In short: the traditional Buddhist home retreat is one day of keeping the eight precepts, from morning to the next dawn, usually on an Uposatha (moon) day. Put the phone away, keep silence, and alternate sitting, walking, chanting and simple chores. Lay Buddhists have done this for 2,500 years. Here is an hour-by-hour plan.
The vow behind it
"As long as they live, the perfected ones give up killing living creatures, renouncing the rod and the sword. They are scrupulous and kind, and live full of sympathy for all living beings. I, too, for this day and night will give up killing living creatures."
AN 8.41, the first of the eight precepts · All eight: the eight precepts · The best kind of observance day: Uposatha of the noble ones.
Read the full guide
A simple schedule
| Time | Practice |
|---|---|
| 6:30 | Wake. Take the eight precepts. Morning chant. |
| 7:00 | Sitting: mindfulness of breathing (30 min) |
| 7:30 | Breakfast in silence. Eat mindfully. |
| 8:30 | Walking meditation (30 min), then sitting (30 min) |
| 10:00 | Read one teaching slowly (e.g. Satipaṭṭhāna) |
| 11:00 | Main meal, before noon (the eight-precept tradition) |
| 12:30 | Rest, or mindful chores |
| 14:00 | Walking and sitting, alternating (2 × 30 min) |
| 16:00 | Body scan lying down |
| 18:00 | Evening chant and loving-kindness |
| 19:00 | Sitting (30 min). Reflect on the day. |
| 20:30 | Sleep. Keep precepts until dawn. |
Tips
- Tell your household the day before, and ask for quiet.
- Put the phone in a drawer. If you need it, set one check-in time.
- Be gentle. Restlessness and sleepiness are normal; see the five hindrances.
- Start smaller if a whole day is too much: a morning is a fine first retreat.
If you have a health condition, adjust the meal rule and schedule to suit you. If difficult emotions come up strongly, stop and reach out to someone you trust.
Try it
Next moon day: what Uposatha is. Or start with three minutes today in Practice.
Questions people ask
How do I do a meditation retreat at home?
Choose one day, ideally an Uposatha (full or new moon) day. Keep the eight precepts from morning until the next dawn, put your phone away, and alternate sitting, walking and simple chores in silence, following a written schedule.
Do I need a teacher for a home retreat?
For a single day of simple practice, no. For longer retreats, or if strong difficulties come up, it's wise to practice with a teacher or a retreat center.