7 Day Non - Residential Meditation Retreat with Yoga in Koh Phangan, Thailand

Surrounded by nature and the serene atmosphere of a private beachfront venue, you will enjoy the perfect environment to stay committed with ease. Each day includes guided meditation, mindfulness practices, and gentle yoga to support your journey inward. Leave feeling centered, reconnected, and inspired to continue your path of self-discovery. Under the guidance of experienced teachers, you will participate in three daily meditation sessions, each lasting 45 to 60 minutes. You will also have the option to join one or two yoga classes each day to help open the body, release tension, and enhance energy flow.

Beyond the guided sessions, you will have opportunities for self-practice, with support available through both public and private Q&A sessions to address any questions or deepen your understanding. As you immerse yourself in this dedicated approach to meditation, you will begin to experience the transformative effects of mindfulness across all areas of your life. With regular practice, you can free your mind from limiting beliefs and false perceptions, allowing you to embrace the richness of the present moment fully. During this retreat, you will build a healthy foundation for meditation which, over time, may lead toward:

• Reduced stress: Numerous studies have shown that regular meditation practice can lower the levels of stress hormones in the body, reducing stress-related conditions like anxiety, depression, and high blood pressure.
• Emotional well-being: Meditation promotes feelings of relaxation, happiness, and inner peace that transcend your external circumstances. By connecting with your inner self, you can experience inner fulfilment that cannot be found through external means.
• Deeper connections: Through regular meditation practice, you cultivate loving kindness, feel greater compassion and empathy towards yourself and others, and realize your interconnectedness with all beings.
• Liberation from suffering: By transcending your ego-based thoughts and desires, you can free yourself from the suffering that arises from attachment and aversion. Meditation helps you cultivate a state of equanimity and detachment, allowing you to experience contentment regardless of your external circumstances.
• Self-realization: Meditation helps you realize your true nature beyond the limitations of the physical body and mind. By stilling the fluctuations of the mind, you experience a state of oneness, inner peace, and spiritual realization.

Why should you meditate?

Meditation is the practice of looking deeply into the nature of reality. It allows you to concentrate on the internal world while surrounded by external distractions. By meditating regularly, you can free yourself from false perceptions and beliefs. In short, daily meditation liberates the mind, allowing you to experience the present moment in its entirety. As babies, you experience sensory input as one holistic field of somatic awareness. Your five senses - sight, sound, touch, taste, and smell - have not yet been categorized into separate mental compartments, and as a result, you are effortlessly open, innocent, and happy. This integrated sensory awareness continues to remain the real ground of your experience.

However, by acquiring the habit of labelling and judging different aspects of experience, you cut yourself off from its grace. In One Yoga Thailand's daily meditation sessions, pointers are given to direct your awareness into open, embodied, immediate sensory presence (with eyes closed, but aware of the blank screen of your vision). As your awareness opens into a holistic sensory experience, you discover its essential formlessness. Your mind remembers how to remain present without labelling and judging, and you effortlessly access the grace of your being.

What to expect in your daily meditation

This retreat follows the Theravada Buddhist tradition, offering practical guidance in time-tested meditation practices to cultivate mindfulness and wisdom through direct experience. You will explore:

• Anapanasati: Mindfulness of breathing to calm the mind and build steady awareness
• Satipatthana: Observing body, feelings, mind, and thoughts to cultivate insight
• Vipassana Fundamentals: Introduction to insight meditation into the impermanent and selfless nature of experience
• Metta Bhavana: Loving-kindness meditation to open the heart and balance the mind

Grounded in the four noble truths and the noble eightfold path, these practices help free the mind from reactivity and bring a sense of peace that goes beyond the cushion. You will also take part in mindful practices such as walking meditation and mindful eating, learning how to extend awareness into everyday activities. For those wishing to go deeper, the retreat offers the option to remain in silence for one or more days. Students choosing this will receive a “Silence” badge, signaling their commitment to stay inward and avoid interaction.

What makes this retreat special?

This meditation retreat is designed to support sincere practitioners on their journey to union with the divine. Therefore, this retreat will not only allow you to unwind and relax in a serene tropical environment, but you will also gain deep and practical meditation experience. Whether you are just beginning or deepening your meditation journey, a week at One Yoga offers the perfect foundation for a lasting spiritual practice. Embrace a sincere and focused approach to meditation that will continue to support and enrich your life well beyond the retreat.

Yoga classes

You will practice multiple yoga styles during the retreat, including Hatha, Vinyasa, and Yin yoga. The level and intensity of the class will be adapted according to the needs of the students. Variations for all levels will be offered, making these classes enjoyable for beginners and experienced practitioners alike.

Meditation

Guided by experienced teachers, you will enjoy three 45- to 60-minute meditation sessions per day. In addition to guided classes, you can practice what you have learned during self-practice and clear out any doubts directly with the teacher during public and private Q&A sessions.

Your teachers

The classes will be taught by multiple teachers. They are sincere yogis with many years of experience and dedicated personal practice. They will share their diverse gifts with you from an authentic and heart-centered place of service.

A day in the meditation retreat

There will be a welcome meeting on Sunday at 5:00 p.m., before the retreat begins the following morning. The meditation retreat is thoughtfully crafted to help you discover a deep sense of inner peace and mindfulness. Each day begins with a guided meditation, setting a calm and centered tone, followed by a balanced yoga session that includes asana, pranayama, and meditation. After a nourishing breakfast, you will have time for self-practice or a Q&A session, leading into another guided meditation.

Before lunch, you will be guided into deep rest through practices like Sound Healing or Yoga Nidra, a meditative state often described as “psychic sleep.” In the late afternoon, you may return to the mat for another revitalizing yoga class. After some time to unwind, the day gently concludes with a silent evening meditation, helping you settle into stillness and reflection. Ample breaks are woven throughout your schedule, giving you time to unwind on the private beach or explore the tranquil surroundings of the island.

Daily schedule from Monday to Saturday

• 06:30 - 07:15 Meditation
• 07:30 - 09:00 Yoga
• 09:00 - 10:00 Breakfast break
• 10:00 - 11:00 Self practice or Q&A
• 11:00 - 12:00 Meditation
• 12:30 - 13:30 Yoga Nidra or sound healing
• 13:30 - 16:00 Lunch break and rest
• 16:00 - 17:30 Yoga
• 19:00 - 19:45 Silent meditation

There will be a welcome meeting on Sunday at 5:00 p.m., before the retreat begins the following morning. The retreat will finish on Saturday after the last class.

Seasonal information

Due to its proximity to the equator, Koh Phangan is blessed with tropical weather all year round. Although there are two seasons, the temperatures tend to remain fairly constant, averaging between 25 degrees Celsius and 35 degrees Celsius. The dry season usually starts in late December. This is also the peak season (December to March) with blue skies, pleasant temperatures, and relatively low humidity. The hottest time of the year is between the months of March and May. The rainy season runs from September onward. You can expect the temperature to drop a little, but keep in mind it is still hot. The weather is mixed - short rain showers and thunderstorms are interrupted by blue skies and sunny weather.

The monsoons come to the Gulf of Thailand during October and November. In these months, it can rain for days at a time. If you are not deterred by rain, this is a great time to enjoy the lush tropical nature of Koh Phangan, especially the waterfalls that flow the strongest after heavy rains. Simply put, there is no bad time to visit Koh Phangan. Please note that they cannot predict the weather for the duration of your stay. In fact, you could visit Koh Phangan in the rainy season without experiencing a single drop of rain - just as you could have a thunderstorm or two during the dry season. Before your trip, please check the weather forecast for a more accurate picture.

Electricity information

A typical Thai power outlet includes two slots with a grounding hole. The voltage is 220 Volts at 50Hz. The following plugs will fit into most Thai electrical outlets:

• Two vertical pins (Type A)
• Two round pins (Type C and F)
• Two vertical pins with an earth pin (Type B)
• Two round pins with an earth pin (Type O)

Check your electronic devices before your trip to Thailand and buy a voltage or power adapter if necessary.

What to bring

• Yoga and meditation clothing: Pack breathable tops, functional bottoms, and sports bras for comfort during sessions. Include a few dressy outfits for going out if you wish. Laundry services are widely available and affordable, so you can pack light.
• Notebook and pen: Handy for taking notes during classes
• Personal hygiene essentials: Pack your preferred items, and consider bringing a hairdryer if you will need one
• Sandals (flip-flops): Practical for the warm climate and easy to slip on and off
• Beach towel and swimsuit: Perfect for enjoying the island’s beaches
• Sunscreen and after-sun care: Even on a cloudy day, the sun is still shining so do not forget to pack a good sunscreen. It is also a good idea to bring after-sun care items like Aloe Vera or vitamin E lotion to help soothe and nourish your skin after sun exposure.
• Sunglasses and hat: Vital for protection against the strong sun, particularly between 11:00 a.m. and 4:00 p.m.
• Mosquito repellent: Essential for keeping bugs at bay. You can also purchase mosquito coils locally for use on your bungalow porch
• Raincoat: Useful year-round, as sudden rain showers can occur even in the dry season. A waterproof day bag is also a great idea for safeguarding valuables during unexpected rain.

Responsible tourism

Thai people are known for their understanding and warm hospitality, but it is important to be mindful of certain cultural taboos and social norms:

• Respect for the Monarchy: Always show reverence towards the royal family. It is a serious offense to disrespect them or objects depicting the king, such as currency.
• Temple etiquette: Wear clothing that covers your knees and shoulders when visiting temples. Remove your footwear before entering, and sit with your feet tucked behind you, ensuring they do not point towards any Buddha images. Women should avoid touching monks or their belongings, give way to them on pathways, and refrain from sitting next to them on public transport.
• Modesty at the beach: Avoid public nudity or topless sunbathing. When heading to or from the beach, ensure you are appropriately covered.
• Body language: The head is considered the highest and most sacred part of the body, so avoid touching anyone’s head. Conversely, the feet are viewed as the lowest and should not be pointed at people or sacred objects.
• Saving face: Thais deeply value politeness and composure. Smiling is an excellent way to win people over, as visible anger or arguments can cause embarrassment.
• Respect and protect the environment. To conserve the pristine nature of Koh Phangan's beaches and jungles, they encourage you to avoid using plastic bottles and bags if possible - rather, bring your own reusables.

By respecting these cultural conventions and adopting sustainable practices, you will not only enrich your travel experience but also show gratitude to the warm and welcoming Thai people. A few kind words in Thai will go a long way, too.

Passport / visa information

Most passport holders are eligible for a standard 30-day visa exemption upon arrival in Thailand, free of charge and without the need for prior application. However, they recommend checking with the Thai embassy or consulate in your home country to confirm if this applies to you. You can also refer to the official Thai immigration website or your government’s travel advisory site for up-to-date information.

If you wish to stay longer than 30 days, you can apply for a 30-day extension at the local immigration office on the island. The fee for this extension is 1,900 THB. Alternatively, you may choose to apply for a tourist visa at a Thai embassy before your arrival. Please note that undertaking a "border run" to extend your visa is not possible during multi-week retreats.

Travel insurance information

You are responsible for arranging their own travel, including flights, visas, and travel insurance. One Yoga Thailand strongly recommends purchasing travel insurance that covers trip cancellation and travel disruption, including illness.

Important information

Sometimes, One Yoga Thailand may take pictures or video recordings during courses. One Yoga may use these for marketing purposes. If you do not want to be included in these pictures or videos, please let them know, and they will make sure they are not using any pictures or videos of you. The use of alcohol and recreational drugs is prohibited during the retreats, including during free time. Breaking this policy will result in eviction from the course without being entitled to any refund.

Smoking is prohibited on the school’s premises, both indoors and outdoors. If you must smoke, then take a walk alone outside One Yoga campus and do not influence others who might want to quit smoking, neither by smell nor by sight. If you are attending a yoga teacher training course, you must attend all classes at the scheduled times and follow the teachers' instructions to receive a yoga teacher training certificate.