How to Prepare for Your First Wellness Retreat

Attending a wellness retreat for the first time? This step-by-step guide will walk you through everything you need to know — from what to pack to how to ground your mind and body before you arrive — so you can enjoy a smooth, meaningful and deeply restorative retreat experience.

A group of people at a retreat sitting outside in a beautiful setting next to a lake, attending a sound healing session

Written by Coralie Bengoechea | 19 November 2025

Taking time away from everyday life to focus on your wellbeing is one of the greatest gifts you can give yourself. Whether you’re joining us for a weekend retreat, a healing day, or your first immersive wellness experience, this guide will help you feel grounded, confident, and ready to receive the full benefits of your journey.

Below you’ll find everything you need to prepare – physically, mentally, emotionally, and energetically – for your first wellness retreat.

1. Create Space for Yourself Before You Arrive

Spending time alone relaxing is a great way to prepare for a retreat

A retreat is more than an escape from routine. It is an intentional pause: a moment where your body, mind and spirit realign.

To help ease into this shift, prepare gently in the days leading up to your retreat:

✔ Spend time in quiet reflection

A few deep breaths, a short meditation, or simply sitting quietly with a cup of tea can help you transition out of 'busy mode'.

✔ Take slow walks in nature

Nature naturally grounds the nervous system and helps soften mental chatter before entering a healing environment.

✔ Stretch your body gently

Nothing intense, just soft movement to release tension and reconnect with your physical body.

✔ Reduce screen time

Even a small reduction helps calm the mind and opens space for presence, clarity, and intuition.

2. Light Preparation & Diet Guidance

Fresh fruit and vegetables are recommended foods to eat before a retreat

Your retreat experience will feel deeper and more effortless if your body is nourished and clear. We recommend the following supportive practices at least two days before the retreat:

Avoid (if possible):

• Alcohol

• Caffeine

• Processed or sugary foods

• Heavy meats

• Late-night eating

These can make the body feel dense and the mind less settled.

Choose instead:

• Fresh fruits and vegetables

• Whole grains

• Herbal teas

• Plenty of clean water

• Simple, nourishing meals
  

Prioritise:

• Adequate rest

• Gentle breathing

• Hydration

• Stillness when possible
  

These small lifestyle shifts help align your energy, calm your nervous system, and prepare your mind and body to receive deeper rest, clarity, and healing during the retreat.

3. Prepare Emotionally (It’s Normal to Feel Nervous)

A retreat is a safe space where solo guests will feel instantly seen, supported and part of the circle

Many first-time attendees feel a mixture of excitement and nervousness, especially if they’re coming alone. This is extremely common. You are not the only one who feels this way.

Wellness retreats often bring deep rest, emotional release, and gentle self-discovery. You do not need any experience in meditation, yoga, spirituality, or energy work. You don’t need to know anyone or meet any expectations.

✔ You will not feel out of place.

Everyone attending is on their own journey. Most guests are beginners: curious, open, and looking for the same comfort and connection that you are.

✔ The environment is warm, welcoming and friendly.

Our facilitators welcome every guest personally and make sure you feel safe and supported from the moment you arrive. You will always know what’s happening and feel included.

✔ If you’re attending by yourself, you’re in good company.

Many guests come solo, and they often form beautiful friendships during the retreat. There are no cliques, no pressure, and absolutely no judgment.

✔ Come exactly as you are.

Shy, excited, overwhelmed, unsure – every emotion is welcome. Your only job is to arrive with an open heart. We’ll guide you through the rest with kindness and care.

4. What to Bring

Recommended items to bring to a retreat

You don’t need much for a wellness retreat. Keep it simple and comfortable.

✔ Comfortable clothing

Soft, breathable layers are ideal for meditation, movement and relaxation.

✔ A pen

Useful for taking notes or writing down insights.

✔ A reusable water bottle

Choose a stainless steel or glass bottle you can refill throughout the day. Staying hydrated supports emotional clarity and energy flow, and reusable bottles help us keep the space eco-friendly.

✔ Personal toiletries

Toothbrush, deodorant, basic hygiene items, simple and minimal.

✔ Comfortable footwear

Slippers or cosy socks for indoors; comfortable shoes for outdoors.

✔ A journal (optional)

Perfect for reflections, breakthroughs or messages that arise.

✔ A blanket (optional)

Ideal for sound healing or relaxation sessions.

Everything else is provided, or simply not needed.

5. Set an Intention

A quiet moment to set your intention before the retreat begins, grounding your mind and centering your energy.

Before arriving, take a moment to reflect:

• What do I want from this experience?

• What am I ready to release?

• What am I open to receiving?
  

Your intention doesn’t need to be profound. Even something simple like “I want to rest,” or “I want to reconnect with myself” is powerful.

Intention quietly guides the healing process in beautiful ways.

6. The Most Important Part: Arrive With an Open Heart

Coming alone to a retreat? You’ll be welcomed with warmth, kindness and open hearts from the very first moment

Every retreat is unique, and every person receives something different. Your role is simply to show up with curiosity, openness and willingness.

You don’t have to be perfect. You don’t have to know what will happen. You don’t even have to feel fully ready.

Just come as yourself. We’ll take care of the rest.

Ready for Your Retreat Journey?

We can’t wait to welcome you into a space of rest, healing, connection and renewal. For upcoming courses and retreats, visit:👉 www.akashictree.com/all-events