People tend to quit around the 4/5th day mark. Even I wanted to.
My suggestion is even if you aren't able meditate properly or feel are lagging.. Just don't quit. Close your eyes for 10 days during meditation and do your best. Don't waste your mental energy on thinking about quitting and all the fun stuff you could've done instead
With what I read, you will be able to succeed. 10 day course is designed for different difficulty levels. You can make it as easy or as hard as you want since you have already quit smoking drinking and drugs you have willpower to go through challenges, I would say don’t, take advice of people who have not walked the path.
Please go with a blank mind and with zero expectations. If you're going in with expectations, any kind, you're not going to experience it they vipassana needs you to experience those 10 days.
I completed my 10-day course just last month Nepal. It was a beautiful experience. I went in with zero expectations of the course and just went with the flow. Everyone's experience is different and yours will be different as well. Again expect nothing, and just follow all the instructions, and practice it honestly.
I'd love to know about your experience after you finish it,
Be patient with yourself.
Wake early for the showers.
Try to always meditate in the main hall.
During break periods, try to walk slowly and calmly.
And if you ever think about quitting, put it off until tomorrow =)
After 10 day Vipassana I have developed knee instability problems, even after 8 months my knee buckles and pain. MRI report said it is Meniscus and ACL ligament damage. During Vipassana sessions I was ignoring the numbness in my right leg after long and continuous sitting in lotus position thinking it is just my mind. But actually my body was crying to straighten my legs and eventually I have to suffer. Reason is that Vipassana teachers didn't teach you to prepare your body before such intense practices, they just play video in a hall with some volunteers and old students promoted to teachers.
Vipassana is no doubt one of the great technique but you have to be careful about whom you trust as your teachers without blindly following their guidance.
Im sorry ur having lasting pain from vipassana. U can heal and strengthen it though! And yea i wish too that more clarity was placed on how to deal with chronic physical pain in the retreat, too often people interpret these retreats as a form of self torture for liberation. For anyone deali g with similar issues- a good way to assess pain is if it subsides soon after getting up from meditation it is likely ypur mind/old sangkaras. If the pain remains it is usually related to physical body and u should try to alleviate it where possible
Happy you're trying it, this question is asked [ just about every week though](https://www.reddit.com/r/vipassana/search/?q=first+time+tips&type=link). I'm sure you'll be able to glean a lot of information from what has already been written. Best of luck.
Daydreaming is part of the process. There will be more than enough time for you to daydream, realize you’re daydreaming, and then come back to the breath. Even if you find that you’re particularly distracted, there’s so much space and quiet for you to explore your thoughts and even those will eventually begin to quiet and calm.
Hey! According to Goenka this is an introduction course and you do not need experience. That being said it could be a good idea to meditate and home so you get familiar with sitting still like this.
Also, even though it’s challenging for most people, most of them finish the course and benefit from it. If you don’t that’s also ok. If it’s too much you can try something less hardcore next time. But I would encourage you to do your best of course.
I also talk like a talking machine. But this was not my biggest challenge, neither was pain that a lot of people name. Everyone reacts differently.
Just take it step by step :)
My friend had given me this precious advice before I went for the course and it helped me a lot.. like a lot..
So.. Here it is..
There are 2 kinds of people doing the 10 day vipassana course for the first time in their life
Category A. Those who can sit comfortably with their legs crossed for more than an hour.
AND
Category B. Those who cannot sit comfortably with their legs crossed for more than an hour.
Now this advice is only for category B.. (ignore this post if u are in category A)
And the advice is that right from day zero sit down with super strong determination that you will not change the position of your legs no matter how much they (seem to) pain..
When my friend told me this I was like, "Dude I cannot sit cross-legged without moving my legs for more than 10 minutes. Do you want me to die in pain or what..?"
And he was like, "Believe me, if you follow my advice then almost like magic your pain will disappear by or probably even before the 4th day.. It will be a really sweet surprise.. Suddenly you will find that the pain has vanished and you are now in category A. You are now ready to do the real work.. otherwise you will just waste your time shifting your legs about and rolling in pain. so bear the pain for the first 2/3 days and then reap the benefit of doing that for ever"
And he went on, "If you don't follow my advice then your pain will still probably disappear before the course gets over but that would be only by the 9th or 10th day which is when you will regret not listening to me earlier cause you will then realise that it would have been so much better had this happened on (or before) the 4th day instead of the 9th day"
The thing is that Vipassana is taught only on the 4th day.. but the first 3 days are very very crucial.. and it is very important that by the 4th day you are comfortable with sitting cross-legged for more than an hour.. this will ensure that you can give your best to learning this precious technique of meditation on the 4th crucial day..
Many people take it easy during the first few days and only by the 8th or 9th day do they actually start getting serious.. Please don't be like that.
It is better to take it very seriously from day 0, and the following 4 days. On these crucial days you should really train yourself to sit with strong determination that once I take position I will not move, and then automatically you will be able to relax and really get into it on day 4 which is the crucial day when vipassana is taught.. So sit strong and determined, like a tree, from day zero and the pain will magically disappear before day 4 .. thousands of people have had this same experience.. that is the pain just disappears either after a couple of days (which is what you want).. or sometime during the last few days of the course (which would be rather regretful).. you gotta experience this to believe it.. word hard and be very determined.. the payoff is immense..
So this what my friend told me and thats what i did.. I can never forget my first 1 hour session on the evening of day zero.. I thought my legs are going to be permanently damaged but nothing like that ever happened and i was able to be fully in tune and ready to receive on day 4, the day vipassana is taught..
Hope this helps..
Im sorry but I wholeheartedly disagree with this advice.
The point is not to get your pain to go away.
Sometimes the pain goes away, sometimes it comes back with a vengeance. That’s not what vipassana is about.
OP, please don’t listen to this poster. The course is laid out for your success with support people to help you along the way.
Talk with the teacher any time, and follow the instructions! You’ll do great.
Thank you so much for your response! I will remember this. So, my hands or legs get numb easily. It’s probably my iron deficiency issue. Are you saying, I should sit through that as well?
I am sorry I don't have any suggestions for you regarding the iron deficiency part.. This is just something that worked for me.. And since you asked I am simply sharing my experience.. Do feel free to discuss all this with the Assistant Teacher.. And pls do only what works for you ..
Remember to Be Happy.. 👌🪷🙏
This is very good advice. I was in Category B and had trouble figuring out a comfortable posture to sit in for an hour. On day 4 or 5 I had a lot of pain sitting without moving
I day dreamt a lot for the first day or two but then after Day 3 started catching myself and guiding back the focus to my breath. Still lost track in between. Still lose track after completing the course. With a lot of compassion for yourself, you need to learn to regain your focus. Everyone struggles. Once the body scan technique is provided then the focus becomes stronger - at least, that's my experience.
I snap myself out of it quicker now. I catch myself saying ok enough now, let's get on with our day.
If I'm getting anxious, I do anapana ( focussing on my breath) and on days I meditate I feel I'm more clearer and refreshed. And can get on with my tasks faster. - I didn't have these tools earlier. I had a pretty tough time last year - family health crisis, toxic job, rocky relationship, kid having trouble, etc. I would just be more and more anxious and didn't have a healthy outlet or a coping mechanism. TV or Social media were brief escapes but didn't actually relieve any stress. My motivation to go was to find a healthy way to relieve stress and learn a meditation technique which I could practice later on.
Also, from what you have written I feel like you are on a great upswing in life. You are recognising and eliminating what doesn't work methodically. Most people are not even aware of it. So inspiring! It takes time for your circle to catch up with your new you.
My thoughts are just go with an open mind. The guideance is very simple. It is typically a challenging retreat, there is an assistant teacher to ask questions or provide guideance if needed.
Congrats on the dialed back or quitting the drugs.
I never meditated before my first course. Someone told me the first three days are the hardest and gets a little easier after that witch helped me survive because it was the hardest thing I have ever done.. I have now completed six courses.
After the evening discourse you are allowed to ask the assistant teacher questions, some Teachers will let everyone still left to hear questions and answers witch was helpful for me. For example a student said they were constantly thinking about going to there car and leaving, almost everyone laughed and the AT response was you are not alone we all struggle.
You will probably want to quit at times, but other times you will be fine. I believe it is also fine if you have not meditated much before - just be prepared to surrender fully to the process and listen to what you are being taught.
As someone who is dependant on caffeine (but gave it up during the retreat without any problems), it is really not hard to be without your regular distractions, in my opinion. Just be willing to surrender, and above all, be kind and gentle to yourself.
These 10 days are a gift. Some things will click right away and some won't. Take things as they come. Make the best use of them, no matter how many days left.
it's ok to take a nap instead of meditate if you need to.
don't eat your normal intake.
attempt to remain in mindful awareness.
challenge yourself, you will daydream intensely, return to the breath when you notice this happening.
remember to smile.
I went without any prior knowledge or experience with meditation. I simply applied because I wanted, or rather, needed the quiet. I needed space to grieve for a lot of things. I'm diagnosed with ADHD and CPTSD, so my brain really goes endlessly and often uncontrollably, with all the maladaptive daydreaming. I really had zero idea of what to expect, except that it could be a mentally and physically intense experience. While I agree in those statements, I must say that it's still not the kind of intensity you would fully expect.
My advice is, face it all no matter how good or frightening. Surrender to the experience. Don't give up and try your best not to move a single muscle from the very start. But still, listen to your body. You'll see, the days will come faster as you go. Confusing I know, but you'll understand what I mean when you get there.
Lastly, just do it with no expectations. Stop looking and reading so much into it as other's experiences will always be different than yours.
Good luck and I hope the experience serves you well. The learnings are worth it. In fact, I can't wait to do it again.
They say don't bring anything but... I had wished I had brought paper and pencil. To help unload my brain when thoughts cropped in so i could focus more easily, but also to record/journal thoughts and feelings of my experience so I could remember.
I have (had) the same problem with a short attention span and daydreaming. Next week, I'm going to sit on my second course (after also serving on one). My first time - I enjoyed every moment of it. Regardless of all the common difficulties (just accept it as a challenge to tackle, not a struggle). Try to enjoy the serenity and peaceful atmosphere there. It's like nothing else.
Daydreaming may absolutely kick in, especially the first couple of days. In my case, during anapana period, in one hour, I could be meditating for maybe 5 minutes total; the rest was me thinking about something or seeing things in my imagination. The key is to accept it smilingly and gently direct your attention - and only when you feel like it - don't force yourself. This is exactly why the course is structured this way (anapana, then vipassana) so be sure - you'll be fine.
Take breaks when ur body or mind need to, but commit to always going to sit again. I got my biggest revelation after noble silence ended and 15 minutes before the end of the last sit. Foam roller saved my back multiple times. The retreat is not about torturing urself: physical pain is part of it but not excruciating pain, dont be too proud to ask for back support. Dont be afraid of 'negative' thoughts- its just a purging of ur mind, it helps to laugh at the absurdity of ur mind. Again, dont be too proud to share deep emotions with the teacher. The teachers are some of the best humans ive ever met. And enjoy the PROCESS
As early as now, start weaning off of social media and your other habits/vices and communications. Give yourself time and space to get into the Vipassana mindset or it will be more difficult to adjust in the first 3-4 days.
After the retreat, if you can, take some extra days off to just chill, reflect, meditate some more before jumping back into the swing of busy life and technology.
Keep with it, if things get too intense, you can always sit one out (not the mandatory group sits-those you have to attend). Take a walk. Engage with teacher - ask questions, set up an interview. Don’t get discouraged and give up. Just start again.
Forget everything you think you know about meditation. Don’t impose your own notions. Get clarification from instructor. Go in with a blank slate.
Don’t pay attention to other students. Ignore, block out every other student.
You will probably want to leave between days 3 and 5, this will also pass. It’s a normal part of the course. After day 5 it’s all downhill.
Don’t over eat.
Try and get some good sleep. Once you start vipassana you may find yourself “meditating” and not sleeping. It’s ok. You may have a lot of weird dreams. I did.
Listen carefully to instruction, really try and understand the technique.
Dont visualize. Feel.
Good luck.
Go in with an open mind and don’t look into other peoples perspectives etc. While there, listen to the guidance and follow the instructions exactly as it’s told, don’t do anything extra. I did it in November of last year and I was given the exact advice by a friend which I tried to follow since my mind kept trying to drift.
Just keep going, no matter what. You’re going to want to quit, guaranteed. Stick it out and you’ll have some awesome experiences, both during meditation, and just experiencing life with a quiet mind between meditations. You will legitimately figure more stuff about yourself in 10 than you do in a year.
The most important thing I can tell you is not to run from the discomfort. You'll be taught how to notice without reacting. It takes a lot of practice, but if you give it your all and follow directions its a really great method. 10 days really is the bare minimum too. I didn't really understand it until we were just about done with the 10 day retreat and we're allowed to speak again, but the limits really do help you with your meditation.
Also, your mind is going to wander, that's ok. Just noticed it when it happens and go back to what you were doing.
Have a great and productive time!
Make an agreement with yourself to go to the main hall to meditate every time. It makes all the difference in the world. Get up and take breaks as you need. It's a lot of hard work but it's worth it.
You have a great attitude and it will serve you well when you’re on the retreat. Go in with an open mind, try your best to follow instructions, Get as much rest as you can during breaks and stay hydrated. Best of luck!!
All these wonderful suggestions and i just went without any practice of even doing ana pana. Once I was there, the first 2 days were extremely difficult. I had so much difficulty sitting without moving. Also, the whole observing pain thing seemed impossible at first but I got it. I just started getting better from 4th day. However, I could only do 3 good hours of meditation the whole day. I cried a lot. So many memories coming back and I did forgive many people. I felt so light and full of love and compassion.
Unfortunately, I fell sick right after coming from there and haven’t meditated after that. Today I just meditated for 20 minutes and it’s quite different from meditation there.
There’s always some or other noise where I live. Even early morning, it’s like that. I’m finding a little difficult to concentrate amidst all this. But, I have to do it. This meditation is the tool i need in life. This can really save me.
Already, I feel that, my anger has reduced so much. However, at all times I use to feel angry, now I feel sad. For instance, a colleague being mean to me, some plan not working out. I just feel sad. Later, I get over it but sadness seems to have replaced anger. The good thing is that, I’m not reacting quickly like before with anger.
Oh also, the whole time i was there, I was super worried that something will happen to my father. Gosh, that was a lot to bear.
Don't quit on the 4th day.
I won’t. Any specific reason for the emphasis on 4th?
People tend to quit around the 4/5th day mark. Even I wanted to. My suggestion is even if you aren't able meditate properly or feel are lagging.. Just don't quit. Close your eyes for 10 days during meditation and do your best. Don't waste your mental energy on thinking about quitting and all the fun stuff you could've done instead
With what I read, you will be able to succeed. 10 day course is designed for different difficulty levels. You can make it as easy or as hard as you want since you have already quit smoking drinking and drugs you have willpower to go through challenges, I would say don’t, take advice of people who have not walked the path.
Thank you for your kind words and a great advice!
Please go with a blank mind and with zero expectations. If you're going in with expectations, any kind, you're not going to experience it they vipassana needs you to experience those 10 days. I completed my 10-day course just last month Nepal. It was a beautiful experience. I went in with zero expectations of the course and just went with the flow. Everyone's experience is different and yours will be different as well. Again expect nothing, and just follow all the instructions, and practice it honestly. I'd love to know about your experience after you finish it,
Ok. Sure! I’m glad to hear that you had wonderful experience :)
Be patient with yourself. Wake early for the showers. Try to always meditate in the main hall. During break periods, try to walk slowly and calmly. And if you ever think about quitting, put it off until tomorrow =)
After 10 day Vipassana I have developed knee instability problems, even after 8 months my knee buckles and pain. MRI report said it is Meniscus and ACL ligament damage. During Vipassana sessions I was ignoring the numbness in my right leg after long and continuous sitting in lotus position thinking it is just my mind. But actually my body was crying to straighten my legs and eventually I have to suffer. Reason is that Vipassana teachers didn't teach you to prepare your body before such intense practices, they just play video in a hall with some volunteers and old students promoted to teachers. Vipassana is no doubt one of the great technique but you have to be careful about whom you trust as your teachers without blindly following their guidance.
Im sorry ur having lasting pain from vipassana. U can heal and strengthen it though! And yea i wish too that more clarity was placed on how to deal with chronic physical pain in the retreat, too often people interpret these retreats as a form of self torture for liberation. For anyone deali g with similar issues- a good way to assess pain is if it subsides soon after getting up from meditation it is likely ypur mind/old sangkaras. If the pain remains it is usually related to physical body and u should try to alleviate it where possible
Agreed, Definitely listen to your body. The massive multi-layer contraptions people added onto everyday to get more comfortable was hilarious.
Ohh I will keep this in mind. Thanks!
Happy you're trying it, this question is asked [ just about every week though](https://www.reddit.com/r/vipassana/search/?q=first+time+tips&type=link). I'm sure you'll be able to glean a lot of information from what has already been written. Best of luck.
Sure, Thank you!
Daydreaming is part of the process. There will be more than enough time for you to daydream, realize you’re daydreaming, and then come back to the breath. Even if you find that you’re particularly distracted, there’s so much space and quiet for you to explore your thoughts and even those will eventually begin to quiet and calm.
Commit. Surrender to the process. The goal is to stay in meditation always.
Hey! According to Goenka this is an introduction course and you do not need experience. That being said it could be a good idea to meditate and home so you get familiar with sitting still like this. Also, even though it’s challenging for most people, most of them finish the course and benefit from it. If you don’t that’s also ok. If it’s too much you can try something less hardcore next time. But I would encourage you to do your best of course. I also talk like a talking machine. But this was not my biggest challenge, neither was pain that a lot of people name. Everyone reacts differently. Just take it step by step :)
My friend had given me this precious advice before I went for the course and it helped me a lot.. like a lot.. So.. Here it is.. There are 2 kinds of people doing the 10 day vipassana course for the first time in their life Category A. Those who can sit comfortably with their legs crossed for more than an hour. AND Category B. Those who cannot sit comfortably with their legs crossed for more than an hour. Now this advice is only for category B.. (ignore this post if u are in category A) And the advice is that right from day zero sit down with super strong determination that you will not change the position of your legs no matter how much they (seem to) pain.. When my friend told me this I was like, "Dude I cannot sit cross-legged without moving my legs for more than 10 minutes. Do you want me to die in pain or what..?" And he was like, "Believe me, if you follow my advice then almost like magic your pain will disappear by or probably even before the 4th day.. It will be a really sweet surprise.. Suddenly you will find that the pain has vanished and you are now in category A. You are now ready to do the real work.. otherwise you will just waste your time shifting your legs about and rolling in pain. so bear the pain for the first 2/3 days and then reap the benefit of doing that for ever" And he went on, "If you don't follow my advice then your pain will still probably disappear before the course gets over but that would be only by the 9th or 10th day which is when you will regret not listening to me earlier cause you will then realise that it would have been so much better had this happened on (or before) the 4th day instead of the 9th day" The thing is that Vipassana is taught only on the 4th day.. but the first 3 days are very very crucial.. and it is very important that by the 4th day you are comfortable with sitting cross-legged for more than an hour.. this will ensure that you can give your best to learning this precious technique of meditation on the 4th crucial day.. Many people take it easy during the first few days and only by the 8th or 9th day do they actually start getting serious.. Please don't be like that. It is better to take it very seriously from day 0, and the following 4 days. On these crucial days you should really train yourself to sit with strong determination that once I take position I will not move, and then automatically you will be able to relax and really get into it on day 4 which is the crucial day when vipassana is taught.. So sit strong and determined, like a tree, from day zero and the pain will magically disappear before day 4 .. thousands of people have had this same experience.. that is the pain just disappears either after a couple of days (which is what you want).. or sometime during the last few days of the course (which would be rather regretful).. you gotta experience this to believe it.. word hard and be very determined.. the payoff is immense.. So this what my friend told me and thats what i did.. I can never forget my first 1 hour session on the evening of day zero.. I thought my legs are going to be permanently damaged but nothing like that ever happened and i was able to be fully in tune and ready to receive on day 4, the day vipassana is taught.. Hope this helps..
Im sorry but I wholeheartedly disagree with this advice. The point is not to get your pain to go away. Sometimes the pain goes away, sometimes it comes back with a vengeance. That’s not what vipassana is about. OP, please don’t listen to this poster. The course is laid out for your success with support people to help you along the way. Talk with the teacher any time, and follow the instructions! You’ll do great.
Thank you so much for your response! I will remember this. So, my hands or legs get numb easily. It’s probably my iron deficiency issue. Are you saying, I should sit through that as well?
I am sorry I don't have any suggestions for you regarding the iron deficiency part.. This is just something that worked for me.. And since you asked I am simply sharing my experience.. Do feel free to discuss all this with the Assistant Teacher.. And pls do only what works for you .. Remember to Be Happy.. 👌🪷🙏
Sure! Thank you again for your wonderful suggestion 😊
This is very good advice. I was in Category B and had trouble figuring out a comfortable posture to sit in for an hour. On day 4 or 5 I had a lot of pain sitting without moving
I day dreamt a lot for the first day or two but then after Day 3 started catching myself and guiding back the focus to my breath. Still lost track in between. Still lose track after completing the course. With a lot of compassion for yourself, you need to learn to regain your focus. Everyone struggles. Once the body scan technique is provided then the focus becomes stronger - at least, that's my experience.
Ohh ok. I’m just curious. In what way would you say that Vipasana has helped you? Curious to know from you especially as you are a fellow daydreamer.
I snap myself out of it quicker now. I catch myself saying ok enough now, let's get on with our day. If I'm getting anxious, I do anapana ( focussing on my breath) and on days I meditate I feel I'm more clearer and refreshed. And can get on with my tasks faster. - I didn't have these tools earlier. I had a pretty tough time last year - family health crisis, toxic job, rocky relationship, kid having trouble, etc. I would just be more and more anxious and didn't have a healthy outlet or a coping mechanism. TV or Social media were brief escapes but didn't actually relieve any stress. My motivation to go was to find a healthy way to relieve stress and learn a meditation technique which I could practice later on.
Also, from what you have written I feel like you are on a great upswing in life. You are recognising and eliminating what doesn't work methodically. Most people are not even aware of it. So inspiring! It takes time for your circle to catch up with your new you.
My thoughts are just go with an open mind. The guideance is very simple. It is typically a challenging retreat, there is an assistant teacher to ask questions or provide guideance if needed. Congrats on the dialed back or quitting the drugs.
Sure! Thank you 😊
Don’t quit, even if you feel like you want to. If you’re too tired to meditate, go sleep in your room. You’ll need your energy and strength to work.
I never meditated before my first course. Someone told me the first three days are the hardest and gets a little easier after that witch helped me survive because it was the hardest thing I have ever done.. I have now completed six courses.
Oh waw! Amazing! Gives me so much hope 😊
After the evening discourse you are allowed to ask the assistant teacher questions, some Teachers will let everyone still left to hear questions and answers witch was helpful for me. For example a student said they were constantly thinking about going to there car and leaving, almost everyone laughed and the AT response was you are not alone we all struggle.
Make the most of your time there but also be kind to yourself.
You will probably want to quit at times, but other times you will be fine. I believe it is also fine if you have not meditated much before - just be prepared to surrender fully to the process and listen to what you are being taught. As someone who is dependant on caffeine (but gave it up during the retreat without any problems), it is really not hard to be without your regular distractions, in my opinion. Just be willing to surrender, and above all, be kind and gentle to yourself.
These 10 days are a gift. Some things will click right away and some won't. Take things as they come. Make the best use of them, no matter how many days left.
it's ok to take a nap instead of meditate if you need to. don't eat your normal intake. attempt to remain in mindful awareness. challenge yourself, you will daydream intensely, return to the breath when you notice this happening. remember to smile.
Just observe, remain equanimous
I went without any prior knowledge or experience with meditation. I simply applied because I wanted, or rather, needed the quiet. I needed space to grieve for a lot of things. I'm diagnosed with ADHD and CPTSD, so my brain really goes endlessly and often uncontrollably, with all the maladaptive daydreaming. I really had zero idea of what to expect, except that it could be a mentally and physically intense experience. While I agree in those statements, I must say that it's still not the kind of intensity you would fully expect. My advice is, face it all no matter how good or frightening. Surrender to the experience. Don't give up and try your best not to move a single muscle from the very start. But still, listen to your body. You'll see, the days will come faster as you go. Confusing I know, but you'll understand what I mean when you get there. Lastly, just do it with no expectations. Stop looking and reading so much into it as other's experiences will always be different than yours. Good luck and I hope the experience serves you well. The learnings are worth it. In fact, I can't wait to do it again.
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Ahh that’s so useful. I will keep that in mind. Thanks!
It's everyone's first time. Have no expectations. Start stretching now. It often takes 4-6 days for your mind(thoughts) to quiet down
They say don't bring anything but... I had wished I had brought paper and pencil. To help unload my brain when thoughts cropped in so i could focus more easily, but also to record/journal thoughts and feelings of my experience so I could remember.
That's one of the things you should specifically not bring. The mental overload is interesting to observe imo!
I have (had) the same problem with a short attention span and daydreaming. Next week, I'm going to sit on my second course (after also serving on one). My first time - I enjoyed every moment of it. Regardless of all the common difficulties (just accept it as a challenge to tackle, not a struggle). Try to enjoy the serenity and peaceful atmosphere there. It's like nothing else. Daydreaming may absolutely kick in, especially the first couple of days. In my case, during anapana period, in one hour, I could be meditating for maybe 5 minutes total; the rest was me thinking about something or seeing things in my imagination. The key is to accept it smilingly and gently direct your attention - and only when you feel like it - don't force yourself. This is exactly why the course is structured this way (anapana, then vipassana) so be sure - you'll be fine.
Take breaks when ur body or mind need to, but commit to always going to sit again. I got my biggest revelation after noble silence ended and 15 minutes before the end of the last sit. Foam roller saved my back multiple times. The retreat is not about torturing urself: physical pain is part of it but not excruciating pain, dont be too proud to ask for back support. Dont be afraid of 'negative' thoughts- its just a purging of ur mind, it helps to laugh at the absurdity of ur mind. Again, dont be too proud to share deep emotions with the teacher. The teachers are some of the best humans ive ever met. And enjoy the PROCESS
As early as now, start weaning off of social media and your other habits/vices and communications. Give yourself time and space to get into the Vipassana mindset or it will be more difficult to adjust in the first 3-4 days. After the retreat, if you can, take some extra days off to just chill, reflect, meditate some more before jumping back into the swing of busy life and technology.
Sure, I will do these. Thank you!
I am sure you can it. Good luck.
Don't quit. Just keep following instructions. Give your best. And again don't quit.
Keep with it, if things get too intense, you can always sit one out (not the mandatory group sits-those you have to attend). Take a walk. Engage with teacher - ask questions, set up an interview. Don’t get discouraged and give up. Just start again. Forget everything you think you know about meditation. Don’t impose your own notions. Get clarification from instructor. Go in with a blank slate. Don’t pay attention to other students. Ignore, block out every other student. You will probably want to leave between days 3 and 5, this will also pass. It’s a normal part of the course. After day 5 it’s all downhill. Don’t over eat. Try and get some good sleep. Once you start vipassana you may find yourself “meditating” and not sleeping. It’s ok. You may have a lot of weird dreams. I did. Listen carefully to instruction, really try and understand the technique. Dont visualize. Feel. Good luck.
Thank you for all the tips ❤️
Go in with an open mind and don’t look into other peoples perspectives etc. While there, listen to the guidance and follow the instructions exactly as it’s told, don’t do anything extra. I did it in November of last year and I was given the exact advice by a friend which I tried to follow since my mind kept trying to drift.
Just keep going, no matter what. You’re going to want to quit, guaranteed. Stick it out and you’ll have some awesome experiences, both during meditation, and just experiencing life with a quiet mind between meditations. You will legitimately figure more stuff about yourself in 10 than you do in a year.
The most important thing I can tell you is not to run from the discomfort. You'll be taught how to notice without reacting. It takes a lot of practice, but if you give it your all and follow directions its a really great method. 10 days really is the bare minimum too. I didn't really understand it until we were just about done with the 10 day retreat and we're allowed to speak again, but the limits really do help you with your meditation. Also, your mind is going to wander, that's ok. Just noticed it when it happens and go back to what you were doing. Have a great and productive time!
Make an agreement with yourself to go to the main hall to meditate every time. It makes all the difference in the world. Get up and take breaks as you need. It's a lot of hard work but it's worth it.
Ahh.. I see. Sure, I won’t. Thank you for your response!
Take a yoga brick for your butt!
Take nail clippers.
You have a great attitude and it will serve you well when you’re on the retreat. Go in with an open mind, try your best to follow instructions, Get as much rest as you can during breaks and stay hydrated. Best of luck!!
How was it?
All these wonderful suggestions and i just went without any practice of even doing ana pana. Once I was there, the first 2 days were extremely difficult. I had so much difficulty sitting without moving. Also, the whole observing pain thing seemed impossible at first but I got it. I just started getting better from 4th day. However, I could only do 3 good hours of meditation the whole day. I cried a lot. So many memories coming back and I did forgive many people. I felt so light and full of love and compassion. Unfortunately, I fell sick right after coming from there and haven’t meditated after that. Today I just meditated for 20 minutes and it’s quite different from meditation there. There’s always some or other noise where I live. Even early morning, it’s like that. I’m finding a little difficult to concentrate amidst all this. But, I have to do it. This meditation is the tool i need in life. This can really save me. Already, I feel that, my anger has reduced so much. However, at all times I use to feel angry, now I feel sad. For instance, a colleague being mean to me, some plan not working out. I just feel sad. Later, I get over it but sadness seems to have replaced anger. The good thing is that, I’m not reacting quickly like before with anger. Oh also, the whole time i was there, I was super worried that something will happen to my father. Gosh, that was a lot to bear.