retreat preparation


Here is a Guided Shavasana to use anytime; but especially on rising or going to sleep, or before and/or after Yoga.  It is a powerful support for soothing and teaching (beyond words) the nervous system ...Click HERE to listen and upload to your devices


Please begin the 2 brief and easy meditations below until our Zoom session, after which you will have a practice given you at that session.  If you have not already scheduled, Please book HERE , or look under Transformational Coaching tab above for more information


Practice the Yes Welcome and Soak you learned on the previous retreat.  If you need to refresh then do the 2 meditations below and set up a Zoom Session to refresh the practice.  To book a Zoom click HERE  or visit the Transformational Coaching tab above for more details


It is helpful to print this and read it to yourself at the beginning of the practice ea time (we are working with the primitive brain which will respond to hearing your voice give it these instructions

"For this practice you may sit on a chair, couch or meditation cushion. The only requirement is to stay in one place for 10 - 20 minutes. If you become uncomfortable,  shift your position i.e. move your legs, hands, scratch an itch, stretch your neck and so on. But, don’t get up and move around or relocate your body.  Remain comfortable, quiet and awake.

Within these parameters, simply do whatever you’re doing. Think what you’re thinking, feel what you’re feeling, experience what you’re experiencing. There’s no right or wrong way to meditate. If you’re following your breath, follow your breath. If you’re reciting a mantra, recite a mantra. If you’re doing nothing in particular, do nothing in particular. There’s no need to follow a thought, nothing to concentrate on, nothing you need to do. If you’re captivated by a particular line of thought, a feeling, or a physical sensation, that’s fine. If you observe this process you do, if you don’t you don’t. There’s nothing to correct or adjust, no guidelines about what you’re supposed to be concentrating on, such as breathing, thoughts, feelings or sensations.

If your eyes are open, let them be open. If they’re closed let them be closed. If you open them, close them, then open them again and let them wander around, let all this happen. If you need to distract yourself, then, within the parameters of this practice, distract yourself. It doesn’t matter whether you’re concentrated or distracted. In fact, because there’s no object of meditation and no need to meditate, there are no distractions. You don’t need to do anything other than what you’re doing. You can’t go wrong. If you enjoy a session, you enjoy it, if you don’t you don’t.  Enjoying your contemplation is no better than enduring it.

Because it consists of doing whatever you’re doing when you’re sitting, this practice incorporates any other meditation practice you may be engaged in. To begin this practice, you don’t need to know how it relates to this course or even why you’re doing it."

After reading this out loud to yourself sit another couple of minutes just following these instructions above.

Then begin Meditation 2

To be done just following Meditation 1 for 5 minutes. Do a few sweeps of the spine with your awareness and breath.  Start with your awareness at the base of the spine as you begin a long slow inhale. Go up the spine with your awareness as in you inhale, attempting to sense the bones. Go as far as your breath and body will allow .  This is a gentle massage of your body from the inside, with awareness and breath; and yet it will show you places of contracture or resistance.  DO NOT skip past any area of big resistance to get through.  Rather, exhale into any of these places you wish to bless with kindness.  If you get to the top of the head then exhale back down into the belly and floor of pelvis gently.  Its fine to fall asleep, or be sleepy, or be unclear during this practice.  

After a few minutes of the above go back to meditation 1 but instead of reading it, give yourself some permissions.

For example: say to yourself, "It's ok to _____________"  You may not even know what you are going to allow to be.  Just start with the words and see what wants to fill in the blank.  You might be surprised.  Then pause a bit to let that soak in and offer another permission..."It's ok_____"

Then Rest.  Just allow everything to be as it is for a couple of minutes.

Alternate these 2 meditations again and end with meditation 1 as in the  paragraph immediately above.  Please get in at least 10 minutes of the weaving of 1 and 2 and do this 2 times a day until our Zoom session where you will be given refinements.


If an alarm clock is used set to 10 minutes earlier than usual, as you may fall back to sleep during the process.  Hit the snooze button when you awake rather than turn it off.  I recommend the Insight Timer App on your smart phone or a Zen Alarm Clock, its very conducive to timing this, but any alarm clock is fine. Begin this practice as asap, and continue doing Meditation 1 as well.  If you’re an advanced practitioner or have a long standing meditation practice, do the above for 5 - 10 minutes before then your regular meditation practice.  If you’re meditating with another use this at the beginning and end of each meditation for 5 minutes.  PLEASE do this practice daily from now until the retreat.  This practice is call just sitting or simply sitting or perhaps un-meditation.



You may have never been able to meditate, or even strongly dislike meditation, but find you like these practices.  

For those of you who are advanced meditators, the second one is at the same time the most advanced, and the most basic; as it deconstructs meditation altogether.  It will serve to fine tune your current practices.  The second one is great to do before you start your established practice.



Please no sugar, alcohol, recreational drugs or chocolate for as many days prior to retreat as possible. Ideally, for two weeks but two day would be acceptable. This is to reset some subtle biochemistry.  Also no consciousness altering substances to include marijuana or Iyahuasca for at least 2 weeks prior. This benefits your ability to more clearly work in the subtler aspects of meditation. Do whats necessary to be well rested with extra hydration for 2 days prior to the retreat.


Lastly, many have found it helpfu to schedule one or more Transformational Coaching sessions with me prior to the retreat to further prepare. These are on a donation basis and last 60-75 minutes.

Click HERE to learn more about Transformational Coaching and to schedule.