A few weeks ago, I returned from my first-ever 10-day meditation retreat. Here, I want to share some thoughts on what this retreat is, why it’s worth doing, and the effect it’s already had on my life.

First, let me explain why this retreat isn’t really a Vipassana. Vipassana refers to a specific meditation technique centered on non-judgmental, all-encompassing attention to what is happening in the body, mind, emotions, and feelings. Translated from the Pali language, “Vipassana” means “seeing reality as it is.”

What is commonly referred to as “Vipassana” are 10-day meditation retreats that strictly follow the Goenka technique. This practice has not changed in decades and is the same everywhere: 10-11 hours of Vipassana meditation for 10 days — nothing more.

The retreat I attended included other meditation techniques in addition to traditional Vipassana. Otherwise, it was the same: no technology, no talking, no eye contact, and the same 10-11 hours of meditation daily.

Why Are People Doing It?

Meditation, especially Vipassana, allows us to see the sequence in which our perception works:

1. Sensory perceptions (information received through our senses)
2. Evaluation (how does it feel? Is it painful, beautiful, loud, delicious?)

You’ve probably noticed how our brain has the ability to exaggerate even the slightest things. For example, a colleague passes by without saying hello, and I immediately think: “Hmm, that’s strange. Did I offend them? What childish behavior! Fine, let them be upset — they’ll grow up eventually.” And then, I might dwell on this situation for hours.

But in reality, it might have been nothing! The other person might not have noticed me or could have been preoccupied with personal or work-related issues. It could be anything! Yet, our brains thrive on drama.

Vipassana and other contemplative meditation techniques teach us to pause, observe what happens, and separate facts from evaluations and drama. The main goal is to let everything unfold naturally. This skill is crucial in our daily lives.

Inside the Retreat

Every day, I woke up at 4:10 AM, the first meditation started at 4:30 AM, and bedtime was around 10 PM. During the day, there were breaks lasting 30-120 minutes, during which you could take a nap if you wanted. 

Any form of contact between participants was strictly prohibited: no talking, no eye contact, and no touching. Even simple gestures like holding a door or passing the salt were not allowed.

Gadgets, reading, drawing, and writing were also forbidden. In fact, any form of mental stimulation was off-limits. Meditation lasted 9 to 11 hours daily.

Was It Hard?

I thought it would be more challenging than it turned out to be. I did want to run away (a common symptom of resistance), but only for a few hours on the first and third days. I reminded myself why I was there and that life at the retreat was almost perfect. I had no worries; I had food, a place to sleep, and no expenses. My only goal was to be present and live in the moment without distractions.

Other participants mentioned wanting to quit during the first couple of days. I realized that resistance is just a trick of the brain, which craves its old, comfortable patterns. This becomes very noticeable during the practice.

What Did I Get Out of the Retreat?

1. A deep connection with my body. I can now feel every square centimeter of my body, recognize when I’m full or hungry, and observe how emotions come and go.
2. A new relationship with food. This stems from point 1. During the 10 days, I lost 5 kg simply because I stopped overeating. For the first time, I could feel when I was full and learned to stop eating just because something tasted good.
3. A calmer mind. Despite experiencing a major shakeup at work shortly after returning, people around me say I exude calmness. It’s true — I feel as if the “internal noise” has quieted.
4. The importance of daily practice. The retreat’s effects will persist and grow only with regular meditation. It’s hard to dedicate 1-2 hours daily, though — especially when I waste time scrolling Instagram.
5. A new attitude toward difficulties. The “strong determination” meditations (where you sit without moving for 1-2 hours) started on the fifth day. Enduring the discomfort — accepting the sensations instead of running away — strengthens your spirit. This mindset applies to life, too. In the pursuit of a life full of joys and hedonism (some mistakenly consider me an ambassador of these ways), we often run away from any difficulties. But growth and development come through challenges, not avoidance.
6. A shift in values. This is the most profound change and is still hard to fully grasp. My life priorities are shifting, and my desire to help others and contribute beyond money or recognition has grown stronger. I will tell you more about this in time; as for now, I need to “digest” the changes.
7. More love for myself and others. There’s a lasting sense of love for life and people in general after the practice.

Conclusions

This retreat was one of the most extraordinary and powerful experiences of my life. I am 99% sure I will go again (and again!).

How to Join a Retreat?

Here’s a list of traditional Goenka technique retreats in Russia, and here’s a list of retreats worldwide. I attended a practice led by a Mexican master. Once new dates are announced, I’ll share them with you.

P.S.I recommend a great blog post about traditional Vipassana by my friend Seva Ustinov. You can read it in Russian here.