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10 Benefits From 10 Days Of Silence And 100 Hours Of Meditation

10 Benefits From 10 Days Of Silence And 100 Hours Of Meditation

I completed my second 10-day Vipassana retreat at the beginning of October. Vipassana is a form of meditation originated in India around the time of the Buddha. It is now one of the most widely practiced forms of meditation in the world with over 200 centers worldwide delivered in 55 different languages. The recently deceased S.N. Goenka teaches the meditation technique using video recordings.

Why endure 10 days of complete silence and solitude from the outside world? There has been a growing body of research about the many benefits of developing a consistent meditation practice.

Here are the 10 major benefits I have found after completing two 10 day retreats in the past year.

1. Increased awareness

If you are not aware, change is impossible. At retreats, you wake at 4 a.m. and lights out is at 10 p.m. These are long days with plenty of time for self-reflection. You start to become more aware of the positive and negative sides to your personality and life. Having time set aside each day gives you a chance for this reflection. With this improved awareness I feel much more in tune with my emotions.

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2. Remaining equanimous

This is the main teaching of Vipassana meditation. Remaining equanimous no matter what you experience. Equanimity is accepting all outcomes be it good or bad. So when you have a nice enjoyable experience you don’t cling or become attached to. Likewise, with bad experiences, you do not avert them. Accept everything as it is remaining equanimous.

3. Impermanence

Everything you know including yourself will eventually grow old and die. Everything. All of the people in your life and all of your possessions. During the 10 days you are consistently reminded of this. Realizing that your life is in a constant flux allows you to accept things as they are as opposed to clinging to the people and things in your life. It also makes difficult periods easier as you know that they will end as well.

4. Detox from life

During the ten days you observe noble silence. You are not allowed any electronic devices, reading, or writing material. This is such a strange and at times difficult practice as we spent our whole lives in a constant state of stimulation. Eliminating these distractions keeps all your concentration on your meditation practice. It also helps you slow down the pace of your thoughts as you aren’t digesting any new material. This lack of extra stimuli allows for a deeper focus on meditation and a much better detox.

5. Happiness

“There is only one place to find real peace, real harmony. That place is within.” – S.N. Goenka

The range of emotions I went through during the ten days was like a condensed version of an entire year in the outside world. There are many challenges. The pain in your knees and hips from the long periods of sitting. The hours of endless silence. As the days move on you begin to realize how many awesome things you have in your life. Living like a monk you see all of the things you take for granted each day. Not being able to talk reminds you of all the great friends and family you have. In future you won’t be on your phone when you’ve arranged to catch up with a friend. The long periods of silence allow you to appreciate all of the great people and things you have in your life.

6. Learning to Fail

“Only those who dare to fail greatly can ever achieve greatly.” – Robert F. Kennedy

With meditation you are constantly failing. The goal is to concentrate the mind by focusing on the breath. This helps quiet the mind but you are never going to go completely without thoughts, unless you reach enlightenment and this state is still impermanent. Constantly practicing daily throughout these failures builds willpower and perseverance. It makes you comfortable with failure which bleeds into other parts of your life.

7. Calmer

Goenka states in his lectures that the 10 days is a surgical procedure of the mind. During the  10 days I experienced minimal external stressors. Each day we were trained how to remain equanimous when different situations arose. This practice has helped me to observe stressful situations without reacting to them in an emotional way.

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8. Broader perspective

One of the stories told at the retreat is the story of 6 blind men who all touch a different part of an elephant:

Six blind men were asked to determine what an elephant looked like by feeling different parts of the elephant’s body. The blind man who feels a leg says the elephant is like a pillar; the one who feels the tail says the elephant is like a rope; the one who feels the trunk says the elephant is like a tree branch; the one who feels the ear says the elephant is like a hand fan; the one who feels the belly says the elephant is like a wall; and the one who feels the tusk says the elephant is like a solid pipe.

A king explains to them:

All of you are right. The reason every one of you is telling it differently is because each one of you touched the different part of the elephant. So, actually the elephant has all the features you mentioned.

The practice of meditation gives us a broader perspective on situations. instead of looking outwards at all of the problems effecting yourself you start to see that it is all a manifestation of your own thoughts. You begin to take responsibility for your own life.

9. Improved efficiency with time

During the retreat I learned for the first time in my life how to slow down and listen. Up until the point my mind was allows crammed with thoughts of what I “should” be doing. After this experience I realized  that there is so much time in the day but it was how I was using my time that was the problem. I now focus on 2-3 important tasks and forget about everything else. Being more present allows for a deeper concentration when carrying out tasks. All of this results in completing tasks faster and more efficiently.

10. Improved mobility

Sitting cross legged for 10 hours a day is painful. The first few days will be agony for most of you. In the last 2 days my hips started to open as my body got used to sitting. Sitting cross legged with your spine straight, tail bone and knees in contact with the ground puts you in a perfect position that allows you to sit more comfortably for longer.

If you give yourself the time and solitude you need to ask the important questions you will be rewarded with a greater understanding of who you are and what it is you want from life. If you are looking for more information about Vipassana meditation including dates and locations check out there website.

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Featured photo credit: Honey Kochphon Onshawee via pixabay.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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