10-Day Vipassana Intro Course

This is a 10-Day Vipassana Introduction Course. Vipassana is a traditional meditation practice that trains the mind to observe reality as it is, without reaction. Vipassana originates from the teachings of the Buddha and is typically learned through a 10-Day Silent Retreat, where students meditate for 10/12 hours each day in complete silence. It is a disciplined practice designed not for relaxation, but for developing awareness, equanimity, and insight. This course offers an accessible introduction to the foundations of that practice. It is built on three core elements: ANAPANA; the observation of the natural breath. This is the foundation. It develops concentration, steadies the mind, and strengthens awareness. VIPASSANA; the observation of bodily sensations. This is the heart of the practice. Here, you learn to observe sensations throughout the body without reacting, gradually developing greater equanimity and understanding. METTA; the cultivation of goodwill. Introduced gently toward the end of the course, Metta helps cultivate kindness, compassion, and a balanced relationship with yourself and others. Each day builds progressively. The sessions become longer, the guidance becomes lighter, and more responsibility is placed on you to practise with patience and consistency. You may find certain days, or even all days, challenging. The mind will wander. The body will become uncomfortable. There may be moments of restlessness, resistance, boredom, or doubt. This is not a sign that you are doing it wrong! It is part of the training. This course is not about having a "good meditation." It is about learning to sit, observe, and remain steady with whatever arises. Approach the practice with curiosity rather than expectation, patience rather than judgement, and consistency rather than perfection. Important: This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-Day Silent Retreat where the technique is taught in its complete form.

Lessons

Work through them in order.

Lesson 1Anapana / Day One
Audio10 min
A short introduction to Anapana — the practice of observing the natural breath. Today, the focus is simple: learning to place your attention on the breath and gently return whenever the mind wanders. You are not trying to control the breath or create a particular experience. Instead, you are simply becoming aware of what is already happening. This first step begins the process of training the mind to stay present, laying the foundation for everything that follows. This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is taught in its complete form.Locked — subscribe to unlock
Lesson 2Anapana / Day Two
Audio20 min
Today extends the practice of Anapana, giving you more time to develop steadiness and familiarity with the breath. You may begin to notice how frequently the mind drifts into thoughts, memories, plans, and distractions. This is completely natural. The practice is not about stopping the mind from wandering, but recognising when it has wandered and patiently returning. Each return strengthens awareness and concentration. “Each time you bring the mind back, you strengthen it.” — S.N. Goenka This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is in its complete form.Locked — subscribe to unlock
Lesson 3Anapana / Day Three
Audio20 min
Today continues the practice of Anapana, further strengthening the concentration needed for the next stage of the course. A steady mind allows us to observe more subtle experiences without becoming distracted or overwhelmed. Stay with the simplicity of the breath and allow your awareness to become sharper, calmer, and more attentive. There is nowhere to get to and nothing to achieve — only the practice itself. “A sharp mind observes clearly.” — S.N. Goenka This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is taught in its complete form.Locked — subscribe to unlock
Lesson 4Vipassana / Day Four
Audio30 min
Today you begin Vipassana. After establishing awareness through the breath, your attention expands to the body, observing physical sensations as they naturally arise. Rather than reacting to pleasant or unpleasant experiences, you are invited to simply observe them. This shift from breath to sensation marks the beginning of a deeper exploration of the mind and body. We'll begin today with Anapana & then move into Vipassana towards the end. “Observe sensations as they are, without craving or aversion.” — S.N. Goenka This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is taught in its complete form.Locked — subscribe to unlock
Lesson 5Vipassana & Metta / Day Five
Audio40 min
Today deepens the practice of Vipassana and introduces a short Metta practice at the end of the session. As you continue observing sensations throughout the body, you are strengthening the ability to remain calm and balanced regardless of what arises. Metta then gently invites feelings of goodwill and kindness to emerge, bringing a sense of softness to the practice, and loving integration into our day. Awareness and compassion begin to work together. “Equanimity is the greatest strength.” — S.N. Goenka This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is taught in its complete form.Locked — subscribe to unlock
Lesson 6Vipassana / Day Six
Audio50 min
The practice continues with longer periods of observation and less guidance; allowing you to really step into the practice yourself. By now, you may notice moments of restlessness, impatience, discomfort, or ease. Whatever appears, the invitation remains the same: observe without reacting. The training lies not in changing your experience, but in developing a different relationship to it. Patience and persistence are your greatest allies. “Work patiently and persistently, and you will succeed.” — S.N. Goenka This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is taught in its complete form.Locked — subscribe to unlock
Lesson 7Full Vipassana / Day Seven
Audio1 h
Today marks your first full hour of practice. The guidance becomes lighter as you rely more on your own awareness and understanding of the technique. Trust the process you have been building over the previous days. Continue observing sensations, moving attention through the body, and maintaining balance wherever possible. The practice is gradually becoming your own. This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is taught in its complete form.Locked — subscribe to unlock
Lesson 8Vipassana Full Sit / Day Eight
Audio1 h
The structure of the practice remains the same, but your consistency deepens. Vipassana is not about seeking new experiences. It is about developing stability, discipline, and clear observation over time. Continue practising with patience and curiosity, allowing awareness to become more continuous and refined. Progress often comes quietly. “Continuity of practice is the secret of success.” — S.N. Goenka This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is taught in its complete form.Locked — subscribe to unlock
Lesson 9Full Sit Vipassana / Day Nine
Audio1 h
As your awareness becomes more established, you may begin noticing subtler sensations and a greater sense of steadiness within the mind. Whatever arises, pleasant or unpleasant, continue to observe without preference. The aim is not to hold onto certain experiences or push others away, but to remain balanced with all of them. This balance is at the heart of the practice. “Remain aware and equanimous.” — S.N. Goenka This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is taught in its complete form.Locked — subscribe to unlock
Lesson 10Vipassana / Day Ten
Audio1 h
Today marks the final day of the 10-Day Vipassana Intro Course. Over the past ten days, you have trained attention through the breath, developed awareness of bodily sensations, and practised meeting experience with greater balance. This final track is one you can return to, time and time again; it's an opportunity to bring all the elements together and sit with confidence, patience, and clarity. The course may be complete, but the practice itself can continue. “Practice is the path.” — S.N. Goenka This course is intended as an introduction to Vipassana and is not a substitute for a traditional 10-day silent retreat where the technique is taught in its complete form.Locked — subscribe to unlock