What to expect from a silent meditation retreat

You may have heard of silent retreats, a concept which can seem pretty daunting to some! Removing all stimulus, including talking, in order to meditate for the majority of the day. So, what exactly is involved and why? Meditating even 10 minutes a day can be TOUGH so what are the benefits of an intense deep dive into meditation? Read the article below which details a students first time experience.

I decided to attend a Vipassana 10-day silent meditation retreat in a moment of quiet desperation.

I was 26 and was preparing for the Bar Exam. During that time, I was studying law somewhere around 10 to 14 hours daily although I knew deep inside that I really didn’t want to become a lawyer *let’s not talk about my decision-making process, shall we?*.

As a result, panic attacks slowly started creeping up on me, without anybody noticing. I didn’t see myself practicing Law, yet had accumulated such an amount of debt that changing my field of study at this point seemed financially impossible. I felt stuck. I was under incredible levels of stress.

I was in a bad place, was having silent anxiety attacks, had a broken heart, was left with a big apartment to pay for all by myself and somehow still had to hold everything together and continue to study all day, every day. Not my best year.

Then one day I heard about this silent meditation retreat that lasted 10 days, where man and woman were separated, food was excellent and … was free.

Vipassana had entered my awareness. I knew that it was exactly what I needed. ‘‘This would solve so much of my problems’’ I thought. And so, without giving it much more thought, I decided to skip classes for 2 weeks, reassured my mom who thought I was about to join a cult and packed my bags. Vipassana was calling and I had to go.

So, what is Vipassana?

Vipassana is a word in Pali, an ancient language of India, that means to see things as they really are. Long lost to humanity, this very ancient meditation technique was rediscovered by Gautama Buddha 2 500 years ago and has been passed on from teacher to teacher ever since. The current Vipassana teacher, S.N. Goenka, was born and raised in Burma and who, after studying Vipassana for 14 years went on and taught tens of thousands of people across the world with no regards to religion, culture, age, gender. Although Goenka passed away in 2013, the Vipassana teachings continue. Indeed, today, Vipassana courses, are held at 310 locations in more than 90 countries.

Is vipassana a cult?

Rest assured tribe, contrary to what my mom and friends thought when I first told them I was going to spend 10 days meditating in total silence from dusk till dawn without any distraction nor contact with the exterior world, Vipassana is absolutely not a cult.

It’s non-sectarian as Goenka explained that, "The Buddha never taught a sectarian religion; he taught Dhamma - the way to liberation — which is universal". It’s not an intellectual nor is it a philosophical entertainment. It’s not a rest cure, a holiday, or an opportunity for socializing. And it’s certainly not an escape from the ups and downs of everyday life (as I initially thought, oups !).

Vipassana is just a meditation technique that requires dedication and hard work. You will learn to observe the sensations of your body in the present moment in order to learn how to let go of cravings and aversions to ultimately reach happiness and full liberation. By learning and applying this method, you will learn to purify your mind from old patterns which in return will allow you to face life with a calm and balanced state of mind. Simply put, Vipassana teaches you to be happy. Pretty sweet hu ?

How do you subscribe?

Typically, Vipassana centres are far enough from big cities to not be in a very noisy environment, yet close enough to be accessible.

If you are a beginner at Vipassana, meaning it is your first time, you will have no other choice than to attend the 10-day retreat. Only old student can choose to attend shorter classes because they already learned the technique.

What are the 5 precepts?

During the whole Vipassana 10-days retreat, beginners will have to observe a Code of moral conduct comprised of 5 precepts, which are :

• to abstain from killing any being ;

• to abstain from stealing ;

• to abstain from telling lies ;

• to abstain from all sexual misconduct ;

• to abstain from all intoxicants.

What is the ‘noble silence’?

All Vipassana students will have to follow the rule of ‘Noble Silence’ for the first 9 days of the retreat. The Noble Silence implies the silence of body, speech and mind. That’s right, no talking for 9 days !

You’ll see, it’s like a facelift for your throat. But just know that if you have any questions, preoccupations about technical or material stuff you can always talk to the person in charge of the centre. Same goes for any question you might have about your meditation practice, in which case you can schedule a moment to talk with the teacher.

On the 10th day, you will be allowed to talk again as a way of re-establishing the normal pattern of daily life.

The schedule

Each Vipassana centre is said to have its own schedule of courses. But in my experience, (I attended Vipassana in Canada, Switzerland and Peru) the schedule is pretty much always the same.

The day begins at the sound of a gong at 4:00 am (I know, I know. It sounds horrible, but trust me, it’s not that bad) and ends at the sound of a gong at 9:00 pm. During the day, you meditate somewhere around 11 hours, with regular breaks, lunch (the food is so delicious I still dream about it) rest periods and even time to walk outside.

Also, every day, around 7:00 pm you assist to a videotaped lecture by the Teacher S.N. Goenka. During that teaching you will get information to understand better your meditation practice.

You will also laugh as Goenka is the most adorable men ever. And after a long day of meditation, his smile will do you lots of good.

When I first read about the Vipassana schedule, I was like No way I’m doing that, it’s crazy ! But in reality, I was surprised to see that it was actually easier to wake up at 4 am than my usual waking hour. Plus, this schedule has proved workable and beneficial for hundreds of thousands of students for decades. So, I guess it must be doing something right.

How much does it cost?

Vipassana is free. Yes, free. There are no fees for the course, not even for the food (which is vegetarian and soo delicious), accommodation nor teachings.

The whole experience is based on donations from old students who believe that Vipassana has brought something valuable in their lives and who now want to help somebody else to experience it.

Whenever I attend a Vipassana retreat, I always take a little time to thank the students that have come before me for allowing me to receive this beautiful experience. Without them, there would be no Vipassana.

Should you attend a Vipassana 10-day meditation retreat?

Attending a 10-day silent meditation retreat is something I wish everybody would do. I feel like the world would be such a better place if we all knew about this technique.

For me, Vipassana turned out to be something very different from what I initially thought it would be. During my first retreat, my mind brought me to a very very dark place. And I mean very dark. And while it was a hard moment at the time, I now know that is what I needed to come to the understanding that I am not my mind. I am not my body either. I am so much more. All these tools that I have gained from this experience have helped me to go through life with more equanimity. As a result, this equanimity helped me cope with not passing the bar exam a year later, it helped me with my relationships to others and to myself, it helped me with my anxiety which doesn’t have so much power over me now, it helped me with finding my Self and my purpose. And most of all, it helped me to be happy. And for all of that and so much more, I am forever grateful. So, beautiful tribe, know this, although everybody has a different experience, Vipassana remains hard for all. But it is well worth it and I deeply wish you get to learn this beautiful technique and practice it daily.’

Article sourced from: https://www.thepathprovides.com/blog/what-is-vipassana
Article author: Modern Spirituality

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How to successfully meditate at home

Meditation is hard enough, without all the distractions a home practice can present. The article below outlines some tips and strategies to ensure you are setting yourself up for a successful meditation session.

Meditation is an effective technique that has been around for centuries. People who meditate consistently find that there are short-term and long-term benefits. For instance, soon after they start sitting, meditators begin to enjoy a decrease in stress and anxiety, enhanced well-being, and, in many cases, improved sleep and overall health. In the long term, meditators are better able to understand how the mind works and how to work with their minds.

Until recently, serious meditators generally belonged to one of two categories. They either joined a monastery or ashram and devoted their lives to practice; or they left the hustle-bustle of the worldly life behind and sought refuge in the serenity of isolated hermitages. But we can find a way to meditate within our everyday lifestyle. Nowadays, however, many people who lead active lives – work, family, school, etc. – are willing to devote time and energy to meditation because they are convinced of the benefits. Some do their daily meditation sessions in groups, but far more are now meditating at home.

What is the best way to meditate at home?

The first thing to do is choose a meditation method you can look forward to. Although constancy and discipline are necessary for practice, meditation shouldn’t feel like work. With the right method, you’ll soon be able to find the perfect balance between too rigid and too relaxed.

Here are some helpful tips:

1. Think about your motivation

Are you meditating because you want to manage stress, sleep better, or cope with chronic pain? If so, you may do well with guided meditation, relaxation meditation, or chanting. Are you looking to gain insights into the mind? This is the true goal of mindfulness and awareness meditation. Is your primary objective to develop qualities such as patience, empathy and generosity? Gratitude meditation is a good choice (if you can do a morning gratitude meditation it can benefit your whole day). Do you want to go deeper into your relationship with the divine presence? Spiritual meditation can take you there.

There are many valid forms of meditation out there. When you know why you’re interested in meditating at home, you’ll know which ones are right for you.

2. Start small and work your way up

While learning how to meditate at home, it’s important to start with small, manageable sessions. Even three minutes will make a difference. It might sound super short, but for some beginners, sitting in awareness for a few minutes feels like forever. Starting with short sessions also helps you to gain the momentum you’ll need to sustain your practice in the long run. As many meditation experts suggest, the quality of your meditation is more important than the length.

3. Pick a convenient time and comfortable spot

One of the best ways to meditate at home is to find a quiet place away from noisy distractions. Pick a time that’s convenient for you. Early morning is a perennial favourite time to meditate since this time of day is generally peaceful and there are few interruptions. You can also start your day with simple morning meditation exercises.

You’ll also need to find a comfortable position. While some meditators like sitting in the lotus position, there are other good options. You can sit on a meditation cushion, chair or even a couch, so long as you feel comfortable and you can sit up straight. Do your best to find a position where your spine is aligned. Your neck and shoulders should be relaxed, and your eyes can be half open or shut during the meditation session.

4. Try a guided meditation

Since you’re just beginning, guided meditation can add a welcome structure to your practice. Mindworks Meditation courses offers complete instructions that provide progressive guided meditations, all developed and curated by internationally-known meditation experts. Have a seat, learn and practice meditation daily, and enjoy the journey. Try Mindworks free meditation fundamentals course with everything you need to get you started.

5. Focus

Whatever form of meditation you choose, awareness of the present moment is key. When you meditate, you train in being aware of whatever object of meditation you’ve chosen. There will be distractions in the form of sounds, odors, sensations of discomfort, tension, itching, etc. In addition, there will be distractions that your mind will produce all on its own: to-do lists, things you should have done or said, things you plan to do or say, emotions, daydreams… the list is endless.

To help the mind stay focused on the here and now, one of the best ways to meditate at home is to focus on the process of breathing. Be very aware of your respiration as you inhale and exhale; use the breath as an anchor for your mind. When those distracting thoughts pop into your head, simply acknowledge their presence and go back to focusing on the breath. Alternatively, you can use physical sensations, sound, or a visual object as the focus of your meditation. Forget about “emptying the mind.” Noticing and coming back is what meditation is all about.

6. Goodness

Trungram Gyalwa, a renowned meditation master from the Himalayas, teaches that compassion is a fundamental quality that’s hard-wired in all of us. Meditation helps us control negative emotions (such as anger and envy) and uncover positive qualities such as loving kindness and compassion. Meditation gives us all the tools we need to develop the goodness that already exists within…

Article source: https://mindworks.org/blog/how-to-do-meditation-at-home/
Article author: Mindworks Team

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Meet Matt Ringrose from Bondi Meditation Centre

Bondi Meditation Centre is a stunning space in the heart of Bondi, founded by Matt Ringrose. Matt has created a place for people to come together, as a community, and either learn or deepen their meditation practice. We interviewed Matt to learn more about his story, read below!

Can you tell us a little bit about how you came to find meditation and where your passion stemmed from?

I found out about Vedic meditation through the book ‘Catching the Big Fish’ by the film director David Lynch. I devoured the book in one day 13 years ago and learned Vedic Meditation that same week.

How did the Bondi Meditation Centre come about and what amazing work do you do there?

I trained as a VM teacher almost 10 years ago and to my delight and surprise found that Bondi Meditation was available as a URL and business name! How things have changed in the last decade. The first 'Bondi Meditation Centre' was my house in Bondi but we outgrew that. So in April 2019 we moved to the current Bondi Meditation Centre - a beautiful space at the top of O'Brien St. Read more here!

How do you feel meditation has impacted your life?

Meditation dramatically improved my long term anxiety and depression, it cured my long term addictions, improved my relationships and gave me a connection to Nature and myself which I never had, or lost a long time ago. Lots more - everything really - but those are the headlines.

You teach Vedic Meditation at The Bondi Meditation Centre, what drew you to this style in particular?

It's an extremely easy and effective meditation. Anyone can learn. If you can think you can learn Vedic Meditation. And if you do it twice a day your life will be transformed for the better. Vedic meditation is accesible to anyone, whereas some other techniques are much harder to to learn.

Do you have any wise words for those who are struggling with meditation, or who have felt defeated by it in the past?

Find yourself a teacher and learn Vedic Meditation. It's as easy as falling off a log and will give you the meditation of your dreams.

Outside of meditation, what else do you enjoy doing?

Listening to house music, being a Dad and having a laugh.

Do you have a favourite book, song, movie or quote you would like to share with us?

All You Need is Love

Want to learn more about Matt and the Bondi Meditation Centre?

Read here.

Author: This is Yoga

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Supporting a healthy brain and mind

Our brains and minds are such powerful things. What we feed our brain – nourishment, exercise, leisure activities, rest & sleep etc – can impact the way we think, feel and function. There are modifiable activities that can enhance our brain health, and others that can jeopardise it. Read more in the article below!

Mind over matter—these days, this proverb feels extra relevant. From mental wellness, to focus, to stress management, the health of our mind is central to our quality of life. So how do we keep our mind in its very best shape? We make brain health a part of our daily routines.

Why does brain health matter?

A healthy brain is the baseline of any thriving lifestyle. In terms of wellness, it comes before the quartz crystal face rollers, infrared saunas, and plant-based meat alternatives. A healthy brain helps us harness our own potential, solve life's inevitable problems, sort out emotions, and manage stress. And this brilliant organ (which research suggests may be more powerful than all the digital computers in the world combined) does these things all on its own. But that doesn't mean we can't lend a hand.

We can do that by adjusting our routines and activities to cultivate the brain functions we appreciate most, like focus and stress management. Getting more intentional about brain health is pretty straightforward, but potent—here's what it looks like.

Begin a regular meditation practice

Intuitively, we all know that meditation is probably a good idea (and it is), but we rarely prioritise it. The truth is that if we understood just how beneficial meditation is for our brain, it would be easy to make it a nonnegotiable part of our daily routine.

We've all heard that meditation helps with stress—but there's so much more to it. A regular meditation practice has been proven to literally change the brain. In one study, Harvard neuroscientists found that after just eight weeks of regular meditation, participants' brain cortex thickened in key areas responsible for factors like cognition, memory, and compassion. Meditation works wonders on the brain—50-year-old meditators have the same amount of grey matter in the brain as 25-year-olds... And this just scratches the surface of how many benefits there are.

Our brains are constantly running the show, but we can assist them by providing the ingredients that help nourish it. Vitafusion* Brain Food is a gummy supplement that nourishes the brain with important nutrients. It includes a daily dose of ashwagandha, a popular Ayurvedic herb that has been used for thousands of years to help with stress. To help support focus, the Brain Food formula also includes phosphatidylserine, a phospholipid/fatty acid that is a critical component of cells, including cells in the brain. Just two Brain Food gummies also provide vitamins B6 and B12, essential nutrients to help nourish our brain.

Get serious about hydration

As if you needed another reminder to drink more water... hydration is actually key to supporting our brain function. Considering water is responsible for 75% of our brain mass, it's understandable that dehydration affects our brain health. Studies have shown that for middle-aged adults, dehydration requires the brain to work harder to complete a task, resulting in fatigue and changes in mood. Dehydration has been linked to impaired attention, executive function, and motor coordination. For the sake of your brain, stay on top of your hydration goals! Make it easier by infusing your water with fruits, set reminders on your phone to drink up, and make every work break a water break. 

Play games that help with cognitive training

Games and puzzles? We have to be real with you; some of these practices and routines are actually a no-brainer. Studies show that cognitive training can yield improvements in attention, memory, and processing speed—meaning that you now have a worthy reason to play "brain-training games" like crosswords and apps like Luminosity (basically a workout for your brain). But under the "use it or lose it" philosophy, research also indicates that persistence is key to maintaining benefits. A fundamental part of brain health is simply using our brain: Play challenging games, learn something new, get creative!

Brain health is an everyday intention

When it comes to brain health, there isn't a single solution or quick fix. Brain health is an everyday intention. Just like we work out and nourish our bodies—our brain needs exercise and nourishment, too. Instead of taking your brain for granted, think about how fascinating "thinking" really is (that's a brain exercise right there). Embrace the lifestyle of brain health, and show your mind that it matters!

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Read the original article here
Article author: Devon Barrow

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Loving Kindness Meditation - How To

Of all the different kinds of meditation out there, there's one that's especially powerful for cultivating compassion and extending the benefits of one's meditation practice to others. It's called loving-kindness meditation, metta meditation, or maitrī meditation in Sanskrit. Here's what this practice is all about, plus a guided loving-kindness meditation to try for yourself.

The origins and benefits of a loving-kindness practice

Loving-kindness meditation is thought to have originated in ancient India, before the time of the Buddha. Since then, it's become known as a traditionally Buddhist philosophy and practice, but the ideas of loving-kindness, compassion, or maitrī, can also be found in Hindu and Jain texts.

In these meditations, the object is to cultivate and send out compassion to the world and all living beings in it, including ourselves. According to Marci Quinn, spiritual author of A Teen's Spirit: Changing the World Through Love and Kindness, "A loving kindness meditation is a powerful tool to help you experience forgiveness and compassion for yourself, those you know, and even those you don't. By actively visualizing yourself extending love to people during your meditation, a deep sense of peace and calmness sets in."

This is a particularly beneficial meditation to try if you're looking to hold space for someone, enhance your communication skills, and deepen your relationship to yourself and the world around you.

"Aside from the sense of peace that you can receive," Quinn notes, "this practice can help improve your relationships with family and friends with whom you may normally have deep-rooted, recurring issues. Offering love and forgiveness to those who may not seem to 'deserve' it is one of the most transformational choices you can make in your life."

What to think about during your loving-kindness sit

This is, of course, totally up to you, and can change from day to day. But to help get you started, one common mantra that focuses on the metta, is: "May all human beings everywhere be healthy, happy, and free."

In addition to that, Quinn adds it's also beneficial to choose people that you may have negative feelings toward or unresolved issues with. "Bringing them into your meditation will help open pathways to actually feel forgiveness and compassion for them despite any of their perceived wrongdoings or shortcomings. In offering love and kindness to others, you can be sure you will receive it as well."

Once you can extend that love and compassion to those you may struggle with, it opens the pathway to healing. "A loving-kindness meditation practice will help shift your perspective of others (and yourself) from fear-based to love-based thoughts," she notes, "which helps open you up to receive all the blessings you deserve."

Tips on making your practice more effective

It's no secret that meditation can be a bit of a struggle for many people. Quinn notes you can make your loving-kindness meditation practice more effective by thinking about positive memories you have of others while you're meditating. Here are a few more meditation tips that can help guide and anchor your practice:

1. Feel the sensations that come up when you think about those you love.

2. When thinking about and sending love to those you might have issues with, notice which feelings come up then, too.

3. Picture two people side by side: one you love, and one you have past grievances with. Recognize they are the same and send them both love.

4. Try not to resist or fight any unpleasantness or thoughts that come up.

5. Be mindful of your posture.

6. Make it a walking meditation if you can't sit still.

7. Be gentle with yourself.

A guided loving-kindness meditation

Follow along to this loving-kindness meditation, created by certified yoga instructor, reiki master, and sound healer Susy Schieffelin.

A 10-minute, guided sound bath meditation for heart healing and loving-kindness:

1. Begin by finding a comfortable place of stillness.

2. Allow your eyes to gently close and bring your attention to your breath. Take a deep inhale through your nose and a full exhale through your mouth. Take another deep breath in, all the way down into your belly, and let it go.

3. Imagine going deep within your heart, until you find a place of stillness. A place of peace. And in that place, begin to call in a version of yourself. You might imagine yourself as you are today, or maybe you imagine yourself as a child, or at a moment in time when you felt sad or lonely. A time when you could have used a little bit more love.

4. Imagine yourself—notice your face, notice what you're wearing. Connect with how you feel in that moment, and then begin to imagine yourself at that moment in time, surrounded by white light. Become aware that this light is a very special light. It is a peaceful, healing light. A light of pure, unconditional love.

5. Imagine sending this light to that version of yourself, allowing the light to melt away any sadness, any loneliness or worry, any fear, any heaviness or heartache. Imagine the light melting it all away, enveloping you in a soft, warm glow of unconditional love. Allow yourself to receive that love, and with every breath you take, feel that light growing bigger and brighter. Imagine yourself melting and dissolving, becoming pure love.

6. Feel a sense of healing, a knowing that somehow everything is OK, breathing in love and kindness and exhaling to just let go.

7. When you feel as though you've fully received this love, maybe there's someone else in your life you'd like to send love to today. Someone who could use some extra love and kindness. Feel this person in your heart, and just as you did for yourself, imagine enveloping them in healing, white light. Imagine sending them so much love. Send them kindness and comfort. Send them the message that everything is OK. Feel them receive it.

8. And now imagine our whole world. Billions of people, animals, plants. Imagine our planet Earth, and surround the Earth in healing, white light. Imagine sending unconditional love, kindness, and healing. Imagine that light dissolving all the pain, all the heartache, all the suffering. Imagine this light of love filling our world with joy. Filling our world with peace. Filling our world with hope.

9. In closing, take a deep inhale through your nose. Sigh it out through your mouth. When you're ready, start to become aware of your body, wiggling your fingers and your toes. Circle your wrists and your ankles, maybe even stretch your arms up overhead as though you are awakening to a new day, a new version yourself, of your life, of this world. A world filled with love and kindness, hope and peace. Feel the openness of your heart, and when you're ready, gentle blink your eyes open. Welcome back.

The bottom line

In our humble opinion, there's never a bad time for more loving-kindness on this Earth, so give this meditation technique a try next time you or someone you know needs a little love—or you simply want to send the planet all the loving energy you can.

Read original article here
Article author: Sarah Regan

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