Preparation
How to Prepare for Your Course
You don't need much to prepare — but a little preparation goes a long way in making the experience smoother.
What to Pack
Clothing
- Comfortable, loose-fitting clothes for meditation
- Modest clothing (shoulders and knees covered)
- Layers — meditation halls can be cold
- Warm socks (for meditating)
- Walking shoes for outdoor breaks
- Rain jacket
- Sleepwear
- Enough clothing for 5 days (some centers have laundry)
Toiletries
- Unscented soap and shampoo (fragrances distract others)
- Toothbrush and toothpaste
- Towel
- Sunscreen
- Insect repellent (for outdoor walking areas)
- Any prescription medications
- Earplugs (for sleeping — highly recommended)
Meditation Supplies
- Your own meditation cushion or bench (optional — centers provide them)
- A shawl or light blanket for meditation
- Alarm clock (not your phone — phones are stored away)
Don't Bring
- Books, journals, or writing materials
- Electronics beyond a basic phone (which will be stored)
- Jewelry or valuables
- Revealing or tight clothing
- Scented products
- Snacks or food
Physical Preparation
You'll be sitting for many hours each day. While you don't need to be an athlete, a little preparation helps:
Practice sitting on the floor
Start sitting cross-legged for 15–30 minutes at a time, a few weeks before the course. This will help your body adjust. If you can't sit on the floor, don't worry — chairs are available.
Stretch your hips and back
Hip openers and gentle back stretches will help enormously. Focus on pigeon pose, butterfly stretch, and gentle spinal twists.
Adjust to early mornings
Start waking up earlier a week or two before the course. Going from a 7 AM wake-up to a 4 AM one is jarring.
Reduce caffeine gradually
Coffee and tea are available at some centers, but not always strong coffee. Caffeine withdrawal headaches on Day 1 are no fun. Taper down before you arrive.
Eat lighter meals
The course diet is vegetarian with no dinner. Start eating lighter and earlier in the evenings a week before.
Mental Preparation
Honestly, no amount of mental preparation fully prepares you. But these mindset shifts help:
Commit fully before you arrive
Decide that you WILL stay all 10 days, no matter what. This removes the option of quitting from your mind and makes difficult moments easier to navigate.
Let go of expectations
Don't go in expecting enlightenment, dramatic visions, or a specific outcome. Just commit to following the instructions and doing the work. Results come in their own time.
Accept that it will be hard
Days 2–4 are typically the hardest. Physical pain, boredom, restlessness, and emotional turbulence are all normal. Knowing this in advance helps you push through.
Finish your obligations
Clear your work inbox, pay your bills, resolve any pending conflicts. Unfinished business will occupy your mind during the course. The cleaner your mental slate, the deeper you can go.
Tell people you'll be unreachable
Let family, friends, and your employer know you'll have zero phone access for 10 days. Set up an emergency contact through the center. This prevents worry on both sides.
Logistics
Arrival and departure
You typically arrive between 2–5 PM on Day 0 (the day before the course starts). You leave after breakfast on Day 11. Plan your travel accordingly — don't schedule anything demanding right after the course.
Transportation
Some centers are in remote areas. Check the center's website for directions. Some organize ride-sharing for students.
After the course
Plan a buffer day before returning to normal life. The transition from 10 days of silence to regular life can be jarring. A quiet day to decompress is invaluable.