COURSE

Lessons From A 10-Day Silent Vipassana Retreat

What happens when you embrace silence for 10 days? When you put aside your normal life and exchange it for 12 hours a day of meditation, contemplation, and introspection? In this course, I share with you the principles and practice of Vipassana, a technique of self-observation where you learn how to see reality as it is, not as you want it to be – one that opens the door to profound personal insights, equanimity, and clarity in your life. Each session begins with a story from my experiences on a 10-day silent Vipassana training retreat. From there we discuss the related psychological, philosophical, and spiritual insights and unlocks, ending each session with an introduction to different aspects of the practice of Vipassana. By the end of this course, you will know how to observe your thoughts, emotions, and physical sensations without judgment, clinging, or aversion, leading you to deep levels of self-awareness, equanimity, and peace. This course is designed for people curious about meditation or considering a Vipassana retreat, those who are seeking effective techniques to manage stress, anxiety, or emotional turmoil, and experienced meditators interested in deepening their understanding and practice of self-observation.

Anxiety Presence Wisdom Contemporary Buddhism Vipassana Stress Stress & Anxiety Health & Happiness Spirituality Mindfulness

Meet your Teacher

Zachary Phillips

Melbourne, Australia

Zachary Phillips is a poet, author, meditation instructor, and mindset coach. He is also a qualified teacher, Reiki master, and is currently studying a Master of Counselling. In these roles he helps people identify and release the limiting beliefs that no longer serve them, guiding them from surviving to passionately thriving using tips, tools, and techniques that enable them to process the past, accept the present, and embrace the future with positivity and purpose.

10 Days

407 students

4.8 stars

18 min / day

Anxiety

English

Lesson 1

'I Have To' Becomes 'I Get To'

In this session, we reframe the mental label of 'having' to do something undesirable into 'getting' to do something beneficial—learning how to highlight and embrace the silver linings that come with aversion. The session ends with an introduction to Anapana, the focusing of the breath at the nose. This will train focus, control, and stability.

Lesson 2

Processing Overwhelming Thoughts

In this session, we discuss how thoughts can quickly lead to overwhelm, anxiety, and suffering—particularly when we react to those thoughts with aversion rather than curiosity, awareness, and equanimity. We end the session with the practice of 'box breathing' in combination with the Vipassana-based non-judgemental observation of the body and the breath as a way to regulate.

Lesson 3

Small Changes Can Lead To Big Joys

This session highlights how small changes on our behalf can lead to big joys for others - reaffirming the importance of empathetic actions and the fostering of positive feelings towards others. The session ends with the practice of 'Meta' meditation (loving-kindness).

Lesson 4

The Body Keeps The Score

In this session, we discuss the concept of our bodies holding onto the events of our past - and how through Vipassana meditation we can learn to process and release these feelings and then return ourselves to a place of equanimity and balance. We end this session with the practice of body scanning: the non-judgemental awareness of the sensations arising from the body, then noting their impermanence as they fall away.

Lesson 5

There Is Peace To Be Found Within Pain

In this session, we discuss some of the deep physical and emotional pains and aversions that may arise when we practice. We talk about how Vipassana teaches us the process of systematic attention to the sensations arising from the body, giving us the tools of equanimity and awareness, enabling us to sit with and perhaps find peace within intense pain. We end the session with a brief non-judgemental, detached, and gentle investigation of pain.

Lesson 6

This Body Can Feel Peace

In this session, we highlight some of the deep insights that can be gained from prolonged equanimous attention to the sensations of the body, including the discovery of the 'monkey mind' - the endless ever-chattering thoughts that continuously arise. We also discuss the deep peace that can spontaneously arise when meditating. The session ends with a practice of focusing on the sensations of the breath whilst also maintaining awareness of the mental chatter that is arising and falling away.

Lesson 7

Don't Make Imagined Problems Real

In this session, we highlight the potential consequences of immediately acting upon our anxious thoughts rather than taking a moment to detach and mindfully and objectively observe the situation before deciding what to do. We end the session with a focus on the breath at the nose and the allowance of thoughts to arise and fall as they will - without judgment or action.

Lesson 8

Silence & Boredom Don't Exist

In this session, we discuss how the practice of Vipassana will reveal that true silence doesn't seem to exist and that if boredom happens to arise, those feelings themselves can be used as an object of meditation. We end the session with a deeper dive into the practice of sitting in silence, with no goal or focus of attention; just curiosity about our inner response to the sitting in silence.

Lesson 9

The Cause And Solution To All Suffering Is Internal

In this session, we discuss how Vipassana can provide insights into the nature of suffering - showing us how our responses to suffering can be far more impactful, severe, and longer lasting than the physical impact of the initial event. We end the session with a practice of noticing when our mind wanders into craving or aversion and returning our focus back to the sensations arising in the body.

Lesson 10

You Don't Know The Impact You Are Having

In this session, we discuss how when we think, speak, and act in ways that encourage peace, care, and connection, we are planting the seeds of positivity, healing, and growth that will resonate back into and out of our lives. We end the session with an extended practice that summarises all of the practices this course has introduced. It begins with Anapana (focus on the breath), then moves into Vipassana (body scanning), finishing with Meta (loving-kindness).

Ask your teacher

This course includes 16 community questions and 14 audio replies from Zachary Phillips. The community classroom and teacher audio replies are only available via the app.

4.8 (37)

Recent Reviews

Joy

December 7, 2025

A brilliant and beautifully presented course, introducing the basics of Vipassana meditation and giving sound advice and guidance as to how to begin sitting with determination. I intend to this in my daily meditation practice. Thank you for sharing your ups and downs of being on a silent retreat.

Martie

October 21, 2025

I really enjoyed this course. I have been thinking about doing one of these and this solidified my desire to go.

Norma

February 3, 2025

A gently offered course with mini practices along the way, which can be used right from day one. And joy of joys…..NO background music making it calm, peaceful and spacious to focus on what’s being explored.

Valerie

January 26, 2025

Love this course because it revealed how meditation can be applied in real life. I understand now that meditation is all about learning how to live in the real world. Thank you 🙏

Greg

November 4, 2024

by Zachary Phillips

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Guided Stomach Breathing For Total Relaxation

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Relax With 4-7-8 Breathing

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All That Matters Is This One Moment

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Enjoy A Mindful Morning Coffee Together!

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10 Slow & Relaxing Breaths

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Seeing Beauty Through Struggle & Stress

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