Vipassana Meditation Part 1: Anapanasati Essentials

Mindful Breathing for Beginners (5-Day Guided Meditation Online Mini-Course) (Vipassana Meditation Course Online)

By: Denis Nikulin

Narrated by: Denis Nikulin, Ishta Devata Devi

This is Part 1 of a 4-part online course on the Vipassana Meditation Technique—a 5-day introductory program designed for beginners. It covers the fundamental aspects of Vipassana: ethical grounding (Sīla) and mindful breathing (Anapanasati).

Participants in this 5-day training must commit to twice-daily meditation sessions and strictly adhere to the Five Moral Precepts. These precepts prohibit:

• Harming living beings
• Stealing
• Sexual activity
• Lying
• Using intoxicants

Without this commitment, the course cannot be started.

This requirement mirrors the discipline of a traditional Vipassana retreat, offering an authentic retreat-like experience at home. The commitment to these precepts forms the foundation for cultivating mental clarity, ethical living, and deeper meditation practice.

What's inside the course:

• Self-Commitment: Commit daily to meditation and ethical guidelines to develop mindfulness, clarity, and discipline.

• Ethical Discipline: Commit to following the Five Moral Precepts (Sīla) to live with integrity and deepen your practice.

• Daily Practices: Two 15-minute guided sessions, morning and evening, following the "Kaizen" method for gradual progress. Session lengths increase after day 5, continuing through the 25-day course if chosen.

• Journaling: Schedule time for tomorrow's meditation and track progress in concentration.

• Challenges: Daily tasks to break unhealthy habits and strengthen self-discipline.

Ideal for busy individuals, those lacking determination for a 10-day retreat, or alumni wanting to deepen their practice.

The course was created by the author, who began practicing Vipassana in 2012, trained under teachers S. N. Goenka and Pa Auk Sayadaw in the Theravada tradition.

*Please rate and share your review of the course to help others discover their paths ♥

©2024 Denis NIkulin (P)2024 Denis NIkulin

Best for developing concentration and discipline!

My first 10-day offline Vipassana retreat was three years ago, and I've always wanted to return to the practice. But in everyday life, it’s almost impossible—there are constant distractions and endless responsibilities… Not to mention the noise and fast pace of the city.

This mini-course put me back on track with my practice. Thanks to its clear structure, discipline, and the responsibility required over five days, I was able to start waking up early and going to bed on time again—something I had really been missing.

I’ve started meditating again. Thank you so much! I highly recommend it, both for beginners and experienced practitioners!

clear and simple instructions

I'm an old student Vipassana and chose this book/course for motivation to reignite my practice. The format was very clear and simple and true to the beginning steps of Vipassana that I've attended. The book mentioned that there should be a part 2 coming but as of yet I don't see it anywhere. I hope it does get created. Thanks.

Breaking pattern 100%...

Alright, real talk... I didn’t just need meditation. I needed a reset. My mind was running in loops.. wake up, scroll, stress, overthink, distract, repeat. I’d tried meditating before, but let’s be honest… sitting with my thoughts felt like sitting in rush-hour traffic with no exit.

Then I found this course. And man, it was different :D

First off, the Five Precepts? Brutal. No distractions, no numbing out, no little lies to myself. At first, I was like, Okay, how hard can it be? Turns out, really freaking hard. I started noticing all the little ways I avoided reality....grabbing my phone every two minutes, stress-eating, zoning out on Netflix instead of dealing with my emotions. It was uncomfortable… but also eye-opening.

And then came Anapanasati, just watching the breath. Sounds simple, right?.. Except my brain did not want to cooperate. But something weird happened around day three. I stopped fighting it. The breath became this anchor, something solid in the middle of all my usual chaos. The more I sat, the more I saw how my mind worked—how impulses popped up, how I could either chase them or let them go.

By day five, I felt different. Not in some mystical, floating-on-a-cloud way. Just clearer. Lighter. Like I wasn’t at war with my own brain anymore. I wasn’t compulsively reaching for my phone. I wasn’t snapping at people for no reason. I had space, actual space to breathe, think, and just be.

This course? It’s not just meditation. It’s a system to get your mind back. If you’re sick of feeling stuck in your own patterns, this is the real deal.... Thanks a lot Brother! A real masterpiece. Waiting for the next parts!