On days 4-9, you do the “real work” of Vipassana, observing bodily sensations and your reactions to them.

from MetaWorldPeace – Intro: What is a 10-Day Goenka Vipassana Retreat? on Rap Genius


Day 4 — Scan your body “part by part” from head to toe, observing sensations with equanimity

Day 5 — Same as day 4, but after each head to toe pass, you start from the toe and go back up to the head

Day 6 — Try to feel sensation on symmetrical parts of your body (ie, both arms) at the same time

Day 7 — Try to move your attention as if it was simultaneously washing over as many parts as possible

Day 8 — Move your attention in a free flow if you can, or flow in any part that you can. Do this one or two times, and then scan the body part by part, and repeat

Day 9 — If you can get a free flow, then try to pass a plane through your body, and if you can do that, try to pick random tiny points on your body and notice the sensations there

“Equanimity must be practiced at the level of bodily sensation in order to make a real change in one’s life. At every moment sensations are arising within the body. Usually the conscious mind is unaware of them, but the unconscious mind feels the sensations and reacts to them with craving or aversion. If the mind is trained to become fully conscious of all that occurs within the physical structure and at the same time to maintain equanimity, then the old habit of blind reaction is broken. One learns how to remain equanimous in every situation, and can therefore live a balanced, happy life.” (excerpt from The Discourse Summaries of Goenka)

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