YOUR RESPONSIBILITIES
To get the best results from your practice, please follow these simple rules:
- Check WhatsApp Daily: This is very important. Watch the WhatsApp group every day. All your daily instructions, links, and videos will be posted there.
- Morning Routine: Every morning, take the 6 Precepts and read the supportive verses. This helps set a clean and calm environment for your mind.
- Daily Meditation:
- Sitting: You must sit twice a day (Morning and Evening) for at least 30 minutes each time.
- Walking: Do a natural-paced walk for 15–20 minutes every day (e.g., after lunch or dinner).
- Evening Dhamma Talks: Listen to or watch one talk by Bhante Vimalaramsi every night. These talks explain the practice in simple English. Please take notes.
- Daily Reports: Fill out the “Daily Interview” form once every 24 hours. Your teacher needs this to monitor your progress and guide you.
- Avoid Distractions: For the duration of the retreat, please stop watching TV, listening to music, or reading news/books/magazines. Use the internet only if it is strictly necessary for your job.
PROGRESS SCHEDULE
As your mind becomes calmer, try to increase your timing as follows:
| Days | Sitting (Twice a day) | Walking (Twice a day) |
| Day 1-2 | 30 Minutes | 15 Minutes |
| Day 3-4 | 45 Minutes | 15-20 Minutes |
| Day 5-9 | 1 Hour | 15-20 Minutes |
If you are doing well, you can sit for 2 or 3 hours, but let it happen naturally.
HOW TO SIT AND WALK
- How to Sit: Use a chair or sit on the floor—whatever is comfortable so you don’t feel physical pain. If using a chair, sit toward the front and try not to lean back. The most important thing is to stay still and do not move during the session.
- How to Walk: Do not walk too slowly. Walk at your natural speed to keep your energy up. Remember to keep a smile on your face!
- Meditation in Daily Life: You don’t need to stop your work or school. This retreat is designed to show you how to meditate while doing your regular daily chores. Meditation is Life, Life is Meditation.
OUR SUPPORT
Your guide/teacher will:
- Check your progress every day (Based on your feedback you shared. So try to be specific and clear.)
- Give you instructions for your next steps.
- Answer your questions to help you stay on track.
Above is only possible with your cooperation. So your involvement and dedication is important.
FINAL NOTES
- Reading Material: Please read the PDF book “Brahmaviharas for Everyone” by the 2nd day of your retreat.
- Donations: This work is supported by your donations. All funds go toward spreading the Dhamma and running the Foundation. You can donate any time by clicking here