Vipassana Meditation Online – Part 1 : Anapanasati Essentials (5-Day Introductory Course)
Mindful Breathing for Beginners · Practice at Home
Free
This course is Part 1 of the 5-Part Practitioner Vipassana Meditation Technique Path.
It is a 5-day introductory mini-program, adapted for beginners, focusing on:
ethical grounding (Sīla),
mindful breathing (Anapanasati),
and daily meditation discipline inspired by traditional Vipassana retreats.
Practice Commitment (Important)
To begin this course, participants commit to:
Two daily meditation sessions (morning and evening)
Strict observance of the Five Moral Precepts (Sīla) throughout the 5 days:
Not harming living beings
Not stealing
Abstaining from sexual activity
Not lying
Abstaining from intoxicants
Without this commitment, the course should not be started.
This structure mirrors the discipline of a traditional Vipassana retreat, adapted for home practice, and forms the foundation for mental clarity, ethical living, and deeper meditation.
Who This Course Is For
Beginners seeking a serious and authentic introduction to Vipassana
Busy individuals unable to attend a 10-day retreat
Vipassana alumni wishing to refresh and stabilize their practice
Anyone seeking a retreat-like experience at home
What You’ll Discover Inside
Daily Practices
Two guided meditation sessions (15 minutes each), morning and evening, following a gradual Kaizen-style progression.
Ethical Self-Discipline (Sīla)
Living with integrity through conscious commitment to the Five Moral Precepts.
Self-Commitment & Responsibility
Training consistency, clarity, and personal discipline.
Journaling
Daily reflection prompts to deepen awareness and track concentration.
Challenge Section
Simple daily challenges to break unhelpful habits and strengthen resilience.
Optional continuation
For those who wish, session lengths may gradually increase beyond Day 5, extending practice up to 25 days.
Course Details
🎧 5 hours, 32 minutes of guided meditation in audio format
⚡ Level: Beginner+
🌱 Donation-Based
❤️ Offered as a gift. This 5-day introductory Vipassana course is shared freely.
You are welcome to share it kindly and without alteration. (Terms apply)
🎧 Sample
Continue the Vipassana Path
This introductory course is designed to establish ethical grounding, breath awareness, and daily discipline.
Those who wish to continue with deeper and longer-term practice may do so gradually, allowing understanding and consistency to mature naturally.
Further stages of practice are developed and shared separately.
Created by an author who began Vipassana meditation in 2012 under S. N. Goenka and Pa Auk Sayadaw in the Theravada tradition.
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Help Others Discover Their Path
If this practice supported you, you’re welcome to share your experience.
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