The basic course introduces you to the technique of Vipassana meditation. Whether you have attended a Vipassana course in the past or are new to the technique, we start with the basics.
Over 10 days we practice two hours daily. While challenging, an intensive practice period is necessary to get a glimpse into the deeper benefit of Vipassana meditation and learn the technique properly.
The course emphasises bringing the practice into your life, off the cushion. As such, the schedule is designed to fit within your everyday schedule.
The price is a registration deposit and helps us cover our operational costs and make you more committed to your registration. If you wish, a optional donation at the end of the course is very welcome! If you have financial difficulty, please contact us.
10-Day Basic Course March
Days 0 to 4: Emphasis on Samatha (calm abiding)
We allow the mind to settle in its own time. We resolve to stillness and relaxation in the body and mind. The meditation object for these days will be the breath at the belly or elsewhere if you prefer. There is the option of using gentle mental labels of "rising" and "falling" to stay with the moment-to-moment experience of breathing.
Days 5 to 10: Emphasis on Vipassana (insight)
Vipassana is the practice of seeing Mind and Body clearly. We practice to develop our awareness and equanimity of all phenomena of Mind and Body. Through the mere awareness, clear knowing of moment-to-moment experience, insight into the nature of these phenomena is cultivated. The practice is to keep dropping the habit of chasing, struggling, resisting, manipulating, holding or pushing and pulling on experience and continue to be with what is without interference, just noticing.
METTA MEDITATION. Loving-Kindness
Metta is the practice of friendliness or loving-kindness. By giving some time after each session devoted to Metta we learn to dedicate our practice to the benefit of all beings and cultivate the wholesome quality of Metta within us. Metta is not the primary focus of this course.
Walking and Sitting Meditation
In this course, we guide participants to practice 30 minutes of walking meditation, followed by 30 minutes of sitting meditation. Walking meditation is a wonderful and often unappreciated practice that develops mindfulness of the body and helps to bridge the sitting practice to our more ordinary state of everyday consciousness. It also prepares the body and mind for the sitting meditation in which there is opportunity to go develop higher levels of concentration.