Vipassana Meditation Online – Part 1 : Anapanasati Essentials (5-Day Introductory Course)

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 discipline inspired by traditional Vipassana retreats.

This edition includes Food Detox guidance as a supportive element for body–mind clarity.

About this Edition (Food Detox Version)

This is an earlier edition of Vipassana Part 1, combining foundational Vipassana practice with food and lifestyle awareness.

Alongside meditation, the course offers gentle detox guidance for the body and mind. The author shares insights from his personal journey — from a meat-based diet to a vegan lifestyle — and how food choices influence meditation, awareness, and well-being.

This edition is especially suitable for those who feel that physical clarity supports mental discipline.

Practice Commitment (Important)

To begin this course, participants commit to:

• Two daily meditation sessions (morning and evening)

• Observing the Five Moral Precepts (Sīla) throughout the 5 days:

1. Not harming living beings

2. Not stealing

3. Abstaining from sexual activity

4. Not lying

5. Abstaining from intoxicants

Without this ethical commitment, the course should not be started.

This structure mirrors the discipline of a traditional Vipassana retreat, adapted for home practice.

Who This Course Is For

• Beginners seeking a serious introduction to Vipassana

• City dwellers unable to attend a 10-day retreat

• Practitioners wanting a retreat-like experience at home

• Those interested in aligning meditation, ethics, and lifestyle

This course lays a stable foundation for deeper meditation practice and ethical living.

What You’ll Discover Inside

Daily Practices
Two guided meditation sessions (15 minutes each), gradually building consistency.

Ethical Self-Discipline
Living with integrity through conscious commitment to Sīla.

Journaling
Daily reflection prompts to observe mind, habits, and dietary impact.

Self-Commitment
Training responsibility, consistency, and inner discipline.

Challenge Section
Simple daily challenges to break unhelpful habits.

Food Detox Guidance
Practical steps inspired by the author’s lived experience.

Course Details

🎧 6 hours, 5 minutes of guided audio content
⚡ 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

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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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