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Annabelle Breuer-Udo: Founder of Evocative HealthPath LLC Certified Coach (ACC) I Author I Ayurveda I Mindfulness

The Benefits of a Mini-Retreat in Daily Life

What is Mini-Retreat? Have you ever created it in your Daily Life?

Create your mini-retreat in your busy, turbulent life and get back recharged and well-rested as if you went on vacation.

Why you probably need a mini-retreat

We are all busy, and life is turbulent. Whether you are a working mom or dad with children or a busy woman or man without children, whether you are a student, a single person, we are all exposed to all kind of different stressors day in and out. For example work stressors, food stressors, relationship stressors, environmental stressors, financial stressors, social media stressors, and others. The circumstance that we experience might be slightly different, but the emotional experience is the same.  None of these are more or less of value.

Many people these days are aware of stress and the emotional feeling that it creates in us. But are we also willing to explore what is underlying and taking responsibility for it to do our inner work or is the choice rather ignore it? The fact is that a lot of people feel more than ever stressed in today’s world. Even some people are aware of all kind of different stressors but do not know what to do to get out of this cycle or even do not step 100% into their responsibility to step out of it.

What stressors are many people or all of us exposed?

The stressors are beginning from social media, over 24/7 availability via email and phone, food stressors, environmental stressors, the family of origin stressors, immediate family stressors, relationship stressors, or the feeling of a never-ending to-do list…..you name it.

Do you know the feeling of a never-ending to-do list? They build feelings of stress and pressure. I understand how it feels, and you are not alone. I know how it feels to be stressed, and I also know how it feels to be balanced, relaxed, and in contentment. I prefer the balance and contentment in my body and life, followed by joy.

How to create a Mini-Retreat

Part of our yearly routine is a 10 Day Ayurvedic cleanse. My husband and I do it twice a year when the seasons are changing. It’s recommended to do it between the seasonal change winter-spring and summer-fall. This year we did it in late spring. What I love about this cleanse is that you can integrate it easily in your daily life. It only needs a little preparation. More about the cleanse, you can check out my latest Blog 10 Day Ayurvedic Cleansing.

Part of the cleanse is a fast day on Day 5. On this day you’re allowed only to drink water and herbal teas. How you design this day and how you want to spend the day is up to you. I recommend to plan this day on the weekend and not to put anything on your calendar and let your to-do list be your to-do list at least for this day. Stay back from engaging in any duties for the sake of slowing down on this gifted day.

It’s been year 5 in a row that I’ve done this particular cleanse. This year, I designed to spend this day in silence. I called it Day 5: A Mini-retreat in Silence.

Mini-Retreat in Silence

It was a fantastic experience! I even can’t put it into words how fulfilling and awakening it was. Being in silence was never a challenge, and I know it can be terrifying for some people, yet it is worth it to integrate more days or half days of silence in your daily life! I highly recommend it. It breaks the cycle of feeling stressed and supports your whole body-mind-spirit-soul system to recharge and (re)balance.

Being in silence slows you down so that you can feel the pace of your soul. Have you ever noticed a difference in pace in your life? There are times where it might feel as if you are running in a hamster wheel and on other days you might feel in slow motion. Being in slow- motion describes the pace of your soul. It’s like a little gas station that you create in your busy life. 

A mini-retreat in silence is like a little gas station that you can create in your busy life. Therefore it is the greatest gift you can give yourself the gift of self-care, self-compassion, and self-healing! Consequently, it helps your physical, mental/emotional, energetic, and spiritual body to detoxify and cleanse. Also, a mini-retreat helps you to slow down and feel the pace of your soul to come back renewed into daily life.

I committed to integrating regularly a day of silence or at least a half-day of silence in my daily life.

How does it look like a day of silence? You can design and create it appropriate to your heart’s desire.

Here is an idea, how to create a day of silence:

Preparation

As preparation for your mini-retreat: Turning off all social media, devices, emails, phones.

1. Getting up with the sunrise and greeting the new day
2. Bathroom time – shower time:

As preparation, in the morning, I used therapeutic grade essential oils to open my chakra system and support the process.

At the end of this post, you will find a list of oils according to each chakra.

Start the day right

3. In the morning, take a glass hot water with lemon or lemon as in essential oil that is 100% natural, not synthetic, and allowed for digestive use. Warm water with lemon on an empty stomach in the morning stimulates your blood circulation and your kidneys + adrenals. The kidneys are the organ in your body that is responsible for your energy household!

4. Meditation: Breath awareness meditation & Body Scan meditation

5. Journaling

6. Time in and with nature. Just sitting and observing nature, flirting with the beauty of nature and listening to yourself and nature without getting distracted by other things…observing your thoughts, feelings and let them come and go and always gently coming back to yourself.

7. Meditation: Gratitude meditation

8. Optional journaling or another time in nature

9. Afternoon Nap

10. Time in nature

11. Early evening Yoga Session and Love & Kindness Meditation

12. Journaling (optional)

Reflect at the end of the day

13. Closing the day with the sunset and 4 Questions:

a) What was 1-3 great experiences today?

b) What was 1-3 success today?

c) Name a good deed

d) What was fun today?

14. Breaking the silence

15. Before bedtime, prepare your room with a great essential oil recipe in a diffuser that supports a great sleep. And close the day with a mini ritual:

a) Forgive all your resentment and judgment directed towards you and/or others that might have come up during the day of silence.

b) Name three things you are grateful for.

List of medicinal essential oils to use for your chakra system during a day in silence:

1. Chakra (Root Chakra): Cedarwood, Cypress, OnGuard, or Vetiver

2. Chakra (Sacral Chakra): Wild Orange, Passion, Rose, Jasmin, or Peace

3. Chakra (Solar Plexus): Ginger, Citrus Bliss, Lemon, Peppermint, Sandalwood, or Boundaries

4. Chakra (Heart Chakra): Lavender, Rose, Forgive, Jasmin, or Majoram

5. Chakra (Throat Chakra): Lavender, Frankincense, Peppermint, or  OnGuard

6. Chakra (3rd eye chakra): Frankincense, Peppermint, Geranium, or Sandalwood

7. Chakra (Crown chakra): Frankincense, Lavender, Petitgrain, or Vetiver

Want to learn more about the chakras? Find more information in my book “The Magic About Pain“.

Want to learn more how to use medicinal essential oils for natural and holistic solutions to support your health, get better sleep, feeling less stressed, boost your immune system, balance your hormones and much more send me an email, and we can set up a complimentary consultation either in person or virtual via Zoom.

I hope I got you inspired to create your own mini-retreat!

With love + gratitude,

Annabelle


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