DIY Meditation Retreat – Free Retreat Inside!


What if quarantine was our best opportunity for growth, healing, and self-development?

When I first found out about the lockdown, I told myself:

“Alright, we can do this. I’m a meditation teacher so let’s use this time wisely and focus on mental health and personal growth. Guess what happened next? I woke up bombarded with memes and toxic messages on my phone. I felt paralyzed with  information overload.” Sounds familiar? How have you felt during self-isolation?



From Self-Isolation To Self-Discovery


“Meditation creates a clearing in the forest of our life so we can hear the song in our heart. So we can remember to belong and be intimate with all beings. Meditation is the antidote for modern homesickness.” – Tara Brach 


Imagine you could turn this whole situation around. What if you could transform self-isolation into self-discovery? In this article, I’m going to share three keys to help you create your own meditation retreat at home.



Millions are struggling due to the current challenges faced by humanity. We cannot control our external circumstances but we can choose how we respond. Now more than ever we must remain calm and spread kindness to our global family. Meditation has been found to be as effective to treat anxiety and depression as antidepressant – without the nasty side effects of pharmaceuticals. (The Journal of Alternative and Complementary Medicine) It’s time to upgrade your mental health and take your daily meditation vitamins. This is an invitation to use lockdown to learn something new, instead of panicking or binging on Netflix.  



This is for you if you’ve been meaning to take a break from your busy life. Well, you no longer need to pay an expensive retreat fee in a distant location. What you do need is a clear intention and the commitment to give yourself one day for meditation. First, pick a date for your retreat and mark it in your calendar! Create a safe and sacred space where you can meditate. You might want to light a candle, burn some incense, or surround yourself with beautiful imagery. Allow yourself to rest from distractions, social media, and information overload.


Now that you’ve set a clear time and space, here are three keys to creating your own meditation retreat at home:  



Prioritize physical exercise and nutrition for immunity



A gentle exercise routine in the morning will help you wake up and kick-start your metabolism.

You don’t need to go anywhere. Just find a comfortable space where you can stretch and move. I personally start my day with uplifting music, dance, and neurobics (a series of simple exercises that activate both hemispheres of the brain). Physical movement is also a great way to strengthen your intention for the day. Here are a few supplements you can incorporate to boost your immunity: Vitamin D3 and C, Zinc, Ashwagandha, Medicinal Mushrooms, Garlic, Echinacea, and Turmeric.



Dedicate your retreat for the benefit of all beings. 

Remember you’re not alone. Connect to your heart, to the energy of unconditional love, and spread it around the globe. Visualize the whole world bathed in healing light. Send your love and prayers to your friends, family, doctors, nurses, patients, and every living being. Just like the sun, shine your unconditional love. Dedicate your meditation for the highest good:

May those who are sick be healed.

May we be restored to full health.

May we create a new earth filled with love and harmony.



Define a daily routine

It takes discipline to be a free spirit. Here’s a suggested program for your home retreat:

6am – Wake up – Smile, give thanks and set your intention

7am – Morning exercise – Walk or dance while feeding your mind with positive affirmations

8am – Light breakfast, green juice or ceremonial cacao 

9am – Mindful yoga and loving-kindness Meditation

11am –  Free time to relax and declutter! Play nice music while tidying your home

1pm – Healthy lunch to boost immunity (eat mindfully and in silence)

2pm – Free time to relax and awaken your creativity. Read, journal, paint or study something you’re passionate about

5pm – Evening meditation: chanting and sound healing

7pm – Light dinner and intimate conversation with family or friends

9pm – Lights out. Self-Reflection. Evening gratitude prayer



Hundreds of scientific studies show robust evidence for the health benefits of a daily meditation practice. A study from Harvard Medical School, for instance, demonstrates that, after practicing yoga and meditation, the subjects had improved mitochondrial energy production which leads to higher immunity markers and lower cortisol levels. (Bloomberg, Journal of International Society of Psychoneuroendocrinology) Meditation has also been proven to reduce symptoms of panic disorders. (American Journal of Psychiatry)


This is for you if you’ve been struggling with stress and anxiety. I’ve created an online meditation retreat to give you the clarity, guidance, and daily structure you need to use this time wisely. You’ll learn powerful tools to relax and refocus:  mindfulness, yoga, sound healing, nutrition for immunity… and even an online dance party! Now more than ever we need peaceful leaders who can inspire their families and our global community. Will you be one of us? Click here to join us for free.


Stay home, stay safe. See you inside.




The Journal of Alternative and Complementary Medicine. Japa Network.

Bloomberg, Journal of International Society of Psychoneuroendocrinology.

American Journal of Psychiatry)


Be the Change: How Meditation Can Transform You and the World .

Deb Shapiro and Eddie Shapiro. Sterling Ethos 2011


Radical Compassion.

Tara Brach. Penguin Random House, 2019. 


The miracle of mindfulness.

Thich Naht Hahn. Beacon Press, 1976

Daniel Matallana

Daniel Matallana

Mindfulness Coach & Corporate Wellness Specialist | Royal Wellness Group

Daniel Matallana is a Colombian healer, MA dance psychotherapist (Goldsmiths University of London), and meditation teacher trained by Buddhist monks from the Peace Revolution Project in Thailand. Top published author on Insight Timer, the world’s largest meditation app, with thousands of plays and reviews. Traveler, cacao practitioner, and life-long learner, currently based in Qatar, where he works as a corporate wellness consultant and also provides services to Royal Families in the region when requested. As the founder of The Self-Love Project, an online platform for leadership and global transformation, Daniel seeks to assist distinguished individuals reclaim their mental, emotional and physical health to better the world at large.

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