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Create Your Own Sleep Retreat in 6 Easy Steps

I just completed a ten day sleep retreat. I didn’t plan it, it just happened. I didn’t realize how sleep deprived I was until I started sleeping 10-11 hours at a stretch.

Last month I struggled with insomnia. I’d wake up at 2, 3 or 4 in the morning and my busy mind would not let me fall back asleep. It was a rough couple of weeks, but it gave me a firsthand experience of what many people struggle with on a daily basis.

To share some stats about sleep disorders… according to the American Sleep Association:

50-70 million Americans have a sleep disorder.
Insomnia is the most common sleep disorder.
30% of adults suffer from short term insomnia.
10% of adults struggle with chronic insomnia.

The average adult requires 7-9 hours of sleep. Approximately one third of Americans report that they get less than 7 hours of sleep during a typical 24 hour period. Sleep disorders have been linked to drowsy driving, obesity, and death (due to medical errors).

People are taking steps to address sleeping disorders. Many luxury hotels and resorts have started offering Sleep Vacation packages. In an effort to combat stress, many couples are choosing to sleep alone.

[Recommended Reading: British couples too stressed to sleep in same bed.]

The practice of Sleep Yoga also encourages practitioners to sleep separately. Sleeping alone increases relaxation and allows for a more individualized dreaming experience.

Sleeping alone is one of 6 recommended steps for creating your own Personal Yoga Sleep Retreat. If spending a couple thousand dollars on a weekend getaway doesn’t fit your budget, a DIY home sleep retreat is an affordable and effective alternative.

Step 1: Take a Stay-cation. Give yourself the gift of some quiet time at home. Clear your schedule, and resist the impulse to fill it back up again.

Step 2: Clean your bedroom. Wipe down surfaces, vacuum, wash your sheets. Sort through clutter and donate items you aren’t using anymore.

Step 3: Avoid caffeine. People have different sensitivity levels to caffeine. As a general rule, if your goal is to fall asleep by 10pm reduce your caffeine intake after 5pm.

Step 4: Minimize exposure to artificial lights (this includes screen time). Candlelight or low lights will help you wind down.

Step 5: Bathe before bed. Take a shower or (even better) a bath. Adding a cup of Epsom salts to your bath will relax your muscles and increase your ability to sleep. Put on clean sleeping clothes and relax in bed with the lights off.

Step 6: Sleep alone (if you have the option to do so). It makes a huge difference in the quality of your sleep.

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Personal Retreat Reflections

Retreat Musings

Home Rituals – Maple Pecan Pie

I’ve had slow-cooked foods on the brain lately: French onion soup, barbecued ribs and pecan pie. Slow-cooked foods are ideal in the winter and when my body is craving certain foods, I listen.

I’ve wanted to make a pecan pie for ten years. My inspiration came from the Shoshoni Yoga cookbook, which I discovered after a day trip to the Rollinsville, Colorado center.

Even more outstanding than the high frequency of the beautiful mountain ashram or the gentle yoga class was the food…

The yoga class was held in the main hall next to the kitchen where I could hear the cooks chanting mantras (mantra: to protect).

The summer meal consisted of Mexican vegetable soup, salad with avocado dressing, and sopapillas with refried beans and cheese. I felt so nourished from eating these foods and left wanting to know more.

I studied every page of that cookbook. All great recipes (especially the desserts section) but the pecan pie was the most impressive. Why?

They use maple syrup instead of corn syrup.

I didn’t know you could substitute the two. Corn syrup is a standard ingredient in pecan pie. It’s also one of the sweeteners that I avoid.

Maple syrup is packed with nutrients and anti-oxidants. Combined with pecans’ massive health benefits this dessert is a phenomenal superfood.

“One saintly Ma from Bangalore tells us, “We need to eat a little sweet on occasion, so we stay sweet.” – Yoga Kitchen: Recipes from the Shoshoni Yoga Retreat

I’d been hesitant because I wasn’t sure how to do it. I didn’t want to mess up or waste good ingredients. But after a two week Personal Yoga retreat I felt more courageous and aware of my body’s messages.

It became clear that I needed more information. So I did some research which led me to this recipe. It’s similar to Shoshoni’s version and has more detailed instructions.

A Personal Spin

I used pre-shelled pecan pieces (slow food is great but ain’t nobody got time to shell 2 1/2 cups of pecans) and added a little nitrate-free bacon fat to the pie dough (bacon fat prevents the crust from burning). You could go straight butter – just keep an eye on the edges. [Is Lard Healthy?]

Maple Pecan Pie

Prep: 8 hours or overnight

Servings: 8

One 9″ Pie Crust

3/4 cup white flour, chilled
1/2 cup whole wheat flour, chilled
1/2 tsp Kosher salt
5 Tbsp butter, chilled
3 Tbsp bacon fat, chilled
4-6 Tbsp ice water

Filling

2 1/2 cups toasted pecan pieces
6 Tbsp butter
3/4 cup dark brown sugar
2/3 cup Grade B maple syrup
3 large eggs
1/2 tsp Himalayan sea salt
2 tsp pure vanilla extract
2 Tbsp Bourbon (optional)

Prepare the Crust

In a food processor pulse to combine the flours and salt. Add chilled butter and fat and process until the mixture has the consistency of cornmeal. Add 4 Tbsp ice water and pulse until the dough gathers into a ball. Add 1-2 additional Tbsp of water if needed.
Transfer dough to a piece of parchment paper. Form dough into a round disk, handling as little as possible. Wrap dough in parchment paper and place in a sealed ziplock bag. Place in freezer for 30 minutes.
Unwrap dough and lightly flour a rolling pin. Roll dough into a 12″ circle. Transfer to a 9″ pie plate. Press rolled dough to fit pie plate. Shape edges into a fluted or decorative design of your choice.
Chill crust for 30 minutes.
Line pie crust with parchment paper and dry rice or pie weights. Bake crust at 400 degrees for 20 minutes, then remove paper and weights.

Filling

Prepare the filling while the pie crust is baking. In a medium saucepan melt the butter, brown sugar and salt. Remove from heat and add maple syrup, vanilla, and Bourbon.
Stir in the toasted pecan pieces. Option: to infuse the pecans add them to the vanilla-syrup while they are still hot. Let cool completely.
In a small bowl whisk the three eggs. Stir into pecan mixture in three additions.

Pour filling into hot, pre-baked pie crust. Reduce heat to 275 degrees. Bake pie for 20-40 minutes. I recommend reading the Bojon Gourmet’s article for how to determine when the pie is done.

Let the pie cool completely and refrigerate. One hour before serving cut into slices and bring to room temperature.

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Self Teacher Study: Mind Body Tune Up

How to Plan a Winter Solstice Personal Yoga Retreat

“Winter Solstice”

No more hurry

hurry,

time now for firelight

and dreaming,

for church bells

mingling

with the cold, quiet sunlight.

And somewhere

deep

inside of you

a kernel of courage

unfurling –

each day, more light.

– Irene Latham

“If you want to make God laugh, make a plan.”

A friend once shared this tidbit of wisdom with me, and it still rings true whenever my plans fall apart. I had every intention of focusing on my practice for the month of December but my immune system has been on the ropes from three consecutive colds.

Thankfully I’ve had a chance to regroup, just in time for the Winter Solstice. In some ways it’s better to start a Personal Yoga retreat now because I’ll have fewer distractions over the holidays.

Of course, the ultimate goal is to merge working life seamlessly with your practice. But according to the great Sage Patanjali, the first of 13 Obstacles on the Yogic Path is sickness. There isn’t much we can do until we’re feeling better. So incubation is key, which falls in line with the power and presence of the Winter Solstice.

Winter Solstice Retreat

I like to begin a Personal Yoga retreat with a few simple preparations. These are especially beneficial if you haven’t been feeling well or have low energy from holiday season burnout. I recommend starting with Saucha, the second Niyama (observance) of Patanjali’s Ashtanga Yoga.

The Niyamas are foundational practices that relate to our internal world. Saucha means purity or cleanliness of our internal and external worlds. When we engage in Saucha on an external level (such as our bodies), we are also affecting the internal (mind and spirit) parts of our beings.

If my house isn’t clean I have a hard time focusing on anything. So I like to practice Saucha with a thorough and intentional cleaning of my home environment. A few of my Saucha materials include:

White Vinegar Spray: Great for counter-tops, bathrooms and floors (dilute 50/50 with water).
Baking Soda: Mix with vinegar spray to create a paste for sinks or tubs.
Essential Oils: Lavender and Tea Tree are powerful antiseptics. Add a few drops to a sponge or mix with grain alcohol for a DIY air freshener. (For more information, read Freshen Indoor Air Naturally )

I love the way burning candles and diffusing essential oils can lift the feeling of a space. [Fun fact: I recently learned that burning dried sage can reduce airborne bacteria.] Another nice touch is a vase of fresh flowers in clean water.

I like to conclude a meditative house cleaning with a hot shower and a fresh set of clean clothes. These simple steps clear my mind so that I can drop more easily into my practice and refill my “cup.”

I hope these tips spark your imagination with creating your own Winter Solstice Retreat.

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Practice, Practice, Practice Alone

I just completed a month-long Personal Yoga retreat so I thought I’d share a few insights while they’re fresh in my mind. I still had my day-to-day responsibilities to attend to but I managed to raise the bar of my practice. I also did a social media fast (well, except for Pinterest – does that count as social media?)

Taking a month to withdraw gave me a much needed break. And it helped to raise my awareness of the challenges of being a modern day sadhaka. A sadhaka is a Sanskrit term for someone who follows a particular sadhana (a spiritual practice or way of life).

According to B.K.S. Iyengar, one of the most famous yoga teachers of all time, a sadhaka uses yoga to gain knowledge, light and liberation. It also helps to purify the body and soul. – Yogapedia

Challenge #1: Practicing at Home

Some of the obstacles of maintaining a home practice are a result of, well… being at home. Home isn’t the gym, or the studio, or any other designated place for exercise. So we have to consciously make it into one, which takes work. I can’t tell you how many times I’ve started my practice only to have a “to-do” flash through my mind.

“Oh I forgot to change the laundry over, put the leftovers away, etc.”

“Darn it, I meant to turn off my cell phone.”

“Oh man, I really need to shave my legs.”

It can be tricky to navigate the transition from housework or home office work to doing our home practice. My best advice is to stay on your mat. You’ll be able to take care of all of these things afterwards.

Challenge #2: Shared living spaces.

If you have housemates or family members around you may have to work at communicating your boundaries.

“I’m going to be practicing from now until such-and-such a time. Do you need anything before I get started?”

“I’d like to practice for the next hour. Could you please use headphones if you want to watch TV or listen to the radio?”

Challenge #3: This path can be lonely at times.

We may or may not have a community (sangha) of practitioners to support us in our journeys. It’s okay though – you’ll feel far more connected, centered and whole after you practice.

Challenge #4: Interruptions

It’s very important to choose a practice time when you won’t be interrupted. The people you live with may or may not realize what you’re doing. I’ve had people walk in and start talking to me when I was in a extraordinarily expansive meditation. It’s incredibly jarring to the nervous system to be disrupted when you’re in that state.

According to the Hatha Yoga Pradipika, “Useless Talk” is one of the 6 Destroyers of Yoga Practice.

Hopefully you’ll remember to turn your cell phone off. You can also minimize unexpected guests or workmen by telling people you work from home and can’t be disturbed.

If you’re thinking about doing a personal retreat or just want to start a home practice, my very best advice is (to echo the words of the master himself) – practice, practice, practice alone. Try to practice when you won’t be disturbed. You can avoid many of these obstacles simply by making good use of your alone time.

As someone who used to dread the idea of being alone, I can tell you that practicing alone is one of the greatest things you can do for yourself. And when you do your sadhana (translation – good for you) you’ll have more than enough energy to extend to others.

Personal Yoga Retreats

Last night I trained in a temple of clouds. The gentle currents of air mingled with the sounds of water. I watched two young mule deer peek their heads above the long grasses in the nearby field. In the distance a billowing cumulus tower ignited with flashes of lightning. The blazing sunset warmed my back as I moved and stretched my body.

Summer training season is here.

I love training outdoors. As much as I appreciate the privacy of an indoor space, as soon as the weather allows I like to go to the park, trail or playground whenever possible. In public spaces there’s usually an audience, but most people are nice. Like the elderly lady last night who said, “Thank you for the entertainment.”

Summer training season is a wonderful time for Personal Yoga retreats. These experiences replenish and refuel my whole being. It’s not just exercising – it’s the whole lifestyle. Eating alchemical food, feeling GREAT and laughing a lot.

Have I mentioned that I love my life?

This is not the kind of thing that you can teach in drop-in classes. It’s means taking a whole day to focus on eating, meditating and training. That’s my life – I create my own personal yoga retreats. I’ve been doing this for over five years now. I just enjoy feeling awesome and is this is how I do it.

It’s definitely possible to do this for yourself. You just have to carve out some space in your schedule and do some basic preparations, such as:

Clean the house
Clean and groom your body
Get your “to-do” list in order
Stock the fridge with delicious and healthy food

All of this will help to minimize distractions. Once you’ve cleared your slate start your Personal Yoga retreat nice and slow. Turn your phone off (or just don’t answer it). Cook with superfoods. Take some supplements. Drink lots of fluids. Move in ways that your body and mind enjoy. Rest when you’re tired.

If you’d like some help with designing your own Personal Yoga retreat I’d be happy to speak with you. I offer free no-obligation consultations in person, by phone, Skype or Facetime.

Off-Grid Living

It’s pretty amazing to be in Arizona again. The first time I came here was twenty years ago as an apprentice for an artist in residency program. This time I’m fulfilling a dream of interning at an off-grid eco resort. I’ve been learning about organic gardening and assisting with the operations of a family-run bed and breakfast. In my free time I dive into my practice and absorb the life force of this extraordinary place.

Since landing here a little over a week ago, the effects of unplugging from the electromagnetic matrix have been remarkable. The most noticeable changes have been from being in a larger living space. After the experience of an Agenda 21 micro apartment it’s been wonderful to stretch out again.

I am not a fan of the tiny house movement.

Free range humans need space to thrive and create. While micro-apartments may offer an affordable housing solution, the health risks are significant. According to University of Texas psychology professor Samuel Gosling, an apartment has to fill psychological needs such as self-expression and relaxation, which might not be met in a cramped space.

The Mescal Canyon Retreat has been a welcome source of peace of mind. A crime wave was sweeping through Montrose, Colorado, the likes of which had never been seen by its thirty-year residents. After hearing reports of numerous break-ins, robberies and attempted abductions, it was time for a change of scenery.

It’s wonderful to decompress in an off-grid setting.

My brain has relaxed in the absence of cell phone towers, wi-fi and smart meter radiation. I find that I’m less inclined to go online or use technology. I see phosphenes more often, and the low levels of light pollution make it easier to observe the Milky Way.

My sleep schedule has changed. I rise with the sun and go to bed early. I shower and wash dishes with solar-heated water that’s free of chlorine, fluoride and bromine. Hummingbirds and swallowtail butterflies skim over the flowerbeds during my meditations. I eat fresh pomegranates from the orchard.

Furry friends.

Ayla and Moki keep watch over the property. Moki the Hound takes his job very seriously, and sometimes you’ll hear him chasing coyotes through the canyon. Ayla is a cheeky red fox in a dog’s body. She’s earned many nicknames, including Face, Furface, Foxface and Naughty Girl.

It’s been raining here (a much needed blessing for this area). Last weekend a downpour caused a flash flood through the canyon. For a few hours there was no way to cross the river or leave the resort. There’s nothing quite like being stranded to make you appreciate self-sustainability.

Being here has inspired me to offer Personal Yoga retreats for my clients. There’s nothing quite as wonderful as being able to dive in to one’s practice in a serene and natural setting. It’s an experience that I hope to share with as many people as possible. Let me know if you’re interested!

St. John USVI

March 9, 2011

Chi is my Co-Pilot

“A genuine smile distributes the cosmic current, Prana to every body cell. The happy man is less subject to disease, for happiness actually attracts into the body a greater supply of the Universal life energy.” – Paramhansa Yogananda

I’ve never seen the ocean turn purple before. The sky is a lighter shade of violet smeared with gray clouds and the final sweep of the sunset. Across the bay the islands are beginning to light up. As I’m writing this entry the color of the water changes to indigo.

I’m sitting in my friend Sunny’s apartment on St. John. It’s been almost a week since I arrived in the Virgin Islands. The energy of this place is tangible. A few hours ago I ate a bowl of potato leek soup that I helped Sunny prepare. It left me feeling totally buzzed. She asked me if I wanted to go to a party with her.

“Will there be people there who I can do Tandem yoga with?”

Probably not. So here I am, writing to you and enjoying the sunset. I have to say it’s pretty awesome here. I’ve been practicing yoga every day in Sunny’s kitchen that sits high up overlooking the water. We sit on her porch in the mornings watching the basil and tomatoes grow. Sunny tells me the names of every island in the bay. Hummingbirds and iguanas come to visit us.

I am happy… being… here.

This is the perfect place to write about chi. I’ve been working as a freelance writer on a book about health and energy practices. One of my assignments is to write about what chi (life energy) means to me.

Chi is all around me. It’s inside of me. It’s the feeling of looking at clear turquoise water. It’s the after-effects of hiking up the incredibly steep (!!!) hills. It’s in the sensations in my body when I meditate. It’s the fresh juice from Sunny’s Champion juicer, a sunset swirl of carrot, beet, apple, ginger, lemon. I feel it when I’m laughing.

The sky and the water have turned to black. In the distance the hills are glowing orange and white. The crickets are singing and the evening air is soft and inviting.

I wish I could practice yoga here with all of you.

March 28, 2011

Reflections

“Thirty spokes converge upon a single hub;

It is on the hole in the center that the use of the cart hinges.

We make a vessel from a lump of clay;

It is the empty space within the vessel that makes it useful.

We make doors and windows for a room;

But it is these empty spaces that make the room livable.

Thus, while the tangible has advantages,

It is the intangible that makes it useful.”

– Lao Tzu, The Tao Teh Ching

I’m inhaling another sunset here in the City of Love. For the past month I’ve been awake at dawn almost every morning. This is what happens whenever I’m in the tropics. Before coming here I received a Reiki treatment from my friend Mandy. She predicted that this place would feel like home to me. It has in ways that I didn’t expect. St. John feels like a hybrid of Maine, Hawaii and Colorado.

It’s another world here. People drive on the left side of the road which does a number on my dyslexia. There are no fast food restaurants or strip malls. The internet is limited here so I’ve been reading a wonderful book called “The Enzyme Factor – How to Live Long and Never be Sick” by Hiromi Shinya.

Very rich food for thought.

I’ve taken to calling this trip Sunny’s Island Boot Camp Adventure. We’ve been hiking, snorkeling and stand-up paddle boarding. We practiced yoga with friends and went dancing. Every night is Friday here.

Sunny has been teaching me about the history of the island and about the slavery uprisings. One morning we hiked to a sacred pool on Reef Bay which sits below the largest waterfall on the island. On the rocks surrounding the pool are petroglyph carvings made by the Taino, the early inhabitants of St. John.

This was a place of ancestor worship. The petroglyph symbols are positioned to reflect in the water so as to represent the inter-dependency of the spiritual and physical worlds. I wanted to meditate there and will go back sometime when there are less tourists.

Three more days until my gypsy caravan moves on. I’m looking forward to coming back. There is an amazing retreat center here and a wonderful community who I would love to continue practicing with.