10 Tips For Your First 10 Day Vipassana Course

Join me in my Hawaiian shirt as I offer some advice for anyone about to embark on a 10 day Vipassana retreat/course.
Having just returned from my second course I realised a few things that I knew from prior experience greatly helped me.

[@dalanxd]

I've done Vipassana and I have a great tip. Don't get yourself lost in narratives about yout fellow neighbor meditators. "This person is doing this thing or that thing ..." Remember: the retreat is silent for a reason and this behaviour defeats the purpose. Simply follow instructions, work on yourself, live the introspection. TIP: Once you get to the meditation center, don't small talk with anyone, don't engage in conversations with strangers, this is NOT the time to get to know them. The simple information that someone is experienced will make you observe them differently. If possible don't look at them in the eye. Build up your focus from the very beginning. This is very useful

[@patelsinghverma8279]

Very useful tips. I am planing to join next retreat. Trust these tips will of great help to me Thanks, for sharing these useful tips.

[@Yrrej8611]

When I went for my course, I realized that I had a much harder time meditating in the morning, & easily lost focus. Only after lunch was my mind able to relax enough to be able to sit through the hours of dedication. I spoke to the instructor about this on like the first or second day & he said that I was allowed to spend the extra time I needed to do what I needed to ensure that I was getting the most out of the meditation. For me, this was sleeping in til near breakfast, eating, then spending the time to rest & calm my mind, & at the times where I needed to be in the meditation hall, I was there. Overall I preferred my bedroom & the pagoda to the meditation hall as there were fewer distractions. But overall, I would say Tip # 11 is to find your own rhythm.

[@jz4901]

Thank you for the tips, these are great for me as I'm attending my first retreat in a few weeks. A summary: 1. expectations - go with an open mind, go with what happens, don't expect any particular thing 2. follow the instructions - practice what is being taught 3. posture - decide on a simple position as soon as you can, and stick with it; you will likely become uncomfortable at some point, but stick with it. 4. stay awake! - once awake, try and stay awake. Napping may mess up your mind, and may become a barrier. If you're tired, go for a brisk walk, or have a cold shower 5. meal times - don't eat too much (at lunch especially), you'll feel drowsy or heavy. Don't eat until you're full. 6. stay present - you get free time, but be mindful, try just experiencing 7. sexy times - don't get distracted, it happens, just observe it and save it for when you get home 8. down days - it's an emotional rollercoaster, if you feel down, just accept it and observe it 9. ask questions - don't get too caught up in your head trying to come up with clever questions 10. chanting - get used to chanting and hearing it, just accept it and let it pass over you. Cheers! jz

[@Khanderaonagar]

Be Happy 😊

[@Counter_Hour]

Go for it guys & girls, and (especially if it's your first time) don't overthink it before and don't get anxious the days before (I know it happens). It's a very safe and nice environment, with interesting people focused on growing up spiritually and mentally. You're in a fairly tight and pre-determined schedule, with strict rules, but it's also a taste of what real freedom feels like. Very peculiar. The "staff" is composed by meditators that once where first-timers in a Vipassana course themselves, so they know how you are feeling and will care for your needs, just settle in the experience and after you finish you will be glad you did it (and maybe think of returning back soon).

[@clockworknomad4681]

In few hours i will startmy first vipassana course, i am little bit scarred and your tips helps to calm me a bit, thank you

[@apapirrasokatir]

I've done Vipassana too. Five times. One important tipp, if you do the course first: Do not doubt the teaching and follow the all instructions unconditionally . If you do so, you will do everything possible. The rest will only be a formality . Thank's the video Tom.

[@creativecompanion]

Sándor Vízi 🙏 thank you. If someone cannot attend a vipassana retreat due to major health issues, can they do it at home? If so, where would one begin? Thank you

[@adityashah5597]

@@creativecompanion I'm going to Vipassana in 5 days. The lectures of SN Goenka are there on youtube. Seems like a good place to start considering he rediscovered it. Also I'm sure there are many literatures. Also they can arrange chairs for you if you cannot sit. Stay healthy my friend.

[@tcrown3333]

In 1983 I attended a 10 day 'Jukai' ceremony at a Soto Zen center in the U.K. Today, aged 75, I wish I'd had Tom's maturity and common sense back then. Most of what I remembered was being driven to distraction by a guy sitting in front of me constantly smacking his dry lips. If I'd had a quiet chat with someone like Tom Davison before doing the session, I may have had a lot more out of it. Brilliant video Tom. :)

[@KishanthJavegar]

Starting my course tomorrow...I'm excited and nervous at the same time! Will report back when I come out the other side aha! 😇

[@Shambo44]

What happened?

[@shrungatejasvi2437]

Yes, We would like to know your experience, only if you are comfortable sharing it ..

[@lindaolcuire6155]

Huge thanks for your tips! I just came back from my first 10 days retreat and your advices have been super useful 🙏

[@ValentinaPicchiLondon]

Hi, thank you for this video. I agree with you with everything, but the tip number 4. In my experience as soon as I realised I was exhausted and needed to rest in between meditations/breakfast/lunch times my meditation started getting deep and easy. So I think for that one is really personal. Other than that THANK YOU for this lovely video! Have an amazing rest of your life X

[@apwags]

Congrats Tom, this is an excellent video that I'm sure will help anyone considering their first, life-changing Vipassana course. Well done!

[@AjitPatel53]

Even though I'm viewing thos video months after having attended the Vipassana course, I found it very useful and educational. I went through the course fairly easily. I might have gotten more out of the course had I viewed this prior to attending the course. Thanks for producing this for future attendees to whom I recommend viewing this and taking these tips to heart. You'll get a lot more out of it.

[@unlockyoursound]

Great tip about comfort. I finished my first course last week. After about day 3 I realised that it's futile trying to get to a comfortable place, you just have to ind a posture that works and use the techniques taught to manage the pain and discomfort. Great video

[@Galibois]

Thank you for these reminders, dear Tom, As I am about to go for my second 10 days sitting, I find the content of your video very useful and very relevant. In moments of doubts, I am sure your shared encouragements would be helpful. Best to you

[@patydelfin]

Thanks for sharing. This has brought me relief for my upcoming retreat.

[@mameena1]

Thanks Tom! I am doing my first course in a weeks time. Your pointers have really grounded me. I am also a little worried that I might feel that it may not be for me. I am hoping it is and helps me improve my life. Really appreciate your video. Peace

[@bobbyjett7047]

I attended a 10 day silent meditation retreat at Tushita in Dharamasala, India. I actually loved the quietness, just being with people but not interacting, I have practiced daily meditation since i have been home. I am going to a 10 day Vipassana course in Bodh Gaya, India in January. I am very much looking forward to it. THANKS for this video. You look very at peace.

[@jameswilhite6837]

Going on my first retreat in a couple of weeks. It was very helpful. Thanks Tom.

[@SherLizz]

Beginners have to realise that apart from silence during the retreat, there's NO Contact with the outside world. No phoning, texting, no radio, no Internet. no reading. no writing. no smoking (for those who still do it...) etc. still, I din't miss anything. Totally focused on the teachings and meditation. Go for it. A great way to meet a part of yourself that is most of the time unnoticeable.

[@goodwayinlife111]

Sher Lizz can i do it at home with myself and how?

[@youandmecold]

Vikramsing Bahure Would you please recommend some U tube that is good to do it at home? Thanks

[@ilupillu4915]

@@goodwayinlife111 i will suggest u to attend a 10 day vipassana course.. at home we might do something wrong and we woudnt even know about it and if we have doubts then teacher also wont be present there to clear our doubts..so its better to go there and do ur first time under a meditation teacher..once u learn the tecnique fully then u can do it at home by your self.....may you be happy always

[@ilupillu4915]

@@youandmecold i will suggest u to read my above comment and better go for a 10 day meditation course and know the tecnique properly under a teachers guidance..once u know the tecnique then u can practice it at home also ...take care and may u be happy always 🙏🙏🙏

[@ZohraFtaiti]

Thank you for all your tips, I am doing my fisrt 10 day Vipassana course in march and I find all this so very useful!

[@hiranthe5723]

Thank you Tom for the guidance. I am going to follow the course soon and this would definitely help !!!

[@yehudahhachassid6191]

Om sabbe satta bhavantu sukhe tatta-may all being be happy! Thank you for this good advice and compassionate insightful understanding of problems with entering into the stream. Bodhi swaha!

[@eddiehaydn6295]

thanks very much, im sure I will find some of these thoughts helpful when I go on my retreat in February!

[@kareemkabir8163]

Hi Tom.. must say u have articulated the do n don'ts extremely beautifully.. I'm 4rom India and just completed a course and felt exactly the way u did.. right from the lows and ofcourse the chanting which I too felt was a surprise!.. tnx it felt good to hv someone with mutual feelings..

[@kliok7255]

Thanks for sharing but must comment to disagree massively on 1 of your points - don't sleep - I can't emphasise enough how important it is to sleep whenever you need - especially in the first few days while your body is adjusting the whole daily routine. So many people - especially newer students walk and walk endlessly thinking that will give them more energy or loosen out all those aches and pains. So wrong - your body and mind need to rest/sleep if that is how you're feeling. It actually helps you so much more in your practice if your body has recuperated and rejuvenated itself through sleep. The routine is very tough and in the beginning just SLEEP. After a few days you will not need to sleep as much. All the teachers I have met who are sitting the course as a regular meditator not as a teacher have always told me the same. ✌️

[@dinorahmorales23]

I am on my way to my first the Vipassana course. I’m very excited !Thank you for the video it is very helpful💕👍🏼

[@reginawalters919]

Thank you ... this has been very helpful. I will be doing a course in November and was starting to doubt whether I could do this. I feel better prepared now.

[@jeeradatekaowkanchana]

Very good advice. I am very lucky to see this video before join the vipassana.

[@stephanieyyy]

hi Tom, i did my 2nd 10 days retreat in Feb this year, watching your video I find it very accurate and practical, well, beside the "sexy time" since i've never experienced that, perhaps because i'm female. But that's why they suggest us to cover ourselves and not to wear tight cloths so we don't challenge others or ourselves/our mind. :) This is very much appreciated Tom, I'll foreword it to any friends who consider doing it for their first time..

[@AwakenwithDebb]

Hi! I am doing my first one next week. I have skimmed over a few videos about what to expect and I must say, yours is very well put together and with information I am thankful to have came across before I go. 😊

[@zonefreakman]

How was it? I'm going to my first one in a couple of weeks!

[@acidtrungpa4760]

Hi Tom. Thank you for your insight and amazing channel. Your material is really useful, and your introvert subject too.

[@TheYatrik]

Priceless advice. Thanks a ton

[@garyjbjr]

Actually pretty good suggestions! I will say that I enjoyed the chanting. In the morning meditation, it starts and ends the session. I loved the chanting as a way to start the day.

[@independentjessy1634]

I'm about to do this course in Northern California. I decided to look at your other videos and couldnt help but notice how similiar we are! Thanks for the tips! I hope to be posting some videos this year about my spiritual progress. Take care Sincerely, ENFJ :)

[@jahloniousmonk2544]

Great tips Tom!! I've just completed my 7th 10-day course and I'm still having to work on perfecting all the points you've mentioned. Like really all of them haha

[@ashwinir408]

I'm going to vipassana tomorrow. And ur video helped a lot. I'm the kind of person who would be a bit freaked out by the chanting....and would worry abt how I frame my questions...and crazy nervous abt gettin up at 4am. So ur video was perfect for me! Thanks a ton!

[@FrodeOsen]

Thank you very much for sharing these tips! Going to my first 10-day Vipassana course tomorrow, and your wise counsel will be very helpful. *Super* fired up about that (and a pinch of low expectations of course!). And by the way: You seem like a really good person! :) Here's to serving the world!

[@Andy-rl8jo]

Thank you so much for this video. Really great advice. I watched it the morning that I went to my first course in Nepal and it made everything so much easier to handle, especially the advice to not build little pillow castles - it's really tempting. Watching this a couple of years later, I am reminded of so much. Oh man, the chanting! 🤣 But there was no better sound after sitting still for an hour and knowing the pain was about to end!

[@ambarfildier9873]

Thank you :-)! I agree with every piece of advice you gave. Very useful.

[@DanielWSonntag]

THANK YOU. Doing mine in a couple months in Shelburne, Massachusetts!

[@1501Anne]

I did my first 25 years ago . I am so grateful that social media didn't exist then. I remember there was no discussion about what was going on with anyone. No one was telling of their experiences. What went on for me was for me. I loved that so much about it. The silence & no communication. Everyone's experience is their own.... Going into Vipassana I gave everything up, women were asked to wear no make up, any form of luxury was not permitted. There was no status, no matter how much money, or who you were, everyone was the same....... Here, now on social media people are gaining followers & views for their own gain, material gain & status. Vipassana, from my understanding was about the opposite.

[@susanwale8887]

Thank you so much for your explanation Tom, very helpful. Like you say, don't have expectations but it is good to know what might happen. I might probably get accepted for a 10 day retreat in Washington State, USA. I wasn't planning on this but friends are going, one couple, and they asked if I would like to go with them. It is full but there might be a space. Things in life happen and I believe that if I am accepted it means I was meant to go. Your ten tips are helping me to realize more or less what I am signing in for.🙏🏼❤️

[@eyeojo]

Did you go?

[@Mohammed.nj0]

14 feb is my first time , all the best to all of you guys :)

[@srimathisumathi3212]

Great video and much merit to you for the positive tips you give. I have been to a couple of programmes, but i wish I had come across this earlier. But, never mind, it is never too late. Vipassana meditation is great and it does help you to see reality, live in the present moment and have compassion towards all beings. Srimathi

[@bjhansma1]

Thank you Tom. About to go on my second and these tips are really helpful and make me more excited to go. Can relate to all of them, including the damn chanting ;-)

[@ralphrau]

We are creatures of habit. Vipassana helps to correct many bad habits by increasing our awareness of our own behavior patterns. Without awareness there can be no change?We are not habituated to sitting still for an hour at a time-which is a typical session. Like many other patterns we have settled into it takes 2-3 days to settle into the new pattern. But the rewards are priceless and serve you every day of the rest of your life. I have stopped re-acting. Now I stop-think-act. Its been hugely transformational.

[@mayahershko]

Thank you so much it's really helpful! Going tomorrow

[@jahzen67]

Thanks a bunch Tom, very helpful. Peace, Peace, Peace.

[@haggisbassmusic]

Thank you Tom, my Vipassana is in 9 days.. Your video helped a lot.

[@smpatwardhan]

I shall be shortly going for my first Vipassana course in this week and your video was very helpful. Thanks!

[@betrion7]

How was it?

[@throughmylens5582]

Thanks for the tips. I will join the course this week.

[@marijomjmr]

Thank you so much! Going to my 1st Vipassana course next Wednesday. Blessings!

[@betrion7]

How was it?

[@GuyYaronMusic]

Great video man very good reminder for old students as well

[@vibhuj6150]

Thank you for your suggestions 🌸🙏🏻

[@jeanniebellgrove4059]

you're brilliant. thank you so much for this video 🙏😃

[@sonalinath8506]

hi Tom, Great video. Wonderful tips. Going for my 3rd 10 day retreat tomorrow. This time as a course manager. I am keen, looking forward to it and at the same time, scared. You know the feeling. But like you wisely said, I will go along with the flow and accept things as they happen. I tend to explain my shortcomings away by saying I am not as advanced in my practise as I should be. But maybe that's just an escape / excuse that I myself don't believe in. Will let you know more about my experience once I return. Happy greetings from NZ

[@betrion7]

So, did you return?

[@renarajadorai2669]

thanks for sharing this. I'm going for my vipassana course end of this month. :)

[@gaiavarvel7130]

Good video!! I've been there 8 times, going back, january 2018....

[@toomy1995]

how about a "what to take with you to vipassana" video for those who are going for the first time

[@dalanxd]

Once they've accepted your email you with a good list of things for you to bring to the course.

[@TalTheBest]

I recommend taking a notebook

[@kerrylattimore2684]

@@TalTheBest If you are into organic and keto foods, bring your own or plan on fasting. Earplus.

[@alasdairgrant4301]

Really helpful. Fifiteen minutes but concisely expressed - thanks.

[@mova6199]

I think you are really funny and you ´ shine ´ even more than you already did in the video ´after 10 days Vipassana´. And wonderful that you did some work as a volunteer. I also did Vipassana in 2008.

[@JaiSingh-wm5wg]

Thank you so much for these wonderful tips.. Thank you so much 😄😄🙏🙏🙏🙏☺️

[@user-fd2ht6fl4r]

One of the best videos

[@californiapsychstudent.3620]

I just finished my vipassana meditation course to become a practitioner. Thanks for the vid.

[@yaithza1]

Thank you! your video really help me. It was funny.... yduring the 10 days retreat I could remember the majortiy of your tips :) and surely , those helped me lots! tip number 10 made me smile at the meditation room

[@ILOVE2FeelGOOD]

Loved this video 💜 Other things I would suggest is 1. Get used to waking up early (4am) before you go and 2. Start practising early time restricted eating ... eat between 7am and 12 noon 3. Wear slip on shoes or sandals as you have to take off footwear in the meditation hall. I found it useful to keep a shawl in the group meditation hall. You can also bring your own meditation cushions, kneeling stools etc. If you use them The food is of excellent quality and plentiful! Don't expect to have fun. Vipassana is hard work. But the benefits are amazing.

[@jayeeblue]

I am going there on 29th of this month. Watched your video trying to relax my mind before going there. I am a very anxious person and that makes me more scared of going there. I am going to follow your tips, hoping to achieve something out of the retreat. Thanks!!!

[@sanjoypaul4235]

Nicely put all important points together, I am also preparing for 2nd time visit after a long time.I would also suggest not to know much detail about the course, let's surprise you and you will blissful at the end.

[@domedweller4202]

Thank you this was great advise 🌹

[@The_Goat_91]

That's a very cool shirt man! And thanks for the advice btw =)

[@ranjanijayawardana3535]

Thank you very much Tom.Its very helpfull to me.I like the word you said Emotional Rollercoster.........ys everyone experience it.Cheers........................

[@PoojaSharma-ru3cj]

Goenka’s greatest hits. Hahaha.That’s funny 😂. It’s painful to hear him chant for the first time. But soon one becomes used to it . I would advise to hear his chants couple of times on youtube before going to the course just to get a hang of it.

[@PhenHarrison]

Thanks for tips. I’m attending my first in a few days

[@latopbhutia5642]

Number 10 and final one. When i went for my first 10 days course and when i hear the SN Goenka voice for the first time i thought that it was very funny and horrible voice. But slowly when i got the Dhamma i realised it's not About the voice or people. It's all about our judgement towards them. Basically we should more grasp the technique rather than voice or the external things.

[@priyatembhekar453]

I'm aslo going to do this 10 days course. Thanks for helpful tips.

[@RameshKumar-tx9tt]

Mam vipassana can helps to reduce our depression?

[@iLikeArtTypeGirls]

8:00 Number 6. Putting that one in my pocket ✨ Thank you!!

[@mamishami9820]

The meditation actually starts with finding an available course. To no avail. Sit with it, that too will pass :-))

[@dianerhagoo7502]

Very useful tips. Thanks

[@jalianekuda8162]

Hi Tom, great video, I am going for my first Vipassana soon and I found your video very helpful :) really nice and concise presentation.

[@betrion7]

How was it?

[@GreenFr0g]

Thanks for the video Tom. Perhaps your point on posture could be elaborated a bit further - some people may be unable to find a single posture/position to maintain for the 10 days. Whilst meditating for long durations will of course result in discomfort at times, it is important to distinguish this from intense pain. If your body is screaming out, that's generally a good indication that it's not enjoying the position you are in. Remaining in one position (particularly cross-legged or lotus) for repeated long sessions can cause serious, long-term damage to ligaments in the knee if your hips are nor flexible enough, for example. A young woman who completed her course at the same time as me has caused some damage to her ankles from kneeling during her regular 2-hour daily practice. I hope this does not discourage anyone from undertaking a course, as I believe it to be an incredibly worthwhile and meaningful thing to do. However, please be kind to your body, and if you find yourself in genuine, serious pain, you can always change posture, or speak to the assistant teacher about it.

[@robertakovacs6935]

Hi Tom! Thanks for sharing your thoughts. I have been to Vipassana first time last December in Sweden. I have now moved to the UK and will be going to the centre in Hertfordshire again in Sept/Oct. Thanks a lot for sharing your thoughts and tips - they are important to keep in mind. I struggled mostly with the drowsiness last time so this time I will focus on that. Interested to see how the second time goes. :) Nice shirt btw!

[@tomdavison2784]

Roberta Kovacs haha thanks everyone needs a Hawaiian shirt! Good luck on your second course.

[@tsingh6229]

@@sakhinama why don't you simply Google?

[@choo4811]

Cool tips, I'll try them.

[@sudhanadhikari6308]

Chanting is very empowering. And energetic

[@Actanonverba01]

Great job, good introduction

[@malcolmfielding1138]

Useful thanks for your tips...

[@ralphrau]

Very helpful advice.Posture - Lotus or half lotus is good. "Vajrasana" is perfect. From the experience of others it seems that "Vajrasana" can be kept going for much longer and keeps the spine positioned perfectly.:Be Still & Know...the Peace that Passes all Understanding: "Let Go & Let God":Impermanent. Impermanent. Impermanent.

[@MartinezGodhand]

Today I am watching your video. Now I'm getting motivate myself because I just get more curious about vipassana, beside all of these tomorrow I go for meditation lets see what will happen and i will share my experience.

[@fredrikbeckker125]

Meditate on "Just this" has helped me a lot! But yeah good tips!

[@dipasunuwar4897]

Thank you so much for your tips.i m leaving next month. I just want to feel inner peace within me.

[@elizas7234]

I first came across your videos because I'm an INFJ personality type, and now I'm researching Vipassana because I'm thinking of doing a 10 day course and I've come across your channel once again! :) If you see this comment, I'd love to know your personal thoughts on veganism. Because that's the one thing I'm most passionate about, and I think people like us tend to be drawn towards helping those more vulnerable than ourselves.

[@davidbmason]

As a Buddhist Christian, I have found this post very interesting. I have been on Christian retreats but never a meditation retreat. I would like to give this a try.

[@flower_goddess1279]

Very helpful video thanks mate !

[@RameshKumar-tx9tt]

Vipassana can help to reduce our depression?

[@AmaraAlban]

Very helpful ... thank you!

[@sheebee8398]

Thank you very much! Namaste!

[@iantulloch3201]

Great video going next month for first time

[@WickedG5150]

27 total 10-Day courses completed, you read that correctly. I served full-time for 4 ten-day courses. I also have completed two long sitting courses, one 30-day dip and two 60-day dips. 5th year advanced practitioner and 3 hours daily between courses. Be Happy.

[@huntmsl]

Why did you write this all here?

[@WickedG5150]

@@huntmsl Because it’s a lifestyle! You do not take one 10 day course, then it’s over. It must be practiced daily.

[@maireadmcnicholl71]

Thanks Tom,, really helpful.Just about to do my 1st retreat in Italy in 2 days.I fould the tip about finding your meditation position asap great, as I am always on my feet and think this will be hard physically to do, so I wont waste too much time...and the food....im a chef and a real foodie, so not eating after lunch is a bit scary, but like you said we don't use much energy......thanks for taking the time....all tips are appreciated .I feel more prepared now....

[@tomdavison2784]

Hey Mairead no worries, thanks for watching.

[@tomdavison2784]

Hey Mairead no worries, thanks for watching.

[@tomdavison2784]

Hey Mairead no worries, thanks for watching.

[@janakchauhan]

Tom...Good Work...Sadhu Sadhu Sadhu...Be Happy...

[@nitika1512]

thanks! I am about to go to the retreat in 2 days..

[@SherLizz]

hahaha. All true. Great tips. Did it 5x. Gave Dana 1x. I recommend it to everyone.