Meditation is a practice by which a person achieves a greater sense of awareness, wisdom, introspection, and a deeper sense of relaxation. We will explore the various techniques of meditation, such as sitting, standing, walking and lying down. Becoming aware of your thoughts, surroundings, sounds, smells, bodily movements, and especially your breath are fundamental techniques of meditation.

Daily Schedule

05.00         Wake up
05.30        Meditation Session (Loving-kindness)
06.30      Morning Exercise

07.00         Breakfast

08.00         Meditation Session
09.00      Stretching
09.15        Meditation Session
10.00        Stretching

11.00         Lunch

12.00     Meditation Session
13.00     Stretching
13.30     Meditation Session
14.30     Stretching
15.00     Meditation Session

16.00        Tea, Juice, Personal Time

17.00        Meditation Session
18.00        Buddha Dhamma Talk
19.00        Meditation Session (Loving-kindness)

21.30        Sleep in Peace

Main topics

  1. What is Meditation? Why Meditate?
  2. Basic Meditation Instructions and proper physical space for meditation.
  3. Four proper meditation position: sitting, standing, walking and lying down.
  4. Main meditation techniques.
  5. Four foundations of mindfulness.
  6. The pre-conditional attitude which is necessary for meditation.
  7. What can we gain from meditation practice,
  8. An open microphone: Venerable will answer to questions.


The course is available free of charge to all. However, If you would like to make a donation to support this class, teachers' travel or living expenses, the cost of electricity or other costs, your donation is greatly appreciated!

Course Guidelines

1.     Staying for the entire course

        Participants are required to stay for the entire program in order to learn the Vipassanā Meditation Technique in its entirety and to familiarize them selves with meditating in an environment dedicated solely to that purpose - important for any further practice in the Vipassanā Meditation Technique.

2.     People with Any Serious Mental Illness

        Participants should be in good physical and mental health to attend our meditation retreat. Although meditation provides much good in many areas of life for everyone, it is not a substitute for medical or psychiatric treatment. We do not recommend this meditation technique to individuals diagnosed with any serious mental illness.

3.     Qualifications

        We welcome people from all over the world regardless of race, creed or religion. However, a keen interest in meditation is very important and the following qualifications are required:

     1) Participants should be above 18 years of age.

     2) Participants must be able to both observe the course guidelines and the teaching monk’s guidance throughout the duration of the program.

     3) Participants are willing to adapt themselves to the accommodation and simple living conditions provided.

4.     The Foundation of Living Together

  4.1   Mindfulness Training

        Living in a meditation community is an essential experience in learning to live harmoniously and to exercise a positive attitude for the benefit of all. Participants are encouraged to practice basic mindfulness training as follows:

 1)   To refrain from killing any living creature- The thought of the destruction of any life, even as small as a mosquito, can give rise to negative attitude which will adversely affect your meditation experiences.

 2)   To refrain from taking things without permission- This encourages us to be satisfied with what we have. We will be content and would like to share belongings or helping in communal activities; i.e. washing dishes and preparing meals, etc. Sharing your kindness will create a very harmonious atmosphere. Generosity softens our mind, and peaceful thoughts are very conducive to meditation.

 3)   To refrain from all mental, verbal, or physical/sexual misconduct- When we meditate, your mind is supposed to be with you. If you are stimulated in a sexual manner, your mind will be affected from such distraction. A wandering mind or a mind preoccupied with attachments is impossible to settle down to a station of stillness.

 4)   To refrain from false speech- False speech includes the telling of lies, harsh speech, divisive speech, and idle chatter. Endearing speech, truthfulness and honesty bring the community happiness. Words that encourage or inspire others to find inner peace are the most wonderful words in the world. By being mindful and refraining from false speech, your meditation practice will progress.

 5)   To refrain from the use of intoxicants- There is no doubt that intoxicants weaken both physical and mental health, including spurring lapses in consciousness. These substances could be a major hindrance to your progress in meditation. To learn meditation together in a group, it is necessary to cultivate and preserve peace, a real sense of well-being and joy.

  4.2   Alcohol and Tobacco

        Participants are asked not to bring any alcoholic beverages or cigarettes to the retreat. For those who do smoke or drink alcohol regularly, we request that you refrain from the use of both during the retreat. Thank you for your cooperation.

        4.3   Separation of Men and Women

        A participant should join the retreat with the intent to learn meditation. Participants’ meditation experience will be adversely affected if s/he cannot control either inappropriate feelings or emotions. Sexually oriented thoughts can cause unmindful actions that affect the quality of the meditation retreat. The separation of men and women helps participants move towards calmness and self-realization.      

        4.4   Accommodations

       Participants will be allocated rooms, each room has three or four people. Everyone can use a hot shower and toilet. The participant can bring his own pillow, bed sheets, a sleeping bag or a towel.

        4.5   Outside Contacts

        Participants should refrain from interacting with individuals outside the program or the facilities throughout the meditation program. Communication with individuals outside the program or facilities will bring distractions to your mind and can interfere with the progress of your meditation.

        4.6   Staying within the Boundaries of the Retreat

        During the precious period of time at the retreat, please stay within the boundaries throughout the meditation program. Going beyond the retreat perimeters/area will bring distractions to your mind and can impede your meditation progress. Only in emergency cases and where the Teaching Monk has approved are we permitted outside the retreat are.

        4.7     Communication Devices

        It is very difficult to sacrifice and leave the hectic world behind in search of true happiness and Peace of Mind. Therefore, we believe this very special time should not be interrupted. Communication devices such as computers and mobile phones are recommended to be turned off during the time of the meditation retreat.

        4.8     Books, magazines or music

        Books, magazines or music that will create a distraction to meditators are not allowed at the retreat center.

        4.9     Clothing and Laundry

        For your comfort when meditating, clothing should be loose, simple, and comfortable. Sleeveless shirts, short, tights and leggings, see-through, tight-fitting or revealing clothing should not be worn in the Retreat Center. Light colors are highly recommended.

        At the retreat center (if it is possible at this time) we provide a laundry service. Small items may be hand washed by the participants.

5.     Recording

       Sound or picture recording is not allowed.

6.     Summary

        All the things we have explained herein were planned so as to maximize the benefits and optimize the experience of practicing The Vipassanā Meditation. We are more than happy to serve you on the highest path of all- self-purification, real peace and a genuine happiness in life. We can live together as one family in peace, harmony and compassion.

For more information please contact to the course organizer:


Eesti theravaada sangha estonian theravada sangha andrus kahn thitanano bhikkhu Ṭhitañāṇo bhikkhu Head of Estonian Sangha