How to Survive Your First Day-Long Meditation Retreat

Your back hurts. Your legs feel cramped. Someone next to you is snoring. You are really beginning to wonder what you are doing here. Where in the world are you? If you’re in physical and mental pain, you might be at your first day-long meditation retreat. Follow these steps to survive what many consider a challenging but rewarding experience.

Difficulty: Moderate

Instructions

Things You'll Need:

• Access to transportation

A Week Prior to the Retreat

1. Confirm your retreat registration. Call the host meditation center or teacher and verify that the retreat will still take place as scheduled. Verify the specifics of the event.

2. Call or send an email to find out what items you might need to bring, unless you were given specific instructions when you registered for the retreat. You may need to take a blanket or mat and a meditation cushion. Some places provide them. Will lunch be served? If not, you may need to carry one.

3. Secure any necessary items for your first day-long meditation retreat. If you need to bring your own mat, blanket or cushion; you will want plenty of time to secure them. Give yourself at least one week. If you need to take your own lunch, plan it ahead of time (something light is generally suggested).

4. Meditate (sitting) for at least 30 minutes a day for the next week. If you already know how to do walking meditation, practice 15 minutes of that (daily) as well. Day-long meditation retreats typically alternate between sitting and walking meditation periods. Prepare your heart and mind for this pattern.

The Night Before and Morning of Your Retreat

5. Set your alarm 15 minutes earlier than necessary. You do not want to rush around on the morning of your first day-long meditation retreat. Allow yourself additional time to shower and put any necessary items (and your lunch, if necessary) in your car.

6. Drive to the retreat location mindfully. Leave the radio off. Prepare your heart and mind for the special day of practice ahead of you.

7. Introduce yourself to the teacher and/or facilitator as soon as you arrive. Let them know that this is your first day-long meditation retreat. Ask if there is any particular information that you should know.

8. Set up your mat or blanket, and meditation cushion in a location that feels comfortable for you. Follow any notable spacing patterns that others have begun with their mat and cushion placement.

Day of Your Retreat

9. Listen to the teacher or administrator who provides any introductory comments for the retreat. If there is an opportunity to ask questions, ask anything on your mind.

10. Follow the meditation instructions exactly as they are given. Try not to improvise. This is your opportunity to deepen your meditation practice!

11. Adjust your body as necessary, as quietly and politely as possible. Remember that others around you may be very experienced meditators who can remain still for long periods of time. Try to remain still (if instructed to do so), but don’t prohibit yourself from moving if it is absolutely necessary, especially if you are in pain!

12. If there is an opportunity to introduce yourself to others and socialize after the retreat, do so! You may meet other like-minded Buddhists who can tell you about other local groups and upcoming retreats.

Tips & Warnings

• Have fun and enjoy your first day-long meditation retreat!