Author: Erin Lee Henshaw, The Mind Body Project
Social distancing doesn’t mean distancing from connection with yourself and the world. Although we can’t attend in-person retreats and gatherings during this time, I have found deep growth and new ways to heal during this time. I wrote this article 8 weeks into a federal shelter- in-place order. During that period I used some old faithful self reflection tools, and opened myself to new communities and practices. I set aside a full day on Sunday to let my intuition guide me through a mini retreat, and here’s what happened...
Firstly, I let myself sleep. When I woke, I practiced positive self-talk and affirmations. “It’s ok to rest, I’m letting myself relax and not have any expectations for this day. I am calm, comfortable and everything I need is here.”
When I checked in with myself, the first thing I really wanted to do was take a bath! It was a rainy and cold day, and starting out with a warm bath seemed nice. I used shampoo for bubbles and added epsom salts to the tub. I put on my favorite playlist, currently “The Pulse of Americana” on Spotify and soaked for the better part of an hour.
When I got out, I set up my room for a bit of comfort. I lit a candle and some incense, and used coconut oils on my body. Self massage is really important at these times, especially if you are living without outside touch (like me.) During warmer months I use coconut oil straight from the grocery store for my skin and hair, and even cook with the same version. For incense I had South African Imphepho which is supposed to clear energy, like sage..
Once my room and body were ready, I sat for 15 minutes of breathing with Ryan Quire and did 15-minutes of stretching, feeling wherever needed some openness and doing moves that may or may not look like yoga.
After self reflection I made myself cereal and a hot cup of herbal tea. I had planned to do a dance class since it was raining, but I also love putting on my boots and raincoat and getting wet, so I opted for a rainy walk. I’m glad I did, I walked all around the neighborhood and hung out in the mist with the local ducks. I also sang to myself and naturally schemed about projects I could do despite Covid limitations. On my walk I went past a comic store and noticed “The Handmaid’s Tale” graphic comic in a window, and made a mental note to read that book before I see the show. Finding a gem in a small shop seemed to quench my need for finding clues that build to adventure, which is one way I try to keep my life a bit magical.
Back at home I was a bit cold, so I drank hot water and did some stretching. Recently I have been doing legs up the wall and rolling my whole body with a foam roller. I ate lunch and browsed the internet for some new books, something I haven’t bought in a while. I did purchase the Handmaid’s Tale, and another book that was on my list. Of course, a free alternative would’ve been a bit of journaling!
At this point I was getting sleepy, and took a nap. I often listen to a meditation or visualization for the first 20 minutes of a rest, and this time I did a re-processing exercise from To Be Magnetic.
After resting I decided that baking was in order, so I made a vegan brownie version replacing the wet ingredients in a dry mix with blended black beans from a can. Delish.
I proceeded to make dinner and settle in for a show, I can’t remember which. I have a two-episode limit on Netflix, to give me something to look forward to but not dominate my evenings. After winding down for an hour, I opened an online lecture from One Commune and did a bit of journaling. Then I focused on my breath and laid down to sleep.
Now I know you might be thinking, “I don’t have some of this stuff” or I have kids, this isn’t possible. Well, I want to encourage you to dig a little deeper. All of these activities can be done as a family, and if you are really into this self care adventure, your kids likely will be as well. There might be a little prep required with meals so that they come easily for your mini- retreat, but otherwise it’s a pretty simple set up. Take a day, and tell me how it goes.
Outline and Resources for a 1-day Covid Retreat:
Wake Up
Say or write positive affirmations Bath or Shower with optional music -
Spotify lists are great
Use oils on body and light a candle or incense - Don’t have? Open some citrus or boil herbs in hot water
Stretching and Breathing - (Check out TMBP for video resources)
Breakfast, Tea and Walk -
(Check out @fueledbycha for simple inspiration or Will Frolic for Food for favorite fancy tea recipes)
Legs up wall and Foam Rolling -
Don’t have a foam roller? Use any small ball under your back or glutes (Full body rolling video)
Nap with optional Guided Meditation - (Insight Timer Music for Calm is awesome)
Easy Baking -
Substitute a can of beans into most box mixes for a plant based version!
Dinner -
Soup or something simple (Dorothy and I love simple Ayurvedic Kitchari)
Netflix -
An hour or less - Easy substitution, call a friend
Online Class or Journaling - (One Commune Free 14-day trial)
Bedtime
A walk around the block