One-Day Retreat from Home | Escape Haven Women's Retreat

One-Day Retreat from Home


retreat from home

It may not always be easy to skip off on a Bali Yoga Retreat. Yet gifting yourself a day of retreat from home can go a long way in managing stress levels, clearing the mind, gently cleansing the body and creating more balance in your life.If you can, aim to have the whole day to yourself, and even if you can’t have the whole house to yourself, try to find at least one comfortable, quiet room and some garden space. If you have a partner, encourage them to take a day to themselves and do something they love. If you have a family, maybe suggest a day at the beach, local park, water park or something fun they can enjoy while you open up space for your day of zen! 

Upon Rising

Upon rising, lay in bed for several moments allowing yourself to wake up and think about the day ahead that stretches out just for you to enjoy. Perhaps set an intention for the day if that feels good to you. If you can, turn off all of your devices for the day – put your phone and computer away or on silent. Try and keep the day a digital-free zone if possible.

Make your way to the kitchen and enjoy a warm lemon water – simply warm (not boiling) water with half a lemon squeezed in. This will help to alkalise your body after your night’s sleep and also gently help your digestion.

Start the day with some gentle movement – this can be a yoga practice, a walk in nature, a bike ride, or any other form of movement that you enjoy doing, not something you force yourself to do.

You can try out our short simple yoga flow here: Kin & Laura’s Short, Simple Yoga Flow  


Take time to make yourself a delicious breakfast to start your day. Whether you are a sweet or savoury breakfast person, try and stick to something that is made with whole foods, and is free from sugar, gluten, dairy and anything artificial.

Some terrific breakfast options for you may be:

Dragonfruit Smoothie Bowl
Baklava Breakfast Bowl
Cauliflower Fried Rice


The Morning Hours

For the hours between breakfast and lunch here are a few options you may like to enjoy.


Taking time out to journal your feelings is incredibly therapeutic. Sometimes we don’t always feel comfortable talking to someone else about what may be going on in our life, and if we don’t let it out, it just festers within us. Writing can help release these emotions and is also a powerful way to gain clarity. You may wish to write down some goals for the coming months. You may wish to journal things that are holding you back that you would like to let go of. You may like to write a letter to someone who has been causing distress in your life – you don’t have to give it to them, just the act of writing can be very healing and cathartic. You may want to write a story! If you don’t know where to start, just free flow – don’t think and just allow your pen to write – see what comes up. This form of writing can be very insightful.

Vision Boarding:

Creating a vision board is a terrific retreat project and can help you to carry the benefits of your one day retreat into your everyday life moving forward. Studies have shown that the power of visualisation is incredible in helping us to achieve our goals. Create your own vision board by thinking about your own goals and finding images that represent these goals. You may be looking for material things like buying a new home, saving for that travel adventure, or purchasing that new piece of kitchen equipment! Your goals may be more emotional, like finding a partner, creating stronger friendships or spending more time with your family. You may have health and wellness goals like improving your diet, starting a yoga practice, or finding your ideal weight. Your goals can be big or small, but do try your best to get clear on them. You may also use some images that simply appeal to you and make you feel a certain way; happy, relaxed, inspired. This is your chance to be creative – have some fun with it and when you’re done, pop your board somewhere you will see it daily.  

Guided Meditation:

You’re welcome to do your own meditation if you have a meditation practice, or your one-day retreat, with all this extra time on your side, you may like to try a longer, guided meditation. There are some terrific online programs such as Glo or Alo Moves. You can also find plenty of free ones on YouTube. There are also some great apps like Insight Timer which offer hundreds of meditation options. 

Here are some of our favourite ones to start with: 

Escape Haven’s Mindfulness Meditation
Laura’s Heart Chakra Meditation 


Massage or Healing Treatment:

Many massage therapists or healers will in fact come to your home for a session. Do some research prior to your one-day retreat and see if you can book someone to come to you. If you have a therapist that you already see and really like, you can, of course, book an appointment and leave your home! It’s nice to keep the retreat vibe in-house as leaving can be distracting, yet this part is entirely up to you! You may like to book in a few hours at a local day spa. If massage isn’t your thing, get your nails done or try a reiki session. Some form of bodywork or pampering is a lovely addition to your retreat day and makes it a little extra special. 


Now that you’ve worked up an appetite after your morning, take the time to make yourself a special healthy lunch. Enjoy the process of creating a meal just for you. Set the table nicely or even take your meal outside to eat. Chew slowly and eat mindfully without any distractions.

Again, try and make sure your midday meal is free from sugar, gluten, dairy and anything artificial. Make sure you include some fresh fruit or vegetables, some healthy fats, and some good-quality protein. Some of our favourite lunch suggestions include:

Rainbow Nourish Bowl
Healthy Nori Sushi Bowl
Quinoa, Edamame & Beetroot Salad 

The Afternoon Hours

For the afternoon hours, choose any of the activities as described above in the morning hours, or here are some additional options:


This may be a popular choice! On retreat, while many women arrive eager to take part in every single activity on offer, by midweek, many of these guests see that what they really need is some downtime. Taking an afternoon nap is such a blissful luxury for so many people. You may wish to set an alarm if there are other things you plan to do in the afternoon! Or, if you really need the extra zzzzs, then allow yourself to slumber to your heart’s content! 

Yoga or Pilates Class 

There are many yoga and pilates classes that you can do from the comfort of your home these days. Yogi Approved is a great free platform for yoga. Do Yoga With Me is another free platform with many great classes and teachers for all levels. If you have a class, teacher or studio that you love, then you are of course welcome to do a class off-site, or, treat yourself to a private class with your teacher either at home or in the studio. This can be a great way to keep with the retreat vibe and a one-on-one class will also give you lots of great feedback and assistance that you don’t get in a group environment. Again, research this beforehand so that you can either book something in or have a go-to class you can enjoy at home.

Take a Bath

Is there anything more rejuvenating and luxurious than a bath? Take your bath to the next level with bath salts, candles, your favourite music, a cup of tea, and even an eye mask or facial. You can get fancy and add flowers to your bath, you could add some Epsom salts for greater relaxation and detoxification, or you could enjoy a nice body scrub like this easy homemade one.



Getting comfy with a book in the afternoon is also a lovely relaxing way to spend some time on retreat. You may like to take your book with you into the bath. You may like to find a beautiful spot in nature, or depending on the time of the year, you may be very happy snuggling up indoors with a pot of tea and your book. It can be a self-motivational, non-fiction book, or your favourite fiction story – go with what feels best for you. 


As you come to the close of your special day of retreat, cook yourself a beautiful nurturing meal that feels deeply nourishing. Try and stick to the dietary suggestions made for the other meals of the day. Put some music on whilst you cook. If you really want to, pour yourself a glass of wine, or make a tasty mocktail. Light some candles for the dinner table and wear something lovely yet comfortable. Before you eat, say a thank you to yourself for taking the time to nourish your body with this delicious meal and enjoy the experience of treating yourself to a decadent dining experience. 

Some beautiful dinner suggestions may be:

Carrot and Ginger Soup
Green Papaya Salad
Tropical Nourish Bowl

DSC0899 copy

The Evening Hours

Savour these last few hours after dinner and before you go to bed to unwind even further. Chances are by now you are feeling thoroughly relaxed, balanced and grounded. Try not to let the to-do list of tomorrow sneak up and catch you – really make the most of the entire day. To close the day, again, you can select one of the activities already mentioned (a lush bath can be lovely at this time of the day too) or any of these suggestions below:

Gratitude Practice

Take some time at the end of the day to either think about or jot down what you are grateful for – for the day, and/or in your life. This is a powerful practice that you may wish to continue each evening. Switching to an ‘attitude of gratitude’ can really help us to learn to look at the world with a more open and positive perspective. It helps us to look on the bright side, and see solutions and not just challenges. It helps us to be more loving with ourselves and with those around us. Gratitude is the highest vibration that we can hold as human beings, so getting into this habit is a powerful one!

Candlelight Meditation

We recently introduced candlelight meditation on retreat and it has been such a beautiful new offering that guests love. It is perfect to do before bedtime and is great for people new to meditation as it gives you something to focus on. Simply light a candle, sit so that you are comfortable and warm, and allow yourself to focus gently on the flickering flame. Allow your inhales and exhales to be conscious and deep, and when the mind wanders, bring it back to the flame. 

Yoga Nidra

Yoga Nidra is also a terrific pre-slumber ritual! You can find plenty of yoga Nidra classes online. You can do it directly from your bed so that when it is done, you can easily drift right off to sleep. Yoga Nidra is incredibly calming and is very beneficial for anyone who suffers from stress or anxiety. This is another perfect way to end your special day of retreat and self-care. 

There you have it! Your one day home retreat schedule. If there are things you enjoy that are not outlined here, feel free to be creative and add in anything that feels good for you; you may love gardening, you may paint or play an instrument, maybe a long walk in nature or extra time cooking in the kitchen are activities that fill you with joy. Follow your own bliss. 

yoga nidra

Here are a few final tips to keep in mind:

Try to limit technology: We did mention this at the start, but worth mentioning again! For those close to you, let them know you are having a retreat day so if they call and you don’t answer, they know why! Some of the activities such as online yoga classes do require your computer, yet don’t get pulled into checking emails after your savasana! Do your class and turn your computer off again. Same with your phone: if you are using it to play music or listen to a meditation, try and download what you are after and then switch it onto airplane mode. 

Stay hydrated: While this isn’t a detox retreat, make sure to keep your water levels up. This is important every day! Yet on your retreat day, do try and be extra mindful of this. Stock up on tea if you’re a tea lover – chamomile, peppermint and ginger are perfect for your retreat day. Even top up some bottles with water and lemon or water and cucumber and pop them in the fridge for that real retreat feel. 

Prepare your space: The day before, make sure your space is clean and comfortable. You don’t want to be distracted by all the cleaning and housework jobs around you while you are trying to relax! Declutter your area so you feel calm and relaxed. Light some candles or cleanse your space with incense or sage to really get in the retreat vibe!

Use essential oils: You can pop a few drops of essential oils into your bath (citrus or rose are lovely), you can add a drop of lavender to your pillow pre-siesta, or on your yoga mask, or simply have essential oils diffusing in the house if you have a diffuser. Essential oils have a huge range of benefits. Find out more about them in our recent blog post here.

Top up the fridge: Plan out your meals beforehand and make sure you have all the ingredients in the fridge for your day of meals. You may want to get some extra snacks like dried fruit or nuts, fresh fruit, or some organic chocolate!

Ditch the judgement: Surprise! Your ego may come in and try and gatecrash your retreat! Being in your own space without distractions can mean that guilt or judgement start to rise. Remind yourself that you are worthy of this day. Topping up your own cup is so essential. You may only have the chance to do this one-day retreat once a year, so make the most of it! 

When you’re done, bask in the glow of your retreat day. Perhaps this is the first step to booking that full-week retreat! See the vast benefits that come with just one day, and then imagine what a full luxury week can do…


Your Escape Haven Bali Retreat offers a luxury wellness experience for body, mind and soul

We invite you to experience our award-winning Bali yoga retreat. If it’s time to fill up your cup and reconnect with yourself on a deeper level, we’d love to help you rejuvenate, unwind, reawaken and experience the very best of Bali. Dive into transformational yoga and meditation classes, exhilarating surf lessons in the warm waters of Bali, fun fitness classes and restorative healing sessions. How much or little you do is all up to you.

Take a look at our wellbeing retreat packages and luxury Bali retreat accommodation options. We’d love to hear from you and help you plan your memorable and transformative retreat in paradise.

Leave a Reply

Your email address will not be published. Required fields are marked *