February 2022 Newsletter

A frequent question I receive from PRD newbies is, “What should I do during my Personal Retreat Day?” My immediate answer is, “There’s no set formula. Do whatever it takes to recharge your mental and emotional energy.” Having said that, several key activities can set you up for the ideal Personal Retreat Day experience. I’ll be highlighting one of these activities over the next few posts.

BODILY MOVEMENT (AKA that dreaded word, Exercise)

By far, the most effective way I’ve found to begin my own Personal Retreat Day is with moderate exercise. The best kind of exercise to get you in the right frame of mind for the rest of your PRD involves motion that leaves you feeling energized, not exhausted. Think gentle yoga or a stroll in the woods, not CrossFit or marathon training!

The reason I start with exercise is that most of the other PRD activities involve mental and emotional effort. I find that getting some oxygen-rich blood pumping to my brain early keeps me alert and focused.

My Personal Favorite….WALKING

When the weather cooperates, walking is my go-to activity. During a Retreat Day walk, leave your headphones behind. Don’t listen to music or podcasts. Instead, stroll mindfully. Use your senses. Look around, noticing the colors of tree leaves, the shapes and textures of the clouds in the sky, the way the sun sparkles on the lake. Listen to the chirping birds, the chattering squirrels, the low hum of cars and leaf blowers in the distance. Feel the breeze on your skin, notice the way your feet make contact with the pavement. As you pass flowers and trees, breathe in deeply, trying to notice scents of pine or honeysuckle.

Mindful Walking

The next time you go on a walk, give mindfulness a try. It’s like meditating while you walk. One idea is to count 5 things you see, then 4 things you hear, 3 things you feel or touch, 2 things you smell, and even what you taste! The benefits are immediate. Stress and anxious thoughts melt away. You’ll be living in the present moment, not worrying about the future or dwelling on the past. For the remainder of the walk, let your mind flow freely. Don’t set an agenda for your PRD walk – just let your thoughts wander where they may, let your feet take you where they want to go. I’ve discovered that giving my thoughts free reign during my Retreat Day walk paves the way for more structured mental work later in the day.

Restorative Yoga

On those rainy or freezing days when being outside is not ideal, my preferred indoor exercise is yoga. I usually love the challenge of vigorous power yoga classes, but on PRD days I scale it way back to an easy flow and some deep stretching. Once again, here I like to start with hyper-mindfulness: really paying attention to how my limbs are moving through space, being aware of sensations in my body, focusing on the rhythm of breathing in and out. Eventually I let go and just flow with the music.

No matter which physical activity you choose, walking, yoga, or something else, the key is to do it mindfully. Most of the other PRD activities invite you to reflect on the past or think ahead to the future, so starting your day with movement that grounds you in the present moment helps bring awareness to the rest of your day.

How Exercise Sets You Up for an Ideal PRD

The result of moderate bodily movement is a sense of elevated energy in the body, mind, and spirit. I guarantee you’ll be in a better mood, and in a better frame of mind to put in some mental effort after some gentle exercise! Give it a try!

Ready for even MORE PRD activities? Check out this blog post featuring the entire list.