My 10-Day Vipassana Meditation Experience 

Nice to see Sandra Bullock pursuing the spiritual path

Goenka, the teacher, began doing Vipassana because he had excruciating migraines that no doctor was able to help cure. Meditation helped him cure himself. The mind is powerful.

I had almost no meditation experience before the course. Every time I would try to meditate I would end up falling asleep after a few minutes. You don't need to prepare by "practicing" meditation before the course. Just being there in the environment in which everyone around you is doing the same really helps. And the long meditation hours will get easier as the course progresses.

I have done it twice now. Once out of curiosity, once out of desperation. It absolutely changed my life for the better, a hard reset. I am glad and thankful. And thank you for sharing the word. This is the best gift anyone can have.

Your experience has encouraged me to write my own. On fourth day, every cell in my body/mind started whirling. And the next day onward, everything settled down like when we switch off the fountain. All peace in side and outside. It appeared that the tree, birds everything around is still. And I am also a part of this universe. like them. i did not want to come out of that state of being. And after 10 days all demands and commands of mind come back. It is to be practiced daily..

I joined this course last year and I will join again next week. I have recommended to many of my friends like almost 80 people. Most of them are interested but the said they can't go due to the length of the course. They don't want to ask for a long permission from their works. Anyway, if you think like them. I would say that 10 days is very short for us to know about the inner self. People might spend the whole life to learn from the outside but never take a minute to learn from the inside. It's the priceless time now. The course is available almost everywhere in the world. Please grab this opportunity and seek out the truth of life. Best wish to all ! May u all live in harmony !

Thank you so much Sheena.Your vid. convinced my wife and I to attend the course a few weeks ago.This has been a life changing experience for us.We have been meditating twice a day since then.I had a half day of mental turmoil on the second day.I felt like a wild horse being caught and broken.I never realized that my mind was so wild and out of control,it needed to be trained to focus on the present not the past nor the future.I got over it and sailed through.We are so happy and grateful that we have completed the course.The asst. teachers,the food and environment were great,all provided by volunteers.We plan to go back to volunteer and attend the course.May all beings be happy and at peace.

Thank you for posting this! Your description of the course is perfect! About a month ago I too had my first Vipassana experience. In a nut shell, it was amazing!! Very intense, not a walk in the park but when do you ever have this opportunity to be by yourself, without responsibilities, to go inwards and to learn about 'you'? This truly is a gift to yourself!! Agree whole-heartedly about using the first few days to find comfortable positions that you can sit in for a duration of time (approx 1 hr) - without moving. Without moving is key to being able to go deeper within yourself. I agree, I too felt very peaceful and centered during the course. I have felt this peaceful centered feeling before but never for that length of time. I too found myself over stimulated on the last day when we could talk to each other & look at our phones. The noble silence does become your new normal and I did learn to enjoy it. I have meditated in the past and have tried many different techniques. The Vipassana technique is one I will definitely use in my day to day since I like that the intellectual mind is not engaged. It is not about using the intellectual mind to try to understand or change the sensations you are feeling. Instead, it's about observing the sensations without judgement. This truly is a gift to yourself. Do consider this. I recommend it to all no matter what age, religion or belief system.

Well done Sheena and congratulations for you being able to capture the course outline and openly share your experience in such a concise manner! Back in 2,000, when I was 52, I also took Mr. Goenka's 10-day course in California and had a profound experience which influenced my way of life beyond belief. Since then, I attended the course more than ten times, served for the course 6-7 times (i.e., kitchen duty, etc), and continued the practice pretty much everyday. Also, I have read many books and investigated various religious disciplines/sutras/etc to confirm what is seen as the essence of what this is all about. At the age of 66 now, my amazing/mysterious journey of life continues and I am happy to confirm - at least so far, when I am lost or emotionally unstable, I know a way to get back to the Way (without much of a long delay). My very best wishes to all! Kio -- PS I will add few more words: After the course, I did not even try to practice recommended one hour of meditation in the morning and another one hour in the evening every day when I finished my course. Feeling that I do not want to put too much pressure on me, I thought I would only try about total of one hour a day of meditation but I promised to myself was to continue the practice daily. I also kept a note to monitor how much time I meditated in minutes, and I also added symbols next to it if the meditation was deep or shallow, and if there was any negativity I experienced during the day so that I could see if there is any trend. Also, not just doing the meditation in sitting, I paid attention to maintain quiet mind whenever I could - i.e., at work, during sports, in traffic, while chatting with friends, etc. (as practice of meditation in dynamic condition - as opposed to the controlled condition when I sit and meditate alone. In Zen, this is; walk, move, sit, and sleep are all zen. (one needs to practice the idea at all times - from moment to moment) We may just pay attention to the breathing every now and then. After several years of continued practice (i.e., yearly attendance to 10-day course and my daily practice), I thought I was fairly well established in internalizing the essence of this practice as I could connect to feel the subtle vibration throughout my whole body in just few minutes or less - as if there was no blockages. In my life, I had no major catastrophe. So, I started to gradually reduce my meditation to current level of 10-15 min per sitting or even less although I still keep taking a note to monitor how am doing as mentioned above. When I look back my life since 2000, my life became much simpler and quieter - yet having fun and enjoyment of life perhaps in a bit different manner. While I am maintaining the daily practice most of time I stopped attending the course since around 2010. Certainly, I had ups and downs...but no chaos. My journey continues. Hope my note may of some use even though I am fairly sure that each person has to find his or her own way. My very best wishes for all!

It's normal to have a hard time. Keep trying, that's what counts. Don't feel disappointed if your mind goes away, it's very natural and happens to everyone. Smilingly come back to the awareness of your normal natural breath, as it is. Keep trying and keep bringing back the awareness. And like Sheena said, best thing is to ask an assistant teacher, they are always a great help. And make time for a course. ; )

Practice makes perfect Mark. Keep at it, practice daily, bring the attention back to the breath. over and over again, merely observe the flow of the breath. Just like anything in life, you dont master it in one day. Regular practice will yield results.

Thank you for this discourse. As you said, there are perhaps as many experiences as people doing the 10 day vipassana. Many times in the 10 day silent period I thought of friends (with sufferings) that I was really really going to advice them , almost morally obligation-wise to take this course to heal themselves. That feeling turned out to be , basically one of my own personal issues of being /wanting to be a helper. Now I understand that living, at least trying to live an equanimious life is more helpfull to others!

Thank you for your testimony. My experience was also wonderful since my first course. Since then I have been meditating twice a day and reaping the benefits of daily practice. You keep practicing and be happy. Metta!

Hey Mark- the 1st part of the technique is to follow the breath, at the space below the nostrils but really the entire practice is to be aware of your mind shifting elsewhere, acknowledging it, without judgement, and bringing it back. If your mind wanders 10 times bring it back 11, if your mind wanders 100 times bring it back 101. Simple but not easy. When you notice your are paying attention to your heart, just acknowledge that that is where your mind is at that second, and return to the breath

That's awesome! And that's the hardest part is practicing regularly once you return. But you can do it!

Finished the 10 day course held in Texas yesterday. Not sure it was the most life altering experience I've ever had, it sure is in the top 3. It was one of the most challenging experiences.Throwing myself into the deep end isn't me The truth level inherent in surrendering all of our "Stuff" to be held by people we don't know is humbling. The fear from extreme vulnerability was enlightening. I felt the shift when I got my "stuff" back- not a pleasant shift. Humbled by everyone giving to us!

I have done this course and u hv perfectly explain all the details about it. It really help not only to focus on your self but also it improve your mental and physical health as well as social behavior. The only condition is, how much you try to take benefit from all the practices in Vipassana center and later after in your home. I will certainly recommend who have problems like- aggressiveness, BP related, migration, lack of focus, unable to sleep, tension or any type of psychological problems,

I just registered and was wondering what other people's expirences were like. This was so helpful and made me even more excited! Thanks for sharing.

Greg- it's intense but I found after a few days I fell into a rhythm and didn't want it to end, ever...

as far I know, I've done 2 times 10 days courses and meditate for 15 years, have an outer body experience is not exactly what vipassana is about. this seems more an involuntary attempt to feel more than we humans are already aware of. respect of all forms of feeling and wondering, but in my experience, vipassana is best when make you aware and down to earth, feeling the reality as it presents to you. :) thanks for sharing your experience.

Figure 10 hours of meditation a day. But honestly, only 10% of that time I felt was a "good" meditation. The rest of the time consisted of mind wandering, dozing off, etc. I asked the assistant teacher if this was normal and she said yes when you are first learning. I wasn't able to get the sweeps at the course, but am having more success with it as I practice at home. I even had a weird energy circling around in my body one of the times I practiced at home. It's a very individual experience.

It is interesting to hear about the details of Vipassana. I am so glad to hear of the benefits you have received from Vipassana. How often do you and your husband do Vipassasana in your normal life now ? I have been practicing The Transcendental Meditation technique for about 40 years now. It is so very simple and easy to learn and practice. The course to learn TM is 2 hours per day for four days in a row, then you just practice TM on your own for 20 minutes morning and evening.

First part is called anapana - where you observe the breath. Like Sheena is saying, you try not to react to anything. The fact that you want to put focus on heartbeat is actualy reaction of your mind to the "problem" of keeping focus on your breath. So, just keep trying. Every time you fail, do not react with "damn i failed again". Accept it as it is. Every time you manage to do it, do not react with "yes i made it!". Just keep observing the breath. If your heart beats harder ok, let it be there

So well explained, I have done a couple of these courses,and my daughter is about to embark on her first, I have sent her this link brilliant thank you Sheena Jean love and compassion xxx

Finally i did got what Vipassana taught me six year back. With continuous practice and eagerness this leads me to what i always wanted to have. Can be understood by anyone and this can works for each human being. Practice with faith and true self.

Thank you Sheena, you are glowing!

Thanks for posting this video! I just finished my 3rd vipassana 10 day course here in Argentina. The quality of my daily life has improved greatly since my first course on March 2011 and I'm happy I found this meditation method. Thanks again and Metta!

The mind inside is as infinite as the world outside, and it entertained me with wonder, joy, pain and drama throughout the entire course but only after following all instructions to the best of my ability with the greatest dedication I could muster. As I sat motionless feeling my own body hour after hour day after day, it became like a very large estate, a country where my extremities, elbows, knees, toes, fingers, etc. felt far away from me. The world outside became much larger. Eating a meal, taking a shower, even walking to the kitchen or the dormitory became an extremely prescient and fascinating endeavor. That alone would have been enough but many other things took place that rendered the experience transcendental and unprecedented for me. Even months after the retreat I continue to feel its echoes and benefit from its manifold lessons. Thank you life for bringing this to me and thank you Satya Narayan Goenka for making it happen.

3 years of meditation took me to a magical connection with the Cosmos.🙇‍♂️

Yes! This technique can be applied to improving your daily life.

Thank you Sheena , It is the most wonderful journey anyone should do once in your lifetime .. Your mind ... the last frontier ... going every year with so much joy .. all the best in your venture .. Paol Serret

so thoroughly explained, thank you! I will be attending vipassana course from 2nd november 2013, and this video really helped. and yes I am also worried about sitting for so long, although I am just 25, but I really have tough time sitting at one place for more than an hour or so.. but this video has given me motivation that it is worth it! Thanks again!

The person young or old who could do VIP ASANA meditation can survive peacefully and pleasantly in the real life

This is probably the BEST explanation of a retreat I've heard Sheena! Thank you for that.

Thank you for your description of the meditation. It was very informative. May you be well, happy and peaceful. Elliott.

One of the best things I've done in my life ;) Excellent explanation!!

Thanks very much for this, Sheena. I found your comments informative, helpful, and comprehensive, and it is good to know that the course enriched your life.

I also took 10 days back in 2012.. now i am watching ur vdo ..i still rmb those sensation you are trying to explain here... Sadhu Sadhu Sadhu

I have also attended ,10 days vipassna course. On third day, the sensation within the body intensified. It was very painful to sit. The next day, the small and heavy pain or sensations started to move and melt like melting snow. by evening all changed to brilliant small particles and started to whirl around . Wherever I watched, it whirred round and round , Then all settled I felt peaceful, felt I am part of this universe, like any bird, tree around me and I am part of entire surrounding. No need to move, It was all still. I never wanted to come out of that state of mind.. It remained so in the entire session. There I realized my existence, like any other creature. They all return when I came to day to day life. I do One hour daily, I am quite calm and relaxed in my life. ,

Thank you so much for the information and also for the link. ^^ I've been looking all over to find it. Thank you! ^^

thanks for the share. I am going to a 10 day in a very isolated spot south of Paris. I don't have reservations about doing it really....I am just surprised that I am willing to do it or try. I like to meditate, I like to think alone and not be bothered by external factors....especially guided meditation I usually find hard. But I am looking forward to giving this my best effort. I just feel....that is all I can call it....that it will be a good thing for me to do. Had a complicated life and I think just letting it settle into the passing river and have it go downstream might be really a good thing to happen at this point in my life.

Thank you so much for sharing your honest observations about your Vipassana retrreat, Sheena. This has been helpful as I consider doing the same course myself. Cheers!

We need to revisit it from time to time, in order to gain deeper understanding and to practice it for our benefit. Perhaps that's why the teachers recommend us to do at least one 10-day course every year. From my four visits, one thing that I learnt is that we have to practice Vipassana so as to maintain _equanimity_ towards our sensations at all times, with the understanding of the nature of impermanence. This leads to uprooting of sankharas and deeper understanding of things. Metta to all :)

Om! Sabbe Satta Bhavantu Sukhi Tata! May all beings be happy! The Dhammapada says, " The disciples of Gautama are truly awake, day and night, focusing on Buddha." Thank you for this inspiring discourse on Right mindfulness and Right meditation. Peace and Joy.

After having started Vipassana 1.5 years ago (Jan 2018), and having kept up the practice properly, and attended 2 more 10-day courses, it is clear to me that inner peace is a necessary pre-requisite for any outer/world peace. And Vipassana meditation is the best way I've yet encountered to default to more inner peace. Mindful that our teacher Mr. S.N. Goenka was prompted to Vipassana teacher (and entrusted by his teacher Sayagyi U Ba Khin to return the technique to India (land of origin) and to spread it across India, and to then spread it across the world: mission accomplished) 50-years ago, I wrote a long article which some may find interesting. It is also a call-out for "More Inner Peace". www.linkedin.com/pulse/50-years-ago-1969-vipassanaan-ancient-meditation-returned-kapadia/ With metta and best wishes to all.

Thank you so much for sharing this. What an inspriational way to express your gratitude and sincerity regarding your experience. I have a friend who attended a Vipassana retreat in India a few years back, and have been contemplating attending here in the U.S. I have been a little intimidated at the prospect of 10 days of silence, but your video has helped ease my fears.

Thank you Sheena, great explanation on how it works and not what to expect but surrender and let go to whatever experience you will have. I wanted to go but it is full and maybe later on, some day. ❤️🙏🏼

Greetings from Nepal. Congratulations. I have participated in two 10-day retreats and I often go there for 1-hour practice. Hope lots of people from your parts of the world will be enjoying the Vipassana. Thanks.

I had this same problem. I ask the angels to help me focus back on my breath and it works for me :) But other than that ask a yoga instructor. My yoga instructor tells me that if I focus on something other than my breath I should always go back to focusing on my breath. It will take time to get use to, but eventually your brain will save that piece of information allowing to focus on your breath.

Thanks for sharing your experience Sheena. I just came back from a 10 day course (my first time). Below was my experience .. First day, I was in agonizing pain. My back hurt like anything so at the end of the day, I requested my manager for the back support. He simply said, wait till couple of more days and you should be fine. I didn't believe him but the back pain did go away on the 3rd day. Also on first 3 and half days I had a hard time focusing on my breath as my mind went in to all sorts of thinking. from day 4 till 9th I improved a lot on the focusing part though in terms of the body sensations, I didn't feel much except still a lot of pain in my lower body i.e. both legs. I really had hard time with no dinner i.e. no food (except 2 fruits) between 12pm till 6.30am next day. At times I couldn't sleep well due to being hungry. I wish they do change this and move the dinner to tea at 5pm as the 6.30am breakfast is heavy enough to keep you going till 5pm. To those who are interested to attend, in summary this is like running a marathon from day one (or say day 2) when you might not have been running 2-3 miles a day. So, it's tough but rewarding. Apparently this meditation technique was given by Buddha to his disciples as the best meditation practice which he ever knew so.. this itself is merit to attend this course. No pain no gain. :)

So simple yet so informative. Thank you so much for sharing!

so generous of you to share your experience. You were very lucky to have Goenka as your trainor. I'll be going for my 10 day Vipassana experience in July. Wish me luck!

Thank for your video. This sunday im joining this vipassana in magelang, indonesia

Good to see that you somewhere understand the role of mind by of Vipassana but still more to go ... Calming mind is somewhere gives you peace for a moment but as Lord Budha says .. we have to remove the root cause ... so keep doing it until you reach your roots ..

I wanna go there again ! Everyone must at least try it.

Thank you sharing your experience! I actually just got back from a 10 day retreat today - it was an amazing experience :)

Good video. In all the books and videos i've watched on Vipassana the real life descriptions of the practice given here are very helpful. Thank you

Great introduction. I did it with very information and don't regreat. I have been going to retreats for a while. It keeps being difficult, but its each time more rewarding. Its an amazing experience

We are happy to know foreigners can also benefit from our practice in Burma. may all beings be happy.

very well explained! Thankyou. I am looking forward to my first 10 day course.

well done. highly recommended. Stay with it.

Yeah, I want to do it again too, now that I have a better understanding of it.

I felt like my mind was going beserk too. But that's part of the practice. You have to continuously refocus your mind, which is work, and bring it back to your breath or sensations. It's much easier to just go where your thoughts want to take you. I remember I would start fantasizing about things in the future and catch myself being so surprised that I didn't even remember when I started thinking. Haha. It's definitely not easy, but just like any other skill, takes practice! Don't give up!

Thank you, i`m very motivated improving meditation technique, after listen your experience. (sorry my english)

Thanks for sharing i am doing this in 1 month i have been preparing just sitting on my big pillow so my back doesnt hurt but your video was helpful

I've done it! It's amazing.

Another interesting thing that happened to me was insomnia. I NEVER suffered before and here I was awake for hours after laying down. (I must say at this point that after the third day I was always super-alert and charged with unprecedented physical strength.) I discussed my insomnia this with the assistant instructor during the time one is allowed to consult one if needed and he recommended meditation... while laying down... yes, even while sleeping!! I thought this was a ridiculous proposition but given that following instruction was a sacred duty I tried it and it actually worked!! I would either go to sleep after a while or spend most of the night meditating on my bed. And in the morning, at 4:15 am I'd be ready for action!!

That was an excellent explanation of what you experienced. You are doing a good work of helping understand people what exactly Vipassana is! from a common point of view. I did three 10 days course, served one 10 days course and did one Satipatthana course. I recommend you doing Satipatthana, as this goes very deep into sub-conscious mind to uproot those stubborn cravings and negative thoughts. Give it a try, and I'm sure you and your husband will do the best.

I'll be doing my first 10 day Vipassana course next month! Excited but very nervous! I'm definitely going to make a video like this of my experience! Thank you so much for this video - its reassuring so hear other people's stories! :)

Thanks for your time. About to go to a little weekend one in a couple days.

Thanks! I'm really excited to go sit still!

Great job Sheena, thank you! I also thought the food was awesome, in some cases even fancy. And I actually lost 6 pounds! My experience was not only mentally engaging, but physically intense; pain and ecstasy were a big part of it FOR ME. You are not supposed to do yoga during the retreat but I often stretched between sessions because I the long seating seemed to require it. Oh yeah and I should say it: During the Goenka retreat I also learned the relationship between "yoga", "meditation" and breath: They are one and the same!!

Wonderful. Thank you very much for being so generous.

Once you finish a 10 day course, you could serve. I loved helping in the kitchen as it was a good balance between meditation and interaction with other volunteers in the kitchen.

I spent several months building my core strength before the course, and I had very little pain. I was able to really focus. I'm 49 years old. The food was amazing, loved the space and accommodation. I didn't see your video before going, I didn't really know what it was, I was only interested in the 10 days of silence, but it changed my life!

Thank you so much for sharing Sheena! A spot just opened up and I am jumping into my first Vipassana experience in 5 days!! I am excited and nervous...and this was so very helpful to watch and hear about your experience! :)

Very beautifully explained. Metta to you and all. 🙏

Great to see this overview. I've been interested to hear from someone who has done the course for some time. Thanks for sharing.

Thank you Sheena. Planing to do the same on February or March 2016. This was really help full.

That's ok. Just keep it in mind, because someday maybe you'll feel differently.

I am heading to Vipassana retreat next week Sheena - feeling some trepidation as the day gets nearer. Thanks for this reflection on your time- it put my mind at ease some.

Dear Sheena, just preparing for my first Vipassana experience, in Tokyo where I currently live, in little more than a month. I have a lot of meditation until now, but the "no dinner" part really, really worried me :P but feeling much batter about it now, thank you very much:)Theo

I second her. This cours was amazing. I did it twice in last 5 years, and each time, I felt that was the most significant practice I never knew. I really want to do it again. Taking advantage of it as 10 days of re education of the mind, clearing the mind.Addressing other participants. It is invaluable. Thanks Goenka !! Impermanent reality. Transient reality. Fluctuating reality. Relaxed mind. Much peace. Great joy. Anicca, anicca, anicca.

I actually didn't get to the point where I felt the energy circling at the retreat. It was after the retreat when I was practicing at home one night that I did have that experience. It was mostly in my stomach/chest area.

Sounds like a nice experience. Thanks for sharing.

Thank you for sharing this and it truly saddens me that Goenka has passed and now I cannot experience this 10-day retreat with him. I am glad you were able to, though. I am thankful for his RU-vid videos at least and would welcome other resources you have.

It's great that you enjoyed the course. He also mentions that you shouldn't tell people too much about the course as those that would try to learn the technique without doing the course can do themselves emotional harm if they don't practice it correctly

Thanks for sharing your experience!

Thank you for sharing this video Sheena 🙏

Buddha's Dhamma and the Vipassana meditation that Lord Buddha introduced are well linked. So studying Buddha Dhamma would make it better

No. It's not about voiding us of our emotions. It's about how to become less attached and reactive to sensations. Basically to become more objective, which does not at all feel zombie-like.

Thank you for sharing your experience. I am flying to GA in 3 weeks for the 10 day course! Excited.

Hi Sheena, I have had a deep desire of late to visit Napal for a 10 day Retreat to find myself and sincerely hope that I can achieve what you have accomplished.

I was concerned that I might beat myself up for not being able to focus hard enough. Thanks for your explanation. Going next month :)

You are right. But I do recall Goenka saying that if you're having a hard time feeling the sensations, to start with a larger area. Which is what I did.

Thank you for the meditation review. This video is help to determine to participate in vippasana program. :)

I was also intimidated at first, more from the thought of sitting for 10 hours a day and meditating. The noble silence was the easiest part for me.

Thank you very much for sharing your experience with us Sheena I am getting ready to start my 10 day retreat at Vipassana too. Your video helped bring me more insight on how to prepare myself. Thank you for helping to make a difference in source.

Beautiful discourse. Thank you for sharing.

Loads of love to you ma'am from INDIA!! I was just trying to find some video which could really gimme some clue about the course,I think now i would do it for myself