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okay I think I'm on I'm recording hey

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guys this is Tom um this is the first

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video I've made for a few months now cuz

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I've actually been out doing some

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volunteer work in Kenya um I made a was

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making some videos on this YouTube

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channel around the beginning of the year

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and also uh last year and I was quite

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enjoying the process so I'm going to

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continue it now I'm home and and talk

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about a few things and today I'm talking

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about theer again one of my first videos

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was me talking about my experience of

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the first time I did a 10-day goenka for

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passer Retreat here in the UK um and I

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recently just got back from my second

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one last weekend and I noticed a few

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differences and I also realized how much

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easier it was knowing what to expect and

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how it really helped me in making the

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most of those 10 days so I thought it'

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be useful to make a video with some

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advice and some tips for any perspective

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new students who are about to go on

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their first 10day vassa course and also

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for anyone else who's maybe done it

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before a few years ago who is thinking

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about doing it again and just a little

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reminder because it really helps just

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having your mind clear on a few issues

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to make the most out of it whilst you're

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there so let's get straight into it I've

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got 10 points I'll try and move through

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them quite quickly um and keep it as

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useful as they may be number one try not

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to expect too much when you go into the

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uh the pasta experience you've probably

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if you're doing it or if you're thinking

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of doing it you've probably read some

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blogs on the internet uh you probably

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read uh watched some videos maybe like

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the one I made last year and you've

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heard all these experiences people have

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had you've heard people maybe seeing a

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white light or having out of body

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experiences or um becoming free from an

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addiction they've had or or having

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strange feelings and tingling Sensations

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in their body yeah that stuff all

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happens but every experience is unique

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to the

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individual um so if you can go on with

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an open mind not hoping you're going to

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experience anything uh you'll be able to

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keep your mind clear on the technique

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how to practice it and then you just go

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of the flow and you see what happens

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it'll make it a lot easier okay so

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that's tip number one let's get on tip

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number two follow this is linked to the

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first follow the instructions implicitly

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now maybe you've been meditating for

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years and suddenly you're learning a

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different way of meditating and you

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might think well you know this this way

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I've been practicing before works for me

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doing this so maybe I'll practice that

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instead of what they're saying or maybe

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I'll just twist it a little bit so I can

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practice that um it's a start of a

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slippery slope because once you're doing

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once you start thinking like that you'll

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start to continually question and doubt

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what you're being taught and you'll just

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end up in really mixed up and in a world

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of confusion um I'll admit this kind of

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happened to me the first time I did it I

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started doubting a lot of the things

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that were being said and I kind of I

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didn't spend as much time as I could

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have practicing what I was being taught

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and therefore I wasn't ready or didn't

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have the tools available to deal with

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the the things that I experienced or to

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make the most of those 10 days second

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time round I just stuck to what was

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being said and and just did it it frees

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up so much mental energy

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um and just makes it a lot easier to

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keep your focus and also I found the 10

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days On's a lot quicker as well um by

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doing that number three decide on your

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position of meditation um your your

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posture as early on as you can it's

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always funny when you go into the the

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meditation Hall and you look around and

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you see everyone's uh Creations on their

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meditation mats of the all the different

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cushions they use some people are on

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these towers it's like the uh Princess

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and the PE you know that they're sitting

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on cushion after cushion after cushion

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cuz they think that's going to make them

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more comfortable um other people have

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got blankets wrapped up to support their

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arms and legs there's just it's just

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funny uh seeing all the different

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Creations but if you can find a position

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which will either probably be sitting

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down cross-legged in the half Lotus or

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full Lotus um sitting in a chair if you

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have a some kind of back ailment or

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kneeling on your knees figure out which

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one of those is right for you and then

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just try and keep it simple uh because

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if you're trying to feel comfortable the

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entire time it's

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impossible no matter how flexible you

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are no matter how long you've meditated

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for there will be a point throughout

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this 10 days where you suffer some

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physical discomfort so the best thing to

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do is instead of thinking by adding

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another cushion here or another blanket

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there which is going to alleviate it is

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just find a position where you at least

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feel comfortable to sit down to start

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with and stick to it I found just a

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single cushion underneath my bum sitting

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cross-legged was the best way to go

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first time round I tried all sorts of

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different ways to sit so figure out

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something simple and stick to it again

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it's amazing how much mental pain and

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anguish your mind will create if you can

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uh if you're trying to fix every single

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little ache uh and niggle because it'll

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just make it worse and worse it will

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make it a big thing if you just sit down

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you become focused you don't even notice

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them so find a position and stick with

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it number

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four obviously uh

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not many of us are used to getting up at

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4:00 a.m. in the

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morning but once you're awake try and

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stay awake for the rest of the day it's

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very tempting and very easy to take the

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the times out in you're given in the day

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at lunchtime or after breakfast or even

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when you're told that you're allowed to

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go back to your room to meditate it's

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very easy to use those times as like oh

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I can escape and and sleep and chill out

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and lie on my bed um if you do that one

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it will kind of mess your mindset up up

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and your focus because you're going to

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be drowsed L the time you're going to go

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in and out of sleep um and also it will

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create start to create a mental barrier

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between you and the practice of trying

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to learn this technique and if you do

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that it's kind of like there's not much

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point of you being there in the first

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place um you'll just end up having a

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boring time and looking at your clock

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and your watch all the time counting

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down the minutes counting down the days

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till it's over so just try and stay

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awake and just try and keep working and

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practicing and it's tough at times it is

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a lot of self responsibility and

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sometimes the constant meditating can

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seem monotonous but believe me if you

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just have a bit of discipline and you

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just keep making the most of every day

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you will get into a Groove and once you

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get into that groove it becomes a lot

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easier if you feel tired just go for a

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brisk walk or even have a cold shower

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just to anything to just keep you awake

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tip number five don't and this this

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relates to the last tip about feeling

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tired when it comes to meal times

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especially lunch don't go overboard on

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your portion you'll be told this but

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it's always worth keeping it in mind cuz

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it's amazing watching just how much some

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people will eat um obviously you're only

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being fed twice a day but the food at

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lunchtime is plentiful it's really good

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food really good vegetarian food and

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there's plenty of it um yeah if you eat

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too much you're going to feel drowsy

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you're going to feel heavy uh it's not

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going to be condusive a good mindset for

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meditating plus even though you're

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getting two meals a day you're not

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really doing anything you're not being

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physical you're not running around you

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don't need a lot of energy um and you'll

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feel better if you don't starve yourself

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obviously but if you just eat enough

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don't eat till you're full just eat a

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little bit less than you normally would

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save the food enjoy it trust me you'll

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feel much better for it so go easy on

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the food don't go crazy tip number six

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um you get some free time during the day

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or some rest spite to walk around uh

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explore the area a little bit um chill

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out sit down whatever these are great

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opportunities to instead of turning off

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mentally to actually practice just being

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present being in the present moment

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keeping your eyes open while still

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meditating because in truth most of our

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days we spend with our eyes open so it's

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not good to only keep that mindset when

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you're sitting down to meditate try and

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carry it with your eyes open so it

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actually is useful for you in your

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day-to-day life so when you walk around

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just be mindful look at things but try

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not to label them or think about them

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just

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experience what it is you're

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experiencing at that moment go for a

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mindful Walk The Walking areas are

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usually uh in very beautiful spots so

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the one in UK in dader is anyway a nice

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little Woodland and you can notice so

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many things and it's a really good

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opportunity to just keep you in that

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meditative mind State rather than just

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going to sleep or just switching off or

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just daydreaming for an hour so just try

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and stay present it's a great practice

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and it'll help you in your daily life um

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when you get back to all right number

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seven this is a bit of a funny one um

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but it is something that will arise for

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a lot of people and arise is you'll have

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to excuse the pun when you figure out

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what this is about but um sexual

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fantasies are something that will

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probably come and and uh try and deter

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you at some point this is maybe the

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first time for a lot of people U unless

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you live in the basement of your parents

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house where you will be separated from

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the opposite sex for such a long amount

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of time now you're not completely

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separated from them you will still see

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the opposite sex as they shall be

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sitting across from you in the

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meditation hall now it's very easy to

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come a bit distracted you start looking

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over maybe you see a a nice guy or a

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nice girl that takes you fancy maybe see

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a couple and as you're sitting there

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your mind starts to kick into action and

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starts imagining certain situations that

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maybe you and these lovely counterparts

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across the hall could end up in now once

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you do this it can become very

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distracting believe me so it's good to

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just obviously not suppress it be aware

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of what's happening but quickly throw

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some water on it cool it all down and

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move on go back to your focus um of

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meditation

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um because otherwise every time you

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leave that dhall you're going to have

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some very embarrassing and awkward

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shapes uh prodding from your pants areas

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well especially if you're a guy if

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you're a girl then well you're probably

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sitting on the wrong side of the hall if

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you're getting those shapes proding um

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so yeah just be aware it happens just

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save it till you get home number eight

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quite an important one uh the pasta is a

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bit of well it is it's an emotional

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roller coaster so don't go in expecting

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10 days of mental Bliss um away from the

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craziness of the outside world it is

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that but you'll also have down days um

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no matter how good you think you are

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following the meditation or how good

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you're doing or how high you might feel

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one day be rest assured you're going to

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have times where you are going to feel

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down the best thing to do is just accept

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this don't allow it to put you off the

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technique to make you think it's not

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working to make you think you're wasting

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your time just accept it um

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the quicker you accept it and you get

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back on the horse so to speak uh the

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easier it is and you'll find when you

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talk to people at the end that everyone

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goes through this it's just it's normal

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you're you're allowing so much stuff

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inside of you to start to come up to the

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surface and not all of it's going to be

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pretty so just be aware that sometimes

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you're just not going to feel all that

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hot just again allow it to pass and

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continue number nine you will get the

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opportunity to ask ask questions and if

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you're a new student you are going to

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have a lot of questions to ask maybe

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you've got lots of doubts um or you just

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you're interested you want to know more

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about certain things uh it's good to ask

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questions the assistant teachers that's

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kind of why they're there is to offer

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guidance um and so you can ask questions

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to them but don't get too caught up in

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your head trying to formulate really

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clever questions or to have

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philosophical or intellectual debates

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with them because they won't they won't

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play with you that's then that's what

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they're not there for that so a good

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thing is to if you have a real pressing

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issue that you can't ignore ask the

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question otherwise just keep following

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what you're being taught it makes it a

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lot easier and it'll FP a lot of mental

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space number 10 um again a bit of a

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funny one to end on um and this is going

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to be personal preference but get used

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to chanting maybe I wasn't expecting to

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hear as much chanting as you do hear at

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a pasta now this isn't chanting that

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everyone has to do you're not told to do

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this chanting this is just chanting that

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is played over the loudspeaker and it's

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a recording of guenka the uh the

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teacher's voice this chanting is in par

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the ancient Indian language that is uh

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supposedly the language spoken by the

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Buddha and the chanting I think is most

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of it is uh words that apparently were

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spoken by gotam of the Buddha and it's

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being chanted kind of as a a a a

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dedication or a blessing or as

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encouragement to the students who are

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practicing but the funny thing is uh

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goenka incredible man a man one of the

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wisest men I've ever had the pleasure of

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witnessing one of the wisest human

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beings compassionate uh full of love

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full of humor but not blessed with the

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most um aesthetically pleasing Voice or

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pleasing voice to the ears um so the

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chanting is not everyone's cup of tea

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and maybe the first time you arrive the

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first thing you hear is this chanting

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and you're like what is this I didn't

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sign up for this it sounds like a crazy

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cult it's not it's just it's just a bit

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of cultural conditioning from uh his

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past his background of being from India

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and Burma and it just so happens that

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it's being spoken in the language other

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than English so just accept it allow it

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to pass over you or maybe you love it

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maybe you enjoy it maybe you're going to

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go home and buy the CD of G's Greatest

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Hits if there's one around but it it's

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just just is what it is okay there we go

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that's my 10 tips hints words of advice

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for anyone who's about to go on their

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first for passner course so I hope that

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they have been helpful I hope it has

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maybe cleared up any doubts or or

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anything that you were were worried

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about and made you feel more confident

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the pastner kind of like anything else

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in life uh you get out of it what you

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put in so just even if you realize at

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the end of 10 days it's not for you you

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know I'm to be honest I'm still

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undecided and I've done two now um what

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I do realize is it does have benefit and

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it is a technique that does work if you

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follow the what you talk so if anyone

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who has watched this video has any more

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questions please don't hesitate to ask

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if there's anyone who has done a retreat

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before and has anything they would like

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00:15:22,199 --> 00:15:25,279
to add please leave a comment um thanks

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for watching if you've enjoyed this

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video hit like hit subscribe I've

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00:15:29,240 --> 00:15:30,880
noticed I've got some subscribers when I

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was out in Africa so thank you to you

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00:15:33,000 --> 00:15:35,399
guys and uh hopefully I can continue

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putting on some videos that people enjoy

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or find of value thanks have a great day

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and peace out