A Weekend Retreat For The Exhausted Mind

A Weekend Retreat For The Exhausted Mind

We're all in the same boat, eagerly anticipating the weekend as a chance to kick back, recharge, and finally escape the weekday grind. But the reality is – even though the weekend should be a sanctuary of relaxation, exhaustion often sneaks in like an uninvited guest. It's like having a shadow that just won't leave, weighing us down mentally and physically. By the time Sunday night rolls around, it can feel like we're stuck in a never-ending loop. 

Human Reboot

Amidst the rush of modern life, where stimulation is a mere click away, our quest for rejuvenation is unpredictable. Instead of piling on more, imagine rebooting your cluttered computer for clarity – that's the approach we're seeking. Yet, Netflix, social media, shopping malls, hang outs and quick fixes, with all these stimulants that are be-design stealing your energy, we often end up more drained. It's like attempting to clean up your system by installing more apps. Instead of more downloads, reboot the system is what needed, and to us, we call it Meditation.

What is meditation?

Meditation has been enveloped in a mystical aura in recent years, with millionaires extolling its significance and the whole transcendent experience narrated by those damn hippies, creating an aura of extravagance around it. But let's clear things up – at its core, meditation is just about consciously spending time with yourself, filtering out all the noise. It's akin to giving your system an opportunity to reboot and reorganize.

Our minds are not ours to control

Here's a reality check: We often believe we're masters of our bodies and minds, but truthfully, our control is quite limited. Ever attempted to persuade your stomach to ease up on the hunger pangs, and it actually cave? Yeah, I didn't think so. The hunger pains persist until your stomach gets fed. The same principle applies here – stress, exhaustion, burnout – they're all expressing your mind's hunger pains. Your mind craves space, time, and tranquility to recalibrate and recharge. Unless you grant your mind a respite, stress and exhaustion will accumulate, much like your computer system eventually being forced to shut down. And meditation is simply a practice to give your mind a break.

Now, if you're new to this whole meditation thing, I'm not asking you to clear your schedule for a week-long retreat. All I'm asking is, set aside just one hour on a lazy Saturday morning when you wake up, and another hour on Sunday night before the evil Monday hit. You've got the rest of the weekend to do your thing.

The meditation 101

If you're still with me, that means you're at least a tad intrigued. So, let's get into this, our Meditation 101:

Setup: Creating Your Meditation Space

  1. Choose a Comfortable Spot: Find a cozy nook where you won't be disturbed for around 10-20 minutes, the ultimate goal is an hour for each session.

  2. Pick Your Seat: Sit on a cushion or chair with your back straight yet relaxed. You can also lie down if that's more comfortable.

  3. Set a Timer: Make sure your meditation won't turn into a snooze-fest. Set a timer for 10-20 minutes. (make sure the alarm is a gentle tune)

  4. Close Your Eyes: Shut your eyes gently to minimize distractions and start turning your focus inward.


During: Engaging in Your Meditation

  1. Focus on Your Breath: Take a few deep breaths to settle in, and then let your breathing flow naturally. Pay attention to the sensation of each inhale and exhale.

  2. Welcome Thoughts, Gently Guide Back: Thoughts may float in – that's totally fine. When they do, gently steer your focus back to your breath, like herding sheep.

  3. Body Scan (Optional): If you like, scan your body from toes to noggin, noting any sensations or tensions. Imagine each breath soothing and releasing them. Is your jaw tight? Are your shoulders relax? Are you holding your fist?

  4. Observe Without Judgment: When emotions or thoughts drift by, don't judge them. Picture them as clouds passing through your mental sky.

  5. Bring Back Your Focus: If your mind gallops off, no worries. Simply guide your attention back to your breath or body scan.

End: Wrapping Up Your Meditation

  1. Wind Down: As the timer chimes, take a few deep breaths to transition back to the present moment.

  2. Wake Up Gently: Wiggle your fingers and toes, and if you're lying down, take your time to sit up slowly.

  3. Open Your Eyes: If you had your eyes closed, blink them open gently, letting the light in.

  4. Reflect on Your Experience: Spend a moment reflecting on how you feel after meditation. Notice any changes in your thoughts, emotions, or overall sense of calm.


Meditation first-timer Q&A

What if my mind wanders?

    It's normal for your mind to wander during meditation. When your mind wanders, gently bring it back to your breath or your focus object. Don't judge yourself for your wandering mind, just keep bringing it back to your breath.

    What if I fall asleep?

      If you fall asleep while meditating, that's okay. It just means that you're very relaxed! If you want to stay awake, you can try sitting up straighter or opening your eyes slightly.

      What should I do if I have pain while meditating?

        If you have pain while meditating, you can try adjusting your position or taking a break. You can also try focusing on the pain and accepting it without judgment.

        What are the benefits of meditation?
        * Reduced stress and anxiety
        * Improved focus and concentration
        * Increased self-awareness
        * Better sleep
        * Reduced pain

        * Increased happiness and well-being

        What did you find most challenging about meditation?

          Some people find it challenging to sit still for long periods of time, while others find it difficult to quiet their minds. It's important to be patient with yourself and don't give up if you find meditation challenging at first.

          What did you find most rewarding about meditation?

            Meditation can be very rewarding, even if it's challenging. Some people find that meditation helps them to relax, focus, and de-stress. Others find that meditation helps them to connect with their inner selves and to gain a deeper understanding of their thoughts and emotions.

            What did you learn about yourself during meditation?

              Meditation can help you to learn a lot about yourself, including your strengths, weaknesses, and triggers. It can also help you to develop new coping mechanisms for dealing with stress and difficult emotions.

              What are you looking forward to about continuing your meditation practice?

                As you continue to meditate, you may notice a number of benefits, such as reduced stress, improved focus, and increased relaxation. You may also find that meditation helps you to become more mindful and present in your everyday life.

                What are some tips for staying motivated with your meditation practice?

                  It's important to find a meditation practice that works for you and to stick with it. The result of each session can be your ultimate motivation simply because you feel better. So don't force it, but keep an open mind and explore. Here are a few tips:

                  • Find a time and place where you can meditate without distractions.
                  • Set realistic goals for yourself, such as meditating for 5 minutes a day.
                  • Make meditation a part of your daily routine.
                  • Find a meditation partner or group to support you.
                  • Reward yourself for your meditation practice. 

                  Last word

                  I hope this is going to help you set the tone for your weekend. Sometimes, we tend to overthink our stress and underestimate how much our bodies and minds can achieve. However, if we recognize the fact that we need to cooperate with and nourish our bodies and minds rather than trying to control them, they will come through and lend us a helping hand.


                  Back to blog

                  Leave a comment