Vipassana meditation retreat

A 10-day course is a great introduction to meditation with Vipassana retreat. You need not have any meditation experience, but an open heart to learn and determined mind to give this technique a try for 10 days.

Serious meditators have survived long-term courses with similar rules for 20-days, up to 45-days so there is no doubt that physically, anyone can survive the fasting, sleeping, and working time.

The course is set with a strict timetable. So as participants, you just simply focus on attending to the time when the gong strikes. The gong would strike when it's time to meditate at the Dhamma hall, at the end of the meditation session, and when it is time to take meals. 

At the start of meditation, some things to note:

• Participants are not allowed to talk, so it is a silent retreat. The reason for this is, disturbances from talking and social interaction is often a hindrance to concentration. Another reason is that all participants are required to adhere to 5 Precepts on morality that includes no lying. So it is much easier to adhere to that, if one does not talk at all.
• The meals time of breakfast at 630am and lunch at 11am. There is no solid food served at 5pm tea time. First time participants are allowed to some fruit and tea at afternoon teatime. The fasting has provided a lot of benefit to me in terms of health, similar to intermittent fasting. It is also common to shed a few kilograms healthily, at the end of course. Special arrangement can be requested, and granted at discretion of teacher, for people with certain gastric disturbances or requirements (eg. pregnancy).
• There is no contact with outside world. You would surender valuables and mobile phones for safekeeping at the beginning of the course. This proves beneficial as social media, and various internet entertainment is huge distractions to peace and calmness that facilitate fruitful meditation. You are also not allowed to have reading or writing materials, but I promise that you'd not have time for that due to the busy schedule.
• You are fully occupied from waking up at 4am in the morning, with meditations sessions, meal times, and some break time to allow a walk in garden or pond (depending on the centre) and bath as well as laundry.
• The center is run on voluntary basis. Everything is accomodated to make the students life as comfortable as possible, with limitations. Some center that I have been like Dhamma Malaya, is well run with facilities for 100+ students, management office, rotating menu, while others can have only basic facility, with more laidback rule being enforced. But always same courses are run, in a center that provides tranquil and peaceful environment for a fruitful session.

I have found that the course and exercising the Vipassana technique has brought so much benefit and happiness in my life. The first course I attended changed my life. It was one of the most difficult mental sessions I had attending but also one of the most insightful. Do give it a trial, and see what you experienced on the session.

What is my advice for you to prepare?

• Most important in my view, is having an open mind to learn the technique. You might have tried different meditation but set those aside and give this one a try for the full course, for 10 days.
• Work diligently, persistently but do not try "too hard" that it creates tension. Do not beat yourself up if you got something not working or stuck. Accept it and you will see how your mind works when things do not go your way. But always try meditating as much as possible and just sit and try again and again.
• Ask teacher if you have doubts or questions. There is no silly question, the teacher is there to guide us. My first question was, whether coffee is considered "intoxicants" that is prohibited... My teacher, gently, and smilingly said that he drinks coffee every day and still do!
• If you are particular about certain things, such as, ensure your blanket is thick enough, or you need warm electric blanket, and if it is possible to bring it, you can make your stay comfortable with those. However, I advise to not rely on it, because humans are adaptable and can survive well with little.
• The biggest obstacle people generally face is sitting for at least an hour. The Center generally has extra meditation pillows available, or meditation chair to aid you. You are not required to be sitting in half-lotus position, although for longer session, half-lotus is considered the best pose because it provides stability (when one dozes off for example), and that it enables your spine and neck to stand straight. I have seen elderly people been provided with chairs so they can sit. 
• It is helpful to try to eat less dinner few days before courses. First few days, many people often feel hungry. However, I do find it easier to meditate with empty stomach than with full stomach.
• Bring water bottle to keep you hydrated throughout the course. And, remember to empty your bladder before every meditation session to avoid distractions.
• See how the flow goes. Because we had invested 10 days, in modern times, we often expect instant results. Yes there will be result, but if you craved for it too much, it is counter productive. I suggest to follow instructions carefully and faithfully, ask teacher if clarification is needed, and then just see / observe what you feel and what you see.

May all beings be happy!