Vipassana in Nepal: My Experience of a 10 Day Vipassana Meditation Course

Looking for information on Vipassana in Nepal? Here is everything you need to know on taking a 10 day Vipassana meditation course!

I have heard a lot about Vipassana Meditation before signing up to the course. I was on the waitlist and did not even expect to get in. Then, about a week before the start, I got the email that I’m in.

With little time to prepare, I was excited to finally experience Vipassana Meditation myself. I only heard good things about Vipassana but nothing could have prepared me for what I was signing up for.

In short, Vipassana is a form of Budhhist meditation, originating from 2,500 years ago. It is said to have originated with the teachings of Gautam Buddha, then in spread throughout northern India and later to the rest of Asia.

The pure form of Vipassana Meditation is taught in the Dhamma Shringa Vipassana Centres around the world, and there are many centres in Nepal too – mainly in bigger cities like Kathmandu and Pokhara.

So what’s the deal with Vipassana meditation? I can tell you now, Vipassana meditation is one of the strictest forms of meditation and the course is a lot of hard work – but it is definitely worth it!

Taking a Vipassana Meditation course is not like going on a holiday, so here is how you can prepare.

What is Vipassana Meditation?

The technique of Vipassana Meditation is focused on having a clear mind, free of any thoughts and have your entire focus on the sensations of your body and to observe it objectively.

The aim is if you can observe your sensations (mostly pain) objectively and let it go, then the pain will go away. You will feel the pain because there are times when you have to meditate for an hour without moving your posture.

They say, when you let go of the pain during meditation, you learn let go of bad memories, bad habits, and negativity in everyday life. It will also teach you to practice compassion to yourself and to others.

History of Vipassana Meditation

Vipassana Meditation is said to have originated with the teachings of Gautam Buddha 2,500 years ago and then it spread throughout northern India.

After spreading in India, the Vipassana meditation technique spread throughout Asia. However, its pure form of meditation only got preserved in Myanmar.

Today, the pure Vipassana technique taught in the Dhamma Vipassana centres are based on the knowledge passed down from teacher to teacher in Myanmar.

S. N. Goenka: Vipassana Teacher

The Vipassana centres existing today around the world were set up through the support of S. N. Goenka who was a leading teacher in Vipassana Meditation.

Goenka was born in Myanmar to Indian parents. Although he was a businessman at the time, he was trained in Vipassana by a notable teacher in Myanmar.

After learning the Vipassana meditation technique, Goenka went on to become a prominent teacher in Vipassana, teaching the meditation technique in its pure form – first in India and then around the world.

All the Vipassana centres around the world follow the same schedule and teaching technique taught by Goenka. The teaching is done through audio and video recordings of Goenka with the additional support of teachers who are there to answer any of your questions.

Vipassana Registration Online

Applications are accepted through the website of the Dhamma Shringa Vipassana Centres.

On the website you can browse the different courses, locations and learn more about the meditation technique and the rules you have to follow during the course.

The rules during the Vipassana course is very strict so you should read the rules carefully and prepare for it mentally.

Vipassana 10 Day Course Fee in Nepal

The Vipassana Meditation course fee is FREE, including accommodation and food for the whole duration of the course.

The Vipassana Meditation courses are free all around the world and it is possible because the centres are run solely by volunteers. The volunteers are people who have previously completed a Vipassana course.

The money to sustain the centres come from donations from previous students.

Vipassana in Nepal

I have to say that getting through the Vipassana Meditation course was actually much harder than I thought it would be. Before taking the course myself, all I heard was that “it is great, you should do it”.

I am happy I did the course but I wish I had more information about the course beforehand so that I could have prepared myself accordingly.

Of all the accounts I have heard of how great the course is, everyone failed to mention the immense amount of physical pain and mental depletion you feel for the entire duration of the 10 day Vipassana Meditation course.

Although you are not allowed to speak with other students during the course, just know that all the hardships you are going through, the other students are going through the same thing. You will be able to share it all at the end of the course.

At the end of the course, I felt a massive relief and liberation at being able to share our experiences and then finding out we all pretty much went through the same misery and pain.

After completing the course, I felt a great deal of achievement being able to complete the course and to have had the determination to push through mentally.

Vipassana Rules

There are a couple of rules and a code of conduct that each participant has to agree to follow during the course. You can find the rules on the Dhamma Shringa website and after being accepted to the course, they will also email it to you.

Noble Silence

Noble Silence is one of the most important rules to follow during the course.

You are allowed to talk to the teachers and volunteers if you have any questions or difficulties, but you are not allowed to talk with other students.

If you keep talking and disturbing students, they will send you home. I found that people took noble silence very seriously during the course, so it is rare to be sent home.

Vipassana Course Schedule Nepal

Timings	Activity
4:00 am	Wake up bell
4:30 am – 6:30 am	Meditation
6:30 – 8:00 am	Breakfast and rest
8:00 – 9:00 am	Group meditation (Adhitthana session from Day 5 onwards)
9:00 – 11:00 am	Meditation in the Dhamma Hall or in your room
11:00 am – 13:00 pm	Lunch break and rest
13:00 – 14:30 pm	Meditation in the Dhamma Hall
14:30 – 15:30 pm	Group meditation (Adhitthana session from Day 5 onwards)
15:30 – 17:00 pm	Meditation in the Dhamma Hall or in your room
17:00 – 18:00 pm	Tea and fruits/snack time
18:00 – 19:00 pm	Group meditation (Adhitthana session from Day 4 onwards)
19:00 – 20:30 pm	Dhamma discourse (watching videos of S. N. Goenka)
20:30 – 21:00 pm	Meditation in the Dhamma Hall
21:00 – 21:30 pm	Question-Answer with teachers (optional if you have any questions you would like to ask the teachers)
21:30 pm	Lights off, sleep

Male and Female Students are Separated

The male and female participants are separated during the course and are not allowed to come into contact with each other. So if you come with friends or your partner, you will not be allowed to be in contact.

Accommodation

If you do Vipassana in Nepal, the accommodation is basic with mostly twin rooms and shared bathrooms. The rooms are small and basic, it is more like a dorm-style accommodation.

The bed is made of a wooden pallet that is held up by concrete blocks. Each bed has a thick blanket style mattress and you also get a blanket, pillow and bed sheets.

There is not really any place for storage, so you can put some belongings in the windowsill, on or under the bed.

I heard sometimes they put the new students in twin rooms, as it is supposed to help new students to adjust to the difficulties of Vipassana. While, if you are a returning student, you might get a single room. It probably changes from centre to centre.

Food

If you complete Vipassana in Nepal, the food served is traditional Nepali food such as dal bhat.

For new students, there are two main meals and an afternoon snack: breakfast, lunch and afternoon tea time. The food is typical Nepali vegetarian dishes.

For old (returning) students, there are only 2 meals: breakfast and lunch. There is no afternoon snacks for them, only lemon water.

Breakfast: items usually include porridge, corn flakes, bread with jam, and sometimes even dishes that were more like lunch type of meal, such as pasta or rice.

Lunch: Lunch is usually vegetarian Nepali dal bhat. It includes rice, dal and various vegetable side dishes.

Afternoon tea/snack: There is no dinner in the evening but new students get a small snack, that includes tea, fruits and puffed rice. The returning students only get lemon water.

Certificate of Completion

At the end of the course, everyone receives a certificate of completion.

I was in so much pain during the course that honestly, getting the certificate felt like a proof of being able to get through all the pain and suffering. I think I never felt happier for a certificate.

Tips for Life at the centers for Vipassana in Nepal

1. Have one last big meal before starting the course/entering the meditation centre. This will be the last meal of your own choice for the next 10 days before starting the course.

2. Pack an eye mask: There are no curtains on the windows in the residences and due to the lights outside, it never gets completely dark inside the rooms. If you prefer sleeping in total darkness, take an eye mask!

3. Take a sleeping bag liner (May-Sept): Depending on which time of the year you are completing the course, a sleeping bag or sleeping bag liner may come handy.

If you go between May to September, a sleeping bag liner will be enough as it won’t be cold.

4. Take a sleeping bag (Oct-Apr): If you enroll for a course between October to April, the temperatures can get cold at nights and it is best to have a sleeping bag.

They provide a blanket in the center but it will be more comfortable if you have a sleeping bag in addition to the balnket.

5. Thermos bottle: There are two water stations (filtered, drinking water) where you can fill up your bottle with both hot and cold water.

If you have a thermos, you can fill up your bottle with hot water in the early mornings and evenings when it is cold.

6. Toilet paper: There is no toilet paper available in the toilets in the centres.

Although you will be able to sign up and buy toilet paper at the centre, it is best if you come with at least one roll of toilet paper to get you started on your first few days at the centre.

7. Watch: as you will have to deposit your phone when you enter the centre, your watch will be the only thing to keep you informed of the passage of time.

8. Diarrhoea pills/basic medicines: It is good if you prepare with diarrhoea pills as yor stomach might get sick during the 10 days of vipassana.

The volunteers can give you diarrhoea medicines if you are unwell but it is good if you pack some of your own too.

Things You Can Buy at the Vipassana Centers

In case you forget to bring some things with you, you can buy a couple of items at the centre.

There is a sign-up sheet in the dining hall where you will be able to indicate which item you would like to buy. The assistants will then later get the item to you.

At the centres for Vipassana in Nepal, the items are priced very cheap, maximum NPR 100 each. You will get back your wallet on Day 10 of the course and will then have to pay for all the items bought.

Items you can buy at the centre:

Toilet paper
Tooth brush
Tooth paste
Sanitary pads
Washing powder
Washing soap
Comb
Bottled water

Nepal Vipassana Centers

For the full list of centers for Vipassana in Nepal, check out the Dhamma Shringa website.

Vipassana Meditation in Kathmandu

There are three Vipassana Centres in Kathmandu. The biggest and most popular Vipassana centre in Kathmandu (and Nepal) is the centre in Budhanilkantha.

The courses at the centre in Budhanilkantha usually fill up quickly, but there is a good chance that you can get in even if you register for the waitlist.

Dhamma Shringa Budhanilkantha: Biggest Vipassana centre in Nepal that can accommodate up to 250 students.
Dhamma Kitti, Kirtipur. The center in Kirtipur can accommodate up to 40 students.
Dhammagara, Lalitpur. The center in Lalitpur can accommodate up to 60 students.

Vipassana Meditation in Pokhara

The Vipassana Centre in Pokhara is by the Begnas Lake and it is located in a very peaceful, serene environment.

Dhamma Pokhara, Begnas Lake, Pokhara

Vipassana Meditation in Lumbini

The Vipassana Centre in Lumbini is located within the Lumbini Monastic Zone. If you want to experience visiting both the birthplace of Buddha and taking a Vipassana course, this is the right place for you!

Dhamma Janani, Lumbini, Nepal

Vipassana Meditation Resources

After completing the 10-day Vipassana Meditation course, it is recommended to continue meditating for one hour in the morning and one hour in the evening.

Here are some of the best Vipassana Meditation Resources you can use if you want to practice Vipassana Meditation.

Vipassana Mobile App

Vipassana Meditation VRI App

It is the official app for the Vipassana Meditation based on the teaching by Goenka. It has an extensive library that includes Goenka’s audio and video recordings of chanting and discourses.

The discourses and chanting are also available in many different languages if you prefer to listen to it in your native language. In addition, there is also a section where you can search and register for courses.

Vipassana Videos

Dhamma Discourses by S. N. Goenka

During the 10-day Vipassana course, they play a video recording of Goenka every evening. There is a video recording for each day of the course and they are also available on Youtube.

The video recordings help you learn more about the Vipassana Meditation techniques, but also gives you insight into the experiences you are going through during the meditation course.

Doing Time, Doing Vipassana (Documentary)

The documentary Doing Time, Doing Vipassana was filmed in 1997 and is about the roll out of Vipassana Meditation in one of India’s biggest prisons, the Tihar prison.

The Tihar prison has the capacity to accommodate up to 10,000 inmates and at the time was said to be the most inhuman prison in India. After a new director was assigned to the prison, she was looking for ways to improve the conditions in the prison.

The documentary is about how the new director introduces Vipassana Meditation to both prison guards and inmates, and the changes in brings in their lives.

My Experience of a 10 Day Vipassana Meditation Course

If you are interested what it was like for me to complete the 10-day Vipassana course, here I have written about it in detail – which is long, more like a dairy-style account of my experience.

DAY 0

11 am – 1 pm: Arrival and registration at the centre: After you arrive at the centre you will register and get your room assigned. This is the time when you will also have to hand over your phone and valuables for the entire duration of the course.

I sent my last text messages to my friends and family and then said goodbye to my phone. I do not think I ever went this long without communication from the outside world and I wondered what it will be like not having a phone with me.

After your registration and handing over your phone, you will have time to get settled in your room. During this time you are still able to speak so you can get to know your roommate and other participants.

5 pm: After registration, there is no activity until 5 pm, when there is some tea and light snacks. I used this time to unpack and settle into my new home for the next 10 days.

7 pm: The first meditation will take place in the evening. After the meditation, the Noble Silence will start and this is the time after which you will not be allowed to talk with others for the rest of the course. Hard work begins now.

DAY 1-2

I must say that the first 2 days of the course were the hardest for me. It was hard both mentally and physically.

On the first day, the Anapana is taught which is the first technique taught of the Vipassana meditation. Anapana means to clear your mind and to focus only on the area around your nostrils and breathing in through your nostrils.

It is used to make your mind very focused. It’s aim is that if you can make your mind focused only on the small area of your nostrils and respiration through your nostrils, then it will prepare your mind to focus for the upcoming Vipassana meditation techniques.

I used to do breathing exercises before with a focus on my lungs, so for me it was initially difficult to take my focus away from my lungs and focus it down to only my nostrils.

The first two days felt the longest and I did not know that simply sitting in one place can be so painful. I had massive pain in my back and my legs.

I had to change positions almost every 10 minutes, while I was supposed to stay calm, clear my mind and meditate. I was not the only one. I saw the participants around me were also in deep pain, changing positions frequently.

Waking up on Day 2, I honestly contemplated if I was going to be able to make it, if Vipassana was the right thing for me. I thought about packing up and leaving.

At the same time, I knew that if I left, I would not try it again in the future. Since I have heard so much good about Vipassana, I stayed.

I decided to just focus on getting through little by little: from wake up to breakfast, from breakfast to lunch, from lunch to the afternoon snack and then to sleep time.

I thought the only way I will make it through the course is if I go easy on myself, take it little by little and not think about the length of the course – quite frankly, 10 days seemed way too long for me to be able to make it through.

I slept during all the break times after meals, even if for 20 minutes. It helped me to get through the days.

DAY 3

By Day 3, I started to feel a little bit better. I was starting to get better at the meditation technique. I got better at calming my mind and focusing only on breathing in through my nostrils.

Sitting in one place was still difficult but I started to train myself to be able to sit in one position longer little by little. First, I aimed for 10 minutes, then 20 and then 30 minutes.

My body also started to adjust better to the life at the centre. The afternoon snack was not very fulfilling and I was hungry at nights. I started to get seconds during lunch and the afternoon snack times to somehow get me through the evenings without a proper dinner.

DAY 4

By Day 4, I was pretty good at focusing on breathing in through my nostrils and sometimes even started to feel a little bit bored of doing the same exercise repeatedly all day long. The schedule made sure that the feeling of being boredom did not last long very long.

Day 4 is the day when a new technique is introduced to observe the sensations on your body – be it pain or good vibrations.

The aim is that you observe your sensations whatever they may be without the sensations overpowering you. You have to observe the sensations objectively as if it is not affecting you in any way. And mostly all I felt was pain.

In addition to observing the sensations throughout the body, Adhitthana (“strong determination”) is also introduced.

Adhitthana means that you are supposed to sit through one hour of meditation observing the sensations of your body, keeping your eyes closed and without moving.

I previously heard about having sessions where you will not be allowed to move but it still came as a surprise when without warning, we were supposed to sit through one hour of group meditation without moving at the end of Day 4.

DAY 5-6

After Adhitthana was introduced at the end of Day 4, we had 3 group sessions every day onwards when we were not supposed to move for 1 hour straight. These sessions became the hardest ones.

Like in the first few days I was focusing on getting through from one mealtime to the next, from Day 5 onwards, I was focusing on making through the Adhitthana sessions.

It was very hard for me mentally and physically. It took a lot out of me mentally to try to focus on anything else other than the pain – while at the same time, remaining in my position and not moving.

It was also hard not opening my eyes to check the passage of time. To be honest, time seemed to move very very slowly and checking the time probably just made me even more desperate and my pain even greater.

I thought of all the people who have told me how great Vipassana is and how much it helped them – for now, all I could think of was pain and wondered why the element of pain was left out from every story I have heard about Vipassana.

With putting my focus on getting through the Adhitthana hours without moving and trying not to let the pain overpower me, I took it easy on myself during all the other meditation hours.

Sometimes, there was an option to choose between meditating in your residence or the meditation hall (Dhamma Hall) – I always went for meditating in my room as at least there I could lean back against the wall.

DAY 7

On Day 7, the pain and the Adhitthana group meditation sessions continue. I am still trying hard with my mind to not let the pain overpower me, to observe all sensations in my body objectively.

And I keep reminding myself to have a clear and calm mind. Although you are not supposed to think of any memories, I sometimes had to take my mind to some happy memories to be able to make it through the hour without moving.

I had a breakthrough during the last Adhitthana session on Day 7. For the first time, I could make my mind disassociate myself from the pain in my leg.

Once I did, the pain went away and I could more easily (although still not entirely comfortably) sit through the one-hour session. It was a very strange feeling for me trying to understand how the pain actually went away, or how deep I had to go in my mind to get there.

I felt good and confused at the same time. I also felt hope that if one time I could take my mind away from the pain and make it go away, then maybe I can do it again.

DAY 8

I suffered through the pain during the morning session of Adhitthana and could not come out of the pain. I felt let down.

But then, I got my mind totally focused for the afternoon session and could again come out of pain. Once again, I felt slightly still dazed and unsure how I achieved it and what it meant.

About every 2 days, we had a session with our teacher to discuss our progress in meditation. We had a meeting with our teacher following the afternoon Adhitthana session.

I mentioned how I have been able to achieve coming out of the pain a few times and how strange it felt. My teacher told me it means that once I am able to turn my mind to focus objectively on the pain and make it go away, it means that I am leaving deep rooted Sankharas behind.

The Sankharas are bad memories built up in our bodies throughout in our life. By letting the pain go away, we are letting go of these bad memories we carry with ourselves.

With this, I felt so relieved that I have been able to achieve it – but at the same time, worry of all the many other Sankharas still stored in my deep unconscious mind ready to surface.

By Day 8, as I was able to learn to come out of pain and let go of Sankharas, I started to understand the meaning of having to sit for one hour without moving. It seemed to me, it took about 25 minutes to get into deep pain in my leg, another 15-20 minutes to come out of the pain and then a little bit of time to collect myself before the end of the hour.

If we were only compelled to sit for 30 minutes without moving, it would not give the amount of time required to go into deep pain and then to go so deep in your mind to be able to come out of it.

DAY 9

On day 9, I was getting really good at observing the different sensations in my body and remain objective when my leg started to hurt. I was able to come out of the pain in my legs during all the Adhitthana sessions.

Sometimes, it felt very overwhelming. I remember in one of the sessions, I had to overcome two very big sensations of pain. I was very depleted afterwards, I even felt like crying.

In the evening session, however, I somehow sat through the whole hour without feeling any pain in my legs. I think by this time, my mind was so tired it could not register any more pain.

DAY 10

I somehow made it to Day 10, which was the last official day of the course. Only the morning sessions were organized as usual until 9 am.

After 9 am, we learned a new technique called Mette Bhavana (“loving kindness”). It means to be compassionate and kind to yourself and to others.

After this session ended, the noble silence was lifted and we could finally speak to each other. It was strange to finally be able to talk again after so long.

As we were sharing our experiences, I realized we had almost identical experiences of ups and downs, and various forms of pain going through our bodies. Being able to share our experiences and realizing we went through the same feelings, I believe bonded us for life.

After lunch on Day 10, the schedule changes and it is much more relaxed – apart from the compulsory Adhitthana hours.

We watched a documentary about Vipassana being taught in prisons and there was also a book fair where you could buy books on the Vipassana meditation. As schedule is more loose, there is also time in the afternoon to pack your bag.

DAY 11

Although I expected that there will be no meditation on Day 11 and we will be free to leave in the morning, it was not the case.

The 4 am wake up remains and there is a short meditation session at 4:30 am. It is followed by the last Dhamma Discourse video recording of the teacher Goenka about his final words of completing the course and practicing Vipassana in our day-to-day lives after the course.

After the video, we had a short Mette Bhavana meditation back in the Dhamma Hall and then, finally, we were free. We could collect our phones, have our last breakfast, and return to reality.

It was a strange feeling to switch back my phone after almost 12 days of no contact with the outside world. I wondered about my family and friends, and what may have happened in the world in the meantime. It turns out the world keeps on living.

BONUS: Other Classes in Kathmandu

Not sure if Vipassana Meditation is for you? Check out the below classes:

1. Buddhism and Meditation at the Kopan Monastery

If you are interested in Buddhism but don’t want to enroll into something as strict as the Vipassana in Nepal, then taking a course at Kopan Monastery could be right for you!

Courses you can take at the Kopan Monastery include ‘Introduction to Buddhism’, ‘Compassion in Everyday Life’, ‘Emotional Balance’, and ‘Meditation and Mind Training’.

If you want to enroll in a course, check the courses and fees here.

2. Thangka Painting Classes

Thangka paintings are Tibetan Buddhist paintings originating from 2,500 years ago. A thangka painting usually depicts a Buddhist deity, an excerpt from the life of Buddha, the wheel of life or a mandala.

🖼️ Check out what it’s like to take a Thangka painting class and where to sign up!

3. Singing Bowl Sessions

Tibetan singing bowls are a big thing in Nepal. If you are interested to try a singing bowl sessions, there are 2 places in Kathmandu that offer free singing bowl sessions:

FREE: Nepal Singing Bowls and Healing Centre: every day: 9:45 am, 4:30 pm
DONATION-BASED: Nirvana Singing Bowl: every day: 10 am, 5 pm

4. Cooking Classes

There are many cooking classes in Nepal, mostly in the bigger cities like Kathmandu and Pokhara.

The most popular Nepali dishes include dal bhat and momo, and these are the dishes that are mostly being taught in the cooking classes.

Taking a cooking class is a great way to learn to cook a new dish and also to immerse yourself in a new culture.

🥟 Check out the best cooking classes in Nepal here!

FAQs: Vipassana in Nepal

How much does Vipassana cost in Nepal?

The Vipassana courses are free worldwide, thus, it is also free of cost in Nepal.

The Vipassana course, accommodation and food are all free and provided by the Vipassana centres for the whole duration of the course.

How can I join Vipassana in Nepal?

You can apply to a Vipassana Meditation course online through the Dhamma Shringa website.

If it is your first time taking a Vipassana course, you have to sign up to a 10-day course. If you have already completed a 10-day course before, you have the options to sign up to short courses as well that are for 1 or 3 days.

The courses usually open 3 months before each course start date but generally even if you sign up on the waitlist, there is a big chance that you will get in.

How many days are there in the Vipassana course in Nepal?

The most popular course is the 10 day vipassana meditation course which all first-time students have to complete.

After you have comepleted at least one 10 day Vipassana Meditation course, you have the option to apply for 1 or 3 days courses as well.

Is Vipassana worth it?

You might ask “Is Vipassana worth it?” and the answer is that is depends on the person.

Some people quit the 10 day Vipassana Meditation course in the first 2-3 days, others push through the 10 day course but never practice Vipassana Meditation afterwards.

Then, there are people who find Vipassana Meditation very useful, integrate meditation into their every day life and return to complete more Vipassana courses.

To know if it’s worth it for you, the only way you can find out is if you take the 10 Day Vipassana Meditation course yourself!

Conclusion

In conclusion, the Vipassana is a form of Budhhist meditation, originating from 2,500 years ago. It is said to have originated with the teachings of Gautam Buddha, then in spread throughout northern India and later to the rest of Asia.

It is said that Gautam Buddha was born in Nepal, so if you are curious to complete a Vipassana course in the birthplace of Buddha, Nepal is the right place.

Be Happy! (as they say in Vipassana)