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How I Designed A 3-Day Self-Guided Mindfulness Retreat

  • Writer: Harshal
    Harshal
  • 4 days ago
  • 4 min read

A Low-Stimulation Retreat You Can Design And Run On Your Own

I designed and went on a solo mindfulness retreat some time ago. It was about avoiding sensory stimulations, being quiet, and being at peace with myself. I am sharing these notes so you can design your own retreat if you want.

I spent 36 minutes writing this after a 3-day retreat. You need 3 minutes to read this.

Morning calm on the patio, slow tea sips, then a nature walk
Morning calm on the patio, slow tea sips, then a nature walk

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Knowledge Sources

I built the retreat plan using the following sources:

  • Falling Awake by Jon Kabat-Zinn

  • A Mindfulness Guide for the Frazzled by Ruby Wax

  • Lessons from a sleep expert

  • Sample meditation and retreat schedules from event hosting platforms and blogs

Intent Behind This Structure

I needed my meditation retreat to be purpose-driven. If I spent 3 days with a book and a pen, I would enjoy writing and reflecting. That was not the goal.

The goal was neither to produce content nor to consume content. The goal was to sit with myself without external input. I deliberately reduced sensory stimulation to notice subtle experiences.

I stopped to smell flowers. I noticed shifting shadows. I felt machine vibrations. I paid attention to the texture of food.

Basics

I booked a golf course hotel as the retreat location so I can be away from the city.

Hotel Amenities

I wanted comfort but not luxury. I used:

  • Jacuzzi

  • Sauna

  • Steam

  • Nature walk around the grounds

I avoided activities that added stimulation or performance goals. Hotel amenities I didn’t use:

  • Swimming pool

  • Health club or gym

  • Spa treatment

  • Gold driving range

People And Technology

I wanted solitude and introspection. I was not looking to connect with people. But, I still needed basic structure.

I allowed a few tools that supported structure without distraction:

  • An AI voice assistant to set reminders, timers, and small factual questions

  • My phone camera for an occasional selfie to share with family later

  • Herbal tea to create a calming ritual

In hindsight, I should have indulged in the small factual questions and set reminders and timers via software rather than AI.

Did not use:

  • Phone calls, WhatsApp, email, internet, YouTube

  • Exercise or yoga

  • Guided meditation

  • Music

  • Drawing, coloring, or writing

  • Podcasts, audiobooks, books, and radio

Activities By Theme

The activities I chose followed a few recurring themes that supported mindfulness. I describe those activities and what worked for me next.

I write those sections in a more instructional tone so you can borrow or adapt ideas for your own retreat.

Mindfulness retreat activities by theme
Mindfulness retreat activities by theme

Mindfulness

Meditation:

Sit quietly in a chair with feet flat on the floor. Take time to breathe and reflect. When thoughts come, notice them, then return to the breath. Let go of any distractions or stress.

Gratitude Journal:

Write 5 things you are thankful for. It resets the mind toward appreciation.

Gentle Slow Stretching:

Stretch while moving slowly. Pay attention to how your body feels with every stretch.

Sensory Awareness

Mindful Walking: 

Take a walk around the resort grounds. Focus on one of your senses (sight, sound, smell, touch) and fully experience your surroundings.

Mindful Eating: 

Eat your meals mindfully, slowly. Pay attention to the flavors, textures, and smells of your food. Eat slowly and savor each bite.

STOP Technique:

If you feel overwhelmed, use the STOP technique.

  • Stop.

  • Take a breath.

  • Observe your thoughts and feelings without judging.

  • Proceed with calm attention.

Reflection and Presence

Journaling: 

Describe what you observe. This journaling is not to plan your days or weeks ahead as that takes you away from mindfulness in your present.

Mindfulness in Small Tasks

Cleaning the room, arranging your things, drinking water—all can be meditation if done with focus. On a retreat, hear the leaves crunch under your shoes, the drip of water, the whirr of the machines.

Relaxation and Stillness

Sensory Enjoyment: 

Feel the morning or evening air, hear the quiet, notice fading light. Stand in one place and feel the wind, the ground, and the sounds.

Herbal Tea Ritual:

Sip slowly. Focus on warmth, aroma, and taste.

Warm Bath: 

Notice the comfort of warm water in the bath tub.

Night Sleep:

You can use the five senses:

  1. Touch: feel the bed surface

  2. Taste: notice the taste of air

  3. Sound: enjoy the quiet

  4. Smell: sense the bedding

  5. Sight: see the darkness

Time-wise plan

Here’s a pivot of the techniques by time of the day based on my retreat days.

Visualizing mindfulness retreat activities by time of the day
Visualizing mindfulness retreat activities by time of the day

Morning Start

  • Morning meditation for 10-15 minutes

  • Gratitude journal

  • Gentle slow stretching

Midday Activities

  • Mindful Walking

  • Mindful Eating

  • STOP Technique

Afternoon Reflection

  • Journaling

  • Mindfulness in menial tasks

Evening Wind-Down

  • Breathing Exercises:

  • Mindful Sensory Engagement:

  • Gratitude Reflection

For Your Retreat

If you design your own retreat, keep it simple. Reduce inputs before adding structure.

Notice what you reach for when nothing demands your attention. Notice what calms you without effort.

If this structure helps, take it and adapt it!

My Next Retreat

This retreat showed me how to live more mindfully and more slowly. It deepened my appreciation for everyday moments.I plan to do a retreat like this again.

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