Are you thinking of attending a vipassana meditation online? Or else you already have registered for one. You could most likely be wondering how to prepare yourself for that perfect vipassana meditation technique. Not to worry; our post has got all your concerns and questions answered. 

The foremost thing you need to focus on is knowing that there’s no necessary preparation schedule. However, individuals have attended meditation without any experience and simply had no clue about the whole retreat process. In fact, they struggled more as compared to the well-prepared ones. So is the question that did they make it through or benefited anyway? Well, absolutely, YES! 

Here we have put together some tips and tricks that will help you to learn the stages of meditation with absolute ease. 

  • Monitor your circadian rhythm

Keep in mind that you may have to wake up around 4-5 am on a retreat program. Based on the standard time you wake up in routine, this may seem like jet lag, especially with numerous unwanted consequences like irritability, insomnia, dizziness, less concentration, confusion, anxiety, etc. Now, this is where you need to adjust your circadian rhythm. It will completely awake you and give you stable energy throughout the day. To do the same, follow these simple steps:

  • Dim the lights; wear blue-blocking glasses around 7-7:30 pm. 
  • Consume approximately 200 mcg of melatonin around 8 pm. 
  • Hit the bed between 8:30 pm to 9 pm. 
  • Get up again at 4 am-5 am in the early morning. 
  • Just after the moment you wake up, try a bright light device to open up your eyes for a couple of minutes. 
  • And don’t forget to kick yourself up with a strong cup of espresso or americano in the morning. 

This routine, in a few days, will work like a charm. You will thank us later. 

  • Familiarize yourself with postures 

With vipassana meditation, many of you initially may not be able to sit for long periods. As a result, you might feel extremely uncomfortable, or your body may feel restless. A quick tip that may alleviate this discomfort during meditation is to keep switching between 3-4 different meditation postures in a cycle of 20-30 minutes. 

  • Learn the guidelines and rules 

Beyond any question, you actually need to learn enough about what you have signed up for, even if you are practicing vipassana meditation online. So make sure to go through the program’s guidelines and rules before commencing. 

  • Arrive early and meet up 

As the check-in time will be quite early, chances are you may have your dinner by 6 pm. Yes, you read that right; when the noble silence begins. This gives you enough time to meet your fellows and meditation coach. With time, if you practice this, you may begin to feel more comfortable around the group. After all, living with fellows like strangers can be slightly awkward and stressful; and most of you may not like it. So calm yourself down and reduce all the uncertainties. 

  • Practice self-compassion 

The way you relate to yourself on the vipassana meditation technique and comprehend the signs of progress in meditation make a huge difference. In simple words, it will have a huge impact on your overall experience. Surprisingly, self-compassion can be one of the best expressions against self-criticism. After all, being harsh on yourself will eventually make everything 10X harder. 

You may often fail and come up short during your meditation retreat. Or else, we have to mention that you may begin to feel like the worst meditator; while feeling that everyone else is doing better than you. As a result, you may fail to concentrate or feel highly fatigued. So instead of treating yourself with self-criticism, opt for an understanding, kind, patient, and self-compassionate relationship with your inner self. 


Ultimately, feeling intimidated or nervous before joining a Vipassana meditation retreat is completely normal. However, once you attain the goals and acclimatize swiftly, you will start to have an unforgettable time. You will learn about not only your mind and soul’s nature but also the shortcomings, errors, and tricks that need to be alleviated. As a matter of fact, your awareness and clarity levels will improve; your emotional balance, willpower, concentration, and peace of mind will gradually enhance. Have you ever attended an online vipassana meditation program? If yes, please share your experiences in the comments below. 


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