A few weeks ago I wrote about how amazing my first week long meditation retreat was.   What I didn’t mention was the extra helpful advice about retreat practice I got in the form of a handwritten note from my friend Rafi, IDP’s Integral Activism director.  He had already been on retreat for the two weeks prior to my arrival and was staying on through the end of my week-long.  I found his advice incredibly helpful and relevant and decided it deserved its own blog post.  Here it is, with added links.  Thanks Rafi!

Patrick my dear friend!

    Just wanted to say hello via not to you as I’m staying in silence to preserve some continuity going into the retreat.  I want to wish you an incredible retreat, and, reflecting that this is your first longer retreat, give you a couple of practical tips, which you can use, or not.  So, here are Rafi’s top 5 methods for having an Awesome Retreat:

    1) Set your intention! Now and often.  If you haven’t already done this for retreat overall, take a couple of minutes before we go into silence to do so.  Equally, or possible more importantly, continually set your intention (for mindfulness, compassion, etc…) throughout the retreat.  At the beginning of each sitting, walking, work period, whatever.  These little seeds of intention make a huge difference

     2) Continuity! Aim to have continuous mindfulness of the
present moment.  Moving from sitting to walking, while waiting in line
for food, showering, pooping, it’s all fair game, and, more
importantly, if you maintain continuity from one to the next, your
mindfulness factor multiplies.

    3) Don’t be enticed by the yoga butts!  For that
matter, it’s generally a good idea to avoid people watching on the
whole, as this is a place rife with peril in terms of desire and
aversion.  Guard your attention, even keep your eyes down if
necessary.  The yoga butts will be there at the end of the retreat for
you to talk to, promise.

    4) Wisdom, wisdom, wisdom! Throughout it all, your
biggest ally is remembering that all phenomena are annica [impermanence], annata [no-self], and dukkha [suffering or dissatisifaction].  That knee pain kicking your ass on day 3?  Normal, pain is

part of reality.  Just had an awesome sit?  Don’t cling to it, it
wasn’t yours in the first place.  Writhing in the depths of despair? 
Don’t fret, it’ll pass.  Seriously, the three marks will get you
through anything.
   

5) Try the hollyhock dressing, it’s the bee’s knees!

    
Well, that’s all.  As with all dhamma, take what is useful, leave the rest behind.  Have an awesome retreat.

     
Your brother in the dhamma,
 Rafi