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10-Day Basic Course
The basic course introduces you to the technique of Vipassana meditation. Whether you have attended a Vipassana course in the past or are new to the technique, we start with the basics.
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Over 10 days we practice two hours daily. While challenging, an intensive practice period is necessary to get a glimpse into the deeper benefit of Vipassana meditation and learn the technique properly.
The course emphasises bringing the practice into your life, off the cushion. As such, the schedule is designed to fit within your everyday schedule.
Course Overview
Day 0 Friday
Evening Guided Meditation in your own time
Theory Video: Walking and Sitting Posture
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Day 1 Saturday
Morning Guided Meditation in your own time
Theory Video: Introducing Meditation: Sila, Samadhi, Panna
Q&A conducted via ZOOM* (10AM CET)
Q&A conducted via ZOOM* (12PM Noon EST / 6PM CET)
Evening Guided Meditation in your own time
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Day 2 Sunday
Morning Guided Meditation in your own time
Theory Video: Cultivating Samadhi in Walking and Sitting
Evening Guided Meditation in your own time
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Day 3 Monday
Morning Guided Meditation in your own time
Theory Video: The Middle Way - The Right Effort in Practice
Evening Guided Meditation in your own time
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Day 4 Tuesday
Morning Guided Meditation in your own time
Theory Video: Introducing Vipassana meditation and the Noting technique
Evening Guided Meditation in your own time
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Day 5 Wednesday
Morning Guided Meditation in your own time
Q&A conducted via ZOOM* (10AM CET)
Q&A conducted via ZOOM* (12PM Noon EST / 6PM CET)
Evening Guided Meditation in your own time
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Day 6 Thursday
Morning Guided Meditation in your own time
Theory Video: Delusion and Ignorance
Evening Guided Meditation in your own time
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Day 7 Friday
Morning Guided Meditation in your own time
Theory Video: Experiential Wisdom: Awareness & Equanimity
Evening Guided Meditation in your own time
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Day 8 Saturday
Morning Guided Meditation in your own time
Q&A conducted via ZOOM* (10AM CET)
Q&A conducted via ZOOM* (12PM Noon EST / 6PM CET)
Evening Guided Meditation in your own time
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Day 9 Sunday
Morning Guided Meditation in your own time
Theory Video: Bringing the Practice off your Cushion
Evening Guided Meditation in your own time
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Day 10 Monday
Morning Guided Meditation in your own time
Theory Video: Continuing the Practice
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*ZOOM sessions are recorded for those who cannot attend live.
Course Requirements
Follow the 5 precepts during the course
The 5 Precepts are five guidelines for behaviour that will create the right conditions for meditation practice.
1. Abstain from Killing
2. Abstain from Stealing
3. Abstain from False Speech
4. Abstain from intoxicating Substances
5. Abstain from Sexual Misconduct
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Create the space and time to do your daily meditations
A quiet and comfortable space to meditate in the morning and evening where distractions are at a minimum. You can sit in a chair, cross-legged or in the kneeling position. We recommend not squeezing everything you normally do into these 10 days or the meditations will quickly turn into "another thing on the to-do list". Perhaps that means cutting back on usual activities or use of technology in order to learn this technique properly.
Do your best to attend or watch the talks & Q&A sessions
These will help you understand how and why we are practising.
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What is NOT required?
You don't need to have the perfect lotus posture or even sit cross-legged to learn meditation.
You don't need to maintain Noble Silence for this course. The course is designed to fit within a daily life and the value of this course is also to learn how to practice Vipassana amidst your life.
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If any further Questions remain, please refer to our FAQ.
Technique
Days 0 to 4: SAMATHA MEDITATION
Samatha meditation is a practice of 'calm abiding'. We allow the mind to settle in its own time. We resolve to stillness and relaxation in the body and mind. The meditation object for these days will be the breath at the belly or elsewhere if you prefer. There is the option of using gentle mental labels of "rising" and "falling" to stay with the moment-to-moment experience of breathing.
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Days 5 to 10: VIPASSANA MEDITATION
Vipassana is the practice of seeing Mind and Body clearly. We practice to develop our awareness and equanimity of all phenomena of Mind and Body. Through the mere awareness, clear knowing of moment-to-moment experience, insight into the nature of these phenomena is cultivated. The practice is to keep dropping the habit of chasing, struggling, resisting, manipulating, holding or pushing and pulling on experience and continue to be with what is without interference, just noticing.
METTA MEDITATION. Loving-Kindness
Metta is the practice of friendliness or loving-kindness. By giving some time after each session devoted to Metta we learn to dedicate our practice to the benefit of all beings and cultivate the wholesome quality of Metta within us. Metta is not the primary focus of this course.
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Walking and Sitting Meditation
In this course, we guide participants to practice 30 minutes of walking meditation, followed by 30 minutes of sitting meditation. Walking meditation is a wonderful and often unappreciated practice that develops mindfulness of the body and helps to bridge the sitting practice to our more ordinary state of everyday consciousness. It also prepares the body and mind for the sitting meditation in which there is opportunity to go develop higher levels of concentration.
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Are live sessions recorded?Yes. The live calls during the course will be recorded and shared via after the calls finish.
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Will I receive any support during the course?We organise a Whatsapp group for you to share and connect with other participants. In these, you can ask questions and receive guidance. During live sessions, you will also have time for Q&A. If your subject is a more private matter, you can reach out to the instructor directly.
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Is Vipassana At Home associated with Dhamma.org?No, we are not associated with Dhamma.org. The technique taught is very similar to the one taught in S.N. Goenka Vipassana centers but our teaching approach is informed by the facilitators experience in other Vipassana traditions as well. The course is by no means a substitute to a full 10-day Dhamma.org course. We highly recommend any practitioners to attend a full in-person retreat to really experience the technique.
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Who is this course for?This course is for anyone who wants to be introduced to Vipassana meditation or go deeper into their practice. Not everyone has time or opportunity to attend a full 10 day Vipassana course and this course is meant to serve as a bridge towards full 10 day retreats. This is a beginner friendly course. If you have never meditated before, have had a casual relationship with meditation or have even attended a Vipassana retreat but want to stabilise and reinvigorate your daily practice, this course is for you.
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I have already sat a 10-day residential Vipassana retreat. Is this course still useful?If you wish to reinvigorate your daily practice or get a new perspective and a long-term practitioner's take on the technique, feel free to join.
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Do I have to maintain silence during the 10 days?No, the course aims at integrating Vipassana meditation into your everyday life. As such you may talk to continue staying engage with work and life during the 10 days. However, it is helpful to not engage as much in idle, senseless chatter during the course period.
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Can I do this course while in a full-time job?Yes the course is designed so that you are able to participate. Guided meditations are shared the day before and you can fit them into your morning and evening, whenever suits you best.
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I want to meditate more intensively then two hours per day. Can you guide me?Depending on your experience level and situation, we can work together to create a 'retreat' for you. I do not recommend meditating intensively without a guide or if you have a lot of experience.
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I am completely new to meditation.The course starts with the basics. You are free to adjust and change your posture and find what works for you. The guided meditations teach you the technique from the ground up.
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I am worried I am not capable of meditating for two hours everyday. Should I still join?If you are in reasonable physical and mental health and are sincerely and genuinely interested in trying out this practice it will be possible. It all depends on the commitment you bring to the 10 days and if you are open and willing to apply yourself patiently and diligently, you will surely see tangible benefits. If you cannot sit cross-legged, we can adjust your posture to sit on a chair or use cushions as help.
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Where do donations go?Donations go towards operational costs, supporting the teacher and the monasteries and teachers he learns from.
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Why is there a registration fee?The 5 Euro registration fee helps you commit to your registration. In the past, we did not have such a fee and we found that the majority ~80% of registrations never showed up for the course. This creates a lot of unnecessary administration. In a world of countless free online courses, we want you to commit to your registration. If you wish to pull out, cancel your registration we will give you a full refund.
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I cannot pay the Euro registration fee. Can i still join?Yes. Please email me with some explanation of your financial position and motivation for the course! reimar (at) vipassanaathome.org
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What time are meditation sittings?There is no set time. You are sent the recordings each day and are free to complete the guided meditations whenever fits within your schedule. The recommendation is to meditate an hour in the morning and an hour in the evening. When exactly is up to you.
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How are live sessions conducted?via Zoom. Dial-in details will be shared every day. These are also recorded for later viewing.
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How will I receive information during this course?Primarily via Email. Reminders and Q&A will be shared in a Whatsapp GRoup.