Build a Strong Foundation for Your Meditation Practice
This self-paced course offers a structured journey through the foundations of Vipassanā meditation.
Over 30 days, you’ll explore different techniques, perspectives and ways of working with experience — from developing stable attention and embodied awareness to deeper investigation, insight and open awareness.
30-Day Foundations Course
Who is this for?
This course is a good fit if you:
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Are new to meditation and want a clear, grounded introduction
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Have some experience and are looking to reconnect or go deeper
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Prefer a non-dogmatic, open approach to mindfulness and awareness
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Are curious about how to bring meditative awareness into daily life
Whether you’re starting fresh or building on past experience, this course offers a structured and spacious way to go deeper.
What You’ll Learn
The course is designed to build gradually, beginning with the foundations and moving toward more advanced territory.
1. The Basics of Practice
Posture, the nature of attention, distractions, the role of the meditation object
2. Learning Technique
Walking meditation, Noting Technique, Metta (loving-kindness), The Perspective of Purification, and working with challenging emotions
3. Building Mental Faculties
Cultivating Samadhi (concentration), Sati (sensory clarity), and Upekkha (equanimity)
4. Foundations for Insight
5. Living the Practice
Exploring impermanence, non-self, dukkha, and emptiness
Relational awareness, the Noble Eightfold Path, the Brahmaviharas, and ways to continue beyond the course
How it works
Daily Video Lessons
Explaining the Practice with helpful Diagrams and Graphics (5–10 min each)
Daily Guided Meditation
The practical exploration of the day's topic. 30 Minutes each mostly in Sitting.
Self-paced
You can follow the 30-day rhythm or take more time. Lifetime access.
No live component
For live support, see our Sunday Community Meditation, 10-Day at Home Retreat, Somatic Insight Training and Satipatthana & Shunyata courses.
Approach & Influences
The Foundations Course is rooted in Vipassanā and the Theravāda Buddhist tradition, particularly the approaches of Mahāsi Sayadaw and S.N. Goenka, which formed much of the foundation of my own practice.
At the same time, Vipassanā is much broader than any single technique. Throughout the course, we explore different ways of working with attention and awareness — from the breath, body scanning and mental noting to open awareness, investigation and non-doing.
The emphasis is not on finding the one “correct” technique, but on understanding what different practices cultivate and learning to recognise their effects in your own experience.
The course also draws from Thai Forest and other Buddhist traditions, Zen, Tibetan Buddhism and contemporary non-dual approaches, alongside insights from somatics, psychology and neuroscience.
A particular emphasis throughout my teaching is the relationship between meditation and embodied life. Practice begins in the relative simplicity of sitting still, but ultimately extends into movement, relationship, emotion, work and the complexity of everyday experience.
Rather than combining these traditions into a single system, I offer them as different perspectives and ways of looking. The aim is to give you a broad but grounded foundation from which you can explore more deeply, understand your own experience, and gradually discover the direction of practice for yourself.
A Personal Note
This course grew out of my own exploration of meditation and the question of how practice can genuinely change the way we experience and live our lives.
Over the years, I’ve spent many months in silent meditation retreat, practising primarily within the Vipassanā traditions of Goenka and Mahāsi Sayadaw. These periods of intensive practice profoundly shaped the way I understand the mind, body, suffering and freedom — and continue to form the foundation of what I teach.
But much of what interests me now is what happens when meditation leaves the simplicity of the cushion and meets the complexity of life.
As a meditation teacher, somatic practitioner, dance improviser, martial artist and father, I continue to learn through movement, relationship, the body and ordinary everyday experience. For me, these are not separate from practice, but places where the same principles can be explored and lived.
The Foundations Course brings together what I’ve found most clear, practical and useful along the way. My intention is not to give you a fixed set of answers or beliefs, but to offer practices and frameworks that help you investigate your own experience more carefully.
Take what is useful. Question what you hear. Try the practices for yourself.
And allow your own experience to become the teacher.
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Reimar
Founder & Facilitator
Vipassana at Home
Words from the Practitioners
Angela M.
“I’ve become calmer and far more aware. I realise I can pause before I react. This has been life-changing for me.”
Richard W.
“For those who work, and for seniors like myself who are less able to participate in a retreat, this is a good alternative—and definitely a good starting point and preparation for a retreat experience.”
Kurt P.
“I now meditate consistently twice a day for about 40 minutes … and am more equanimous and mindful off the cushion.”
Course Fee & Support
In traditional monastic settings, meditation teachings are offered in exchange for food and support. As a non-monastic teacher, I also rely on contributions to sustain my work and continue sharing these teachings. The course price reflects the time and effort I’ve dedicated to creating this resource, ensuring it provides lasting value.
However, I understand that financial circumstances vary. If the course fee is a barrier for you, I offer a limited number of scholarships to make this course accessible to everyone. If you’d like to apply for a scholarship, please see here.
Thank you for supporting this work and your own practice!