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founded by S. N. Goenka in the tradition of Sayagyi U Ba Khin






Experiences of Children after Anapana Course

The claw marks of hatred, the rashes of pain, All can be diminished, with a drop of rain.

The rain of wisdom, of love, not fear, The rain that nothing bad, can dare to go near.

This rain, this practice, of Anapana, Is the first step, to get to Vipassana.

This rain, this storm, can feed the seed, The seed of Dhamma, which we’ll always need. 

- Ms Shubha Parekh, Age 11 (Grade 5) Anapana Meditation

Anapana makes our life more bright. It is like a guiding light.

Not to scream and not to fight, It always tells us to do right. Anapana tells us to do good things.

It shows, what is the reality and never to do partiality.

It tells us that from our minds, we should remove evil things and be our own mind's king.

Anapana tells, Your breathing skills you must observe, and these techniques, we must preserve.

Anapana is helpful, I say. Cause it has helped me in many ways. 

-Ms Aman Vadgama, Age 10, (Student at Children's course held 5th Nov 2005 at the TOI building, Mumbai)

Meditation is the best way to have a calm mind. Many adults go to office and come back very tense. They will not be able to handle things properly. If your mind is calm and in control, you will never lose your temper and you will be able to make wise decisions. We are having meditation in school every day. I think this is very good as many children do not meditate at home. It will help us to start our day with a calm mind. Many people have different views about meditation. They think it is a waste of time. But if you do it sincerely, you will always be good-natured, honest and trustworthy and you will become a favourite among everyone. 

-Akshay Chowdhri (Class VI)

Yes, I do like meditation. Meditation is just concentrating on your breath. It helps us to concentrate on our breath and it also makes our mind clear. I like to meditate in school twice a day because it feels real good. I would also like my friends and adults around me to practise meditation. Just imagine if you get very bad marks in the examination and want to get better marks in the next term, just do a little meditation before you start studying for your examination. If you don't agree with me, just meditate for a few minutes and you will find a lot of difference. 

-C. Apoorva Reddy (Class VII)

It was a very good experience and I have also learnt many things in these three days which I would not have learnt years sitting home. I learned to control our mind, which would help me in my future life... I am thankful to everyone, the teachers, workers, and Goenkaji I promise that I will follow what is taught to me by Goenkaji.

-Sejal Vaira

I like the work and would like to come again. I have never felt so good in my life until now. I will go home and tell my mother about Anapana and tell her how much I learnt. I love Anapana very much.

-Tanumansa Bagrodia.

It was very nice to come here first as it is an International place. It increased my concentration. Here our mind is quiet as the atmosphere of Dhamma Giri is quiet. My memory power has increased.

-Veena D

The weather is very nice. There is silence everywhere. The teachers are very good. I enjoyed here. And the most important is the meditation. It is very good for us. It will help us in studying, health and everything in life. Thank you very much for giving me a chance to come her. I will try to improve in meditation.

-Deepika Barve

We are taught in a very nice way. I wish to come here again because I have the world’s greatest medicine, which can cure everything. I can never do wrong things because meditation has completely changed me.

-Kushita Vasant

The course was a lot of fun and the teacher was very inspiring. I liked meditating because it gave me peace of mind. We were surrounded by tranquillity. Staying in the dormitory helped me to make new friends.


I always thought of the future--I shall work in this manner, I shall pass securing good marks but it never happened. But when I observed my breath and trained my mind to remain in the present, I realised that I must live in the present and instead for so many days I lived building false dreams about the future. I liked this aspect of the technique very much and now I shall take great efforts to surely become the master of my mind. All this time, I was a slave of my mind, thinking of the future, which was not good for me. Now, I shall observe the five precepts as taught by Goenkaji so that my life will improve. The best thing I liked was that one should always say, ‘May all beings be happy’. Everyday, I shall start my day saying, ‘May all beings be happy’ and go to sleep after saying the above sentence.

-Unknown child

At first when I started working, I felt quite bored and my legs started paining, head ached severely and I felt I was trapped in some great difficulty. Then I thought that my friends are also doing this course and they are all sitting silently. Are they also facing the same trouble like me or not ? Then we were instructed that those who work sincerely and seriously get the best fruits of their efforts. Then I started working seriously putting my mind in my work. I then asked my friends whether they also experienced pain and they replied that when we get the opportunity to learn something in our life then should we not take the benefit of such opportunity? I once again applied my mind fully to my work and soon the thoughts that troubled me earlier affected me lesser, the anger that I used to experience came easily under control and I became peaceful and started understanding the precepts that I had not understood earlier. However, even now, I don’t like to meditate but now I am the master of my mind, not the slave of my mind. Whatever the type of thought arises in my mind, Anapana has given me the strength to get rid of it.

-Translated from Marathi

I also loved keeping silence because we always keep talking. Sometimes, we ourselves don’t realise what wrong we have said. But when we keep silence, then we get the strength and time to think so that we shall only talk what is good.

-Translated from Hindi

The programme was a good experience for me, as it gave me an opportunity to make me aware of my inner feelings towards myself and towards others. It made me conscious of my being. Though tiring at times, it was good. In the course of two and a half days, I could control my emotions and anger to some extent. So if I want to have full control over my emotions and anger, I need more practise and I intend to do so. The first thing is that I could not at least sit for half an hour but now I can sit much straight as before and also I don’t need any balance. I used to get catches in my legs but now it is normal after doing this. I think that I found something new and wonderful in my life. So many years, days and months passed but I never believed or noticed that I have something in me. But now, I shall continue this till the end of my life.


Attending this Anapana course I have understood the incoming breath and outgoing breath and this technique is the most useful technique in my life. How much my mind wanders! My mind is now wandering less and my life has started improving.

-Translated from Hindi

In these three days, I learnt Anapana Meditation. I developed concentration of my mind and learn four things viz. Karuna (compassion), mudita (sympathetic joy), samta (equanimity), and the importance of impermanence. By just doing this much if I am not fully satisfied, I wish to do ten-day course in future.

-Translated from Marathi

First we had no idea of this Anapana Sati meditation. But in these three days when we understood Anapana meditation then my friends and myself felt very happy as though after so many years our closed mind fluttered like beautiful butterflies. With this Anapana technique our mind became quite understanding. We learnt the importance of compassion, sympathetic joy, equanimity, confidence, forgiving nature, humility and following the timetable. Goenkaji narrated many stories by which we learnt that meaning of life is not narrow but is very broad. By this Anapana we have learnt not to get tense and fresh thoughts have sprung in the mind.

-Translated from Hindi

I was fortunate to have the opportunity to learn Dhamma at the age of 8 directly from Goenkaji, when he gave Anapana instructions to children at Dhamma Joti in Yangon, Myanmar. He spoke with us in our language, and we were happy to learn from him.

I attended almost all the children’s Anapana courses held at Dhamma Joti to the age of 16. More recently, I have started sitting 10-day Vipassana courses.

Anapana has helped me to concentrate on my studies and my work. I am now 23 years old and have qualified as a physician. The medical profession is very hard work but I like to help sick people.

I am very thankful to Goenkaji for giving me the seed of Anapana when I was a child. Regular practice is the way to water this seed so that it will grow into a tree rich in Dhamma fruits. With this art of living, I am convinced that I will be able to lead a worthy life, walking step by step along the Noble Path to liberation from all suffering.

-by Dr. Nwei Lei Ko Ko

After one month of Anapana experience

Experiencing is believing. With faith, born of experience, I can honestly say that not only have I felt calmer, but people around me also felt the same. A month is a long time and I have been through the usual ups and downs, but daily practice of Anapana has helped me to quickly regain my balance.

 -Lakshmi Naik After four months of Anapana

Meditation is a type of medicine, after practising which we receive a dose of tonic. It also keeps our mind under our control and it only benefits us if we practise it. It helped me a lot in studies and made me remember what I had learnt at home. It also helped me in the examination hall. In one exam when I did not remember one 'fill in the blank', I did meditation for about 2 or 3 minutes. I remembered it. It not only makes us remember what we learn but also keeps us attentive in the class. In meditation we have to keep observing our breath. The breath is the only thing which is with us all the time. No father nor mother will be with us all the time nor will the teachers. Meditation cleans our mind. During meditation we should not think of the past nor of the future, we should be only in the present. Meditation cleans the mind of the bad things which we have done. If we have our mind under control, we do not do bad things. 

-Tasleem Banu (Class VI)

Yes, as a matter of fact, I do like meditation. I feel that I have improved my concentration. I practise it at home in the mornings and at night. I feel that we should practise it every day. If we can do it every day, I think we will all grow up to be good citizens of our country and we will earn good names. 

-Devangana Pande (Class VI)

Meditation helps us to concentrate better on what we want to do. It is difficult at first but after a little practice, it becomes easy. All you have to do is to sit straight and with your legs folded, neck and head straight and eyes and mouth closed, concentrate on your breathing and on nothing else. Do it for 15 to 30 minutes every day and the mind becomes purified. By meditating, there are many advantages. If you meditate every night before sleeping, you will wake up refreshed. With meditation it becomes easy to concentrate. Meditation purifies our mind and we learn to control our anger, selfishness and greed. Thus, by meditating, we have peace of mind but an important thing is that we should meditate every day. 

-Prasanna (Class VII)

PATH OF JOY  - It is the path of joy Coming here you won't get annoyed. So silent, so nice I'm sure you will come here twice. Your concentration on your breath is just what you need. Just continuous meditate. Must not make you irritate. Listen to the instructions. Forget your mind's distractions. If you have no peace, your problems here will cease. You will not tell any lies, And you will be very wise. If you do this, the result is Your Future will be bright.

 -Mary Thomas (Class VII)

MEDITATION  - Meditation is the first step to success, The beauty of Nature you will accept. The five sila's if you follow, You will never feel sorrow. Never steal in your life, And never say a lie. Neither ever kill a person, Nor you fall in drug addiction. All people are my brothers and sisters, Everyone has to be breath's minister. Anybody from anywhere can come any time, whether they are seven, eight or nine. Therefore I say- Meditation is the first step to success.

 -Riddhima Jain (Class IX)

First when I did Anapana, it was boring. But when I found difference in me, I started loving it. Anapana is very nice and interesting. It is very hard but not impossible. At first some pains are there, but as we practise more the pains become less and we feel comfortable afterwards. We can increase our self-confidence and we can also reduce anger, talking lie, etc. Lastly I tell that everyone should learn Anapana and live happily. 

-Pooja Mantri (Class VIII)

Although it is no fun to meditate, I want to try anyway. When I start sitting, I have painful back and neck, then numbness in both legs. I want to walk out from the meditation hall. But I stay, fight and my mind gets calmer. I am happy to go on sitting. I continue to meditate at home so that I will be able to decrease my anger and be more successful in my study. 

-a student from Thailand

We came here to learn a very good method of making our mind sharp, calm and alert. Before I came here my mind was not so calm. I was not able to concentrate hard on anything, but after coming here my concentration became very good and I became very calm too. If I would get another chance to come here I would not hesitate. I have not been to camps but I think there are no better camps than this.

 -Abhishek Sharma (Class VI)

Thank you for everything. I had had a wonderful time. Earlier I knew that I should not get affected by unpleasant things. Sometimes I would be able to snap out of a negative mood and at other times there was no use getting affected by negative things. Thanks to this course, now everything is clear. I'm sure I'll be able to control my moods with practice.

 -Annapurna Akkineni (Class XII)

The service, the main concept (Anapana), the environment, the simple yet tasty and healthy food, the discourses, and mainly the teachings were excellent. I feel that I have gained a lot during these two days. I feel my mind becoming lighter after every session. I am confident that now I can control my mind and my feelings of anger, fear, anxiety and many more. 

-G. Shambhavi (Inter Ist year)

This is a very good course which helps each and every person to improve the talents in him. This was the course which has helped me to stand 2nd in my class in the 9th standard.

-Akil Kumar (Class XI)

These two days have been some of the most beneficial days I have known. When I first saw the time-table and ten sessions in just two days, I wondered how I would ever sit for all of them. But then I found myself actually coming around fifteen minutes earlier to the hall and just quietly meditating. 

-Ammu (Class XI)

I have liked all the courses as they have really changed my way of analyzing things and thinking. And I feel they really improved my life-style.

 -S. Samana (an old student) (Class X)

I will now be able to increase my tolerance and will be patient and I promise that I would practise my meditation. 

-Sahithya (Class VIII)

I have attended a course previously. I have become more confident and determined to face any sort of nervousness. I have become patient and tolerant.

-D. Vishal (Class XII)

Now I have a feeling that I'll be able to be more concentrated while studying and even if I get distracted I`ll be able to bring back my attention to my books as quickly as possible. 

-Gauthami (Class X)

This is for the first time I've attended a bal-shivir and I have found it very interesting. Moreover, it is for the first time that we have been introduced to such an inspirational students' camp of meditation. In the beginning, I found it quite harder but now I am feeling much lighter through "Anapana'', and I'll continue it throughout my life. This is a wonderful technique of concentration and I hope to increase my learning powers. Besides, I found that a bal-shivir session has many important messages like leading disciplined life, focusing on one's mind, maintaining silence, concentration, being with Sangha and the noble idea of 'Panchsheel'. 

-Tsering Wangchuk Bhutia (Class IX)

I feel I have done a great job by attending this camp. I had never expected that attending this camp could change my thoughts. After attending this camp now I can differentiate between good and bad and even I have learnt to control my mind and I am even interested to attend a ten days' course. 

-Chodup Tenzing (Class IX)

The technique of Anapana has taught me to concentrate and to control my mind. I have really liked the bal-shivir as this has made me think that in order to become a good man in life the foundation must be very strong. I will always keep myself in the right path and will always remember the 'Panch sheel'.

-Tsewang Norhu (Class IX)

I feel this is a wonderful technique because boys of my age could be easily harmed and influenced by bad company. Anapana will always be a guiding force in my life and and I will always try to keep myself in the right path. 

-Supendra Subba (Class IX)

Frankly speaking, I laughed at the idea of a meditation course before attending it. I thought it to be a painful course and it would be simply a wastage of time and energy. But when the course started, I began to realize that I was wrong. This meditation course was absolutely new to me and I had no idea about its essence before. It is not at all a wastage of time and energy. Rather it is a means through which one can boost one's energy and mind. It not only gives mental but physical strength too. It is most necessary for us too. As we are students, our minds are always crowded with worry, tension and nervousness regarding our academics and our future. Being teenagers, we are always excited. So we should meditate for at least 15 to 20 minutes twice a day. This will help us to concentrate on our studies and thereby help us to fulfill our goals and aims in life. Anapana is a technique, I feel, very helpful in guiding the young minds in the right direction. 

-Nazia Abedin (Class XI)

At first, it was difficult to acclimatize our mind and adapt ourselves to the different techniques used for meditating, but during the course of the training it gradually became easier to concentrate and develop the thought-free mental frame. The regular practice of Anapana meditation has particularly helped me in gaining peace of mind through relaxation and also to combat situations arising out of stress, strain and tension. Previously I had heard about meditation but now that I have been able to experience it, I find it to be even more 'refreshing' than the cool southern winds blowing during the hot and humid summers. Thus I express my heartfelt gratitude to my school and also the organizers of the programme for enlightening us about the art of meditation. 

-Swagata Mukherjee (Class XI) Harshdeep Singh

I am happy to come and hope to see a good future.

-Shehzan Thanawala

I got to learn about Anapana & I can achieve better marks.

-Shamsuddin Thanawalla

Anapana has helped me a lot already. It has started giving me hopes to score better grades in school. The control of mind has also encouraged me.

-Akshit Dhaval Adani

Today was a very new experience. I would like to come again.

-Mohit O. Lakhi

I could concentrate on my breathing.

-Rahul Lakhi

Great experience, attained peace & awareness, confidence.

-Pritay Purecha

I had a very different experience today, than before. This I could really concentrate well every thing done. Everything done was done in a very interesting way. It was good here back after a very long time.

-Gorpreet Singh Sohal

I've never been able to concentrate properly, but today was a day when I found golden treasure in an empty beach. I've learnt a lot of things which I have never thought of learning. After learning the Anapana course I feel that today I can vision the future in which I am a great person. I advice that this course is required for every individual in his life for his better future. Thank you.

-Alay Dhaval Adani

I realize that what was meditation. And how to train. I would like to come here again.

- Kushal Kalpesh Shah

Today I got to learn a new thing called Anapana. It was interesting and fun. Plus it was boring some times. With this I really think that we can make our memory power more. I enjoyed this course.

-Abhishek Mehta

Today I learnt Anapana Meditation and Metta Bhavana., which I think will be helpful for my future. I think I can practice this technique everyday. I also liked the games today. In overall , I could say that it was great.

-Mahit Chauhan

Today, I have learned to concentrate, and also to erase my nervousness. I have learned self confidence.

-Dhairya Menta

Today I learnt Anapana , Metta Bhavana. It will be helpful for my future . I will practice everyday. I had great time.

-Bhumi Chauhan

I got some sort of self confidence & hope I will come again for some more sort of courses.

-Namrata Kaur

I've wanted to have more concentration & I'm really too happy learn something new which will help me with my future & will be with me through out my life. Metta & Good Wishes.

-Subodhini D. Lakhi

It was a great experience lead to a lot of awareness. Respiration is definitely one of the key elements which helps in concentration. I hope it will show the results. (peace, memory, confidence etc)

-Shah Pranali Kalpesh

Today I learnt a new thing named Anapana. The meaning is breathing in and breathing out. I also learnt Metta. Today I had fun but my legs got tired. They said it will help us in making our concentration better. The games we played were fun & I had a great time. Thanks.