very hard to explain, but once you experience it you get it. In a world of over-stimulation and constant multi-taskinng, come to the healing magic of *less*.

 

Once you finish eating, clean up your kitchen. Try to reframe the idea of cleaning up after yourself as a ritual in itself; that you are worthy of a clean and lovely space. 

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Then, it's time for a nice long walk. Even if it's raining (as long as it isn't a crazy storm and it is safe to do so), a walk is so grounding and really aids in healthy digestion. If you are taking the retreat with a loved one, you can have some conversation if you like. If you are taking it alone, enjoy the quiet time (it's so nice when it's needed). You can also make it a "color walk": thinking of a color before you leave the house, and seeing how many shades of that color you find on your walk as a way to stay anchored in the moment. Optionally, you can bring your journal on your walk and find a nice bench to sit on and do some reflecting on your day so far, or anything you just need to get out of your head (or you can journal when you come home). 

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After you return from your walk, enjoy some free leisure time! This can be the time you whip out those watercolors or your guitar, or maybe you just want to put on some nice music and dance or relax. You could read a book, you could take a nap, you could play with your pets, you could even watch a movie. But I wouldn't suggest binge watching a TV show... a movie is a bit more of a mindful experience if you are not feeling a more analog activity (although, I'd maye encourage that the most if you are cool with zero screen all day). 

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Late Afternoon into Evening

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Before you get too hungry for dinner, it's time for another practice. I've filmed another special class for your day retreat, it is this 40-minute Simple Yin practice. If you would prefer something more active or flowy, maybe opt for this older class from the membership that is super yummy: 60 min Soft Power Vinyasa: Be The Ocean.

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After your practice, it's time for dinner! Treat this the same way you treated lunch/brunch: with care, attention, and mindfulness from preparation all the way through cleanup.

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Once you finish your dinner, enjoy one more mindful walk. It doesn't have to be long, but sometimes a super long post-dinner walk can be sooooo nice. 

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Once you return from your walk, set up somewhere comfortable, maybe your altar space if you have one with some cushions, or even your couch with a candle lit and a cup of tea. Grab your journal and do some reflecting on this day, what you gained from it, and how you can carry this energy with you moving forward. If you feel called, this is also an excellent time to set intentions. In a clearer frame of mind, away from the hustle of daily life, you can declare this as a new beginning. What are you ready to cultivate more of in your life? What is ready to be gently released or let go of? What are you ready to declare you are worthy of? Nothing is off limits, this is your life to live.

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Night

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Be generous with your wind-down. Maybe listen to relaxing music, read your book, or something that soothes you. Get to bed at a reasonable hour, whatever that means for you. <3

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The day after your day retreat, I'd be so ​grateful to hear how it was for you. You can send me an email or a WhatsApp or however you like to be in touch with me :) Thank you for taking this time for yourself. 

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In love, service, and gratitude,

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Dulcinea