One Day, Not a Multi-Day Retreat
Experience an extended period of silence, meditation and self-observation without having to commit several days away from everyday life.
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What is Urban Vipassana?
One Day to Reset Your Mind.
Urban Vipassana is a one-day, in-person program that combines meditation, silence, guided reflection, quiet walks and journaling—giving you space away from everyday distractions to find greater calm, clarity and perspective.
Led by Swapnil Kamat
Entrepreneur · Best-Selling Author · Teacher
Sunday, 29 November 2026
The International Centre Goa, E Borges Road, Dona Paula, Goa 403004
9:00 AM – 6:00 PM
Early Reservation Fee
₹12,500 + GST per person
100% Money-Back Guarantee
No previous meditation experience required. You will not be expected to meditate continuously throughout the day.
A Genuine Mental Reset
Why Give Your Mind an Entire Day?
Most of us move continuously between work, messages, decisions and responsibilities. Even when the body stops, the mind rarely does.
Short periods of meditation can help. But almost immediately afterwards, we return to everything competing for our attention.
Urban Vipassana gives you something everyday life rarely provides: an entire day away from your phone, everyday demands and the constant stream of external stimulation.
You meditate. You observe. You walk. You reflect. You write. You rest.
As the external noise reduces, your mind has time to move beyond its initial restlessness. Recurring thoughts become easier to notice. Important questions have room to emerge—and you have the space to stay with them.
An opportunity to slow down, understand yourself more deeply and return to everyday life with greater calm, clarity and perspective.
What Makes Urban Vipassana Different?
Urban Vipassana draws from the principles of Vipassana and self-observation, but has been designed as a contemporary experience for people living full, busy lives.
A More Flexible Way to Practise
You are not expected to sit and meditate continuously for hours. You can move between meditation, quiet walking, reflection, journaling and rest while remaining disconnected from everyday distractions.
Guided Reflection Alongside Meditation
At different points during the day, you will be given simple guided exercises to reflect on during your periods of silence—helping you think more deeply about yourself and different aspects of your life.
The Benefits of Urban Vipassana
Immediate Benefits
A Calmer Mind
Give your mind the space to slow down, settle and feel less overwhelmed.
Greater Mental Clarity
Step away from everyday noise and see your situations, concerns and priorities with greater perspective.
A Deeper Understanding of Yourself
Reflect on your thoughts, emotions, patterns and what genuinely matters to you.
Long-Term Benefits
Less Stress & Anxiety
Learn to step back from your thoughts and handle stress and difficult emotions more calmly.
Better Focus
Train your mind to bring its attention back and stay more present in what you are doing.
Greater Peace & Joy
Carry meditation, reflection and greater awareness into everyday life and experience more calm and positivity.
Your Day, at a Glance
8:30 AM
Arrival & Reporting
Arrive, settle in, deposit your phone and connected devices safely with our team and prepare for the day ahead.
9:00 AM – 10:45 AM
Understand. Prepare. Reflect.
The program begins with a facilitated session designed to prepare you for the experience.
We explore:
What meditation really is
Understanding Vipassana and self-observation
Why spending longer periods with the practice can be powerful
How to approach the day
What you may experience
A guided meditation
Questions and answers
Guided reflection exercises to take into the immersive practice
10:45 AM – 11:00 AM
Tea & Refreshment Break
A short break before the first immersive period begins.
11:00 AM – 1:30 PM
Immersive Practice — Part One
The structured teaching stops and your personal practice begins.
There is deliberately no prescribed timetable.
Meditate for as long as feels right.
Walk when you need to move.
Reflect.
Journal.
Sit outside.
Use a chair. Sit on the floor. Lie down and rest.
Then return to your meditation or reflection when you feel ready.
The purpose isn't to prove how long you can sit still.
It is to give your mind enough uninterrupted space for something deeper to happen.
1:30 PM – 2:15 PM
Silent Lunch
A simple, wholesome lunch will be served and eaten quietly as part of the experience.
Herbal teas, water and light refreshments will also be available.
2:15 PM – 2:45 PM
Guided Reflection Masterclass
After lunch, we come together briefly for another facilitated session.
You will be introduced to a fresh set of guided reflection exercises and questions to take back into the second immersive period.
2:45 PM – 4:45 PM
Immersive Practice — Part Two
Return to silence.
Meditate. Think. Walk. Journal. Rest.
Continue with the guided exercises or simply observe where your mind naturally goes when nothing outside is demanding your attention.
4:45 PM – 5:00 PM
Tea & Refreshment Break
A short break before we come together for the final session.
5:00 PM – 6:00 PM
Reflect. Understand. Take It Forward.
At the end of the immersive experience, we come together again.
Reflect on what happened.
Explore what you noticed.
Discuss questions that emerged.
Understand the experience more deeply.
And decide what you want to take forward.
Before you leave, you will create a simple personal meditation and action plan for the days ahead.
6:00 PM – 6:30 PM
Stay Back, If You'd Like To
The formal program ends at 6:00 PM.
You are welcome to stay back for another 30 minutes if you would like to.
Collect your program certificate.
Take photographs around the venue.
Speak with the facilitator.
Meet and interact with the other participants you shared the day with.
Or simply spend a little more time at the venue before you leave.
This part of the experience is completely optional.
Everything You Need. The Freedom to Use It Your Way.
During Urban Vipassana, you will have access to:
Meditation Cushions & Floor Seating
For those who prefer to meditate on the floor.
Comfortable Chairs
Because meditation does not require you to sit cross-legged.
Space to Rest
If your body needs a break, you may lie down quietly.
Outdoor Areas
Walk, sit outdoors or simply spend some time by yourself before returning.
Your Urban Vipassana Journal + Pen
Write extensively, occasionally or not at all. The journal is yours to use in whatever way helps you.
Earplugs
Available to help reduce external distraction.
Lunch, Herbal Teas & Light Refreshments
Provided during the program.
Your Facilitator
Your facilitator remains available throughout the day if an important question or concern genuinely needs to be addressed.
Is Urban Vipassana for You?
Urban Vipassana may be especially valuable if:
You feel stressed or anxious more often than you would like.
Your mind feels constantly occupied and you find it difficult to genuinely switch off.
You feel mentally overloaded or caught in cycles of overthinking and worry.
You know important areas of your life need attention, but rarely find the time or space to think about them clearly.
You want to understand yourself, your thoughts and your emotional patterns better.
You are curious about meditation—or already meditate—and want an opportunity to go deeper.
Led by Swapnil Kamat
Entrepreneur · Best-Selling Author · Teacher
Swapnil founded Work Better Training in 2008, building a company that trained over 1 million professionals across 600+ organisations and 90+ cities in Asia before its acquisition by upGrad in 2021.
He has facilitated programs for leaders from organisations including BCG, Deloitte, HDFC Bank and Mahindra & Mahindra.
He is the author of The Wisdom of Balance, a No. 1 Amazon eBook bestseller, and The Wisdom of Why.
At India Meditation Center, he makes meditation and practical wisdom simple to understand, experience and apply in everyday life.
More About SwapnilUrban Vipassana — Goa
Date
Sunday, 29 November 2026
Venue
The International Centre Goa, Dona Paula, Goa
Reporting Time
8:30 AM
Program Time
9:00 AM – 6:00 PM
Previous Meditation Experience
Not required
Language
English
Seats
Limited seats available
Program Fees
Standard Program Fee
₹15,000 + GST per person
Early Reservation Fee
₹12,500 + GST per person
Group Reservation Fee — 5 or More Participants
₹10,000 + GST per person
Includes the complete program, journal and materials, lunch, herbal teas and light refreshments.
Our Commitment to You
100% Money-Back Guarantee
Attend the complete Urban Vipassana experience and participate sincerely in the day.
If, at the end of the program, you do not feel you have gained something meaningful from the experience, we will refund 100% of your program fee.
No questions asked.
Full-day attendance is required to qualify for the guarantee.
Frequently Asked Questions
Is this the same as a traditional Vipassana retreat?
No.
Urban Vipassana is inspired by the principles of Vipassana and self-observation, but it is not intended to replicate a traditional multi-day Vipassana retreat.
It combines extended periods of silence and meditation with greater flexibility, guided reflection exercises and facilitated sessions that help you connect what you observe during the day with your everyday life.
Why is it called Urban Vipassana?
Because it brings the idea of stepping away from external distraction and turning your attention inward into a format designed for modern life.
It gives you sustained periods of silence, meditation and self-observation without requiring a multi-day retreat.
Do I need to be spiritual or religious to attend?
No.
You do not need to follow any particular religion, belief system or spiritual tradition.
The experience is centred on meditation, self-observation, reflection and understanding your own mind.
I have never meditated before. Can I attend?
Yes.
No previous meditation experience is required.
The opening session teaches you how to approach the practice before the immersive period begins.
Am I expected to meditate continuously during the immersive periods?
No.
You can move between meditation, walking, quiet reflection, journaling and rest.
The objective is not to sit still for the maximum possible amount of time.
The objective is to remain disconnected from everyday distractions and continue turning your attention inward.
Do I have to sit on the floor?
No.
Meditation cushions and floor seating are available, but comfortable chairs are also provided.
Can I go outside?
Yes.
Outdoor areas are available for quiet walks, reflection or simply sitting by yourself.
Can I write during the experience?
Yes.
You will receive an Urban Vipassana journal and pen.
Some of the guided exercises are specifically designed for reflection and journaling.
Will I have access to my phone?
No.
From 9:00 AM to 6:00 PM, you will not have access to your phone or any connected device.
Your devices will be safely deposited with our team at the beginning of the program and returned when the formal program ends at 6:00 PM.
What if there is an emergency at home?
An emergency contact number will be shared with you before the program.
If something genuinely urgent occurs, your family can contact our team and we will reach you immediately.
Can I speak to the facilitator during the experience?
The objective is to minimise unnecessary interaction during the immersive periods.
However, your facilitator remains available if an important question or concern genuinely needs to be addressed.
Is food included?
Yes.
A simple, wholesome lunch will be provided, along with herbal teas, water and light refreshments.
If you prefer, you are also welcome to bring your own lunch.
What should I wear?
Wear loose, comfortable clothing that allows you to sit, walk and rest comfortably throughout the day.
The program will take place in an air-conditioned, temperature-controlled room. Since people experience room temperature differently, we strongly recommend carrying a light jacket, sweater or shawl so that you can remain completely comfortable throughout the day.
Can I cancel my booking?
You can cancel at least seven days before the program for a full refund. Cancellations within seven days of the program are non-refundable, but you may transfer your place as explained below.
Can I transfer my place to someone else?
Yes. You can transfer your place to another person at no additional charge by informing our team at least 48 hours before the program. The new participant must meet the program’s participation requirements.
What happens if IMC cancels or reschedules the program?
If we cancel the program, you will receive a full refund. If we reschedule it, you can choose to attend on the new date or receive a full refund.
How is cancellation different from the money-back guarantee?
Cancellation applies when you decide not to attend.
Our money-back guarantee applies after you complete the program and everything we ask you to do. For Urban Vipassana, this includes attending the entire program until 6:00 PM and completing the assigned practices and exercises.
If, after completing the program, you do not feel you have gained something meaningful from the experience, we will refund 100% of your fees. No questions asked.
Is there a minimum age?
Urban Vipassana is designed for adults aged 18 and above.
What if I have accessibility or mobility requirements?
Please speak to our team before booking so we can understand your requirements and confirm the arrangements available at the venue.
Can my company pay for my participation?
Yes. Your company can pay for your participation, and we can bill the company directly. Please share your company’s billing details and any invoice requirements with our team before making payment.
One Day for Your Mind.
Most of us give our work our time.
We give our phones our attention.
We give our responsibilities our energy.
Urban Vipassana asks you to give one day to yourself.
To slow down.
To meditate.
To think.
To observe.
To question.
To understand.
And perhaps return to everyday life seeing yourself—and what really matters—a little more clearly.
URBAN VIPASSANA
Sunday, 29 November 2026
The International Centre Goa, E Borges Road, Dona Paula, Goa 403004
8:30 AM Reporting
9:00 AM – 6:00 PM
Early Reservation Fee: ₹12,500 + GST per person
100% Money-Back Guarantee
Limited seats available.