Punna Dhamma

Dhammapunna(Pune City) and Dhammānanda(Markal)

Offering courses in Vipassana Meditation as taught by S.N. GOENKA in the tradition of Sayagyi U Ba Khin

About MITRA Upakram

What is MITRA Upakram?

MITRA Upakram is an initiative of Government of Maharashtra to facilitate wholesome mental growth of school children. MITRA Upakram, which is the project name to inculcate Right Awareness aspires to cover 2.5 crore school children and 6 Lac school teachers from all schools in Mahrashtra. MITRA, which stands for MIND IN TRAINING for RIGHT AWARENESS also means DOST in Hindi Language or FRIEND in English.

Right Awareness, which is the essence of MITRA, is awareness of natural respiration. This means that participants learn to observe the natural normal incoming breath and outgoing breath by focusing their attention at the entrance of their nostrils. They simply observe their natural breath without trying to change, correct or control the flow of the breath and without any imaginations or evaluations. In this way, they experience the initial steps of Self-Awareness. This truly scientific technique leads’ to Right Awareness and then further to Right Concentration. The technique is known as ANAPANA. ‘Ana’ means incoming breath and ’Apana’ means out going breath. Anapana can be practiced at and by one & all without any constrain or restriction of caste, creed, religious belief & faith, gender or age.

A simple format of delivery has been designed with the support of Vipassana Research Institute (VRI), where after an initial training of 70 mins, the school children can practice this technique daily for 10 mins before starting of school and repeat the practice for 10 mins before leaving for home. At least one teachers in each schools is to be trained as MITRA Teacher to carry out schools level trainings & daily practice which the main activity of the MITRA Project.

MITRA Upakram provides an education and a methodology which can liberate the Mind from blocks, obstructions & barriers. These blocks & barriers, like Fears & Phobias, anxiety & uncertainity, anger& hatred, restlessness & lack of concentration, self doubts & lack of confidence, laziness, greed, etc. come in our way of realizing our true potential and a Happy, peaceful and satisfying life .

With regular practice within a few days, the school children as well as the teachers start noticing transformation in them as their blocks/ obstructions & barriers start dissolving . They are able to experience enhanced concentration, improved memory, self confidence, creativity, productivity, effectiveness and more peace, Joy-happiness and compassion for others.

All primary & secondary schools in Maharashtra , and are covered under this Program. All students from 5th to 10th standard & all teachers are to participate in this Program.

At least one teacher per schools is to be trained as to carry out schools level trainings & daily practice which the main activity of the MITRA Project.

Government resolutions & Guidelines.

The Government of Maharashtra has issued circulars, notifications and Govt Resolutions ( GR) link from time to time for Education & other all concerned Departments like Social welfare/ Tribal development/ Women & child welfare. These departs have also issued their circulars, notifications and Govt Resolutions ( GR) for their officers. The Government has defined a clear structure with committeesat state/ district/ Taluka-Tahsil & school levels , their tasks & responsibilities are also defined in the circular. For More details see GR dated 27 Jan 2012 MPSP( Maharashtra praathamik ShikshaNa Parishad) is appointment of Nodal agency see GR dated 18/4/2013 Officers responsible at district/ Taluka-Tahsil & block-Kendra levels for effective implantation of MITRA Project are also specified. For More details see GR dated 1 Nov 2012 &5/1/13

How to implement MITRA Upakram In school?

For starting MITRA program in School it is essential to have is a Certified MITRA Teachers or at least an Assistant MITRA Teachers as the Program Resource Person

  • is school teachers who has completed a 12 day Vipassana and MITRA Anapana Orientation & Training residential course conducted by VRI or other Vipassana centers .
  • is School teacher who is still to completed the Vipassana course conducted by VRI may but has completed MITRA Anapana Orientation & Training session. That teacher is expected to complete 10 day Vipassana in the same academic year.

A school level MITRA The suggested committee structure is
Chairman: Head Master
Secretary: MITRA Teacher

  • 2 Parents from Parent Teacher Committee
  • 2 Local Vipassana Representative
  • 1 Male and Female Student

    Approx time 3 hours
  • Introduction to MITRA 5 minutes
  • Discourse for parent and teachers: 55 minutes audio CD.
  • Introduction of Anapana which will be taught to students: 70 minutes audio tracks.
  • Practice session for 10 mins
  • Planning & Making Arrangements for Training of students & daily practice

  • Session I – Introduction 16 min
    1. For students from 5th to 8th standard : Folder 1
    2. For students of 9th and 10th standard : Folder 2
  • Session II -Practice session I:13 min.
  • Session III – Practice session II:15 min.
  • Session IV – Discourse & Metta:19 min.
  • Session V – Practice session:10 min.
  • After each session the break of 1 or 2 minutes may be given. However, students should not be allowed to leave there seats.

    • After completion of initial Anapana Training, daily practice should be started with the students. School teachers, headmaster, staff must also participate.
    • This daily practice has to be done for 10 mins when the schools starts during assembly after National anthem and 10 mins when schools ends before students leave for home.
    • For 10 mins practice, tracks are provided in the training CD, which may be played through a CD player, or copied on the mobile phones/ PC and played via them.
    • In schools where centralized Public Announcement audio system with speaker in each class room/ corridor is available, practice can be in classrooms immediately after national anthem and before closure of school. The Anapana practice sound track can be stored in a mobile phones of teachers & used for daily practice in classrooms.

    The schools committee to check the at least once every semester the changes/benefits to the students & assess the effectiveness of the program.