Darkness Therapy Retreats, like the ones offered at The Shadow Calling, are a unique way to disconnect from the stimuli of daily life. An extended period of time in the dark can be used to heal past trauma and connect with your inner self on a deeper level. In my experience, the most successful or transformative Darkness Therapy Retreat experiences have occurred when the client has integrated mindfulness and meditation into their retreat. So, here are five easy mindfulness practices that can elevate your Darkness Therapy experience.
Breath Awareness
Breath awareness is one of the most basic, foundational mindfulness practices. Its main purpose is to anchor you to the present moment. By simply focusing on your breath, you can learn how to quiet your mind and cultivate a sense of calm and clarity wherever you are.
How to Practice:
- Sit in a Comfortable Position: Find a sitting or lying position in the darkness that feels comfortable and allows your body to relax.
- Try to Focus on Your Breath: Pay attention to the sensation of your breath entering and leaving your nostrils.
- Observe Without Judgment: If your mind wanders, that’s okay. Gently guide it back to focus on your breath.
- Practice Regularly: Integrate regular breath awareness into your darkness retreat meditation practices.
Body Scan Meditation
Body scan meditation is a skill that helps you develop a greater awareness of physical sensations, which can be particularly profound in a dark environment. This method of meditation promotes physical relaxation and helps release tension stored in your body.
How to Practice:
- Lie Down on Your Back: Find a comfortable, quiet place to lie with your arms at your sides.
- Start at Your Toes: Move upwards from your toes, gradually bringing attention to each part of your body.
- Notice Sensations: Pay attention to any sensations, tensions, or discomfort in each body part.
- Breathe Into Tension: If you do notice any tension, imagine breathing into that area and releasing it with each exhale.
Mindful Listening
Because you are not using your sight in the total darkness, your other senses, particularly hearing, become stronger. Mindful listening is a great tool to help you stay present without the full use of your senses and to deepen your sensory experience during darkness therapy.
How to Practice:
- Sit Quietly: Find a comfortable place to sit in the dark.
- Tune Into Sounds: Focus on the sounds around you, whether it’s your breath, heartbeat, or distant noises.
- Avoid Labeling: Try not to label the sounds but rather experience them fully.
- Expand Your Awareness: Gradually expand your awareness to include more distant sounds, noticing their texture and rhythm.
Loving-Kindness Meditation
Loving-kindness meditation is a special practice that is completely focused on fostering compassion and emotional resilience. Because there will be moments where you navigate through challenging emotions and thoughts, loving-kindness meditation can be particularly supportive during darkness therapy.
How To Practice:
- Sit Comfortably: Find a comfortable position and close your eyes.
- Generate Feelings of Kindness: Begin by focusing on yourself and gently repeat phrases like, “May I be happy, may I be healthy, may I be at peace.” You can choose to repeat these silently or speak aloud.
- Expand Outwards: Gradually extend these wishes to others. You can start with family, friends, and loved ones, and eventually include all beings.
- Attempt to Feel the Connection: Allow yourself to feel a deep sense of connection and compassion towards yourself and others.
Mindful Movement
Most mindfulness practices and/or meditations done during darkness therapy retreats require stillness, which is why it’s important to integrate mindful movement into your experience. Gentle stretching, yoga, dance, and other forms of movement can greatly enhance your overall well-being during a darkness retreat.
How to Practice:
- Choose Simple Movements: Engage in slow, deliberate movements such as stretching, yoga poses, or dancing.
- Focus on Sensations: Pay close attention to how your body feels as you move.
- Coordinate with Breath: Synchronize your movements with your breath. A general rule that can be applied to any movement is inhale as you expand and exhale as you contract.
- Move Slowly: Try taking your time with each movement to savor the experience and stay present.
The great thing about mindfulness practices such as Breath Awareness, Body Scan Meditation, Mindful Listening, Loving-Kindness Meditation, and Mindful Movement is that you can customize your practices to include multiple or all of them. I’d certainly recommend practicing each of them one-by-one to start. Then, once you’re comfortable with all of them separately, you may create mindfulness practice that is unique to your own needs.
Aside from use during darkness therapy, I encourage all of these mindfulness practices to also be integrated into your daily life as a general practice. However, if you’re seeking an environment specifically to explore these exercises on a deeper level, consider booking a darkness therapy retreat to deepen your introspection.