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I just got back from a silent 45-day Vipassana meditation course. During the retreat I was meditating about 11 hours a day and was without a phone or internet access. Being totally disconnected from work and the world was exceedingly helpful as I turned my attention inward.
I have been meditating in the S.N. Goenka tradition for almost 12 years now. I started off with silent 10-day courses and gradually started doing longer courses. In this course it hit me how much time I have dedicated to this practice of personal development toward liberation. I’ve meditated about 11,000 hours and I have spent over a year of my life in retreats (when I add them up). Time does not equate to wisdom or level of freedom; it is just a sign of effort and commitment to the practice.
Vipassana has been an exceedingly transformative element of my life. The person I was when I first began is almost unrecognizable and it sometimes feels like another life altogether. I am not perfect in any way, I have much to learn, but I now know what calmness feels like and patience is becoming my friend. My mind has a new peace and clarity that once seemed impossible. I still have ups and downs but the understanding of impermanence that I have developed through the practice helps me manage the challenges of life better than before. The thing I feel the most today is simply gratitude that inner change is possible and that freedom is a matter of taking one small step after another.
Vipassana has helped me develop these 3 essential qualities:
Awareness: By calming and settling the mind you start being able to see what you could not see before. The mind is so quick to jump to the future and the past, swinging from thought to thought that it totally forgets the present moment. Focus is something that doesn’t happen on its own, it has to be intentionally cultivated. Awareness is a quality that we need to be able to listen to ourselves and others more deeply. In meditation, awareness makes it possible for one to successfully open the door to wisdom.
Non-reaction: The untrained mind is a reactive mind and reaction causes suffering. The tension the mind feels is because we are constantly reacting with craving or aversion toward the sensations we are experiencing on the body. Non-reaction is a synonym of equanimity, meaning a balance of mind that is free from immediate and unconscious judgment. Equanimity is what allows you to observe reality clearly because you are not projecting, you are simply seeing things as they are as opposed to how you would like them to be. Every moment of equanimity in this practice is a moment of liberational wisdom. Through equanimity you also get to see how much misery is self-created.
Boundless Love: Having love for all beings is a powerful mindset that makes life simpler. Having the commitment to no longer harm yourself or others sets the stage for a peaceful mind and life. Truly wishing everyone well is something that requires deep letting go and it has to be practiced so that you can one day have this mindset with greater ease.
In Vipassana these three qualities are developed through specific meditation techniques. Anapana Sati helps develop your awareness, Vipassana develops your non-reaction which helps you acquire wisdom, and Metta meditation shares your boundless love with the world.
These 3 qualities are part of the human mind but they need strengthening for them to become life changing and for them to help you understand yourself and the universe. The mind has extraordinary potential, but just like any seed it needs proper watering for it to bear fruit. These are qualities that cannot only improve your life, but when developed profoundly they ultimately lead to the end of suffering and total freedom.
Sending love to you all. May their be peace in our minds so there can be peace in the world.
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Wow, 45 days— Congratulations! My husband and I just completed our 2nd 10 day Vipassana retreat (S.N. Goenka) and are so grateful for the experience. Since our first retreat this past August, we’ve been meditating twice a day, everyday—starting and ending our days with an hour of meditation. We’d been meditating for some years, but just 15 mins or so twice a day, so two hours a day was a significant commitment. I never thought I could do it. I’ve got to say that since we’ve committed ourselves to our practice, the changes we’ve experienced are profound. Yet subtle. And it’s crazy that even though two hours are spent sitting, we find we have more time. We’ve started looking at how we spend our time, what we watch on TV, etc, making sure it’s well spent. I do believe attending these retreats has been life changing. We completed our 2nd course just one week ago and are still processing the experience. When I sit and close my eyes I can still hear Goenkaji’s voice, “Starting at the top of the head….” 😌
I want to thank you for your writing—you’ve helped countless people with your wisdom and approachable style. I first heard you in an interview with Dr Mark Hyman a couple of years ago. I remember you speaking of your first 10 day silent retreat and was so amazed. 10 days without speaking?!
I bought one of your books (I started with Inward) and ended up buying them all. Your words really resonated with me. I felt your message was so important that I bought your books for my adult children—and they love them too.
Reflecting on your post, it makes so much sense to learn that you’ve been practicing Vipassana for 12 years.
Anyway, Thank you for sharing your journey and your beautiful writing with all of us.
What a beautiful summary and reminder of Vipassana Meditation having completed a 10 day course myself after learning about it from your Lighter book Aug 16-27 last year. I’ve kept it up everyday since morning and night for 10 mins and it’s made all the difference. Eternally grateful for you opening me up to it ❤️