Website, iMac, Classes & a RETREAT

Have you noticed? 

I have (sadly) been missing from this neighbourhood recently.  

Not because I wanted to be away.

But life has gotten seriously busy and topsy-turvy and full .. in a good and positive way, but nonetheless.

2016 took off from the gate at a gallop.  I feel like I haven't really stopped this year, and there have been so many juicy experiences, meetings, collaborations, challenges and 'moments'  .. and in recent weeks I have been focused on:

1. Finishing my new website.  This project has been way bigger and more consuming than I realised.  But I am getting there.  I hope to tell you all the secret new destination and all the new resources and tools .. soon, very soon .. let's agree this is probably going to happen by the end of this month (May)

2. I bought an iMac. Just this week after pondering and contemplating this huge world-order change for about a year.  I definitely had to put on my big-girl pants and take a leap of faith (albeit half pushed by my teen).  So all activities are taking just a little bit longer to complete.  But my brain and neural pathways are going to benefit!

3. Classes and online classes.  All my classes this year have been almost fully booked and the eCourse is currently running - with the next round starting on 1st June due to the waiting list.  Yes.  Happy dance.

4. I am running a retreat.  A long held dream is now live.  I have wanted to host a wellness/yoga-mediation/urban holistic retreat for years.  I have pictures on my vision board.  I was waiting .. for the right person to share this new adventure, and when she arrived .. I JUST KNEW IT WAS TIME!

I met Jennifer Elllinghaus at a business workshop last year.  We actually met at the coffee machine - such a Melbourne story.  I then interviewed Jenny about her yoga, her new book 'Yoga for Travellers' and her meditation practice HERE.

  So, we met up again, after I returned from my meditation intensive in January (about the retreat here) and it just unfolded in our conversation .. we both wanted to share our passion for yoga and meditation.  Jenny will be sharing her passion and extensive knowledge of yoga at the retreat .. I shall be guiding and steering the meditation.

And so, the Bliss Bomb Retreats was born.

If you are located in Melbourne (the retreat is being held in the very cool and very urban, Prahran) and would like a day of self-care .. of yoga, pranayama, mindfulness practices, meditation and yoga nidra .. think .. stretching, shifting inward, engaging, nourishing, rejuvenating, unfolding, laughing and resting.

This is going to be an amazing day: all about YOU!

We have an Early Bird Special available RIGHT NOW

So, please forgive my absence.  

I have so much content and resources to share in our new home online .. just a few more days now.

I am ever grateful that I have my meditation in times like this .. to ride the storm of ups and downs, balance the emotions and transcend the challenges.

Thank you for being part of this journey.

Re-Entry to 'Normal' Life

Most spiritual and wisdom traditions speak of the power of retreating .. an opportunity to step away from the complexity of daily life and shift awareness inward.  For 2,500 years, meditation retreats have been a central part of the Buddhist path of awakening. 

Retreat:  A period of withdrawal from the world

I have just returned from an eight-day retreat that incorporated periods of silence and community experience, group and self learning, meditation and yoga.  When I signed up for the retreat (about a year ago) I would ponder its arrival with excitement .. imagining my escape from household chores (and daily life), the bills, the constantly getting up to take people somewhere or pick them up, the washing and the cooking.  I would imagine great big gulps of silence, of walking in nature alone, deep peaceful uninterrupted sleep, of finding and hanging out with 'me'.  

As the retreat date got closer .. I found myself focusing on the practical as a way of making it come to fruition quicker.  Writing checklists of what to take and how to best prepare.  The details filled my days and the days raced past. 

I started writing about this preparation time because it had become a focal point for my excitement .. and then about two days before I left I realised that it was real.  There was nothing really to do but dive in, let go of expectations and remain open to the mystery.

Whatever your thoughts are about going on retreat .. the experience is going to be unlike anything you can imagine

And now that I am back, I felt it wise to write a few thoughts on coming home because re-entry after a retreat can be challenging.

TIPS FOR RE-ENTRY AFTER RETREAT

Hold A Gentle Intention
On the plane trip home I was excited and energised and full of grand ideas and eagerness to share. I felt ready to take on the world with my enthusiasm.  Yet within a few hours of coming home .. I felt mentally and physically exhausted. Partly due to jet-lag and partly due to being stretched so quickly. People I loved dearly wanted my time and my stories (succinct and profound), household tasks needed to be addressed, phone calls returned.

I was acutely reminded of how fast life now moves, and the level of noise and distraction.  Transitioning back into 'normal' life, requires care. 

Protect what you nurtured, manage expectations and take small baby steps, one change at a time

*I purposefully resisted the urge to jump onto my emails or book in new classes
*I blocked out two days for just my immediate family so that I could be present to their news and catch up on their world
*I held back on discussing any specifics of the retreat, keeping details to a minimum.  Consider how you might respond to 'How did it go?' or 'Are you enlightened yet?' .. they will come .. and my typical response was along the lines of 'I am still processing the whole adventure, stay tuned'.
*Try to maintain a gentle flow of energy in the first few days home. I used jet lag as a reason to continue to retire early at night, and again for taking an afternoon nap (when I may nap or meditate or read quietly).
*Step away and breathe.  I took my dog for a number of short walks just to get out of the house and feel the wind on my face.
*Avoid noise.  My mind reacted with shock to the noise of life 'outside'. I chose not to turn on the TV, the laptop or even the radio.  I recognised quickly that I craved silence - so I made sure I had some.
*Choice.  We have such a choice of food and drink and entertainment available to us. I chose to eat well but sparingly as I had done on retreat. I also continued to drink a large volume of water, which was a requirement in Sedona due to the climate and height, but is also a good healthy practice, Flying and just general travel can dehydrate.
*Recognise those 'grand' ideas which are exciting at first but can become overwhelming.   Take a breath and start with cultivating one new habit or practice at a time.

My intention for the retreat was to embrace SPACIOUS AWARENESS .. this is now my intention moving forward 

Sustain Your Practice
The rhythm and the practices that were followed on retreat supported a greater sense of ease and flow, and I know that I want to integrate these into my daily life.  But.  I recognise that this will take time.  My family life just does not function around my meditation practice and need for quiet reflection.  I may not be able to match the retreat schedule that I loved so much, but I can commit to rising early for my morning practice, and take advantage of the family being busy watching TV before dinner to sit for my afternoon practice.  

And if something interrupts this rhythm .. then I take that as an opportunity to continue practising kindness and compassion (for self and others) and I start again the next day.

You just have to start.

Find Your Sangha
The wonderful group of people that I connected with while on retreat, are known at our Center as 'Sangha 12'.  

Sangha is a Pali word meaning "association", "assembly," "company" or "community" and most commonly refers in Buddhism to the monastic community of ordained Buddhist monks or nuns. 

My Retreat Sangha is made up of eighteen individuals who live across the world.  The modern tools for maintaining our Sangha is going to be a Facebook Group .. and already we have been sharing our stories of returning home, our challenges and our new adventures.  This new forum of communication will allow us to keep in touch and support each other.   

It can be hard to leave that supportive and attentive environment of your retreat and community when you return home. For some it can be lonely returning to an empty house, or a noisy and demanding household. By recogniseing that nearly everyone returning from retreat will go through a period of 'loss' can be helpful, as can finding your local sangha by joining a yoga/meditation center or finding other groups that hold similar interests ie. hiking, healthy eating or reading.

Reignite Your Passion
I find that the retreat process continues long after you have returned home. It is like you are marinating in your experience, and marinating takes time and patience.  I have a journal of notes, insights and ponderings .. that over time I will dip into and reflect on.  I have a list of things to research and learn more about, and a bag of books that I couldn't resist when I attended the three day Meditation Teacher Symposium after the retreat.  There will be moments when I will be drawn to revisit these memories and times when they will be great for reigniting my passion.

*Keep a journal on your reflections after retreat to tap into in the future.
*Write a letter to yourself about the retreat experience and how you would like to integrate new learning's or awareness's.
*Book another day or longer retreat or just take some time regularly to be away with yourself.
*Find tools that you can turn to in order to engage with the retreat experience.

Self Love
Most of all be kind to yourself.  

*Use the tools you have (ie. meditation) to help and support your transition back into daily life 
*Consider what you might be able to do to maintain the spirit of your retreat such as a hike on the weekend, a new early to bed-early to rise habit, or a day off technology each week
*Continue to find new ways to embrace the aspects of your retreat that mean so much to you.  I really enjoyed retiring early at night and spending some time reading, so this is something I have shared with my family and suggested that we all embrace
*I have also posted a series of retreat pictures on my office pin board, so I can connect with the magical energy cultivated on retreat, and be reminded of how I wish to bring that to my daily life.

"To be guided by your inner wisdom, you have to stop moving, stop doing, and listen to yourself.” 

Maya Angelou

NOTE: There have now been five posts about going on retreat .. and I thought it might be useful to share these in a lovingly prepared and FREE eBook which I shall have ready for you in the next week or two.  

I am home ..

A little slideshow of images from my recent trip to Sedona (Arizona) for the McLean Meditation Institute 8-day Meditation Intensive Retreat and then the 3-day Meditation Teacher Symposium. A beautiful part of the world and a wonderful experience. Feeling blessed.

Meditation & Mindfulness Teacher

Excited to share that I am now an officially Certified Meditation Teacher with the McLean Meditation Institute!

If you have been following my journey here at Quiet Mind Meditation .. you will know that over the past year I have been completing an amazingly professional and broad learning program which has just culminated in an eight-day meditation intensive retreat in Sedona (Arizona).

I got home to Australia last night, feeling full of gratitude for a year of profound learning, deep friendships and personal breakthroughs - all the while being gently guided by my teacher Sarah McLean and course advisor Suzi von Mensenkampff.

After the retreat, I was lucky enough to be 'in town' to attended the Meditation Teacher Symposium that brought together teachers and specialists to share further learning .. attending workshops on Children's Meditation, Being a Meditation Coach and Trauma Sensitive Meditation.

As I process and gather my thoughts, I shall share further details shortly on both the McLean Meditation Institute program, and the workshops that I attended at the Symposium.

Feeling blessed.

Away On Retreat

Away on retreat till 5 Feb 2016

Take this as a sign .. 

now might be a good time to meditate

*If time permits .. I hope to share a few pictures along the way and you can see these Instagram here

Mentally Preparing for Retreat

On a meditation retreat we are usually committing ourselves to letting go. To letting go of our routine life. To commit to doing nothing (although there is certainly a lot of internal 'doing').  

If your life is exceptionally busy and you are madly dashing around in the weeks and days before you depart for your retreat ... then imagine what happens when a car screaming down the highway at 100mph suddenly stops.

Chaos

All the junk in the car (ie. in our minds and body) suddenly fly's forward, unearthing all sorts of long ignored and smelly stuff from under the seats.

Rather than stomping on the breaks .. isn't it better all round if you slow down gradually, gear by gear, until you are at a comfortable speed and ready to slide into a stop.  Much better.

So consider what you need to do (and do it) so that you can s*l*o*w down before attending the retreat.  Some further tips:

Continue Your Practice
In all the busyness of getting ready for retreat, don’t forget to keep up your practice.  Also don't over compensate or try to pre-prepare by expanding your personal practice ‘in readiness’ .. rather allow sufficient time in your day to continue to check in and pause.  It is also really beneficial to remind yourself why you are attending the retreat - your intention - and keeping up your steady rhythm of practice. Be consistent. Be gentle. Be kind.

A Little Self Love
Step up your self love before retreat.  Take care of your body with plenty of regular and efficient sleep, keep moving and engaging in regular exercise.  If you don’t have a regular morning stretching practice then consider starting a gentle one, as this will be invaluable when you are sitting a lot.  Incorporating a stretching practice into your daily morning routing – keeping your body loose and comfortable will be invaluable when away from home on retreat. Incorporating some basic exercise, yoga or stretching time into your day- will help with repeated sittings.

Attend to health matters – find what you need and be prepared.

Eat Mindfully
At most of the retreats I have attended, everything that you do from sunrise to sunset, is considered part of your practice.  Everyday daily activities, such as eating, cleaning and walking are all mindfulness practices. You can certainly start including some of these rituals into your daily life .. being more aware and present to washing the dishes, brushing your hair, collecting the mail.

The meals prepared on retreat are usually healthy and simple .. consider how your diet (and preferences and judgements) might impact on your experience. Some retreats have dietary rules .. no eating after noon, for example. Now, I am a morning coffee girl so I am preparing for the possibility that I may not have my favourite brew each morning.  I have also been paying more attention to the food that I have each day aiming for greater wholesomeness and healthy simple options – with a focus on getting energy from my meals without being weighted down or taking too long to digest.  Most retreats are vegetarian and may encourage you to abstain from things like caffeine or alcohol – so if you drink eight cups of coffee a day, a wine with dinner, and meat is the staple of your diet – this could be a shock!  Again, know what to expect and prepare early.

Write Down Your Intentions
It can be beneficial to write down what motivated you to attend the retreat, what you would like to expand or explore, and how you would like to look back on this journey in the future.  Retreats are a great time for clarity – for insight into the bigger issues in life.  If you plan on keeping a meditation journal you could note down your intentions as a starting point.

Don't Research
Don't compare.  Don't spend hours reading on line about other peoples experiences on another retreat.  This is your experience, unique to you. The organisers of your retreat should provide you with all the information you need prior to attending and this is all that you need.

Prepare Your Mind
A retreat requires discipline and dedication.  You will not be sitting by the pool with hours to read and get a massage.  Before attending consider what your motivation and intention is, and recognise with all your heart and mind that this is the best choice of your time right now.  You will have plenty of opportunities to renew and strengthen your commitment while on retreat, but you can sustain your focus by reading inspiring stores from great teachers or reconnecting with your own practice and knowledge. 

“Meditation isn’t a sedative.  It’s a laxative” said Trungpa Rinpoche .. in the vacuum of stillness and silence, the mind brings up all kinds of ‘stuff’ that has to be burnt off through our awareness.

Cultivate Compassion
When attending a retreat (silent or not-silent) with a group of strangers .. you have an opportunity to live the lessons of compassion and empathy and kindness. If you are not already, you will no doubt quickly become much more aware of your judgements and perceptions and habitual reactions – YES your ego.  I have included these words in my journal (as a reminder):

Be Kind. Everyone you meet is fighting a battle of their own.

Beginners Mind 
Retreats are the perfect opportunity to practice Beginners Mind .. a mind that is open to whatever occurs.  If I was to arrive without my baggage, but with a Beginners Mind, then I will receive all (and more) benefits that such a journey can offer.  Focus on the basics again and again so they become ingrained in you.

Don’t expect anything
Expectation is premeditated disappointment someone wise once said.  You cannot know what will happen in meditation or on retreat and so we keep turning up and learn to embrace our true experience whatever that is.  If nothing happens, that’s fine .. if you explode with ah-ha moments that is fine too.  Another lovely saying:

You may not get what you want from retreat, but you tend to get what you need.

I hope this has been useful and interesting. I have shared three earlier articles as I started my own retreat journey:

Embarking on a Meditation Retreat
Planning for Retreat
Packing the Suitcase for Retreat

If you would like to follow some of my retreat journey .. if the opportunity presents itself, I will be posting on my Facebook and Instagram pages (not on this site).  Once I return there will no doubt be a wealth of juicy learnings to share.

Packing the Suitcase for Retreat

I am heading off to an eight day meditation intensive shortly.  You can read a little about my journey of preparation here and here.

I am now at the point where I need to pack something. 

Let me say up front .. I am a chronic over-packer.  I dream of being that person who trusts that a sarong, thongs and sunglasses (and credit card) will do the trick, but I suspect I shall never be the traveller with carry-on luggage only.

I have found that I need to pack and re-pack and edit and re-pack a few times.  Having a list and visually laying everything out helps.  I have also watched a few online video's on the most effective way to pack .. roll, roll, roll your items!

Suitcase Packing Checklist

Comfort
'Comfort over form’ is a phrase that I often use when guiding students to find a solid meditation posture.  When the body is uncomfortable and fidgety .. the mind reflects those same traits.  I know that our retreat meditation centre has an excellent understanding of how to regulate the temperature for long indoor sitting sessions.  But getting to the centre I am going to need a good coat (waterproof), loads of warm socks for inside activities, yoga gear for movement classes and flexible, soft and breathable layers for meditation. Packing layers will ensure you have the ability to warm up or cool down when required regardless of the weather.

I have been told there will be one dinner to celebrate the end of the retreat, at a restaurant, so I have one outfit that is a little more appropriate.

I will definitely take my meditation shawl because I use it for EVERY morning meditation, so it holds the calming energy of years of practice, it can also be useful during the day if I get cold, while on the plane and at night.

Don't wear anything that makes your fiddle and adjust – equally consider those around you and avoid distracting colours, logo’s – same for perfume and sprays - don’t use them.  I personally experience a heightened sense of smell and sensitivity when on retreat.

Suitable Shoes 
Our location is central to some of Earths most natural and breathtaking landscapes - people flock here for the natural beauty and the hiking - so I would be mad not to take some comfortable walking shoes for any moments that I can get outside and be adventurous.  I do not need high heels.

Bathers/Sarong/Hat/Sunscreen/Sunglasses 
After the retreat I am attending a Meditation Conference.  I will be moving to a hotel with spa facilities.  After sitting for many days, I know that the chance for a swim and massage will be enticing.  Also, while it is Winter where I am going, the sun is also out most of the day and so it is still important to have some protection.  I always gravitate towards sunshine so I have a small tube of sunscreen and sunglasses.

Water Bottle 
I really dislike the over-use of plastic water bottles.  I am sure there will be some water provided on site, but I would prefer to use my own bottle so that I can have it at hand when needed, but also for my flight, hiking, and to give me a sense of connection with home.

Journal 
I love to write about my experiences when away, and to reflect on my thoughts while immersed in such a special journey.  On many retreats you may not be allowed to write (this is not unusual as we seek to let go of all ‘distractions’) but on this occasion I will have my evenings to journal.  I wrote about the meditative qualities of writing a journal here, and as an activity for relaxation while on retreat you might even consider Colouring-In.  Also pack some pen's .. these always go missing on retreat.

A Book 
Again, depending on the type of meditation retreat you are attending, an inspirational book can be great tool and support.  One book.  Not ten books. Sometimes a special text will form part of your retreat, otherwise something that is positive and uplifting is best. Put your name on your book.  This is what I will be reading on the plane.

Healthy Travel Snacks 
I am flying across the globe for this retreat and I am Gluten Intolerant .. I have advised the airline of my food requirements (sometimes this works, often it doesn't) so I will make sure that I have some healthy snacks with me for part of the journey.  Airports are also getting better at providing healthy options, so I will be looking closely for items when I land.  Also remember that most countries do not allow food to be brought in/out.

Medication/Vitamins/Personal Hygiene 
I have had a situation where I needed to arrange for urgent medical supplies to be sent internationally after a family member forgot vital medication.  It was complex and required a Doctors report and international couriers; all very stressful when required urgently. Make sure you have enough of what you need, with a little extra for unusual circumstances such as a delay in your trip (had this happen also).  

Make sure you have your prescription or a note from your Doctor if this is required, and that you have emergency supplies in your hand luggage (because suitcases do go missing).  

Personal hygiene is also important - avoid smelly stuff in consideration for others - and understand what is available 'on the ground' ie. is there safe running water? Should you take a small tube of washing solution for clothing? Also only pack the volume that you are going to need and consider the waste facilities.

Will the retreat provide sheeting, pillow, towels? not always .. so check first.

Technology 
Consider what you might need before/after your retreat.  Your telephone may need international roaming or a local supplier arrangement, a charger, an appropriate power adaptor. Your laptop and camera also need to recharge.  Do you need wi-fi? Is there a land line option at the retreat for emergencies?

Passwords - the mind empties on retreat, so if you have important passwords for your devices or to access your banking records, find a way to store and access them when needed.

Traditional retreats will have a bell that wakes you for morning practice and to remind you of various retreat activities; otherwise you may need your own travel clock (or phone alarm).  I have not worn a watch for ten plus years .. maybe I need to get it out again? Also keep in mind that you are just one participant in the retreat, so do not expect people to chase after you.  A torch can also be useful.

Gifts 
There are many people that I want to thank for this opportunity, so I have wrapped a few small gift and will pack some thank you cards.  I also have some business cards with all my contact details/website etc that I can share with those I meet along the way.

Now, I am off to start packing and I may remember more items for this checklist.  Next post will be about how to mentally plan for your retreat.

Planning for Retreat

I am off to a meditation retreat shortly ... and inner and outer adventure!

I posted earlier Embarking on a Meditation Retreat.

On a meditation retreat we commit to letting go and doing nothing (well, nothing as we normally would) .. and this is a fantastic way to release our routine responsibilities, labels and activities.  

To facilitate this transition to a new way of being .. it is really important to handle what needs to be handled in your 'real life' before you depart.  A retreat can be challenging on so many levels .. just sitting for long periods is challenging enough .. but in that vacuum of silence that you find yourself immersed in, stressful thoughts seem to bubble up and explode as if from nowhere, and many worries are going to be around unfinished household projects or unpaid bills. 

Distractions are standard when on retreat .. but we can reduce some anxiety by having a checklist of - What To Do Before Leaving on Retreat.

Over the last few days I have been assessing what needs to be done on a practical level and have made a little checklist below:

Understand The Environment
I Googled (as you do) the expected weather at the retreat center.  I looked at the long range forecast and the ‘expected’ average temperature, I also asked my online tribe by posting some questions on social media - and received some great advice from those living close by.  I am finding it a challenge to get my head around leaving the height of Australian Summer (ie. 105 degrees) to a location that will be at the height of Winter (with a high chance of snow on the ground).  It means that I have to source some more appropriate footwear and find my stored winter jackets .. and I really should invest in some new meditation pants (my current ones might fall apart they are so worn).

*Understand the weather.  Print a picture of the location to remind you (if you are currently somewhere completely different)
*Shop for essentials

Travel Documents
Make sure you are fully aware of all travel requirements.  I am heading overseas, so I need to ensure that my Passport meets requirements as some foreign governments require visitors to carry passports with at least six months validity beyond their planned stay, and you may be refused entry if you do not comply.  Same with a valid Visa.  Take a copy of all your documents and have a spare set left at home or with someone you can contact if need be.

Do you need foreign currency? How about a Credit Card? there are various options available and you need to do some research to find what suits you best. 

Travel insurance .. having had friends recently stranded on an Island due to volcanic activity, I will never again ponder the value of travel insurance.  I have also gotten a travel wallet where I am filing everything needed as it comes to hand; and a checklist to tick off before I head to the airport:

*Tickets
*Passport
*Visa
*Travel Insurance details
*Credit Cards
*Contact details 
*Cash for short term needs
*Itinerary in a travel wallet
*Copy of all documents to be held at home/with family
*Checklist to mark off before leaving to airport

Equipment
I have checked with the retreat center and been advised that various meditation cushions/seats and stools (and yoga mats) will be provided.  I would love to take my own meditation cushion, but the weight of those things makes it difficult.  If these items were not available at the retreat center, then I consider finding a local school or centre that I might hire or purchase.  

Now, if your retreat prefers for you to be seated on the floor with a cushion, and this is not something you currently do - NOW is the time to start preparing your body (and mind) for that posture. Familiarise yourself with how to sit in the way that is being taught/expected – and generally it is all about keeping your spine straight (notes here and here).  No doubt long periods of sitting are going to be challenging for anyone, even long time practitioners, but you can ease the transition by starting now and readying the body to relax and soften while at home.

*Equipment Check
*Equipment to take
*Posture/Walking/Yoga practice requirements

Lists to Leave
I shall have someone in my home while I am away .. and I want to make their time as comfortable and relaxing as possible, so I am preparing a checklist of 'lists' :  

*Contact Numbers - write out a list of important contact numbers (people close by, family members, emergency utilities, vet, neighbours, police, hospital etc) and my own travel details
*Keys - where are the spares? who needs them? do you need to have more cut?
*Household routines: for my gorgeous dog; when to feed, exercise requirements, food supplies, cuddles, favourite toys and a warning that he likes to sleep on my feet (on my bed).  Also the council bin collection times and any appointments for tradesmen etc already set.
*Food/Supplies: where to find supplies in the overstuffed and disorganised cupboards (which I may or may not have time to resolve before leaving), how the microwave and various machines work (ie. the juicer).
*Wish List: a short list of what I hope will be the case on my return .. floors cleaned, bins emptied, mail collected and ready for review, fresh milk and bread in the fridge, garden watered, washing off the line.

Personal Items
*Start comparing flights and any other travel requirements.  Check discount flight offers, specials, tours you might want to take, time zone changes - lock it in!
*Check your calendar, your partner/children/schools/best girlfriends calendar to make sure you are aware of anything that you need to do, or address, before heading off on retreat.
*Collate all bills and make sure nothing is going to be cancelled in your absence
*Inoculations - some countries will suggest you become a pin cushion before travelling .. Hepatitis, Rabies, Malaria .. these can often have time frames of effectiveness so check with your doctor early.
*Medical/personal hygiene requirements.  Travelling with prescription medication often means also taking a doctors letter or copy of the prescription.  Recently we were pulled over by customs when one of our party had a large-ish quantity of vitamin supplements.  There is nothing more unsettling than being tucked away at a retreat and finding that you forgot toothpaste, and the closest shop is an hour away.  Also check airport security requirements for aerosols and liquids etc.
*Power supply requirements - and chargers for any phone/laptop/camera needs
*Assess any urgent maintenance that needs to be addressed
*Sitters - Identify if you need a House or Pet Sitter
*Security - review of house, personal items put away for safety, office files secured
*Garden maintenance
*Clean up - I want to empty and clean the refrigerator, mop the floors, clean the bathrooms etc
*Gifts - I am going to be taking some small gifts with me for my hosts, and what I have in mind will need some time to prepare - schedule sufficient time for this!

*I always change the bed sheets before I leave .. because there is nothing more welcoming and homely than coming home (tired from long travel) and knowing that your personal space is clean and ready for you.

Next up .. Preparing Yourself for a Retreat

Embarking on a Meditation Retreat

Big collective sigh!  Finally the hustle and bustle of Christmas have passed and there is some spaciousness to reflect and embrace a whole brand new year.

And I shall be leaping into the deep end of new beginnings by leaving my ‘normal’ life behind to attend an eight day Meditation Intensive Retreat in another country.

This is the final and beautiful completion of a year of study with the McLean Meditation Institute Teacher Training Program and I am super excited.

Over the years I have attended a number of retreats .. from simple one/two day periods within the bounds of Noble Silence, to weekends spent living mindfulness and meditation in all its many flavours, to longer meditation, and sometimes yoga, retreats .. hours filled with silence, sitting, yoga, sitting, writing, walking and sitting.

I am even eager to start the 22+ hour flight and bus adventure, as it will lead me to a new land filled with red sandstone formations, Native American history and energy vortexes that the area is well known for.  I can't wait to meet the other retreat participants, some of whom I have had Skype chats with this year, continuing to learn and share meditation, and diving into some internal shaking-up that happens when we dive deeply into a transformational experience.

I am also very aware of the responsibilities, routine, schedules and commitments that I shall be leaving behind .. so I am truly in the midst of planning to make sure family, dog, house, bills etc are sorted so I can truly detach myself for a few weeks!

What is a Retreat

The dictionary definition of the word ‘retreat’ is:

the act of withdrawing, as into safety or privacy; retirement; seclusion; a place of refuge, seclusion, or privacy

When we engage in a meditation retreat we are withdrawing from our ordinary life, our responsibilities, our labels and our day to day activities – physically by leaving our environment, home and work, our comfort zone, our entertainment toys and our 'things'; and mentally by letting go of anything unrelated to our meditation practice, giving ourselves permission to drop the ‘to-do-lists’, stop the mental chatter and ruminations, so that we can retreat inward.

A retreat is a rare and magical opportunity to pause and be still, to rest and heal, to reflect and ignite our spirit

It’s a little like a cocoon; we have this heavenly place of peacefulness to withdraw too, often in locations chosen for their inspiring natural beauty, close connection with nature and wildlife, offering expansive terrains with spaciousness and time for reflection .. removed from most of our habitual distractions and excuses.  We are tended to physically with our meals lovingly prepared and our immediate 'survival' needs accommodated .. and tended to mentally with committed teachers and the support of other retreat-ants.

Mostly however it is the silence that we soak ourselves in that changes us when on retreat.  We have an opportunity to marinate in the infinite silence, so that our sense of time and self melt away and we settle into a much simpler pattern that supports and nourishes our meditation. 

In that stillness we begin to hear our heart and soul whisper to us .. and suddenly someone seems to have flicked a switch, as life amplifies around us .. it is brighter, the wind in the trees becomes music, the birds sing sweet messages to us, the aroma of earth and food lovingly being prepared calls us, walking along the bush track brings us to tears in its magnificence, and our day is often peppered with ah-ha moments as mindfulness becomes part of each breath in each moment.

But.  Retreats are also challenging

In the retreat cocoon .. we eventually whittle away the 'fluff and the bubble' of our distractions and are faced with the bare bones of what is left. There can be periods of intense emotional upheaval, unresolved feelings that bubble to the surface and demand that we paid attention.  Old hurts, fears and sadness can arrive with a big bang and stay with us uninvited.  Boredom seems to consume us and personal stories take on epic proportions .. there is a heightened sensitivity to everything around and within us.

This is the transformational quality of being on retreat .. a purification occurs and as we 'bear witness' to what unfolds and integrate our experiences we begin to emerge from the cocoon with a new appreciation and awareness of life.

Next up I will share some Tips on Preparing for a Retreat.

Quiet Mind Meditation 2016

Welcome 2016!

A New Year. A new start. A fresh page.

I have loved hearing the phrase 'Sweet 16' for this year .. and it does feel sweet and fresh with potential.

I have been quiet here over the past month, not just because of family visiting and seasonal festivities and super hot days here in Melbourne, but also because I have been cocooned in my studies as I polished off the final stages of the McLean Meditation Teacher Certification.

I started this training early 2015 .. and it has been transformational on so many levels

I have been meditating for more than 20+ years .. since I was a teenager .. but the opportunity to embrace Beginners Mind and dive into a world of new books (ten books on the curriculum plus additional reading, audio and video requirements), current research (tons and tons of it - learning from original scientific research papers to published articles in journals), regular hook-ups with others on the path across the globe (from Vancouver to Ireland), committing to new meditation techniques each month (from mantra to self-inquiry to mindfulness), reflecting and writing in my Meditation Journal (finally submitting a book size journal on the 31 Dec) and maintaining this path of Sādhanā with gentleness and kindness, and a twice daily meditation practice.

I am now about to travel to the US to attend the final stage, an 8-day intensive retreat .. followed by a 3-day Meditation Symposium.

I am blessed.

Over the next few days I am going to share some thoughts on Preparing and Attending a Retreat ~ as I get ready myself to leave my cosy, Australian Summer routine for the snow covered retreat venue in Arizona. 

Have you attended a retreat?  

It is always a life changing experience to step away from our regular life and commit to a period of intense study and reflection.  And while I shall be mostly silent from here during the retreat itself (retreating from technology is just one part of the adventure) .. I will have a bounty of insights and things to share on my return.

Our monthly Quiet Mind e-newsletter will be going out in a few days - you can sign up here - and I believe there will be some rare moments that I can capture some images of my journey, which I will share on Instagram and Facebook.

And I leave you with this quote from Deepak Chopra, which I love:

“My body travels. I never leave home.”

Pregnancy Pamper Retreat - Melbourne

Pregnancy Pamper Retreat

Sunday 26th APRIL 

Moroccan Lounge, Prahran 

10am - 2pm

 Proudly supporting Miracle Babies Foundation

Are you joining us at the Pregnancy Pamper Retreat next Sunday?

The ultimate self-care pampering retreat for every expecting goddess!

There will be some amazing pampering opportunities .. including Reiki, Reflexology, Kinesiology, Massage, Belly Art, Healthy (and indulgent) food and an Inspiring Workshops Showbag with a signed copy of "A Modern Woman's Guide to a Natural Empowering Birth" .. and meditation sessions all day.

I shall be hosting four meditation sessions in the afternoon, exploring a range of different meditation practices for cultivating stillness, ease and focus.

Session #1 ~ Meditation & and Life Energy with a guided Mindfulness of Body and Breath practice

Session #2 ~ Meditative Exercises for Overwhelm Exploring 3 Meditative Exercises for immediate stress relief

Session #3 ~ Finding Focus and Letting Go (preparing for the birth) using a Zen Breath Counting Meditation

Session #4 ~ Gentle Resting with a Mantra 

I spoke about my own experience with meditation during my pregnancy and subsequent birth experience here.

And .. I truly believe that meditation is one of the best EVER gifts you can give to yourself and your baby during pregnancy! 

Join me at the Pregnancy Pamper Retreat ..  'where pregnancy Day Spa meets rejuvenating Mums Day Out', and experience a range of sensational pampering treatments by qualified therapists, gourmet canapes & wholesome organic treats, in a stunningly exotic and intimate space.  I shall be leading guided meditation practices, and discussing meditative exercises to support and nourish you throughout your pregnancy.

*I believe that meditation is a life skill that everyone can learn.  And I believe that learning to calm and relax - when you need and want to - is a wonderful early benefit of meditation. I am therefore a proud Affiliate of the Pregnancy Pamper Retreat and if you purchase your ticket through my affiliate link (above) I shall earn a commission (which is lovely) .. I only do this for those services or products that I trust, love and use myself.  Thank you so much for your support!

Pregnancy Pamper Retreat

Pregnancy Pamper Retreat

Sunday 26th APRIL 

Moroccan Lounge, Prahran 

10am - 2pm

 Proudly supporting Miracle Babies Foundation

I am so honoured to be part of the upcoming Pregnancy Pamper Retreat and have put together four sessions (each running 20-30 min.) which I hope will give guests the opportunity to experience (and take home) some valuable meditative practices to nourish their journey.

Session #1 ~ Meditation & life energy

Learning how to listen to, and relax, the body when we need to, can greatly improve the quality and movement of life energy/prana .. which in turn can help support us (mum and baby) when we are feeling tired and stressed. Experience a guided Mindfulness of Body and Breath practice.

Session #2 ~ Meditative Exercises for Overwhelm
Meditative Exercises are simple, practical and straightforward practices that can have a significant impact on our mood and sense of well-being, acting as a circuit-breaker to rising levels of stress and overwhelm. Collaborating with our breathe, we can self-manage stress and radically improve the quality of our day to day lives. We shall explore 3 Meditative Exercises Focused on the Breath.

Session #3 ~ Finding Focus and Letting Go (preparing for the birth)
A meditation technique provides the mind with something to focus on .. so that our body can relax and our mind quieten, while we remain in the present moment. With practice our meditation technique can become a solid anchor to ground us in preparation for labour. Exploring a Zen Breath Counting Meditation.

Session #4 ~ Gentle Resting with a Mantra
In mantra meditation the object of attention is a short word, phrase or sound, repeated over and over; said aloud, or repeated silently in your mind.  When we totally immerse ourselves in our mantra, it starts to weave itself into the rhythm and sensation of our breath .. like a seductive song or lullaby, without our needing to ‘do’ anything.  Experience the 'Breathing in .. Breathing out’ Mantra.

I spoke about my own experience with meditation during my pregnancy and subsequent birth experience here.

And .. I truly believe that meditation is one of the best EVER gifts you can give to yourself and your baby during pregnancy! 

Join me at the Pregnancy Pamper Retreat ..  'where pregnancy Day Spa meets rejuvenating Mums Day Out', and experience a range of sensational pampering treatments by qualified therapists, gourmet canapes & wholesome organic treats, in a stunningly exotic and intimate space.  I shall be leading guided meditation practices, and discussing meditative exercises to support and nourish you throughout your pregnancy.

*I believe that meditation is a life skill that everyone can learn.  And I believe that learning to calm and relax - when you need and want to - is a wonderful early benefit of meditation. I am therefore a proud Affiliate of the Pregnancy Pamper Retreat and if you purchase your ticket through my affiliate link (above) I shall earn a commission (which is lovely) .. I only do this for those services or products that I trust, love and use myself.  Thank you so much for your support!