How to prepare for a dark retreat: from packing to returning to the light

A dark retreat doesn’t begin when the light goes out. The calmer you arrive, the more easily you settle into the darkness, and the better you plan your return, the more you take away from the retreat. This guide is for anyone who has a date booked or is seriously considering one. We’ll go through preparing your body and mind, packing, arrangements with the centre, the first hours in the dark and the days after you come back.

The weeks before: clear some space

Most of the preparation has nothing to do with darkness. It’s about making it possible for you to be truly unreachable for several days. Book your dates well in advance, arrange your time off early and hand over work so that things can run without you.

Tell people at work clearly that you will be completely out of contact – not that you’ll “check your email now and then”.
Set up an email auto-reply and a voicemail message with your return date.
At home, agree on what will be taken care of without you while you’re away. Everyday worries can wait, and you wouldn’t be dealing with them from the dark anyway.
If you’ll be away for a longer time, consider giving power of attorney to your partner or another person close to you.
Ask the centre how an urgent message can reach you, and give that contact to your family.

Who you tell about the retreat, and how much, is up to you. What matters is that the people close to you know they won’t be able to reach you, so they don’t worry unnecessarily.

Body: sleep, food and substances

A retreat doesn’t call for much physical preparation. It does pay to arrive rested, though, rather than drained from late nights spent catching up on work. People who arrive completely exhausted often sleep through most of the retreat. That’s not a mistake, but in that case expect rest rather than a deeper look inside yourself.

Alcohol and drugs

Come to the retreat sober. Centres usually require that you don’t take alcohol or other drugs before the retreat, during it or immediately afterwards. It’s about your safety.

Coffee and cigarettes

In the dark you can usually make coffee with nothing more than a kettle, and not every centre provides it. If you drink several cups a day, find out in advance what’s possible or bring your own. Alternatively, you can cut down on coffee a few days before you leave so that cravings don’t occupy your mind in the dark.

Smoking is similar. Some centres explicitly welcome smokers, while others have stricter rules, so ask. Many people say their craving for cigarettes became surprisingly weaker in the dark. You don’t have to count on that, though, and some centres can get you nicotine gum, for example, if you need it.

Food and health

Many people eat less than usual in the dark, so there’s no need for large supplies. If you know you crave something sweet after meals, pack a little something. Centres generally don’t recommend fasting in the dark for beginners, as it makes the retreat unnecessarily harder.

If you take medication or are dealing with mental health issues, read our article on contraindications for a dark retreat and discuss with your doctor whether a retreat is right for you.

Digital detox starts at home

Your phone will be out of the picture during the retreat. At some centres you put it in a locker when you arrive; at others you simply switch it off and leave it in your bag. For many people it’s the first time in years that they’re not reachable.

It helps if disconnecting doesn’t start only at the door. Cut back on social media and news a few days beforehand, and put your screen away earlier in the evening. Wrap up any ongoing conversations so you don’t carry them into the dark in your head.

Mind: an intention without expectations

People go into the dark to rest, to sort something out, out of a wish to get to know themselves better, or simply out of curiosity. It’s worth being clear about why you are going – even in a single sentence on paper. An intention is a compass, not a task you have to complete.

With expectations it’s the other way round. Anyone who arrives with a fixed brief (“I’ll sort out my relationship”, “I’ll make a decision about my job”) and refuses to let go of it tends to be disappointed. Darkness offers space rather than answers made to order.

Feeling apprehensive before the retreat is normal. It’s usually not about the darkness itself, but about being alone with yourself without any distractions. It helps to know that you can end the retreat at any time and that leaving early is not a failure.

What to pack and what to leave at home

A simple rule applies: less is more. Participants often bring bags full of clothes and things to keep themselves busy, which they then never even unpack. Bedding, a towel and dishes are usually provided by the centre, but do check.

comfortable clothes for sleeping, sitting and stretching,
toiletries without strong scents – some centres with their own wastewater treatment ask for eco-friendly products only, or even just water,
any medication you take (which the centre knows about),
a small snack, or your own food if you’re on a special diet,
earplugs if you want complete silence (some centres provide them),
a voice recorder or notebook – thoughts that come to you in the dark fade quickly, and you can write even without seeing,
perhaps a musical instrument or a small object to hold.

Leave perfumes and strongly scented cosmetics at home – in the dark, smell and taste come to the fore. Anything that lights up, such as a watch, a music player or a charger, should either stay at home or have its LEDs taped over properly. Even a tiny light is disturbing in the dark.

What to agree with the centre

Conditions vary between centres more than you might expect. Our comparison of prices and conditions will help you choose. Before you arrive, clarify the following points with the centre you’ve chosen:

Guide. Is anyone available during the retreat? How often do they come by, and can you talk to them? Or would you rather have complete peace with no contact at all?
Food. How many times a day it’s brought, what happens if you have an allergy or a special diet, and whether you can bring your own. Some centres deliberately bring meals at different times so that you don’t cling to the clock.
Communication. How will you let them know you need something? Simple signals are often agreed before the lights go out.
Leaving early. Whether you can switch on the light and leave at any time, how that works and what it means for payment. Some centres don’t give refunds if you leave early.
End of the retreat. When and how you’ll be woken, and whether you can step outside at dawn and then stay on site for a while.
Cancellation and health. What happens if you can’t come, and what health information the centre needs.

You’ll find an overview of individual centres and their conditions in our list of dark retreat centres.

The first hours in the dark

Before you turn off the light, walk through the space while you can still see it, then explore it by touch. At many centres you switch off the light yourself, so you decide when it begins. Everything should have its fixed place: bed, mug, towel, clothes.

Finding your way in the dark is a matter of steps and touch. Count your steps to the bathroom and remember where the kettle is. Anything you put down somewhere else can take a long time to find, so keeping things tidy quickly becomes a necessity.

The first moments tend to feel strange, as your eyes keep searching for an image that never comes. People often sleep little and restlessly on the first night, and that doesn’t mean the retreat “isn’t working” for you. In the days that follow, on the other hand, many people sleep more than they ever do at home. Both are fine. After a while you’ll lose track of the time, and there’s no need to fight it.

Returning to everyday life

The return is what people think about least, yet they describe it as one of the most powerful parts of the retreat. Plan it as carefully as your arrival.

Arrange to leave at dawn so that your eyes can get used to the light gradually. Harsh midday sun is unpleasant after days in the dark.
Don’t plan anything demanding for the day you leave. Talking may not come easily, everyday noise can seem surprisingly loud, and some people find it harder to judge distances for a while.
If you can, don’t get behind the wheel straight away. Have someone drive you or take the train.
Leave yourself at least one free day just for you between the end of the retreat and going back to work.
Don’t switch all your notifications back on at once. You can let your phone back into your life gradually.
Go through your notes or recordings from the retreat and write down what you want to change. Within a few days it will become clear what has stayed with you and what was just the relief of a good rest.

Final thoughts

Good preparation doesn’t mean having everything under control. It’s more about clearing your calendar and your mind, agreeing clear rules with the centre and allowing yourself a calm return. The rest is up to the darkness and to you.

This article is general information and does not replace medical advice.