Kansans and Friends In Weight Loss

Ok so I had to do this project for stress management class last semester and I chose to do a weekend retreat at home. I followed a model from a kit by Susan Piver called Bliss in a Box: A Contemplative Retreat at Home. I thought it would be a cool thing to show my readers what my weekend retreat schedule would look like if I actually got to do it.

A weekend retreat does not have to be mega expensive or intricately planned out the old adage Keep It Simple Stupid applies to this. As you will see I have a pretty well balanced retreat schedule. Now one thing I would like to mention is that Susan uses yoga for the exercise part of this retreat I can’t do yoga so I threw in a substitute from a book called The Easy Stretching Workbook by Karen Smith I have here at home.

Other than that I have pretty much stuck to the outline Susan provides in the kit.

So without further adieu here is my retreat schedule and the various elements I would be using during the retreat.

Weekend Retreat

One Week Before

1. Cut down on caffeine

2. Cut down on processed foods

3. Cut down on sugar and white flour

4. Alert friends, family and colleagues that you’ll be unavailable during your retreat

Supplies to gather or purchase

1. Meditation Cushion

2. Cd Player

3. Alter materials- lavandar candles, a bowel of water,2 long stem red roses ,two bud vases,incense-vanilla,grandmothers photo

4. Journal

5. Essential Oils

6. Easy stretching workbook

Food to buy

1. Brown rice

2. Fish(Salmon,canned tuna In water)

3. Whole grain bread

4. Peanut butter

5. Lean beef, and chicken breast

6. Green tea

7. Bottled water

8. Bananas

9. Green beans

10. Tomato’s

11. Eggs

12. Lemons

13. Onions

14. Low fat Mayo

Retreat Schedule

Friday

5:30- Arrive home,prepare alter space and assemble all retreat materials

6:00-7:00 Consecration of Alter Space and Journaling

This is where the pre-analysis comes in by asking the following questions:

1. Why have I chosen to do a retreat?

2. What skills do I hope to learn?

3. What qualities do I hope to cultivate?

4. Besides me, who in my life will also benefit from what I learn and cultivate

5. How will they benefit?

7:00-8:00 Cook Dinner

1. Lemon Baked Salmon

2. Brown rice

3. Steamed green beans

4. Green tea

8:30-9:00 Meditation

9:30-10:00 Relaxing bath with essential oils

10:00-10:30 Guided body scan and sleep

Saturday

8:00-8:30 Dress,wash face,brush teeth

8:30-9:00 Meditation

9:00-10:30 Breakfast

· Whole grain toast and egg

· Banana

· Apple juice

10:30-12:00 Contemplation,Journaling.Journal about the following questions:

1. Why can’t I feel?

2. How might my life change if I were to let these feelings in?

3. What am I afraid might happen?

4. What do I hope might happen?

12:00-2:00 Lunch

· Grilled chicken breast

· Tomato slices

· Water

2:oo-3:00 Meditation

3:00-4:00 Easy stretching

4:00-5:00 Tea break(green tea and banana)

5:00-6:00 Free time take a w walk

6:00-8:00 Cook Dinner

1. Grilled lean hamburger with sauted onions

2. Steamed green beans

3. Banana

4. Green Tea

8:00-9:00 Contemplation Journaling

Answer the following questions:

· Whom do I need to forgive?

· What would it take for me to forgive?

· Can I forgive them right now anyway?

9:00-9:30 Guided body scan

9:30-10:00 Bath and sleep

Sunday

8:00-8:30 Dress,wash face,brush teeth

9:00-9:30 Meditation

9:30-10:30 Breakfast

1. Whole wheat toast with peanut butter

2. Banana

3. Apple juice

10:30-12:00 Contemplation Journaling.

Answer the question- What is my experience of God, if any?

12:00-2:00 Lunch

· Tuna salad on wheat crackers

· Banana

· Green tea

2:00-2:30 Walk

2:30-3:00 Easy Stretching

3:30-4:30 Tea break

4:30-6:00 Free time,catch up on reading

6:00-7:00 Dinner

· One egg omelet with grilled onions

· Banana

· Green tea

7:30-8:00 Meditation

8:00-9:00 Begin to put retreat supplies away

9:00-9:30 Journal

This is the post analysis part of the retreat where I journal about what I have learned,felt and realized during this experience.

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