WEEK 1 RETREAT GUIDE

WELCOME TO AWARENESS AT HOME

Hello!

I’m so excited to work with you.

Over the next two weeks, we are going to focus on one of the

most foundational + transformational aspects of personal growth -

We are going to be widening the space between our consciousness

and our thoughts.

To get started, please read this Week 1 Guide. Inside you’ll find:

• The Retreat Calendar

• Week 1 Meditations

• Suggested At Home Retreat Ideas

Ready? Let’s get started.

Love,

Jess!

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WEEK 1 GUIDE + LESSON 1 LESSON 2 COACHING CALL* 8-10 PM EDT

LESSON 3

WEEK 2 GUIDE + LESSON 4 LESSON 5 COACHING CALL* 8-10 PM EDT

LESSON 6

END OF RETREAT

RETREAT CALENDAR

* Coaching call login details to come in email.

Week 1: Meditation RecommendationsThis week, the most important “homework” is to

begin (or continue) a daily meditation practice.

There truly is no better way to begin to build

awareness than by dedicating 5-20 minutes to

watching our thoughts everyday.

However: I’m not asking you to have “zero

thoughts” - only to observe the thoughts that do

come up during your mediation practice + daily

life as much as possible.

If you don’t already have a regular 5-20 minute

meditation practice, I’ve included 5 different

meditation styles on the next page which I

recommend trying this week.

01 03 04 0502

Rituals Oprah + Deepak Tara Brach My Personal Meditation

Headspace

“Yoga style” guided meditations focusing on

body awareness. rituals.com/en-de/

app.html

Mindfulness explained in a free 10 day app. headspace.com

Meditations with Oprah + Deepak Chopra. They

are free a few times per year.

chopracentermeditation.com

Tara Brach’s podcast has a bevy of meditations with different focuses. Usually 20-30 min. long. tarabrach.com/guided-

meditations

To hear how I do my personal meditation,

listen to Lesson 1. insighttimer.com/meditation-timer

re- treat ideas

Some of the most fun aspects of a retreat

are the new rituals and mindful touches of

the space and overall experience.

In the coming pages, I’ve shared a dozen

ideas that you can use to add more ‘zen’

to your in-home retreat.

Feel free to use as many as you like!

Fresh FlowersPlace a bunch of blooms near your

meditation space to brighten up this

ritual.

JournalOne way to increase awareness is to

write down what you experience and

feel each day.

Go To Bed 20 Minutes EarlyIncrease the desire to meditate each

day by going to bed a bit earlier than

usual.

Silent PeriodsMany retreats have periods of silence to reflect

and observe thoughts beyond meditation. Try

this for a few evenings, if possible.

Eat SimplyMany retreats focus on fresh, healthy foods

(often, but not always, vegan). Feel free to

simplify the foods you eat for the next 2 weeks.

Meditate In The EveningThough this is not ‘required,’ it can be very

powerful to meditate before bed as well as in

the morning.

Share With a FriendIf you have a friend who also meditates,

chat with them about their experience

and swap meditation tips.

Yoga + Mindful MovementMindfulness in movement can be just

as powerful as mindfulness in stillness.

Airplane ModeIf you sleep with your phone in your

bedroom, try putting your phone on

airplane mode each night and only

remove this setting after meditating

each morning. (It works!)

Create a Meditation SpaceOne way to stay excited about meditation is to create

a little space dedicated to your practice. Create a

space with a candle, crystals… whatever you like!

Accountability PartnerAsk a friend or family member (regardless of whether

they are in the retreat, too) to check in with you and

see how you are doing every few days.

Pause Social MediaAlmost all retreats I’ve gone to

ask you to stop using social

media during the retreat - try

eliminating or limiting your use

during this time.