A dark retreat can be an intense experience. It may bring deep rest and self-reflection, but it can also be mentally and physically demanding. Good preparation can help you feel more comfortable and make the most of your time in darkness.
1. Mental preparation
Clarify your intention: why are you going into darkness? Rest, self-exploration, contemplative practice, facing a fear—or simply curiosity?
Work with your expectations. Do not expect a particular “miracle”; try to stay open to whatever the experience brings.
Try short periods without light beforehand—for example meditating with your eyes closed, sleeping in a fully dark room or sitting quietly without lights for a while.
Mental wellbeing: if you are prone to significant anxiety or have mental-health concerns, consider discussing a dark retreat with a qualified professional first.
2. Physical preparation
Food: for a few days beforehand, consider reducing very heavy meals, alcohol, caffeine and large amounts of sugar. Lighter food may make the transition more comfortable.
Sleep: try to arrive well rested, as your usual sleep rhythm may change during the first days.
Body: gentle stretching, light exercise or yoga can help reduce stiffness and make longer periods of rest more comfortable.
3. Practical preparation
Finish important matters beforehand so you do not need to spend your retreat worrying about work or personal obligations.
Let people close to you know where you will be and that you may be offline for several days.
Do not overload your final day before the retreat; give yourself a calm evening before travelling.
Reduce stimulation—you can start a small “digital detox” even before you arrive.
4. What to bring
It is generally best not to bring too many distractions. People commonly bring:
comfortable clothes, socks and a sweatshirt,
personal toiletries, avoiding unsafe or fragile items,
a musical instrument if you would like to use one.
5. During the retreat
You can use conscious breathing, meditation or visualisation if these practices suit you.
You can write down thoughts if you wish; writing without seeing the page can itself be an interesting experience.
Allow room for uncomfortable feelings as well. Boredom, fear or frustration can sometimes be part of the experience.
Remember that we are nearby and that you can end the retreat at any time.
Further preparation can also take place after you arrive. Before entering the darkness, we can talk about simple yoga positions, relaxation, breathing exercises or meditation if you are interested. You can alsouse the cleansing sauna before your retreat. Everything is optional and depends on what feels right for you.
You can also find a more detailed practical overview in the Laskavá tma guide: how to prepare for a dark retreat a what to bring.
