Considering a meditation retreat? Here's what to look for
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Wondering if (and why) you should go on a meditation retreat? Learn what to look for when choosing and how to maximize your retreat experience.
Sometimes life feels like endless to-do lists, never-ending notifications, and constant responsibilities. Carving out some time in that daily grind for a little “you-time” can feel hard. So the idea of taking a few days to leave your life behind and just… meditate? Impossible. Right?
Wrong! All types of people—beginners, experienced meditators, parents, grandparents, CEOs, students—have made the time to deepen their self-awareness and find their inner calm on a multi-day meditation retreat. We’re not saying it’s easy, but we are saying that you’re worth the investment if some time away to reflect has been calling your name.
If you’re feeling ready to take the plunge but overwhelmed with where to start, we’re here to help.
Why go on a meditation retreat?
When you’re feeling the need for some peace, quiet, and deep introspection, a meditation retreat can be one of the greatest ways to give it to yourself. It may not be the easiest experience to meet yourself without all of life's distractions, but we guarantee you it has the potential to be one of the most rewarding ones.
While even meditating for a short time has benefits, taking time to step out of your normal life for a few days of extended meditation can supercharge your personal growth. You may uncover emotional blocks, discover new ways of interacting with yourself, and shake off a whole lot of accumulated stress and anxiety.
Some people find that they can go so much deeper inside the safe space of a retreat, and that their practice can shift to a whole new level during the time away.
Here are some of the many benefits you may experience while on a retreat.
Mental Benefits
By stepping away from the constant demands of everyday life, your mind gets a chance to rest and rejuvenate.
Meditation can help lower levels of the stress hormone, cortisol, and reduce symptoms of anxiety and depression.
Meditation can also sharpen your attention, keep you present, and make your outlook on life feel more positive.
Physical benefits
The deep relaxation of a meditation retreat may help improve your sleep quality and reduce insomnia.
Lowered stress can help reduce your blood pressure and boost your immune system, which may help protect you from disease and infection.
Spiritual benefits
For many, meditation retreats offer a chance to explore and enhance their spirituality.
A deepened self-awareness can bring a better understanding of your own thoughts and emotions, and clarity on what really matters to you.
The time to get quiet and go inward will often leave people with a sense of tranquility and heighted spiritual connection at the end of a retreat.
Personal growth benefits
Immersing yourself in a retreat gives you a chance to reflect on your life in a peaceful environment.
This dedicated time for self-reflection can lead to new insights into your goals and dreams, and a renewed sense of purpose.
By the end of the retreat, people often feel more balanced, centered, and ready to handle life's challenges.
What to look for when choosing a meditation retreat
When it comes to meditation retreats, there is definitely something for everyone. No matter what length, style or location you're interested in, exploring the different offerings available—and considering what feels best to you—can help you make the most of this investment in yourself.
If you don’t know where to start your search, check out any meditation groups or centers in your area. They may offer retreats themselves or have suggestions for places that their students and teachers have enjoyed. Looking through reviews online can also be a big help in determining if a retreat may be the right fit for you.
Here are the main considerations you should reflect on as you start your hunt for the right meditation retreat for you.
Where you’ll be
Location, location, location. The first thing to consider is if you want a retreat close to home for convenience, or one that’s more remote for complete disconnection.
Think about whether you prefer a natural setting like mountains, forests, or beaches to enhance your meditation experience — and remember that the temperature or humidity of a different climate might affect your comfort and ability to focus.
Top tip: There are even virtual retreats you can participate in from the comfort of your home. While it can be a challenge to get the same quality of practice for some (especially if you have kids or other family in the house who don’t know the meaning of a closed door), it’s still a great option to have!
What type of meditation you’ll be practicing
Another key aspect of a retreat to consider is the type of meditation that you’ll be practicing throughout. Most retreats will have several hours of meditation broken up over the day, so it’s important to feel comfortable—and maybe even like—the practice. You can also consider what style may align best with your personal goals for the retreat.
Top tip: A few common types of meditation styles on retreat are:
Vipassana: Most commonly a 10-day retreat that focuses on self-observation and understanding the nature of reality through deep introspection.
Zen: From the Buddhist lineage, this style emphasizes seated meditation and simplicity, often in a monastery setting.
Insight: Similar to Vipassana, this mindfulness-based meditation usually has more emphasis on the Buddhist concepts and traditions, including metta (loving-kindness meditation).
Mindfulness: This secular (non-religious) style of meditation leads you to practice being present in the moment, often combined with activities like walking or eating.
How long you’ll be away
You’ll also want to think about how long of a retreat you have the interest, time, and budget for. Retreats can range from a weekend to several weeks (even months!), so consider how much time you want to commit.
Top tip: A short retreat, like a weekend up to a week, can be ideal for beginners or those with limited time, and can give you a taste of meditation’s benefits. Longer retreats of two weeks or more allow for deeper practice and more profound experiences. These are best if you’re looking for significant personal growth.
The instructor’s credentials and experience level
Don’t forget to do your homework on the teachers who will be guiding the retreat! The quality of the instructors can deeply support (or hinder) your retreat experience.
Top tip: Find out how long the instructors have been practicing and teaching meditation, and what training or certifications they have — in meditation or related fields. You may check out testimonials to gauge the skills and approachability of the instructors.
Silent vs. non-silent retreats
This can be a big one to consider as you go about your search. Are you looking to zip your lips and take part in a silent retreat? Or do you feel like a time spent with more communication would be best for you?
Top tip: The no-talking rule of silent retreats can help encourage deep introspection and focus. While it can be hard at first (no talking?!), it can also be a huge relief to take away those normal social pressures to be “on” for others. Many people find it to be a relaxing and rewarding experience overall. But, there’s nothing wrong with wanting a non-silent experience. Connection and discussion can be helpful for beginners or those who prefer a more social experience.
Cost and accommodations
Of course, you’ll need to consider your budget and the level of comfort you like with accommodations. Some retreats are budget-friendly, with simple dormitory-style lodging, while others may have luxurious private rooms and facilities.
While being safe and comfortable is important, it can be helpful to stay in simple accommodations during a retreat, to further shift the focus from outside distractions to your internal experience.
Top tip: Don’t forget to factor in travel expenses, too, especially if the retreat is far away. If you’re working on a very-small budget, know that some retreat centers will offer scholarships and/or opportunities to volunteer during your stay for a discounted rate.
Schedule and activities
Another consideration is what type of schedule you’d like to have on retreat. Some options will have a strict routine, while others offer more free time.
Certain retreats will have additional activities like yoga, hiking, or workshops, which can be a benefit depending on your personal needs and goals.
Top tip: Movement can be a great addition to the long days of seated meditation, so choose a retreat with a schedule that appeals to you and your body.
How much instruction you’ll receive
And last but not least, think about how much instruction you’d like during your retreat. Some retreats will have more teacher guidance during the meditations or talks than others, so it’s important to consider your experience level and what you may need during the retreat.
Top tip: If you’re new to meditation, it can feel overwhelming to have a day with unguided meditations, so you will probably benefit from a more heavily guided retreat. But if you're a more experienced practitioner, you may enjoy less instruction in order to dive deeper into yourself.
How to maximize your meditation retreat: 7 tips to support your experience
A meditation retreat can be a transformative experience but it also has its challenges. With a little preparation, you can maximize the benefits of your meditation retreat, so you leave feeling refreshed and recharged and keep those good vibes rolling into your daily life.
1. Set yourself up for success mentally and physically
Make meditation a part of your daily routine, if it’s not already, a few weeks before the retreat. This can help your body get used to sitting for longer periods, and train your mind to focus. Many people will use a meditation cushion to support their posture during a retreat, so it could also be a good time to find one that works for you or practice with one you already have to acclimate your body.
💙 If meditating every day seems like a stretch, explore these five tips to make this supportive practice a daily habit.
2. Set clear intentions about what you want from your meditation practice
Having clear intentions can guide your experience and help you stay focused. Think about what you want to achieve from the retreat, such as stress relief, personal growth, learning new meditation techniques, or simply taking a break from daily life. Whatever you decide on, jot down your goals and intentions in a journal and revisit—or alter—them throughout your time to help you stay on track.
You may choose to keep up this journaling practice after your retreat to notice how your meditation practice is affecting your mental, physical, and spiritual wellbeing over time. Adjust your practice if you need to, and celebrate your achievements, no matter how small. Staying tuned into the benefits of meditation in your everyday life will make it easier to keep up your practice!
💙 Learn how to get the most out of what you’re taking in by using The Power of Reflection in this session of the Daily Jay.
3. Be open to the experience, even when it’s uncomfortable
Every retreat has something unique to offer, so be ready to experience new things and step out of your comfort zone. Do your best to stick to the retreat’s schedules and guidelines as they’re designed to help you make the most of your experience. You may face physical discomfort or emotional challenges, but try to accept these as part of the process.
Of course, knowing when your body or mind needs a break or some extra support is also important. Try to balance pushing yourself with taking care of yourself.
💙 It can help to have some grounding techniques in your back pocket to support you if you get anxious or overwhelmed during the retreat. These 15 ways to ground yourself are a great place to start.
4. Set aside distractions in order to stay present
Stay focused on the present moment to enhance your retreat experience, and avoid using your phone or social media. Many teachers will also encourage you not to read books or write in a journal as these can be ways of mentally checking-out when we’re bored or uncomfortable. Some people feel reading books on meditation or journaling about their experience while on retreat is a deeply supportive practice, so again, focus on doing what feels right to you.
No matter what, try to engage fully in all of the planned activities and sessions, and bring mindfulness into everything you do — from eating daily meals to walking between classes. Even your showers can be a chance to practice. This commitment can help deepen your meditation practice and keep you centered.
💙 Check out these five simple ways to bring mindfulness into your daily life on retreat or at home.
5. Engage with your fellow retreat-goers (when possible)
Connecting with others can enrich your retreat experience, so chat with fellow retreat-goers during designated times. Sharing stories and experiences can help create a sense of community and bring new insights, which can make your retreat more enjoyable and worthwhile. Some retreats even offer follow-up meetings or reunions, which can help you stay connected with fellow participants and instructors.
6. Take care of your body during the retreat
Physical wellbeing is important during a meditation retreat, so stay tuned into your body and its needs. Get proper nourishment by (mindfully) eating the daily meals, and drink plenty of water. You might consider bringing some snacks with you if that’s allowed as a back up if you get hungry between sessions.
If movement isn’t part of the daily activities, you may work in a gentle yoga session between sittings or before bed to stretch out your muscles. And prioritize getting good quality sleep — which may not be hard when there’s nothing to distract you from it!
💙 Try these five yoga poses to help you stay relaxed and comfortable during your retreat.
7. Keep up with your practice after the retreat
It can be harder to maintain a practice when all of your daily demands are back in the picture. Set small goals to keep up your meditation practice, incorporating some of the styles or techniques you learned on retreat. Add other retreat habits into your daily life like being mindful while eating, spending time with loved ones, or doing household chores.
You might also look for local meditation or mindfulness groups to join, or try one online to continue your learning. The Daily Calm Community on Facebook is a great place to share about your meditation experience and connect with other meditators.
💙 Learn how to overcome common obstacles and distractions we all face as we engage in our meditation practice in the Staying On Track series with Tamara Levitt.
Who shouldn’t go on a meditation retreat?
While it’s true that meditation retreats are an amazing support to many people, that doesn’t mean they’re for everyone.
For people who struggle with severe depression, anxiety, or psychotic disorders (or have a history of them in their family), sitting in long periods of silence with the mind may ultimately exacerbate their symptoms. Without the proper guidance or skill, people may have emotions or past traumas come up in a way they feel unable to deal with on their own.
And though the retreat leaders and teachers are usually available to offer support in private or group meetings, most leaders are not trained mental health professionals and may not have the right tools to guide someone in a mental health crisis.
We don’t think that anyone who’s going through a hard time should necessarily abandon the idea of going on a retreat—that may be just what you need—but it is smart to plan ahead.
If you are struggling with any mental health issues, or are in a challenging or sensitive place in your life right now, it could be helpful to discuss the idea of a retreat with your doctor or therapist. Get their professional opinion and put a plan in place for how you can support yourself should any issues arise.
Meditation retreat FAQs
What should I pack for a meditation retreat?
Packing wisely for your retreat can help you have a focused, positive experience. Here are some things to consider when it comes time to pack:
Bring loose, comfortable clothes suitable for meditation and light activities. Layer up so you can adjust to temperature changes.
Pack a meditation cushion or mat — though some retreats might provide these.
Remember a journal and a pen, so you can record your thoughts, insights, and progress.
Bring toiletries, like soap, shampoo, toothpaste, and any other personal care items you might need.
Add a reusable water bottle to help you stay hydrated throughout the retreat.
If the retreat allows, pack healthy snacks if you get hungry between meals.
Include a blanket, shawl to use during meditation or rest periods.
You may want an alarm clock if you normally use your phone for an alarm, and consider bringing earplugs and an eye mask if you’ll be sharing a room with someone else.
Don’t forget insect repellent and sunscreen if your retreat is in nature.
How do I find a reputable meditation retreat?
Finding a reputable retreat involves careful research. Look up possible venues online, and get recommendations from friends, family, or colleagues who’ve been on meditation retreats. You can also contact local meditation centers to ask for their recommendations.
Read reviews on each retreat’s website, social media pages, and independent sites to check the instructors are experienced and qualified, and pay attention to feedback about the teaching, facilities, and overall experience. As you narrow down you search, contact the retreat organizers with any questions to get a sense of their manner and willingness to help.
Can beginners attend a meditation retreat?
Many meditation retreats welcome beginners, and may offer programs specially designed for people new to the practice. Beginner-friendly retreats often provide more guidance and support, and being in a group of other newcomers can create a supportive and encouraging environment. Introductory sessions or workshops can help beginners get started with basic techniques. Choose retreats with accessible, approachable instructors who can provide personalized guidance and answer questions.
What types of meditations are typically practiced at retreats?
Meditation retreats will have a wide range of styles they focus on, but these are the most common practices:
Vipassana: Usually practiced in silence, this involves self-observation, and insight into the nature of reality
Zen: Focusing on seated meditation (zazen) and mindfulness, this often takes place in a serene, monastery-like setting
Insight: Similar to Vipassana, this mindfulness-based meditation usually has more emphasis on the Buddhist concepts and traditions, including metta (loving-kindness meditation).
Mindfulness: Being fully present and aware in the moment, often through guided seated and walking sessions
Movement meditation: Using yoga, walking meditation, or other mindful movements.
How can I deal with challenges that arise during a meditation retreat?
Challenges are a natural part of the retreat experience, but instructors can help you find ways to manage and overcome them.
Physical discomfort: Meditation can involve long periods of sitting, which might cause discomfort. Adjust your posture as needed, use cushions or props for support, and take breaks to stretch.
Emotional struggles: Meditation can bring up difficult emotions. Acknowledge these feelings without judgment and speak to an instructor if you need support.
Mental restlessness: Gently bring your focus back to your breath or chosen point of concentration whenever your mind wanders.
Isolation: If the retreat is silent or involves minimal interaction, remind yourself that this is temporary and part of the process. Use this time for deep introspection.
Fatigue: Meditation can be tiring, so listen to your body, rest if you need to, and pace yourself.
Calm your mind. Change your life.
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