10 Days Course

10 Days Course

The 10-Day Course is an introductory course to Vipassana meditation in which the technique is explained step by step.

The Practical aspects of the technique, step by step Over the 10 days:

You will follow Sila, a code of conduct in which you refrain from words and actions that are harmful to you and others.
The first three days, you will practice Anapana meditation, observing the breath to help calm and focus the mind.
From day 4 onwards, you will practice Vipassana, the meditation of mental purification by insight.

You will receive instructions given regularly every day. As well, teachers will meet with you in small groups to see if you are practicing the right technique. There will be other opportunities to communicate with them personally, if you wish. Every night you will hear an hour-long conversation about the practice by our late teacher, S. N. Goenka.

On Day 10, you will learn a new Mettā meditation, kindness, and then the rule of silence will end. Then you will have time to talk to the people with whom you have spent the past 9 nine days in silence.

Around 6:40 am on the 11th, after the final lecture, the course is officially over. Breakfast is offered and students take the time to clean their rooms and help prepare the center for the next group of students. Since the center is maintained by volunteers, this help is provided at the end of the course and is very much appreciated. Most of you will have left the center around 9:30 am.

This meditation course is a very serious commitment. If you feel that you are really ready to take this course, work diligently on the course and follow the instructions carefully, you will gain a great gift of wisdom. If you maintain your meditation practice it will be a jewel and a haven for you and the rest of your life.

Course menu

A simple vegetarian diet is offered for all courses, specially designed to meet the needs of most students. Every morning, oatmeal, cereal, and toast are served, as well as fruit and fresh compote. Lunch consists of rice and vegetables and proteins such as tofu, lentils or beans. This meal is served with a salad and condiments, such as grated carrots and beets, chickpeas, sunflower seeds, raisins. At 17:00 a light snack of fruit and tea is served.

We are sorry, but we are not in a position to meet special requests for food other than the menu offered. However, if you have dietary needs because of a condition clinically diagnosed as diabetes or pregnancy, please fully disclose your condition on your application form so that we can see if we can meet your needs. Your cooperation in this matter is much appreciated.

Please do not bring food to the center.

To learn more about other types of courses:  https://www.dhamma.org/en/courses/glossary

After completing a 10-day course, you will have access to the Old Students Website.