One Preparation Tip to Survive your First 10-Day Vipassana Retreat

My 1 Tip for Surviving a Ten-Day Vipassana Meditation Retreat.
Please also listen to the other youtube videos with five tips and ten tips - they are all great advice.
This one tip is just focused on helping you complete the course and so get the maximum benefit (which is wonderful)

[@MrYatesj1]

Most helpful video I have seen yet for Vipassana preparation. Thank You

[@MichaelAdamsStory]

thanks Jess! I'm pleased you found it useful.

[@MichaelAdamsStory]

Hi Jess , the centre I went to had plastic chairs available with backs. They cut the legs a bit shorter so your thighs are level. You should ask about availability ahead of time or ask about bringing your own chair. With those chairs you don't lean back against the back because you want your back straight. They also had 'chairs' with no legs - imagine a seat and seat back only. The seat goes on the ground and your knees are high - people did lean against the backs with those. I suggest you have a chat with the centre and explain any concerns you have. It's important to find a suitable pose.

[@MichaelAdamsStory]

Xx

[@hw462]

😄4 years gone ... as soon as I heard him say the first few lines in this video I thought the same

[@violettownmicroenterprises1528]

Im having a soft, kindly laugh here. Whats most important in my personal view, is to 'go within'. Dont observe others, focus on yourself, your own, very unique journey. I think thats why, having now watched -or partially watched- some of these "reviews". Im wanting to advise you not to. Everything you need to know to prepare, is in the written material given on the Vipassana website. Trust that if you follow that, you will be well prepared. Listening and watching these reviews will only give you an unqualified view of someone elce's experience. I call that 'outside noise'. If you are going to take your first course, congratulations. Work hard to quiet the 'outside noise and stimulous'. Go within. On the last day, when you practice metta, this is an appropriate time to re-focus outside yourself upon others. May all beings be happy. ❤

[@shehnaazsheikhpierre9886]

Thanks for sharing ur experience. It was a Refresher for me. I hv bn doing Vipassana since 1993. I hv a tilted spine resulting in a 1inch shortening in my right foot. Every posture was difficult in the initial courses but I hd wonderful teachers. They were compassionate n encouraging. Gradually the sitting became more n more comfortable. I went on to do many 10-Days, Satipatthanas, 20-Days, 30-Days, 10-Day Specials.. Here I am.. No more physiotherapy n pain killers. A more sorted out human being, trying ti improve everyday..

[@laurahernandez5745]

Don’t give up! The pain is temporary quitting lasts forever. Metta

[@MissBluebirddays]

I'm 6yrs late but this is sooo helpful! Thank you. About to sit my first 10day Vipassana in April.

[@autumnarcher]

Good luck next month!

[@gavinnaylor786]

Great advice. My first course was in Asia and there was little in the way of matting or pillows, no chairs. It was the most painful experience I ever had. By the end of the hour of strong determination I was shaking and sweating and my thighs were on fire. I had no choice but to work through the pain or quit and it was the most valuable mediation period I've had. You start to realize that the pain intensifies as you become distracted. When you observe the pain as you're supposed to it dissipates. Forcing yourself to deal with this intensifies the results of the mediation I believe. By day 6 or 7 I had the pain completely under control, as I'd rest my attention on the painful places and observe objectively and they would quickly pass away. That's a crash course in the technique. So I think for anyone young and brave enough to endure the pain wold find benefit working though it.

[@Bluudclaat]

Gavin Naylor Same here

[@tomtillman]

Well, I'm only 73, so it should be no problem ;)

[@nikkifrye7599]

@@tomtillman I hear you! Even if we have not been fortunate or taken the opportunity to take a 10 day retreat, when younger, we can be grateful for the opportunity when it comes at any age. Three years ago, I was scheduled to take the 10 day; and then there was Covid. Smile We have applied again and if accepted, I will be 70 when sitting my first 10 day! And, this time, my 40 year old son is going with me. I feel blessed!😂❤

[@japiro14]

I'm gonna do it in asia too, so no chairs or pillows then?

[@jackiec.232]

"Young and brave"? LOL I'm 76 and brave. I qualify. My first Vipassana course starts in July :)

[@neilfernandes5056]

Thanks for listening? No, dear sir! Thanks for putting this together for us.

[@poladelarosa8399]

Thanks. An excellent and informative presentation. I would only add, from experience, that the full lotus asana is by far the most stable position, more comfortable than a chair, hence favored by serious meditators. It takes training and patience, but is a worthwhile achievement that will last decades. Starting from scratch, go easy, alternating one leg at a time for short periods of duration. Do not be in a hurry.

[@gaiavarvel7130]

Good video!! I've been there 8 times, 5 courses of 10 days 3 courses of 3 days going back on january 2018 to serve.

[@musinateghi8391]

That's really cool! Can you describe what was it like to visit the courses and what kind of impact they had on you?

[@joemathew6226]

Where did you done your courses India or somewhere else

[@user-we6wi3rn1l]

We're happy for you

[@RaviSingh-jw7mi]

Sadhu sadhu sadhu may you reach to nibbana

[@cindynelson7313]

Thanks! So much! I am scheduled for my first 10 day in February and I found this helpful!

[@cypressmorales9876]

Thank you, Mike. I appreciate especially about sitting because I have some knee issues and I am older. Definitely, chair for me.

[@koriander7156]

Excellent, well-thought out presentation. I LOVE the visuals and appreciate your pacing. You confirmed some things I'd been thinking. There were other considerations I hadn't thought of. I have some experience with meditation but was still nervous because I've suffered from back pain over the years. I've rehabbed my back and can sit in meditation for over an hour either in easy pose or using a seiza bench with the rounded edge sides. You covered things so well, that I feel a good deal more confident that I'll make it through my first 10 day retreat. Thank you so much!

[@cynthiakeyser693]

Thanks so much Mike. I plan to go to the meditation for the 1st time this year, outside of Dallas. I am 59 yrs young and so appreciate your "engineering" advice on sitting postures and how to prepare!

[@MichaelAdamsStory]

cynthia keyser you,re welcome Cynthia, I wish you well.

[@bodhi-kenyon]

Thank you for your help, Mike!!

[@abhishekchattopadhyay2312]

Thanks Mike. You made everything clear before my first 10- day session.

[@ivanduka]

A good posture dramatically reduces your suffering during the course. I would add that the height of the bench or pillows is very important for yet another reason as well - it determines where you lean your body. If the height is too low, you will lean back, and have hard time keeping your back straight. If it is too high, you'll start leaning forward, which is not good as well. So at some optimal height, you will feel that you are not falling back or forward anymore, and it helps a lot. Another important thing is when you use pillows, put also smaller pillows below your knees to support your legs' weight. It is tricky to find your optimal support level, if it is too low or too high, then there is no support, and your bottom will feel the pressure. However, with optimal height and pillow placement (for me it was not directly under the knees), you will alleviate all your legs weight.

[@roupajettoo7540]

Thank you so much Mike for taking time to clearly describe the layout of the room as well as for your valuable advice and encouragement 🙏🌼🕉

[@thatslifecaro1479]

Excellent advice! Thank you so much

[@yehudahhachassid6191]

Om! Sabbe Satta Bhavantu Sukhi Tata! May all beings be happy! The Dhammapada says, " Whoever is rich in insight and wisdom,discerning both the right and wrong paths, having attained the highest good---him do I call a noble one." Thank you for this discourse on Right mindfulness and Right meditation. Peace and Joy.

[@KitchenTableChatsENM]

This was so helpful because this was my main fear, that i would be expected to sit in a specific posture despite losing blood flow to my legs and feet. I’m glad to know I can find a posture that I can maintain and these suggestions are super helpful. Thank you!

[@michaelfoster4169]

Thank you so much! This is very helpful and gave me more confidence to try a retreat.

[@balz]

Thank you so much for this well structured, easy to follow tip.

[@balalalala13]

Great advice and preparation. Thank you, Mike. I have taken two 10-day courses. I believe the key to being comfortable is to use the easy pose while making sure your hips are high enough.

[@MrAndrewChung]

thank you... you have a lovely way of expressing yourself

[@carmelitas]

Thank you so much for sharing this useful tip!!

[@user-ql3ht6rs8y]

Thank you so much for your one important tip! From Russia with love)

[@Elliot_97]

Just finished my first course. Around day 6 I found a posture where I had 3 cushions to get some height, and had the soles of my feet together. This avoided extra pressure from my shins on the other ankle. That and ensuring I had my core engaged to keep my lower spine straight really made things easier for me.

[@Lascarnn]

That was excellent and straight to the point, thank you!!

[@Satish-nn1pt]

Wonderful tip Mike, extremely helpful and the way you explained via the drawings was super. Nobody talks about these subtle nuances which makes a great impact on the practice. Thanks a lot for this, highly appreciate it.

[@soulwork1729]

Appreciate the video! Thank you!

[@kjetilgrosland]

Great video. Just what I needed before doing my first Vipassana. Pretty fun with such an engineering take on the very important factor, but possible often forgotten; sitting.

[@machanrahan1074]

Re cushioning and sitting: I did my retreat in Auxerre France in 2008. The centre provided a cushioned mat about 1m square and both cushions and/or seats plus as you say lots of blankets. People changed positions and supports regularly throughout the day. I like your idea of rounded feet to allow different angles for one's knees. From what I understand it is imperative that one's knees are lower than one's hips.

[@jafarmoosa2012]

Every one who do this should get an unique experience. I have done my 10 days course at Dubai.

[@vincentvidoudez9256]

Thank you very much for your tip ! I’m working on it !

[@djahilan8344]

Thank you for sharing your experience.

[@farhanahossain3834]

I can't thank you enough for this amazingly useful video ❤️

[@delslowsr20]

Thank you for taking the time to explain this. This was very helpful. I leave tomorrow morning to start my 10 day journey.

[@perfectsky6721]

Thank you Mike. Good to see an Engineer's perspective 😜 (I am an Engineer too). I have done four 10-day courses. Now, I will be doing a Satipatthana course which is a 7-day course tomorrow in Mumbai's Global Vipassana Centre. I have been through a lot of pain during the Adhishtan sittings but didn't change the position as I learnt to look at it equanimously. Yes, I did use cushions to make a comfortable long-lasting sitting. I had so much pain in the thigh-bone area as well as the ankle area. I determined the cause and used mechanics to nullify the pain lol😂 BTW tomorrow is India-Australia New Year cricket test match in Sydney. I will be missing it haha. We might win the series for the first time in Australia. NO ATTACHMENTS though🙌 Hope to see more videos from you. Good luck Sir. And thank you for posting such a wonderful video.

[@MichaelAdamsStory]

Thanks you! (Lets not talk about the cricket ...)

[@tedpreston4155]

Thank you SOoooo much, Mike! I'm headed for the shop to make myself a bench! I'm new to meditating, and new to sitting so still. I have a couple months to prepare, so I'll try all the postures. I suspected this would be important, and I'm glad you confirmed it for me, and explained the scissor bench. That's the first time I've seen one.

[@vita4017]

How did it go?

[@tedpreston4155]

@@vita4017 the bench building went amazingly well: two benches done, both are comfortable and get used regularly. One has solid legs, and the other has folding legs. I also learned to sit while using various postures, and all of them have become comfortable. I have no difficulty sitting for hours at a time. Sadly, the pandemic got in the way of the 10-day retreat I was planning. Maybe its time to try again!

[@lukebenjaminporter9719]

Thanks Mike! 👍🏼

[@soulmariyah]

such a sweet video, thank you so much!

[@singhusa784]

Thks for ur coopreaction. The way u explain is awesome. Sitting for long tim is big issue then meditation.

[@jameslaing8602]

I've been to many of these courses and watched a fair few youtube videos on them too and this is probably the best video I've seen anyone do on Vipassana courses. I would add on the subject of cushions, that if you use one of the higher firmer cushions it's usually best to sit towards the cushions edge rather square in its center. This makes it easier to raise the hips slightly above the knees and so keep the back straight. On the subject of keeping the back straight, I'd say this means a looser relaxed 'comfortable' straight back, not a 'military' straight back which is a more rigid posture that would get painful eventually.

[@LasanthaYGarusinghe]

Thanks very much Mike. Your instructions will help me a lot.

[@jackiec.232]

Hello Mike, your video has blown away many cobwebs, thank you for sharing your knowledge and experience. I didn't know there were breaks at the 60-minute mark! That made me very happy! Also, the sitting is a worry but your discussion and diagrams are very helpful. My first Vipassana course is in July. All the best to you.

[@jz4901]

Thank you very much for this extremely *practical* tip! I've always had trouble sitting and never even thought of the pain I'm setting myself up for, so this was very helpful. Cheers and best wishes, jz

[@RAJIVKUMARBHARDWAJ-ISHAPPY]

AMAZING OBSERVATION & BEAUTIFULLY EXPLAINED.👌👏👍 NICE CARING PERSON & GOOD TEACHER 🙏👍 🌹 THANKS 🙏

[@inspiredbylife1774]

Thank you Mike. Really helpful!!

[@Georgekn1]

Excellent video...appreciate you taking the time to do this video!!

[@arunk8686]

This is extremely helpful. Thank you!

[@vanb6705]

Hey Mike. Go to a Yoga centre & see the cushions that are used. Particulary the long 'firmish' bolster type. So you can sit comfortably for long periods of time with little or no discomfort. Sit cross legged, with your bottom on the edge of bolster, your bottom will be higher than your knees. It takes the pressure off. You only need the one bolster. Simple...... Fantastic advice about practising sitting prior to going to Vipassana !!!!!

[@MichaelAdamsStory]

Thanks Van, I do yoga so I know what you mean by bolster. I didn't see anyone using a bolster at my retreat but I think it would be a reasonable substitute for a meditation cushion for a cross-legged posture. You could use a bolster also as a substitute for a seiza bench but I reckon the bench is better because you don't have your feet splayed out away from the bolster, so there is less pressure on the knees with the bench. These small things make a difference after 8 hours of sitting....

[@vanb6705]

Mike Adams. I really liked the style of your video & illustrations. Very useful.

[@CC-vy9mv]

Such a clear explanation and so practical! Super helpful video. Thank you so much!

[@TheStoryLeader]

thanks Catherine!

[@shaileshmallya9857]

Thankyou for making this video and sharing your experience Mike. Very useful indeed.

[@timbui5556]

Thank you so much for making this informational video!

[@billionairegoddess1889]

Thank you so much for this information much appreciated

[@KrishnaKumar-np3tw]

Nice tip, appreciate this type of information you would not see anywhere else!

[@buddhavipassana3016]

Vipassana meditation purifies the mind and its practice leads to increased concentration, resulting in beneficial effects on the body and mind, and in turn to the entire society, Vipassana comprises three simple precepts -- morality, concentration and self-realisation -- through awareness and insight, and is a non-sectarian meditation technique that applies

[@peterhberry]

That is very very helpful. Thank you.

[@pixiemaz8624]

thank you so much...im going to do it in august and I have been terrified but now watching this it has been inspiring so im going to certainly do it

[@MichaelAdamsStory]

Maslen George best wishes! And thanks for commenting. Please let me know how you go..

[@catrionamarchant253]

Great video Mike. We picked up lots of ideas for sitting comfortably!

[@MichaelAdamsStory]

thanks Catriona!! Are you meditating?

[@blackhunk2265]

Informative. I have booked as new student yen day course

[@pankajgz]

Great tip, thank you!

[@indersaran4095]

I attended 10 days meditation camp at bhopal. Although it was tough but real wonderful and inspiring experience. It gave me tremendous strength and courage to lead a calm and peaceful life. The vipassana meditation technique as taught by Late Shri S.N. GOENKA is unique of its own kind. Wish to attend another camp in near future.

[@amanparashar4988]

inder saran I am also planning to attend the 10 days meditation camp at Bhopal and I would like to know in what sense you felt it was tough?

[@ivantheyogi7384]

Very clear and informative exposition, Mike. Well done, sir!

[@pdktrouble]

I'm signed up for a 10 day retreat in India starting on the 27th of November, I'm so glad I found this video before going, thank you very much

[@pdktrouble]

@@tlomt actually I couldn't go in the end even though I had built my own bench and everything, I will get around to it as soon as I can, do you think you would ever try it again? at least you tried,

[@aerodomdom1394]

how was the experience ? :)

[@pdktrouble]

@@tlomt glad to hear, I'm sure you'll make it through this time,

[@pdktrouble]

@@aerodomdom1394 I couldn't go in the end, I bought a house instead but I will go and do it next winter for sure

[@kyleenafalzone]

thank you so much!! i'm about to go im so excited.

[@MichaelAdamsStory]

Best wishes Kyleena

[@rajanmaharjan5006]

Awesome Tip for the beginners. Thanks for the great tip!

[@MichaelAdamsStory]

Thanks Rajan!

[@bruno.roberti]

Very nice and helpful, thank you!

[@meropale]

Love it.

[@karthi1834]

Thank you Sir for your kind sharing.

[@Rebeccaac]

That bench design looks great/haven’t seen that exact style before!

[@DarkKnightLives]

Thanks for your effort sir

[@fivebyfivesound]

Very helpful. Thanks!

[@sandeepvk]

thanks much . I am going in 15 days. I am getting worried and this helped

[@johnjosephjawahar2518]

Thank you Mike. Its wonderfully explained about posture at vipassana. I am going to attend here in Adelaide for 10days first time. I pre conditioned my posture comfortable position. Your vedio gave an additional idea to be comfortable at Meditation. Thank you once again

[@MichaelAdamsStory]

Johnjoseph Jawahar best wishes!

[@karthikraman1420]

Thanks for helping with the details .

[@m44235]

I am leaving tomorrow for 10 days. This was very helpful!!

[@sandeeppakhiddey]

Guys don't worry abt the painful sensation, They r impermanent, After u had done with ur painful sensation, Joyful or pleasant sensation arises. They r also impermanent. & buddha said that we react on our painful & joyful sensation. But both r impermanent, Then u come to a neutral position. After that ur journey begins for freedom. It means u will not take a rebirth. But he also said don't trust me unless u had ur own experience . Buddha was a super scientist.

[@forcolor9494]

Sounds like your on a good path now! This retreat is called a boot camp of meditation it’s not always been beneficial for people. They are researching the negative effects that can happen at Brown University. Cheetah house. Many come back with difficulty. Sounds like your on a good path now! You might not need this retreat. I was sorta talked into my first retreat and looking back I don’t recommend it to people. Don’t discount your own hard work to get where you are now. That’s awesome!! Good luck!

[@wendikruger3431]

Thanks so much, great info.

[@hornedlobster]

Very informative! Thanks!

[@MichaelAdamsStory]

Zedi thanks Zedi

[@jbc365gym]

Great insight :D I did my course in Nepal in 2014 and I really suffered for the first 4-5 days because I didn't think of my sitting strategy prior to the course. Now I can sit easily for 1hr. Good luck to you sir!

[@littlewoodg1]

Huge thanks

[@Hermit_mouse]

Hahaha! You wrote this whole lecture in your head while you were supposed to be meditating, didn't you

[@MichaelAdamsStory]

David Goodman :-), for sure my mind was far from meditating most of the time, particularly in the first few days.

[@hartonorahardjo8637]

@@MichaelAdamsStory an honest man...

[@TruthTriumphs786]

@@MichaelAdamsStory me too

[@Libroerina]

I thought the same thing! Haha

[@PaoloNencini]

Ahah🙂 Meditators standard thoughts 😂😂🙂

[@homemadeprobiotics8635]

Very helpful, thank you!

[@vloke9680]

Thank you, your tip is most helpful. If I manage a 2nd retreat, I will take your advice.

[@joeblow6377]

I’m going tomorrow. Thanks for the tip, looks like that bench is the way to go. Getting a little nervous, but it’ll pay off I’m sure! I’ve only meditated for 30 min sessions or maybe an hour with meditation music over the last couple years, sometimes without music, usually sitting on my couch or on the bus. I hope that’s enough for me to make it through

[@MichaelAdamsStory]

Best wishes Joe

[@coppertonewater]

How was it?

[@bha9287]

Hey Mike thanks...love u bro...

[@terieseful]

Thanks. This is very helpful

[@malcolmfielding1138]

I think I need to make the bench. Thanks for the helpful video!

[@TheStoryLeader]

Yes Malcolm, The bench is pretty easy to make and if you have your own you can tinker with it before the course to get it comfortable. Best wishes!

[@janedietrich9473]

Your video was very helpful as I plan to take the course but I was wondering how I'd be able to sit for that long. So it was encouraging to hear your explanation. Thank you for sharing.

[@midoann]

So thoughtful of you. Thank you very much. I wonder if I'm allow to take a bench here in Japan Vipassana in Kyoto.

[@dalaljaz7128]

Thank you 🙏

[@mr.mistoffelees7188]

I like that, thank you

[@arpan471]

Nice video sir.😎

[@maume8278]

Thanks for tips

[@famigliatibaldo5252]

Thanks a lot for your tips. After having attended 4 ten-day courses, at the end of the 4th, I "discovered" the *cushion* ! I think I was too immersed into my body ...but, yes, definitely using the bench or the cushion is the better option than keeping the knees up. I wonder why in the Vipassana web site they don't mention such a possibilities, so that people can train at home ... greetings from Italy and thanks again

[@MichaelAdamsStory]

Famiglia Tibaldo ;-)

[@ivonnelopez8203]

Do they have benches at the centers?

[@ridiculousrecords1]

really helpful thank you :)

[@ThaMisfit]

Thank you

[@izkustvo]

Very helpful!

[@joseluna2257]

Thanks. First time for me Next august