Embarking on a psychedelic journey is a deeply personal and transformative experience that requires thoughtful preparation. Whether you’re considering attending a psilocybin retreat or exploring other guided psychedelic therapies, preparing your mind, body, and spirit can profoundly enhance the outcomes. For our Psilocybin retreats in the Netherlands and Costa Rica, we now have a 6-week psychedelic preparation program in place for all our attendees coupled with 1:1 and group calls this gives our participants the best foundation before their journey.
This guide walks you through a quick basic step-by-step preparation process, equipping you with the tools and mindset needed to make the most of your journey.
Why Psychedelic Preparation Matters?
A well-prepared individual is more likely to have a safe and meaningful experience. Proper preparation can:
- Reduce anxiety, fear or uncertainty.
- Help with managing depressive symptoms.
- Foster a sense of readiness and intention.
- Increase the potential for lasting insights and breakthroughs.
- Help regulate the nervous system
- Begin the process inward
- Get an understanding of tools to help with challenging moments
By dedicating time to preparation, you create the conditions for a more profound, impactful and healing journey.
Step-by-Step Psychedelic Preparation Plan
Understand Your “Why”? The Power Of Intention
Before diving into any psychedelic experience, take time to reflect on your motivations. Ask yourself:
- What am I hoping to gain from this journey?
- Are there areas of my life where I seek clarity or healing?
- Am I open to whatever insights or experiences arise?
This introspection helps you set a clear and meaningful intention for your journey.
Cultivate An Open Mindset
A open mindset is about approaching the experience with openness and curiosity. Here’s how:
- Embrace Uncertainty: Understand that psychedelics can take you to unexpected places, and that’s part of the process.
- Welcome Discomfort: Personal growth often involves facing uncomfortable truths. Trust that these moments can lead to breakthroughs. The healing is in the feeling.
- Stay Curious: Approach the experience with an attitude of exploration and compassion rather than judgment.
Preparing The Set Or Mind
Your mental state plays a significant role in shaping your experience. Here are some ways to prepare:
- Set your lear Intentions: Write down your goals or questions for the journey. For example:
- “I want to better understand my feelings of anxiety.”
- “I seek to heal old wounds from my past.”
- Practice Visualisation: Imagine yourself in a safe and supportive setting, feeling calm and open.
- Breathwork: practices to help relax the mind and body
- Meditation: Cultivate a meditation practice to reduce anxiety, build concentration and presence
- Journalling: Keeping tracks of your feelings and reflecting on your thoughts can give you deeper insights into your process
Preparing The Body
Your physical health can influence the quality of your experience. Consider these steps:
- Adjust Your Diet: A few days before the experience, opt for lighter, nutrient-rich meals. Avoid heavy, processed, or other substances like alcohol.
- Get Adequate Sleep: Ensure your body is well-rested to handle the intensity of the journey.
- Stay Hydrated: Dehydration can affect your physical and emotional state, so drink plenty of water leading up to your session.
- Movement: Getting out in nature and moving with walking, movement, or yoga helps to prepare the body for the psychedelic
Emotional Preparation
Psychedelics often bring buried emotions to the surface. Here’s how to prepare:
- Journaling: Write about your current emotional state, any challenges you’re facing, and your hopes for the experience.
- Check In with Your Emotions: Spend time acknowledging how you feel without judgment.
- Communicate with Loved Ones: Share your plans with trusted friends or family to feel supported and grounded.
Create Supportive Practices
Integrating supportive practices into your routine can enhance your readiness.
Meditation
Daily meditation can help you develop presence and calm. Focus on breath awareness or guided meditations to build a sense of inner peace.
Journaling
Regular journaling allows you to process your thoughts and emotions. Use prompts like:
- “What fears or doubts do I have about this journey?”
- “What do I hope to release during this experience?”
Breathwork
Breathwork exercises can help you connect with your body and emotions. A simple practice know as the box breath or square breath:
- Inhale deeply for four counts.
- Hold your breath for four counts.
- Exhale slowly for six counts.
- Hold for a count of four.
Repeat for 5-10 minutes to calm your nervous system.
Plan for the Day Itself
Set yourself up for a successful experience by organizing the logistics ahead of time:
- Choose the Right Setting: Opt for a safe, quiet, and comfortable environment. If you’re attending a retreat the facilitators will provide this.
- Bring Essentials: Pack a journal, comfortable clothing, and any personal items that make you feel comfortable and safe.
- Inform Your Guide or facilitators: Share your intentions, hopes, and any concerns with your guide or facilitator.
Prepare for Integration
A psychedelic experience doesn’t end when the session is over. As we say life is the real ceremony. Integration is crucial for making lasting changes in your life. It’s important to have a plan for after. Following our retreats each participant gets a full integration plan and follow up calls with our facilitators.
- Schedule Time for Reflection: Allow space after your experience to process what arose.
- Join a Support Group: Connecting with others who’ve had similar experiences can be invaluable.
- Set Actionable Goals: Use the insights from your journey to make meaningful changes in your daily life.
- Contraction: Avoid stressful situations and give yourself plenty of time to ground after the experience. Sometimes coming down from a big experience can feel a little difficult so planning to up your self care following a retreat is important.
Common Questions About Psychedelic Preparation
How Long Should I Spend Preparing?
Ideally, you should start preparing at least 6 weeks in advance. This allows ample time to adjust your mindset and integrate supportive practices into your routine. It’s important to work on your intentions and tease these out with a experienced practitioner or therapist.
What If I Feel Nervous or Anxious?
Feeling nervous is completely normal. Practice grounding techniques like deep breathing or visualization, and remind yourself that you’re in a safe and supportive space.
Is It Okay to Have Specific Expectations?
It’s natural to have hopes for your journey, but try to stay open to unexpected insights or experiences. The real power is in letting go of Intentions right before the journey and surrendering to the experience. Sometimes we have the experience we need not necessarily the one we want.
The Value of Preparation
Proper preparation isn’t just about reducing anxiety; it’s about amplifying the potential for transformation. By following these steps, you’re creating a foundation for a journey that could profoundly impact your understanding of yourself and the world around you. This guide is a first step to preparation. On our retreats we arrange group and 1:1 preparation calls to make sure you have all the tools and understanding needed to embark on a transformational journey. These calls coupled with our new 6 week psychedelic preparation program give you a solid foundation to have a safe and meaningful experience.
Next Steps – Join Us On A Retreat!
If you’re ready to embark on a transformative psychedelic retreat why not check out our next upcoming retreats with our full preparation program.
Karl Stehelin
4 days ago
he whole experience was incredible from start to finish. The team created an atmosphere of complete trust and safety, always going above and beyond to support each participant with genuine care and presence. I left feeling like I had grown in ways I hadn't expected. I wholeheartedly recommend this retreat to anyone seeking a safe, professional, and deeply transformative experience.
Meghan Kelly
3 weeks ago
My experience with Inwardbound and the facilitator training program exceeded expectations on many levels. They handle every detail with great care, safety and integrity . This truly made the experience wonderful speaking for myself and I saw participants calm in the experience too. They have a wealth of knowledge and experience on top of that. True pioneers and models of this work. It was a great gift to be part. I left fulfilled and very grateful !
Katie Dillon
3 weeks ago
WHAT A GREAT EXPERIENCE!
I have nothing but positive things to say about the Inward Bound team and experience. Having undertaken many similar retreats in the past this one is where I have felt most supported. The focus on integration is hugely beneficial and we were guided through starting this process whilst at the center and continuing on after leaving. The team were a lovely mix of personalities and hugely passionate about what they do. The food was delicious and nutricious. The location and center was calm and peaceful. I would highly recommend Inward Bound. Thank you all.
I have nothing but positive things to say about the Inward Bound team and experience. Having undertaken many similar retreats in the past this one is where I have felt most supported. The focus on integration is hugely beneficial and we were guided through starting this process whilst at the center and continuing on after leaving. The team were a lovely mix of personalities and hugely passionate about what they do. The food was delicious and nutricious. The location and center was calm and peaceful. I would highly recommend Inward Bound. Thank you all.
Luca Sirio
4 weeks ago
Everything was perfectly organized and the atmosphere was so spiritual and safe. Would really recommend to anyone and I regret not having discovered this earlier in my life.
Sandra Viljoen
2 months ago
I attended a private retreat in Amsterdam with Luretta and Renee. It was my first time taking plant medication and experience with Psilocybin. I did not know what to expect. I researched a few options and I am so happy I chose Inwardbound! The level of professionalism, knowledge and experience was beyond my expectations. I couldn't imagine doing it any other way. The preparation leading up to the retreat and the support after the retreat was amazing. The facilitated ceremonies were exceptional and both facilitators held the space for an incredible experience. I highly recommend Inwardbound if you are considering a top notch experience and a deep meaningful personal transformation.
Arto Tienaho
2 months ago
I had worked in mental health for many years and heard about the latest research on psychedelic therapies. I found Inward Bound online and felt that this was a good fit for me. I was impressed with their dedication to the entire process from preparation to integration. It was a peak experience for me, my intentions were fulfilled 🙏 The entire team is thoughtful, caring, supportive and professional. You made me feel safe throughout, thank you and bless you all.
Rosie Maguire
3 months ago
From the beginning, safety, welcome and comfort. Just what you would like for a life-changing experience such as this. The retreat centre was a haven of natural beauty and the care given to participants ensured a wonderful, transformative experience. We are all different, and will experience the journey differently, but we all flourish in an environment of expertise, love, care, nurture and attentiveness and Inward Bound supply this, without a doubt. Cannot recommend highly enough. If you're considering this remarkable and transforative journey, these guys will give you everything you need to fly, and watch over you as you return to earth as well!
J S
3 months ago
Weeks after my trip to Costa Rica I am still daily experiencing the positive ripples of my experience with Rob and the Inwardbound team. There is so much rhetoric surrounding psychedelics that insist on the importance of set and setting, and I genuinely feel that Rob and the team cultivated this perfectly. The private villa was beautiful beyond belief, creating a sanctuary of healing and reflection. Our chef (and talented masseuse) prepared some of the most delicious meals I’ve had the privilege of enjoying. I’m still dreaming about the creamy noodle soup bowl we enjoyed on our third day. Local yoga teachers and soundbath healers added to the experience of restoration and wellbeing (thank you, Anto).
Our facilitator, Rob, brought an energy of ease and loving kindness to each of the day’s activities. The ceremony experience was performed with deep reverence and care. Through the challenge of digging deeper into my healing processes, Rob was a steady guide, knowing just when and how to speak, change the music, or to step back and trust the medicine.
It’s not always easy to trust, especially when taking a leap to try something so new and far outside my comfort zone. But Rob earned that trust. A true healer, I believe that my psychedelic experience was profoundly enhanced by the gentle knowing presence of Rob. I felt so held.
The conclusion of the experience was not one of abandonment. The integration process with Inwardbound has been one of continuous support. Through journaling prompts, books, exercises, group calls, and media references I have found myself able to make a lasting impact on my daily life through the insights I gained during my journeys.
Though I feel that I am still wholly entrenched in my journey of integration, I know that one day my path will lead me back to the wondrous experience of plant medicines.
There is no doubt in my mind that I will choose to do that future experience with Rob and the Inwardbound team.
Rob, thank you. The deep peace in my heart honours the deep peace in your heart. 💛J
Our facilitator, Rob, brought an energy of ease and loving kindness to each of the day’s activities. The ceremony experience was performed with deep reverence and care. Through the challenge of digging deeper into my healing processes, Rob was a steady guide, knowing just when and how to speak, change the music, or to step back and trust the medicine.
It’s not always easy to trust, especially when taking a leap to try something so new and far outside my comfort zone. But Rob earned that trust. A true healer, I believe that my psychedelic experience was profoundly enhanced by the gentle knowing presence of Rob. I felt so held.
The conclusion of the experience was not one of abandonment. The integration process with Inwardbound has been one of continuous support. Through journaling prompts, books, exercises, group calls, and media references I have found myself able to make a lasting impact on my daily life through the insights I gained during my journeys.
Though I feel that I am still wholly entrenched in my journey of integration, I know that one day my path will lead me back to the wondrous experience of plant medicines.
There is no doubt in my mind that I will choose to do that future experience with Rob and the Inwardbound team.
Rob, thank you. The deep peace in my heart honours the deep peace in your heart. 💛J
Fabian Frey
5 months ago
Words can’t describe this experience. Truly life-changing! From the very first meeting in Amsterdam to the farewell after the retreat - it felt surprisingly deeply familiar. The entire team created an incredibly warm, nurturing and respectful space allowing me to fully surrender and open myself to the experience.
Although I was nervous at first about attending the retreat with complete strangers and sharing such a personal journey, I have to say that this was exactly what made the experience so special. Each and every person influenced my journey in their own unique and beautiful way, and I wouldn’t want it any other way. I was especially grateful to experience two ceremonies, as this allowed me to go deeper into my journey.
Also, the food at the retreat was incredible. I have eaten at vegan restaurants that didn’t serve food nearly as delicious. I enjoyed every single meal, without exception.
I am so grateful for this magical experience and often think back to it, the people and what it thought me about myself. I couldn’t recommend it more.
Although I was nervous at first about attending the retreat with complete strangers and sharing such a personal journey, I have to say that this was exactly what made the experience so special. Each and every person influenced my journey in their own unique and beautiful way, and I wouldn’t want it any other way. I was especially grateful to experience two ceremonies, as this allowed me to go deeper into my journey.
Also, the food at the retreat was incredible. I have eaten at vegan restaurants that didn’t serve food nearly as delicious. I enjoyed every single meal, without exception.
I am so grateful for this magical experience and often think back to it, the people and what it thought me about myself. I couldn’t recommend it more.
Robert Tolan
8 months ago
I had an amazing experience at Inwardbound. Everything was great, from the pre-retreat preparation to the retreat itself, and I would very highly recommend Inwardbound.
David Pemberton
8 months ago
Incredible experience. I felt safe and in very good hands. The highly skilled and experienced facilitators create an exceptionally loving and compassionate environment to support your journey. Cannot recommend highly enough.
Karyn Fleck
10 months ago
This training was so much more than I expected. I learned everything I came here to learn but didn’t expect the deep connections that were a wonderful byproduct of the way the team put together the training. I am so very grateful.
Richard Earley
10 months ago
Wonderful team, idyllic settings, beautifully held ceremonies. So much more than a psilocybin experience. If you're looking to do a retreat or train as a facilitator, I can't recommend Inward Bound enough.
Orla Dargan
10 months ago
I attended this course last week.
Day 1 was a waste as I was exhausted; my room had been sweltering and the mattress was bad. I slept for the next 2 nights on a mattress I dragged up from the common room on the floor and organised fans early in the evening to try to cool the room down. I never complained.
The first experience was, therefore, wasted on me. I have a bad left ear. The music had me in great discomfort and I was not allowed to leave. I never complained.
I had a useful experience the next day, giving clarity to certain events. Again, I was "awake" within a short space of time - I had forgotten to take off my watch - and used the time to relax and plan. I also observed people around me, including the complainant below. The music was in lower frequencies.
On the final day there was a group meeting. Unfortunately, there was a clinical incident involving the unilateral application of safety rules put in place to safeguard patients in a vulnerable state - leading to the iotrogenic harm of the patient's mental health.
When it became clear that one patient was making continuous targetted unpleasant references towards another in the group, me, staff did not intervene and, indeed, chastised the targetted patient.
The therapist failed in their obligation to maintain patient safety in failing to address the situation appropriately.
Not only did the therapist fail to safeguard the targetted patient, they also failed to recognise this specific scenario fell under the same umbrella that the patient expressly came to the treatment facility for, thus adding to the compound traumatisarion. The incident would be classified as a harmful incident.
As I could see the abuse was being encouraged to continue, I left the room. I felt very threatened.
Thereafter, I made sure I was never on my own and was the first in the taxi to depart. I left very shook and angry.
During and following the weekend I developed severe gastro enteritis and a skin rash on my face and back. I was admitted to hospital where I spent c. 5 days on IV fluids to clear out my system and stop the vomiting. I knew I was gluten intolerant and had informed the retreat. I am extremely careful to avoid gluten. I am awaiting the result of a stomach biopsy for celiac disease - which was ordered by the professor/consultant, given my symptoms. I have since read that the type of mushroom used may be grown in a barley type media in grow operations. The medical bills, so far, are over €3.5k.
All in all, what can I say? Not the worst experience of my life, but something I did certainly not need.
Day 1 was a waste as I was exhausted; my room had been sweltering and the mattress was bad. I slept for the next 2 nights on a mattress I dragged up from the common room on the floor and organised fans early in the evening to try to cool the room down. I never complained.
The first experience was, therefore, wasted on me. I have a bad left ear. The music had me in great discomfort and I was not allowed to leave. I never complained.
I had a useful experience the next day, giving clarity to certain events. Again, I was "awake" within a short space of time - I had forgotten to take off my watch - and used the time to relax and plan. I also observed people around me, including the complainant below. The music was in lower frequencies.
On the final day there was a group meeting. Unfortunately, there was a clinical incident involving the unilateral application of safety rules put in place to safeguard patients in a vulnerable state - leading to the iotrogenic harm of the patient's mental health.
When it became clear that one patient was making continuous targetted unpleasant references towards another in the group, me, staff did not intervene and, indeed, chastised the targetted patient.
The therapist failed in their obligation to maintain patient safety in failing to address the situation appropriately.
Not only did the therapist fail to safeguard the targetted patient, they also failed to recognise this specific scenario fell under the same umbrella that the patient expressly came to the treatment facility for, thus adding to the compound traumatisarion. The incident would be classified as a harmful incident.
As I could see the abuse was being encouraged to continue, I left the room. I felt very threatened.
Thereafter, I made sure I was never on my own and was the first in the taxi to depart. I left very shook and angry.
During and following the weekend I developed severe gastro enteritis and a skin rash on my face and back. I was admitted to hospital where I spent c. 5 days on IV fluids to clear out my system and stop the vomiting. I knew I was gluten intolerant and had informed the retreat. I am extremely careful to avoid gluten. I am awaiting the result of a stomach biopsy for celiac disease - which was ordered by the professor/consultant, given my symptoms. I have since read that the type of mushroom used may be grown in a barley type media in grow operations. The medical bills, so far, are over €3.5k.
All in all, what can I say? Not the worst experience of my life, but something I did certainly not need.
A Horovitz (Vegastoycentral69)
11 months ago
What a great group of facilitators! Rob and his staff are top notch! I highly recommend this retreat and I’m already considering my next one in the Netherlands. Thank you for a lasting impact!
Ellie Rome
11 months ago
I am so grateful for this experience! Rob and Inward Bound team are phenomenal. As a solo female traveler and new to Inwardbound I felt so safe, so held, and taken care of. I had such a profound experience of healing and receiving. The venue was out of this world! If you're on the fence, I would say trust and do it! It is SO worth it! One of My favorite parts is the people the team and community and connections made and lots of laughter.
Helena Vigodsky
12 months ago
This is a truly 5 star experience from start to finish. It starts with the pre-retreat organizational steps which were well organized and communicated so felt well prepared and informed going in. The retreat itself was amazing in a beautiful place which I didn't want to leave at the end. So much care, love, compassion and understanding from the facilitators Rob, Darragh and Tiziana🙏. The retreat was hugely beneficial. Highly recommended to everyone. Thank you, Inwardbound team❤️
DAVID PRICE
1 year ago
The Inwardbound Team are nothing short of exceptional. The facility is first rate, perfectly situated for such a retreat. The preparation, the ceremonies, and especially the integration classes afterwards were perfectly planned, and created the ideal conditions for the best possible experience for me. They contributed to a fabulous group experience that could not have been better. If you are looking to explore this type of therapy, I highly recommend you consider Inwardbound.
John Waddington
1 year ago
I am incredibly thankful to Rob and his team at Inwardbound. Through their patient and careful guidance I found a fundamental part of me that I had lost. Or more accurately have been denying myself. A profound breakthrough that I could not have discovered by myself. It took the medicine and the incredible integration work they provide for my breakthrough. Thank you guys so much!
Oliver Morahan
1 year ago
I attended Inwardbound not knowing what to expect and with no experience of psychedelic therapy. The beautiful setting and devoted staff made this a hugely positive and affirming experience. The course allowed a balance of group support through exercise,movement,music and talk with emphases on each individuals experience and response around ceremony.While my response to ceremony was somewhat muted overall, the encouragement and care of the therapists has left a lasting feeling of progress and renewal.
Matt B
1 year ago
Words can’t really capture what the Inwardbound retreat was like. The venue is a perfect spot in the middle of nature. The food was exceptional. There’s an extremely confident and charming cat.
The people are the thing that makes it though. On the retreat you develop this unique relationship with a group of people who were strangers to you the day before. And the facilitators are just so attuned to what is going on- you feel safe and supported in whatever personal journey you go on.
The people are the thing that makes it though. On the retreat you develop this unique relationship with a group of people who were strangers to you the day before. And the facilitators are just so attuned to what is going on- you feel safe and supported in whatever personal journey you go on.
Hugh MacKinnon
1 year ago
This was a wonderful retreat. Beautiful setting, amazing facilitators and delicious food. I'd highly recommend.
Isaac Horowitz
1 year ago
This is by far the best experience I’ve could’ve asked for. Amazing facilitators. Amazing location. Amazing people
And don’t forget about the amazing journey They were able to guide us on.
Highly recommended for anyone that wants to make a transformation in their life
And don’t forget about the amazing journey They were able to guide us on.
Highly recommended for anyone that wants to make a transformation in their life
Response from the owner 1 year ago
Wonderful to have you on the retreat Isaac. Thanks for the review and you're always welcome back
Ultan Molloy
2 years ago
Fantastic and life affirming experience beautifully curated over months by the inbound team. Thank you!
Response from the owner 1 year ago
It was an absolute pleasure to have you on the retreat Ultan. Wishing you all the success going forward and you're always welcome on our retreats.
Orsolya Gabriel
2 years ago
It was my very first experience both with Inwardbound and with psilocybin. I cannot imagine how could it be better or more transforming than it was. In all aspect – it was perfect!
The venue was great, providing all one needs for a retreat like this: beautiful nature, comfortable room, spacious common spaces, delicious healthy food, etc.
I am forever grateful to the amazing Inwardbound team (Rob, Helena and Kalyani) for creating this safe, loving and supportive ceremonial space that allowed me to have this magical, l ife changing experience.
What a profound journey!
The venue was great, providing all one needs for a retreat like this: beautiful nature, comfortable room, spacious common spaces, delicious healthy food, etc.
I am forever grateful to the amazing Inwardbound team (Rob, Helena and Kalyani) for creating this safe, loving and supportive ceremonial space that allowed me to have this magical, l ife changing experience.
What a profound journey!
Renata Mikolajczyk
2 years ago
I participated in a 5-day psilocybin retreat in the Netherlands. I had a profound experience under the influence of the mushrooms, but equally important was the presence, advice, support and all the activities offered by the therapists/facilitators. They are amazing people, experienced and professional, passionate about what they do and dedicated to ensuring the best, safest and most inspiring setting. Thanks to them, I believe, I can process and integrate the psilocybin experience in a way most beneficial for my healing and growth. They helped me understand how important it is to work with the body, to take a more holistic approach to healing and lifestyle, and they showed me ways to do it. I am immensely grateful not only for the safety they provided, but also for the joy, music, movement and companionship. I can recommend Inwardbound to anyone wanting to experience psilocybin.
Lauri Tuomisto
2 years ago
My experience in all was transforming , even life changing. The inwardbound provided the perfect conditions including the caring professionals and personnel, well thought process in total, beautiful location and what not. That all formed a unique container in which I felt safe, and in good professional hands. You and your own quest remain the central part of everything but they sure provide all the resources and support you would expect to need to succeed. My recommendations and good luck !
Banacinn
3 years ago
It's hard to put into words how profound this extraordinary experience was. Several weeks afterwards, I am still processing and unravelling the wonder of it.
The team, headed by Darragh, are such a special combination of truly dedicated and extraordinary people, whose ability to hold space cannot be matched. I really appreciated the equal mix of male and female facilitators - something I hadn't fully grasped the importance of during the experience, but I am so, so grateful for in hindsight.
Truly the best money you will ever spend. The depth of the collective experience and group sharing was profound. I have so much gratitude to everyone who participated, and of course to the plant medicine that knows all 🍄
The team, headed by Darragh, are such a special combination of truly dedicated and extraordinary people, whose ability to hold space cannot be matched. I really appreciated the equal mix of male and female facilitators - something I hadn't fully grasped the importance of during the experience, but I am so, so grateful for in hindsight.
Truly the best money you will ever spend. The depth of the collective experience and group sharing was profound. I have so much gratitude to everyone who participated, and of course to the plant medicine that knows all 🍄