Now that Vipassana centers around the world have closed because of the coronavirus pandemic, many students are interested in sitting a self-course at home or in another noncenter location. The following document was developed with input from Teachers around the world. It will be reviewed later in 2020.
A self-course is a Vipassana meditation course that you sit on your own, without any guidance or with minimal guidance from an assistant teacher.
In principle, anyone who has successfully completed a 10-day Vipassana course as taught by S.N. Goenka can decide to do a self-course. It’s a good idea to discuss your plans with an assistant teacher, who can help with any questions you may have. Contact your local center to be put in touch with an assistant teacher.
You can sit a full 10 days, starting on the evening of Day 0 and finishing on the morning of Day 11. You can also choose to sit for a shorter period, maybe one, two or three days; this would be a good way to get used to sitting a self-course. Don’t attempt to sit longer than 10 days on your own.
Usually, people sit a self-course in their home or the home of a fellow Vipassana meditator. Do not try sitting a course at a place used for a different spiritual practice.
Ideally, the place would be able to function as a kind of temporary “mini meditation center” for the days of your self-course, with all the facilities provided at a real center. That is, it would be private, quiet and self-contained, with space for you to sleep, meditate, bathe, eat and/or prepare meals, and perhaps exercise. If this is not practical, try at least to arrange a separate room where you can sit without being disturbed.
The course area should be free of distractions. It should not contain any religious objects. Turn off and put away electronic devices that you won’t need. If you are using an electronic device as an alarm clock or for playing recordings, set it in airplane mode, disconnect from Wi-Fi and disable notifications. Put away reading matter in a place where it won’t attract your attention.
Do not go out of the course area from the beginning to the end of the course. Do not communicate with the outside world until after you finish the course.
Certainly, but as far as possible it’s best for them to have separate accommodation.
A friend or family member may offer to cook for you, or you can arrange for meals to be delivered. Otherwise, you can do your own cooking. But keep food preparation simple, and make sure it doesn’t interfere with meditation hours. Meals must be vegetarian without eggs. Have all the necessary ingredients on hand at the start of the course, or else have someone bring the groceries you need.
Some centers may give you the name of an assistant teacher to be contacted if you have questions or difficulties during your self-course. More usually, self-course students work on their own.
Go through the Code of Discipline and make sure you are familiar with it. This is your handbook for the course.
Make sure you have any recordings you will want to play during the course (see following question), as well as a device on which to play them.
From the start of the course until after you start practicing Mettā, you’ll be observing Noble Silence. That includes not checking your phone for messages. Inform friends and family that you’ll be unavailable during this time, but arrange a way for them to contact you in case of an emergency
You can play the following recordings:
Before you start, make a strong determination (adhiṭṭhāna) to complete the self-course following the precepts and the timetable.
On the first evening, repeat the opening formalities (see Course opening formalities):
Follow the same timetable as in a regular 10-day course:
4:00 a.m. | Morning wake-up |
4:30-6:30 a.m. | Individual meditation |
6:30-8:00 a.m. | Breakfast break |
8:00-9:00 a.m. | One-hour meditation (group sitting) |
9:00-11:00 a.m. | Individual meditation |
11:00-12:00 noon | Lunch break |
12:00-1:00 p.m. | Rest |
1:00-2:30 p.m. | Individual meditation |
2:30-3:30 p.m. | One-hour meditation (group sitting) |
3:30-5:00 p.m. | Individual meditation |
5:00-6:00 p.m. | Tea break |
6:00-7:00 p.m. | One-hour meditation (group sitting) |
7:00-8:15 p.m. | Evening discourse |
8:15-9:00 p.m. | Individual meditation |
9:00 p.m. | Take rest |
Unfortunately, no. You can only count courses that were conducted by an assistant teacher.
Contact a center where you recently sat or an assistant teacher who knows you.
Tīsaraṇa-gamanaṃ
Buddhaṃ saraṇaṃ gacchāmi.
Dhammaṃ saraṇaṃ gacchāmi.
Saṅghaṃ saraṇaṃ gacchāmi.
Going for Triple Refuge
I take refuge in the Buddha.
I take refuge in the Dhamma.
I take refuge in the Sangha.
Aṭṭhaṅga-sīla
Pāṇātipātā veramaṇī sikkhāpadaṃ samādiyāmi.
Adinnādānā veramaṇī sikkhāpadaṃ samādiyāmi
Abrahmacariyā veramaṇī sikkhāpadaṃ samādiyāmi
Musā-vādā veramaṇī sikkhāpadaṃ samādiyāmi
Surā-meraya-majjapamādaṭṭhānā veramaṇī sikkhāpadaṃ samādiyāmi.
Vikālabhojanā veramaṇī sikkhāpadaṃ samādiyāmi
Nacca-gīta-vādita-visūkadassanā-mālā-gandhavilepana-dhāraṇa-maṇḍana-vibhūsanaṭṭhānā veramaṇī sikkhāpadaṃ samādiyāmi.
Uccāsayana-mahāsayanā veramaṇī sikkhāpadaṃ samādiyāmi.
The Eight Precepts
I undertake the rule of training to abstainfrom killing living creatures.
I undertake the rule of training to abstain from taking what is not given.
I undertake the rule of training to abstain from sexual activity.
I undertake the rule of training to abstain from wrong speech.
I undertake the rule of training to abstain from intoxicants, which are the causes of heedlessness.
I undertake the rule of training to abstain from eating at the wrong time.
I undertake the rule of training to abstain from dancing, singing, music and worldly entertainments; [wearing] garlands, perfumes, cosmetics; jewelry and other bodily adornments.
I undertake the rule of training to abstain from using high or luxurious beds.
Pariccajāmi
Imāhaṃ bhante attabhāvaṃ jīvitaṃ bhagavato pariccajāmi.
Imāhaṃ bhante attabhāvaṃ jīvitaṃ ācariyassa pariccajāmi.
The Surrender
Sir, I surrender myself completely to the Buddha [for proper guidance and protection].
Sir, I surrender myself completely to the teacher [for proper guidance and protection].
Kammaṭṭhānā
Nibbānassa sacchikaraṇatthāya me bhante ānāpāna kammaṭṭhānāṃ dehi.
The Request of Dhamma For the sake of witnessing nibbāna, Sir, grant me the meditation object of Anapana.
Kammaṭṭhānā
Nibbānassa sacchikaraṇatthāya me bhante vipassanā kammaṭṭhānāṃ dehi.
The Request of Dhamma
For the sake of witnessing nibbāna, Sir, grant me the meditation object of Vipassana.