Vipassana Meditation 101. May 2024

I have had an on-again, off-again relationship with meditation for years.  Inspired by meditation pioneer, mindfulness coach Sharon Salzburg and author Yung Pueblo who spoke about the benefits of Vipassana meditation on Instagram, I signed up for a 10-day beginner’s course.

I was attracted to Vipassana since it refers to a logical process of mental refinement through self-observation. Vipassana means “to see things as they really are.”  I thought this would be a good fit for me since it is a non-sectarian practice and does not involve dependence on a teacher.  Vipassana meditation originates from India and was rediscovered 2,500 years ago by Gotama the Buddha. Over time, the technique spread to Burma, Thailand, Sri Lanka, and other neighboring countries. At the Vipassana Center, we learned about the practice through pre-recorded video and audio teachings by the late Mr. S. N. Goenka from Burma, who learned the practice from Sayagyi U Ba Khin. These audio and video recordings by S. N. Goenka are shared throughout the day.

I hit the road in my mini-cooper in mid-April and drove 3.5 hours southeast of my Northern city. The Vipassana Center is in the Badlands of Alberta in a small farming village called Youngstown.  

Upon arrival, I checked in. I provided an emergency contact and disclosed physical or mental ailments that could impede my course.

I handed over my car keys, wallet, and iPhone. I was assigned a solo room, C222, located on the second floor facing west.

I hauled my backpack and bedding to the second floor and quickly made my bed. I hung a few shirts in the small closet and tucked the rest neatly in the three-drawer dresser.

The room had a small bedside table and lamp. The room was void of unnecessary distractions which promoted inward focus.

I scurried downstairs to meet the group in the men’s dining hall. Men sit on one side and women on the other. The volunteer reviewed the rules, expectations, and how the 10 days will flow. The sleeping quarters and dining halls were segregated, and during mealtimes, everyone sat facing the wall or frosted window, which fostered introspection.

I discovered that the shower’s water barely limped past lukewarm. I suspect it is a practical strategy for keeping student’s showers short. 

We were asked to avoid eye contact and non-verbal communication including gestures, sign language, and written notes with other students. Noble silence (which means silence of body, speech, and mind) began once the meeting concluded.

A teacher’s assistant made themselves available if anything was needed, and we were also allowed to ask the teacher about techniques when necessary. 

And so it began…..


Day 1. 

4:00 am.  Bell goes off. 

I practiced non-attachment at 4:00 am when I popped into the shower and stopped myself wishing for hotter water.  I slipped into loose-fitting clothes and brushed my teeth.  By 4:30 am, I was in the meditation hall, with women separated to the left and men to the right. Enthusiasm and excitement clouded my judgment; with wet hair, not enough warm clothes on, and sitting for 2 hours without direction was mental torture. I had no idea of the day’s activities as the daily schedule was not posted, these unknowns agitated my mind.   My anxious mind was occupied with thoughts of:  “When is this over?” “What time is it?”  “How many minutes have gone by?”  “Why is it so cold here?” 

Being a rookie, I didn’t equip myself with the proper foam blocks to support the long sit.
Parts of my body went numb while other areas annoyingly resurfaced with pain. My wise body did not forget the broken bones in my left foot, damage in my left knee due to long distance running, or the car accident injuries that totaled my first mini-cooper. The mind might have moved on but the body has kept a meticulous record.

It was a tremendous triumph managing the two hours of meditation followed by a setback of breaking noble silence.  I didn’t even last 12 hours as I embarrassingly whispered for help to the one who had the power to unlock my bedroom door.

After breakfast, I learned about Anapana breathing from pre-recorded audio recordings of S. N. Goenka. His very direct style of teaching was captured on recordings that played through the meditation hall speakers. It’s discipline, discipline, discipline.  I learned about equanimity, a state of mental calmness and balance. I reflected on how equanimity can be meditation’s only true measuring stick. I was introduced to the concept of impermanence, which is a state or fact that lasts for only a limited period.  

I focused my entire attention on the Anapana breathing technique. My laser-focused awareness was locked and loaded on the entrance of my nostrils, paired with respiration, the small triangle area that includes the upper lip to the top of the nose.  It was a 3-day foundation-building exercise for what was to come. It was a two-step process.  Calling attention to the breath and not getting caught up with a craving or aversion. 

Before I headed into the afternoon practice, I asked the teacher for a backrest to help with the pain in my back. I was denied and told it was part of the process. It’s a ‘no-pain, no gain’ mentality. Got it.

Each evening after the group meditation, there was a video lecture where S.N. Goenka shares the benefits of Vipassana and the day’s progress is explained. The whole practice is actually a mental training!  He shared how the mind is like a big wild elephant or bull that needs to be tamed, as without it, it can lead to destruction.  

Day 2. 

The bathroom was less crowded than on the first day, as most people prioritized maximizing sleep before the 4:30 a.m. meditation. Having made it through Day 1, I felt settled with a clear understanding of the daily routine.

The day was reserved for practice and the evening was meant to watch video recordings. 

Day 3.  

Since we were not allowed any books to read or journals to record reflection, there was space to think and for the mind to meander. I did work on my Vipassana technique, but it was also a refuge from myself. I didn’t feel guilty about pushing, pushing, or doing, doing, doing. On day 3, I connected the dots of where my A-type personality came from in my childhood. 

Day 4. 

This was one of the hardest days for me. The afternoon one-hour group meditation was followed by another 2 hours where we sat and learned about the Vipassana technique.  The continuous 3-hour sit was torture as my body was screaming to move.   My breath was the only thing that kept me in the room.

Vipassana is learning to scan the body with breath and watch for subtle vibrations. This concept put me “on the hunt” – send out the A-type hounds!  BUT NO! This is not Vipassana.  The practice is simply about awareness. (Let’s return those A-type hounds back to the kennel).  

I practiced letting go of my aversion to unpleasant sensations or craving pleasant sensations. I appreciate the logic of this practice. This is a complete study of self. There is no dogma, no rites, or rituals required. Anyone is welcome to practice. Having left organized religion as an adult, I am leery about anything that might appear cultish. 

Day 5. 

I decided I needed a new setup for sitting if I was going to succeed. For the 4:30 am meditation, I grabbed a meditation stool, cushioned up my knees, and held my back straight.  I doubled up my equanimity. This came and went as the clouds moved in the sky. If craving and aversion are on a spectrum – staying in the middle of them is what I was striving for. I learned how to scan the body with breath and watch for subtle vibrations to appear. This is about awareness.  I used breath and awareness to scan the body. It’s easier said than done! 

Day 6.  

I saw the duality of willingness and resistance within myself. This was where my mentality changed, I was determined and dug deep. This was the day I didn’t break my hands, open my eyes, or stretch my legs. I could see progress. I thought a gentle, compassionate congratulations for myself was in order. 

Day 7.  

More practice.  More practice. More practice. During lunch break, I watched the clouds and nature.  Vipassana follows the rules of nature. Pass and fall away; pass and fall away—the impermanence of it all. I found out that impermanence helps with perfectionism.  It gives me a pass.  

Day 8.  

This was the day I was pregnant with anxiety.  I’ve learned various techniques to work with anxiety. I didn’t push it away. In the meditation hall, I sat with it – let the anxiety speak and not force myself to “do the practice.” Life’s practice that morning was to sit and listen. I saw the growth in myself as in the past, I would have forced myself to just “push through it”. Instead, I sat with compassion for myself.  On Day 8, I fully understood this meaning and its depth;  it is what it is.

Day 9. 

Even in the meditation center, noble silence cannot be maintained against the human fart. I chuckled silently as I was not expecting to hear this from a fellow meditator.  

It was a funny moment – but then it was back to practice! 

Day 10. 

This is the day I was able to talk again by 10:00am.   I learned the first names of my fellow meditators – I’ve known them only as: the hippie girl, the pink and red patch poncho girl, the crazy white headband girl, the grandma, Miss coughs-a-lot;  the paper-bag-princess hot girl, the Hindi contingent that rocked colorful sari’s and beautifully patterned material. Noble silence was broken by 10:00 am, and I was brought back into the real world.  However, a part of me missed the silence.

What are my thoughts about the experience? 

I witnessed my mind’s strength clash against the sheer force of my willpower. The internal battle was as fierce as a heavyweight boxing match, yet with each day of practice, I could feel my willpower gaining strength.  

Of course, my inner critic barged in—uninvited! Its harsh judgments sought to undermine my efforts, but with every criticism, I countered with something positive.  I am familiar with the cruel and dismissive part of myself.  

Removed from my usual routine, I discovered more about myself without the crutches of books, journals, or other distractions. The 10-day practice deeply relaxed my nervous system—a profound benefit I hadn’t anticipated. Inspired by the experience, I set up a meditation space at home to continue the journey. The effort was worth the outcome!

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