Vipassana Meditation Part 1: Anapanasati Essentials: Mindful Breathing for Beginners (5-Day Guided Meditation Online mini-Course)

This is Part 1 of a 4-part online course on the Vipassana Meditation Technique—a 5-day introductory program designed for beginners. It covers the fundamental aspects of Vipassana: ethical grounding (Sīla) and mindful breathing (Anapanasati).

Participants in this 5-day training must commit to twice-daily meditation sessions and strictly adhere to the Five Moral Precepts. These precepts prohibit:

• Harming living beings
• Stealing
• Sexual activity
• Lying
• Using intoxicants

Without this commitment, the course cannot be started.

This requirement mirrors the discipline of a traditional Vipassana retreat, offering an authentic retreat-like experience at home. The commitment to these precepts forms the foundation for cultivating mental clarity, ethical living, and deeper meditation practice.

What's inside the course:

• Self-Commitment: Commit daily to meditation and ethical guidelines to develop mindfulness, clarity, and discipline.

• Ethical Discipline: Commit to following the Five Moral Precepts (Sīla) to live with integrity and deepen your practice.

• Daily Practices: Two 15-minute guided sessions, morning and evening, following the "Kaizen" method for gradual progress. Session lengths increase after day 5, continuing through the 25-day course if chosen.

• Journaling: Schedule time for tomorrow's meditation and track progress in concentration.

• Challenges: Daily tasks to break unhealthy habits and strengthen self-discipline.

Ideal for busy individuals, those lacking determination for a 10-day retreat, or alumni wanting to deepen their practice.

The course was created by the author, who began practicing Vipassana in 2012, trained under teachers S. N. Goenka and Pa Auk Sayadaw in the Theravada tradition.

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