Meditation and Work Life Balance

If you had eight days off to go anywhere in the world, where would you go? For me, the choice was simple, literally. I chose to be in silence for eight hours a day at a beautiful Vipassana meditation retreat center in Northern California. Call me crazy but, yes, this was my idea of fun and relaxation. It was a silent retreat. Nobody said a word to each other even during meals. Eye contact was kept to a minimum. The schedule began at 5:30 a.m. with the sound of a gong and ended with the sound of a gong at 9 p.m. There were alternating sitting and walking meditation sessions, qigong, yoga, hiking and meals throughout the day. I came back home with a clear mind, rejuvenated and completely recharged. I couldn’t have asked for a better siesta. Traditional vacations don’t do it for me – too much action and not enough down time. Some may think it’s selfish, but I think meditation is one of the most selfless things anyone can do. Why? The answer is inherent with nature. Look at plants. Plants need that delicate balance of sun, water and nutrients to thrive and survive. Humans are not much different. So what do humans need to achieve balance? Can money buy you balance? Sure, it can buy you a fancy vacation, but vacations are temporary. For many of us, going back to “reality” from a vacation is like being hit with a semi-truck head on. Two days pass and it feels like you never left. So in retrospect, material things can only bring you temporary relief of life’s pressures. I see meditation as a kind of convenient affordable vacation for the mind. When you get good at it, you can close your eyes any time and send yourself to a place of ultimate bliss. It’s better than what any expensive vacation can give you. Meditation is always there. It’s with you always. And you don’t need to go on a retreat to learn meditation. There are many places in your local communities that offer classes. The retreat was a luxury, but I learned many valuable insights to take back home, especially how to get deeper into meditation. This is highly recommended if you get time off. Namaste.

By Cheryl Schneider

Types of Meditation Classes

sitemgr_photo_52 types of meditation classesMeditation classes are becoming increasingly popular within the U.S. One reason is the rise of meditation teachers around the nation. Even though meditation is generally a personal process, Meditation teachers offer many benefits for helping to develop one’s meditation practice. With an open mind, a meditation student can learn much from a teacher. They act as a guide during meditation sessions and they help you overcome challenges for improving the overall quality of your practice.

Meditation Centers

In the U.S, classes are held at a variety of places. They are held at traditional meditation centers like urban Buddhist monasteries, temples, and churches, and also in more commonly known places such as community centers, hospitals, yoga and fitness studios, schools and universities. Therefore, it is fairly easy nowadays to find a meditation class, especially with the help of the internet. Most classes are open to the public and for all levels and backgrounds.

Meditation Classes

Meditation classes come in many styles. Some are lecture based, some are meditation only, and some are a combination of both. It depends on the center in which you attend. If you attend a Buddhist meditation class for example, you may find the class having a meditation session in the beginning and then a talk or lecture at the end. Some Yoga studios offer meditation-only classes on a drop-in or membership basis. Many classes offer the benefit of group interaction. Classes encourage people to share experiences and ask questions. However if a question can’t be answered during the class, the teacher usually offers a way to contact them afterwards. By attending classes, you also have the benefit of surrounding yourself with other like-minded people.

Meditation Groups

Some classes are organized as meditation groups or meet ups but not necessarily associated with an actual center, although groups can formed by people who you’ve previously met at a center. Meditation groups (also called “sittings”) are usually held by a meditation leader, one who is experienced or trained in meditation. In many cases, the leader is a volunteer. Groups are typically organized at a predetermined time and place. Many people find groups to be helpful because they provide a dedicated period of time for meditation. Also, people find that group meditation improves the overall quality of their meditation experience.

Online Meditation Classes

Online meditation classes are also available for those who prefer a more private learning experience or are unable to attend a class. Like traditional classes, there are many different types of online classes. Online classes offer instructional material and sometimes online interaction. Some people new to meditation start with an online class and then work their way up to attending physical class. It all depends on the person.

Meditation Programs and Workshops

Sometimes its useful to attend a medition program or workshop. These services provide people with a more focused approach to learning about different meditation methods. They may be combined with other related themes such as a yoga meditation program, or stress reduction program. Programs can range from 1 day to several days. They can be held on online, at a meditation center. retreat center, community center, or classroom. A meditation program or workshop is useful if you want to know more about a particular type of meditation practice.

Keeping an Open Mind

There are many reasons why people gravitate towards meditation. Many have a clear intention while others are still trying to figure it out. The most common reason is to find inner peace and happiness. Nonetheless, in order to get the most out of a meditation class, whether it be at a center, an informal group, or online, is to always keeo an open mind.

By Cheryl Schneider

Press Release: Offers Innovative Meditation Directory For Rising Demand

meditationfinder is America’s first meditation directory and largest of its kind aimed at supporting the rapidly growing demand for meditation resources in the U.S. By making it easier for practitioners to find local meditation centers, services, and supplies, it represents a milestone in the integration of meditation practice into Western mainstream.

Millions are Searching for Meditation Resources Every Day

Every day, literally millions of Americans are online, searching for resources about meditation. From beginners interested in taking a meditation class or seasoned practitioners looking for an extended meditation retreat, they are online searching but not always finding the information they need. If you teach meditation classes, run a meditation center, lead retreats, organize groups in your community or sell meditation supplies, you may be missing potential customers.

The current demand for meditation services and products means suppliers need more affordable online exposure to support this upsurge of interest. The reasons for this measurable upsurge are many.

Meditation in the West

In the early 1960’s, a form of meditation was brought into the west by Maharishi Mahesh Yogi and gained popularity quickly as a result of his famous acolytes, The Beatles. Although consistently practiced by those interested in spirituality and self-discovery since then, interest in meditation has continued to rise in the masses.

Meditation Is the Next Big Health Trend of the 21st Century

With growing associations to mental and physical well-being and accelerated by America’s fascination with eastern practices such as Yoga and Martial Arts, various forms of meditation are being integrated into daily living by more and more people. Meditation is quickly becoming a mainstream practice.

Today, Yoga and Martial Arts studios proliferate, each having their own forms of meditative practices being taught to students. For instance, in Yoga, the practice known as Dharana is the development of single pointed focus meant to lead students into the state of meditation. Within the Martial Arts, meditation methods that focus on breathing are used to clear the mind in preparation for combat.

Meditation in Medical Research

Psychoneuroimmunology (PNI) is a new area of medicine often referred to as mind-body medicine. Based on scientific research about how the mind is connected to and affects the body, patients are now being instructed in forms of meditation which employ visualization techniques that encourage positive outcomes when dealing with serious illness. Guided visualization meditation sessions are now an accepted complementary therapy and classes are currently available in many cancer treatment centers across the US.

Another form called Mindfulness Meditation is being studied for its many health benefits, from lessening how people perceive pain to lowering anxiety and stress. Recognizing that the average mind is overcrowded with thoughts about the future, the past and the many demands of daily living, causing many people undue stress, Mindfulness Meditation teaches present moment awareness to remain calm and centered in the midst of the busy world.

Meditation and World Peace

The increase in meditation has also been fueled in part by the Dalai Lama’s activities promoting peace in the West since his exile from Tibet.

New Meditation Directory Makes It Easy to Find Local Meditation Centers, Services, and Suppliers helps bring meditation to the mainstream by offering affordable online directory rates for business listings, banner ads, events, and classifieds for meditation related services and products. Their goal is to make it easy for people to find local meditation centers, meditation classes, meditation retreat centers, meditation groups, meditation workshops and programs, and meditation research, training, and therapy centers by location or category.

To celebrate their new launch, is offering a 50% discount off all new listings, claimed listings, banner ads, events, and classifieds for 2013.

For more information, view the video at:

Or visit the website at


How to Choose a Meditation Retreat Center

For many of us, going to a meditation retreat center is a time to deepen our meditation practice, away from the distractions and responsibilities of daily life. It can also help us to get back into a regular meditation practice if our daily sitting practice is a bit sporadic!

There are so many meditation retreat centers to choose from. Let’s start with looking at some of the different things that different centers offer.

Austerity Centers differ greatly in their level of ‘austerity’. Some centers offer a luxurious holiday style meditation ‘vacation’ while others have a tougher program, perhaps requiring getting up at 3am with no food after midday (abstaining from food in the afternoon assists in the cultivation of a tranquil mind, allowing deeper meditation to develop)

Food: We will usually have our food prepared for us at a retreat center, sparing us from the usual daily responsibilities of cooking and shopping for food. (This may be either a very simple or a more luxurious menu, depending on the retreat and I have even heard of a retreat center serving meat!) – so it’s worth finding out what kind of food is served.

Silence: Some meditation retreat centers require silence for the entire retreat, or just for certain days of it. Some retreats offer a hermit style isolation, with someone bringing food once a day to avoid social distractions. Surrendering our cellphone to staff (this is required at some meditation retreat centers) can spare us from the distraction of personal or work related interruptions to our meditative peace – if this is a big deal to you for whatever reason, choose accordingly!

Chores: We usually don’t have to go to work on retreat (unless there are chores to do around the center – sometimes known as karma yoga) but we certainly get a break from the daily work that we usually do.

Accomodation: Some retreats offer dormitory accomodation, some have private rooms with or without shared bathrooms (These may be twin or single) Some have hot water, some cold water only, some have showers, some are bucket bath only. If this is a big deal to you, again, choose accordingly!

Religious Observances, Location, Language: Some meditation retreat centers are religious in nature, with chants and observances and some are without any religious affiliation. Some centers are urban and some are in beautiful countryside or mountain locations. If travelling overseas to a meditation retreat, there may be multi lingual staff or teachers, or you may need to speak a certain language to benefit fully.

Choose a meditation retreat center that appeals to where you are in your practice. If you’re starting out in meditation , why not try a short retreat (either a fee paying one or donation only) or a holiday style retreat if you can afford it (not necessarily any better of course, in terms of what benefits you will take away from the experience!) Do your research to see what’s available. There will be something to suit everyone. If you are more advanced in your practice, for example if you’ve done a retreat before or attended lots of meditation classes, why not try a 10 day silent retreat (or longer) – it’s so worth doing (and so hard to find the time!) One thing is certain – the benefits of whichever meditation retreat you choose will be there to enjoy until the next time!

By Mia Randall of – Author of Meditation Motivation – A Quick Tour of Buddhism and 20 Easy Tips to Create a Daily Practice

Life Is a Powerful Meditation

If you have ever attempted to sit in meditation, you know how challenging it can be. The mind rushes from one thought to the next, taking you from past to future events and back, in a relentless chatter; the body goes from one discomfort to another, and even the slightest external noise grabs your attention. Before you know it, you are so distracted by your thought processes that meditation seems not only impossible but also a futile endeavor.

Most people give up meditation because they are unable to quiet their mind; or maybe I should say because their mind convinces them that it is more powerful than they are and so it feels like a lost battle from the start. They think that meditation means controlling the mind, and that in order to meditate they need to suppress it somehow. Meditation, however, is really not about control as much as it is about discipline and focus.

When you sit in meditation, your mind is doing exactly the same thing it always does, which is to create thoughts. This is inevitable because it is the nature of the mind to create thoughts. The only difference is that when you sit and expect it to be quiet, you realize how active and noisy it is, but when you are out in the world, or your attention is on the world, it doesn’t bother you because you don’t expect it to be anything it is not: your mind and the world are one and the same when your attention is focused outward.

If you think about it for a minute, life is no different than meditation. As within so without. You have a desire or a goal, and off you go, trying to accomplish it, filled with enthusiasm and hope. Yet before you can even realize how you got off track, you find yourself tangled up with thoughts, emotions, obstacles, or relationships that distract you and take up the energy you were supposed to put into fulfilling your desire.

Manifesting Your Goals and Desires

Some of my clients find manifesting what they want a very challenging prospect; they tend to get discouraged because they don’t seem able to reach their goals; and they are quick to start questioning their desires or purpose altogether and allowing their fears to take over.

Courage takes a lot of energy; believing in yourself and your goals also takes a lot of energy; and maintaining the focus on your purpose takes a lot of energy as well. It is mental and emotional energy that I am talking about here. So if you can relate to some of my clients, I would say that you do not get discouraged because you cannot reach your goals; you cannot reach your goals because you get discouraged, in the sense that you lose steam: you don’t put enough energy and focus to create enough momentum for anything to manifest.

In other words, you cannot see or create the “big picture” because you do not believe that you can, or you do not believe that you deserve it—or both. If you have a desire, rest assured that its manifestation is ready for you to perceive: it is the other side of the same desire; but if your mind takes you from desire to self-doubt to fear, back to desire, and then back to self-doubt, the energy gets diffused and you are not able to perceive and manifest what you want.

You may have started with much enthusiasm, but before your desire is ready to get actualized in life, you may have gotten distracted with something else; or maybe you are unable to perceive it because you don’t believe it is possible; or you are not open enough to receive its gratification due to some hidden belief that creates a blockage instead and pulls your attention in the opposite direction.

Like meditation, manifesting desires requires mental and emotional discipline and focus—the discipline to remove what prevents you from perceiving what is already there, and the focus to increase and direct the energy it requires. Remember that wherever your attention goes, there goes your energy as well, along with your creative power.

Meditate to Empower Your Life

If you want to go beyond a simple relaxed state and achieve a true meditative state, where the mind is quiet and you get lost in your true nature as you slowly merge with the Self, then you require the discipline to focus your attention one-hundred-percent on whatever technique you use—your breath, a mantra, an image.

Likewise, if you want to accomplish your dreams or goals, you need to focus your attention and energy one-hundred-percent on them, without allowing any distractions. If something comes along and sets you off track, you get back on focus and continue without questioning it, or doubting yourself, or giving up.

This is why meditation is such an important practice. Not only does it allow you to create a silent space within to gain clarity and insight about who you truly are, but it also gives you the discipline to master your life in spite of the challenges and obstacles you may encounter along the journey.

You cannot control life; you cannot expect your mind to be of a different nature either; but you can definitely choose what you focus on and where you direct your energy. And this is the key to accomplishing your goals and desires, as well as achieving higher states of consciousness through meditation. So don’t lose focus!

© 2012 Yol Swan. All rights reserved.

Yol Swan is a Spiritual Life Purpose & Business Coach offering her intuitive and healing gifts, plus over 28 years of experience exploring the mind and psyche, to help conscious women entrepreneurs and Indigo adults embrace their Sacred Selfishness and shape a joyful and abundant life in alignment with their soul purpose.

Meditation Retreat Preparation: Proper Meditation Posture, Poses, and Stretches

Meditation retreats are becoming increasingly popular in the West. Five years ago, I made the spontaneous decision to go on my first extended Vipassana meditation retreat at Spirit Rock Meditation Center in Wood Acre, California. Prior to that, I had very little experience sitting for long periods of time. At most, I would sit once or twice a day for ten to thirty minutes at a time either at home, at my local meditation center, or with a meditation group. Little did I know how unprepared my poor body was for the amount of sitting that I would be doing.

On the first day, they gave us a retreat schedule. It started at 6:30 am with an early morning meditation session and then alternating periods of sitting and walking meditation throughout the day. Altogether, we sat for about 6 to 7 hours each day for seven days in a row.

It was a wonderful experience and I would never forget that first meditation retreat because it is where I learned these many invaluable lessons about the importance of posture, pose, and stretches before and after meditation practice.

Proper Meditation Posture and Types of Poses

Meditation poses are as unique as the practitioners who use them, but they share a common goal: to open up the practitioner to the world’s flowing energy and produce a feeling of oneness. To do this, a practitioner must be comfortable and choose the best pose for his or her mood and intentions, without wasting all the time devoted to meditating finding the perfect pose. While there are many poses to choose from, they fall into three basic categories: sitting, using a chair, standing and walking, and lying down. Paying attention to maintaining a proper posture and stretching before and after meditation can not only improve your practice, it can also make meditation more comfortable and less of a strain on your body.
Sitting For most practitioners, seated meditation poses work well for most applications. They are comfortable and allow you to focus on opening yourself to the energy around you, without encouraging sleep. All seated poses start with the same principle: a straight-backed meditation posture. Keeping your back straight, but not locked and rigid, encourages energy flow, opens you to the world around you, and fosters mental discipline, all without creating fatigue and back pain that can distract your focus. With your back straight, seated poses vary based on the position of your legs and feet. This will vary based on how flexible you are. The tailor’s posture, in which the practitioner is seated on the floor or a cushion with the soles of the feet touching each other, is the simplest and most common. The Burmese and lotus postures are more advanced, and involve pulling the heels in toward the pelvis, opening the hips, and resting the legs on top of one another. By keeping your body aligned in these meditation poses and keeping your joints soft and relaxed, you can protect yourself from injury.

Using a Chair People who cannot sit on the ground or who lack flexibility can meditate while seated in a chair. Back is straight and flat against the seat, and feet are placed firmly on the ground. Sometimes it is useful to use cushions under the feet or behind the back for added comfort.

Standing or Walking

If you are standing or walking, consider going barefoot if it is safe and comfortable to do so, in order to encourage energy flow and enhance your connection with the earth. In all cases, maintain a straight-backed posture, and be mindful of the position of your head and buttocks.

Lying down

Some people have physical reasons to lie down but it is not encouraged because it induces sleepiness. If you do lie down, then your spine should be straight, hands to the side either placed up or down, and knees are bent with feet planted on the floor. You should be comfortable and relaxed, but not sleepy.

Importance of Stretching Many people who practice meditation complain of stiffness in the lower back, pain in the hips, or numbness in the feet and legs after being seated for long periods of time. If you are experiencing these symptoms, it’s time to think about improving your posture or pose or adding stretches before and after you meditate. Pain is not a normal part of meditation. It only distracts our focus and gets in the way of developing spiritual discipline.
Meditation stretches are focused on relaxing and opening the shoulders, chest, lower back, and hips. Many yoga poses are useful for stretching before and after meditation. Start by rolling your shoulders forward and back and gently rolling your neck from side to side. Sit down and do a few gentle seated twists on each side, then assume a kneeling position and move into child’s pose to open your lower back. Lunges help to open the hips. The warrior poses open and stretch the whole body, including the shoulders. Finally, if downward-facing dog is comfortable for you, this is a good stretch to open your back and hips, relax your neck, and bring blood flow toward your head to energize your practice.
Meditation stretches help prepare your body for your practice, and after you meditate, they can help you stretch your muscles and return to your day without soreness. By maintaining a proper posture and stretching, you can protect yourself from pain and injury while enhancing your practice and developing the openness and spiritual discipline you seek.

By Cheryl Schneider

Meditation & Parenting

19_photo_125 meditation and parenting articleI have been parenting for 13 years and meditating intently for only two, but already the similarities are evident. Without a doubt, having a regular meditation practice has made me a calmer, more consistent parent. And the challenges of parenting make me aware of how much I need meditation! Whether you have a regular meditation practice or have just heard that it is beneficial, see if you can relate to these things they have in common.

# 1 Showing up daily and being fully present are required

No one gets anywhere by meditating ‘once in a while.’ And can you imagine if we only made our children’s lunches ‘when we felt like it?’ Both require a commitment to doing what we know we need to do – even when we don’t feel like it. No one likes learning that meditation depends on the discipline of daily sitting to reap any deep benefits. And no one enjoys getting up again and again and again when the baby cries. Yet tremendous amounts of patience are cultivated as we do these daily practices. Through consistent, persistent, and sincere showing up, we catch glimmers of growth occurring over time. Like the tender shoot of new life that grows from a seed planted, watered and protected, one day a bud of joy blooms as we bring our full presence to each moment of parenting or meditating.

# 2 The distractions are endless

Laundry piles, missing homework, undone chores – anyone with kids knows what manner of things distract when we try to get organized. Similarly, when we try to get still, the mental monkeys, roller coasters, and demons show up in full force. The challenge and the gist of the practice of course, is to stay centered amidst all inevitable distractions. If we fluctuate with every wave of chaos that races through our minds or our kitchens, we are done for. By remaining stable regardless of external circumstances, we become an anchor for our children, one that they can rely on when life’s challenges arise. By remaining focused on our breath or meditation technique amidst the swirling currents of the mind’s wandering, we diminish its ability to toss us around in reactivity. In both cases, over time, we find that there is a calm center within – one that is undistractable, peaceful and always joyous.

# 3 Love and devotion are essential ingredients for success

In Yoga meditation, the practice of focusing on one thought of the Divine is a beautiful way to still the ever restless mind. Using something as simple as Light we can perceive the beauty and ever changing magnificence of God’s light on this earth. But usually our focus can burn brightly for a few seconds like the last blaze of a sunset, and then it is gone, elusive as trying to capture a sun ray in our hands. But by infusing the technique of concentration (or whatever meditation technique you use) with love and devotion, we experience what the Yoga Sutras promise: “Boundless love and devotion unite us with the Divine Consciousness.” (translation by Nischala Joy Devi, The Secret Power of Yoga) This distinction is much like attending to our children’s basic needs while thinking of what we would ‘rather’ be doing versus giving them our full loving, dedicated attention. We know the difference – and they do too.

# 4 To experience anything, we must trust the process and let go of the results

Paramahansa Yogananda, master of Yoga meditation, explains that the reason people do not perceive benefit from meditation is because they give up too soon. When we throw a rock into a placid lake, ripples radiate, and it takes time for the stillness of the water to return. The ripples of our restless, egoic minds take more than minutes, hours or days to still. So when we approach stillness, having a ‘goal’ is just a setup for frustration. And as parents, although we might hold ideals for our children’s future, we must trust their daily evolution into that which their Divine Creator has set them here to become. By releasing ourselves and our kids from the suffering born of attachment to specific outcomes, we create a life through which trust and enjoyment can flow.

# 5 Both parenting and mediation lead us to greater awareness

It is okay that the brilliant sunset doesn’t last. And it is okay that our child doesn’t make straight A’s or the Little League team. What matters is that we show up with our full presence, attention, love, devotion, trust and enthusiasm to tomorrow’s sunset, tomorrow’s game, and tomorrow’s meditation. We embrace each moment and see the blessing it holds. And day by day, year by year, we begin to remember ourselves as part of the universal oneness. When our awareness expands in this way, both meditation and parenting become pursuits of pure joy.

Original Posting by Jennie Lee in Conscious

Jennie Lee is a Yoga Therapist and retreat leader with over 6,000 teaching hours and 20 years of experience in Yoga philosophy, practice and meditation. Through her teaching and writing she applies the ancient science of Yoga to facilitate self-awareness, higher consciousness and healing. She has been published in Yoga Therapy Today, Common Ground, My Yoga Online, Yoga Finder, and Living the Truth. Her next Yoga and meditation retreat will be held in Hawai’i in February 2012.

A Cool Day in August

After weeks of 80s and 90s, today dropped down into the 70s – ahhhhh. In late summer, we spend our days between a blast furnace outside or inside frigid offices and stores. Then, mother nature offers us a respite. One day we throw open the windows open and feel a cool breeze.

As I enjoyed this day, I am reminded how I feel following a session of meditation. Depending upon the day, when I arrive upon the cushion, I may initially find myself carrying in all the clutter and chaos of the preceding hours. Mind may jump from reactions to what has already unfolded to a waiting To Do list; regret over something said or not said to fear of consequences of something done or not done; questioning choices made to uncertainty of decisions yet to be made. For those who do not meditate, this litany may make them question the merits of putting myself in the midst of the day’s events. Most of us become quite skillful at a whole host of methods to avoid such exposure: the latest app, reality TV show or the royal birth!
Why in heaven’s name would any one want to make direct contact with all the grit and grim of the day? Two reasons: 1) after the skillful avoidance, all that we have been avoiding is still waiting in the wings and 2) avoidance of the yuck of life also results in missing out on the yum! At some point, the shutting down and tuning out becomes standard operating procedure for all we encounter, pleasant and unpleasant.
Mindfulness offers us a third way. Just like a cool day offers a break from a heat wave, a period of mindful meditation creates a respite without avoidance. Continuing the weather metaphor, meditation invites us to sit in the center of the storm. As we sit, we shift our relationship with the clutter and chaos. We discover that no matter how much turmoil, we have the capacity to simply observe from a distance. And from this objective seat, we discover a me bigger than the clutter and chaos. A me that remains unperturbed no matter how perturbing the day. A me that can access calm and creativity.
So, as we face another August (and September) of 90s, realize we do not have to depend upon the weather person to announce the next cool breeze of relief. We can summon a moment of relief anytime, anywhere – simply be settling into stillness, shifting focus to breath and body and arriving in the here-now.
By Paul Deger, MA, LPC, PT

Vipassana Meditation with Goenka

Vipassana Meditation has taken off! It’s so popular at the moment which is really wonderful!

If meditation can bring about a more peaceful world (I believe it can) then surely we’re in with a chance!

The word Vipassana means seeing things as they really and is also known as Insight Meditation. It’s a process whereby the root causes of suffering – craving, aversion and ignorance can be eliminated through their first being revealed clearly to us. This knowledge and understanding leads to their cessation – ie. an absence of suffering and finally, enlightenment.

Vipassana Meditation is a process of self-observation and when learning the technique, participants start with observing the breath as it naturally is without doing any forcible inhalations or exhalations. This has the effect of increasing the mind’s concentration and focus. Body scans are then implemented whereby the changing sensations felt on and in the body are observed in a highly concentrated state.

In this state of highly sharpened awareness, the impermanence of all phenomena becomes clearer to us and we see that this includes our suffering. The way in which we react habitually to certain events that happen in our everyday life is also revealed, allowing us to choose new and more healthy ways to react to everyday occurences.

S.N. Goenka (Goenkaji) who trained in Burma (taught by Sayagyi U Ba Khin) and Goenkaji’s wife Ilaichidevi Goenka teach a non-sectarian Vipassana Meditation practice that is offered on a donation basis worldwide.

S.N. Goenka calls his Vipassana Meditation retreats neither a holiday nor an intellectual or philosophical entertainment, nor an escape or an experience where blind faith is required. I would agree with this! (and it’s certainly not a holiday.. but perhaps more rewarding than a holiday..) His courses are offered in 10 day or 3 day durations. 10 days in considered the minimum length of time necessary to fully learn the technique of Vipassana Meditation, so new students are not offered a 3 day option, they first must do a 10-day to be able to come back for a 3-day course. Other Vipassana Meditation courses are available, I’m only speaking of the S. N. Goenka course as that is the one with which I am familiar. There are thankfully so many meditation centers around now which is simply fantastic!

A 10 day Vipassana Meditation retreat might not suit the casual or uncommited meditator! It can be quite challenging. Complete silence, a vegitarian lifestyle and simple accomodation help the students to fulful five precepts of not killing, stealing, engaging in sexual activity, telling lies or taking intoxicants. This prevents disturbances to the mind which could put the students off their practice.

It took me many years of meditation before I felt ready to commit to embarking on a 10-day Vipassana Meditation Course. I found it so beneficial that after I had completed it, I wished that I had done it a lot sooner! If you are considering signing up – go for it without hesitation – you won’t regret it!

By Mia Randall of – Author of Meditation Motivation – A Quick Tour of Buddhism and 20 Easy Tips to Create a Daily Practice