Checklist for women attending Vipassana course in Jesup, GA

Here's a quick checklist for women attending one of S.N. Goenka's Vipassana courses in Jesup, GA.

• Bring minimal clothing.  No one is paying attention to what you are wearing and eventually, neither will you.  They have a bucket with soap for handwashing garments if you find the need.  Just bring plenty of underwear and socks.
• NO PERFUME or smelly hair spray!!  PLEASE!
• Shoes:  one sturdy pair that can be worn walking outside in mud, clay, and sandy areas that are wet.  If you can get a pair that are easy to slide on and off (without ties) they are the best because you'll be pulling them off and on a lot.  I found wearing socks inside was enough and only needed the shoes when going outside.  I did wear Ugs when it got really cold at night to wear in my room and the hall when socks just weren't enough.
• Clothing:  Hoodies are a plus when it is cold out.  Sweatpants or loose, comfy pants are best.  Loose t-shirts are good.  I liked using a scarf around my head to help minimize distractions for me when others moved, sneezed, or coughed around me.  Sometimes my mind would seize on the slightest thing!!  There are scarves available outside the dhamma hall that you can use during meditation.
• Bring a warm shawl or blanket (separate of the one you sleep with) for the dhamma hall.  Sometimes, it is cool and you will be glad you have it.  You can also leave it and any other cushions you use where you are assigned so you don't have to carry things back and forth to your room.
• Bring a small bag with cough drops and tissues.  Cough drops help when you get a tickle and you aren't supposed to leave the hall.  You aren't allowed to have water, so sometimes they can help. 
• Bring an extra blanket and don't forget your sheets and pillow case.  If you do, it's okay, they have extra sets for those who don't have them.  They also have a nice blanket and decent pillow on the bed for you already.  
• Plan for a minimal period of time in the shower.  Try to organize yourself so you are in and out quickly.  Don't use too much hot water.  We seem to have an issue of running a little cool toward the end of a shower at times. 
• Snoring!!!  Don't worry - they have No Snore strips available in the dining hall and in the student closet for us.  I only know of one situation in which someone snored loud enough to be heard throughout the hall.  The only reason I heard her was because I woke up in the middle of the night needing to use the restroom.  The rest of the time I think everyone was too exhausted to notice someone snoring.  :)
• A sign-up board is posted near each bathroom to sign up for the time you wish to shower.  Everyone is asked to adhere to the same time each day.  The largest window for showering is morning break from 6:30 until 8 AM.  Study the schedule carefully for break times as they are the only times you are permitted to shower.  I recommend saving the afternoon nap time for resting.  Take morning or evening shower times, depending on your preference.
• If you wish to speak to the teacher, try to be the first to sign up on the board in the dining hall each morning.  You are usually called in the order you sign up and the time for private teacher interviews are from noon until 1, which is also your rest time.  If you aren't first, you can wait up to 30-40 minutes before your turn.  30-40 minutes of your rest time spent waiting outside the dhamma hall.
• You can also ask questions of the teacher after the last meditation of the evening between 9:15-9:30.  People are still in the room either meditating or waiting their turn to ask questions, so it is not private.  Each person takes a turn sitting in front of the teacher and quietly discussing their question.  If what you wish to ask is not personal, it's as good a time to ask questions as any.  Only use the private interview time when it truly needs to be private or might be an emotional discussion best held in private.
• Cut yourself a break every now and then, but try to stick to the scheduled meditation periods as closely as possible.  Try to limit resting to your room, but meditation for the meditation hall.  The more you slack, the less your results will be. 
• Pay attention to your body!!  There is a fine line between discomfort and pain.  Recognize when it becomes pain and move.  Don't worry about everyone else sitting like stone and you have to move.  Just do so very, very slowly and quietly.  Most won't even notice you moving.  Just be sure you are truly in so much discomfort you can no longer bring yourself back to just the breath anymore.  Count the number of times you move and try to reduce by one each sit.  If the back pain is too much, request a back jack, wall or chair to assist you. 
• Be sure to take a walk after each meal.  This helps digest your food, but also work out any kinks in your muscles between sits.  During each break between sits when you are returning to the meditation hall, always be sure to stretch your legs before sitting again.  DO NOT stretch in the meditation hall.  Exit outside and do so gracefully and discretely.
• Use the port-a-potty!  People are shy about using it in the beginning, but eventually, when you've REALLY got to to, you won't mind using it.  They keep it very clean.  There is hand sanitizer and toilet paper inside.  Instead of standing in line and fuming because you have to wait behind someone having bathroom issues, take it outside and get it over with.  If it's cool out, the brisk air will help wake you up and re-energize you!
• Be mindful of others.  QUIETLY close doors and flip light switches. 

Most important advice of all

• When it gets really rough (and it will), just keep telling yourself:  "This too shall pass" and it will. 
• When the discomfort or the itch becomes unbearable and you just have to move, say to yourself, "It itches, so what?  If I don't itch it, so what?  It will rise and then it will pass.  My mind is strong enough to watch it rise and pass without reacting to it."
• If it does not pass after a considerable period and you are no longer able to focus your mind on just your breath, it is time to shift - quietly and slowly.  Shift as little as possible, then observe the pain and see if it begins to lessen or if it moves to another location.

Good luck to all who undertake this wonderful opportunity!  It is worth every single minute of it and one of the wisest choices I have ever made. 

Metta,
Karen