Introduction
In 2020, from July 7th to 18th, I participated in a 10-day Vipassana course hosted by Dhamma.org.
This post is a simple overview of what Vipassana is, how the course is structured, and why the technique is so powerful in transforming our relationship with both body and mind. I wrote this in July 2020, a few days after the Vipassana 10 day meditation retreat.
The Course Structure
Days 1–3: Anapana
The first three days centered on Anapana, an ancient meditation technique used to sharpen the mind by observing the breath in an increasingly smaller area beneath the nostrils, with the base of this triangle at the upper lip.
Days 4–10: Vipassana
The remaining seven days shifted the focus to Vipassana. Each evening from 7–8 PM, we watched recorded talks by S.N. Goenka (filmed in 1991). These videos guided us through the theory and practice of Vipassana and reinforced what we were learning throughout the day.
Daily Routine
Every morning began at 4:00 AM, and we practiced meditation for almost 12 hours. Some students continued even during breaks, totaling up to 18 hours of practice in a single day. A strict policy of Noble Silence was observed, which helped maintain a deeply introspective environment.
Meals
We were served vegetarian meals: some were delicious, some were bland, and occasionally they caused minor digestive upsets that became quite obvious in the meditation hall! Yet, because everyone was so absorbed in their own practice, these moments simply reminded us that we were “all in this together.”
Vipassana Technique & Theory
If you want a comprehensive, step-by-step explanation of Vipassana, you can find it on the Vipassana YouTube channel. Below is my personal understanding based on direct experience (panna).
Meaning of the Word “Vipassana”
- Passana = “Seeing”
- Vi = “True” or “Real”
Put together, Vipassana means “seeing reality as it is.” This technique cultivates an experiential understanding of the mind–body connection. As the practice deepens, it generates panna (wisdom) not derived from books or lectures, but from the actual experience of working with your own mental and physical sensations.
Eternal Change – The Law of Impermanence (Anitya)
Central to Vipassana is the Law of Impermanence: the understanding that everything is in a state of constant change. From atoms vibrating to the rotation of planets, nothing is truly still.
During Vipassana, you observe this principle by sitting motionless and scanning the body for sensations. When you remain seated for extended periods, you inevitably encounter pain, discomfort, restlessness, and other challenging sensations. Observing these feelings equanimously (without craving or aversion) is key. When we fail to do so, we experience misery, a term frequently used by Goenka.
The End Goal of Vipassana
Vipassana aims to free us from this misery. It reveals how the mind reacts to certain sensations and trains us to break the cycle of craving (wanting something we don’t have) and aversion (rejecting what is currently happening).
Both craving and aversion lead to dissatisfaction, as we lose our capacity to be fully present. By learning to remain equanimous toward all sensations—pleasant or unpleasant—we gradually dismantle the mental habit patterns that keep us stuck in cyclical misery.
The Heading of Vipassana
The essence of Vipassana is to:
- Purify the mind by identifying and releasing habitual reactions (craving or aversion).
- Cultivate equanimity so you can respond to life rather than react from ingrained habits.
By observing sensation without trying to change it, we learn that everything arises and passes away. This experiential understanding dissolves Sankharas (deep-rooted mental conditioning) and leads to greater freedom, or liberation.
Basic Technique Summary
- Body Scanning: Sit quietly and sweep your attention through the body—from head to toe and back up again—observing every sensation you encounter.
- Equanimity: Whether the sensation is pleasant, painful, or neutral, do not judge it, crave it, or try to push it away.
- Anapana Foundation: Before Vipassana, sharpen your focus through Anapana (observing the breath around the nostrils). This helps you notice subtle sensations during the full-body scans.
Over time, you may experience moments of deep bliss, but don’t let these moments turn into a new form of craving. Remember: everything changes, and it’s by recognizing this impermanence that the mind becomes truly free.
Final Thoughts
Vipassana is straightforward but far from easy. The 10-day course is designed to push you beyond your comfort zone, forcing you to face inner discomforts and deeply held patterns. Yet, with consistent practice and dedication, the technique offers a pathway to break these cycles of suffering and experience genuine liberation—one sensation at a time.
If you feel inspired, explore further resources, or consider attending a course yourself. You might be surprised at what you discover when you simply sit down, close your eyes, and begin to watch reality unfold within you.
Find a free 10-day Silence Vipassana Meditation Retreat here.
