Eyes remain closed for thewhole meditation.
First stage 45minutes: Stand with your feet apart as wide as your
shoulders. Open your mouth and begin to take deep rapid breaths
into your chakras, your energy centers. Start with the lowest
center, the first chakra. Whenever you hear the bell, then move
your breathing up into the next chakra. Your breathing should
become more rapid and more gentle as you move upwards through
each of the chakras. Let your body be loose and relaxed. You can
move, shake, or do any slight movement that will support your
breathing. At the seventh chakra, you will hear three bells. Now
let your breathing turn and slowly fall back through all the
seven chakras down to the first again. You have about two minutes
to reach back to the first chakra. This cycle is repeated three
times. You will be guided through the meditation.
Second Stage 15 minutes: Sit down with your eyes closed, be
silent and watch whatever is happening
within.
Chakra Sound
This meditation uses vocal sounds made by the meditator along
with music to open and harmonize the chakras while bringing
awareness to them. The meditation can bring you into deep,
peaceful, inner silence either through making your own vocal
sounds or by just listening to and feeling the sounds within you.
This meditation can be done at any time.
First stage (45 minutes music): Stand, sit comfortably, or lie
down if you prefer. Keep your back straight and your body loose.
Breathe into your belly rather than your chest. The sounds should
be made with your mouth open and your jaw loose, keeping your
mouth open the whole time. Close your eyes and listen to the
music; if you wish, start making sounds in the first chakra. You
can make a single tone or you can vary the tone. Let the music
guide you; however, you can be creative with your own sounds.
While listening to the sound of the music or the sounds that you
make, feel the sounds pulsating in the very center of your
chakra, even if it seems to be imagination at first.
Osho has
suggested that we can use the imagination in "becoming attuned to
something that is already there". So keep doing the meditation
even if it feels like you may be imagining the chakras. With
awareness your imagination can lead you to an experience of the
inner vibrations of each center. After making sounds in the first
chakra, you will hear the tones change to a higher pitch - this
is the indication to listen and feel sounds in the second chakra.
If you wish, you can continue making sounds also. This process is
repeated all the way up to the seventh chakra.As you move from
chakra to chakra, let your sounds become higher in pitch. After
listening to and making sounds in the seventh chakra, the tones
will descend one at a time down through all the chakras. As you
hear the tones go down, listen and make sounds in each chakra.
Feel the inside of your body becoming hollow like a bamboo flute,
allowing the sounds to resonate from the top of your head down to
the very base of your trunk. At the end of the sequence, you will
hear a pause before the next sequence starts. This upward and
downward movement of sound will be repeated three times for a
total of approximately 45 minutes. After you have become familiar
with the meditation, you can add another dimension to it through
visualization. Be open to allowing visual images to appear in
your imagination as you focus on each chakra. There is no need to
create images, just be receptive to any which may come. The
images could be colors, patterns or scenes of nature. What comes
to your awareness may be visual, or it may be more natural for
you to have a thought rather than a visual image. For example,
you may think "gold" or you may see color in your
imagination.
Second stage (15 minutes silence): After the last sound sequence,
remain sitting or lying down in silence with closed eyes. Remain
in silence and don't focus on anything in particular. Allow
yourself to become aware of and watch whatever is happening
within. Be relaxed and remain a witness, not judging
it.
Devavani
Devavani is the divine voice which moves and speaks through the
meditator, who becomes an empty vessel, a channel. This
meditation is a Latihan of the tongue. It relaxes the conscious
mind so deeply that when done last thing at night, it is sure to
be followed by a profound sleep. There are four stages of 15
minutes each. Keep your eyes closed throughout.
First stage 15 minutes: Sit quietly, while the music is
playing.
Second Stage 15 minutes: Start making nonsense sounds, for
example "la...la...la," and continue until unfamiliar word-like
sounds arise. These words need to come from the unfamiliar part
of the brain used when a child, before words were learned. Allow
a gentle conversational intonation; do not cry or shout, laugh or
scream.
Third Stage 15 minutes: Stand up and continue to speak, allowing
your body to move softly in harmony with the sounds. If your body
is relaxed, the subtle energies will create a Latihan outside of
your control.
Fourth Stage 15 minutes: Lie down, be silent and
still.
The Secret of the Golden Flower
Osho
suggests that the best time to do this meditation is just on
waking in the morning, before getting out of bed and just before
falling asleep in the evening. He describes the meditation as
follows:
Simply lie down, as you are lying down in your bed, on your back.
Keep your eyes closed. When you breathe in, just visualize great
light entering from your head into your body, as if a sun has
just risen close to your head - golden light pouring into your
head. You are just hollow and the golden light is pouring into
your head, and going, going, going, deep, deep, and going out
through your toes. And when you breathe out, visualize another
thing: darkness entering through your toes, a great dark river
enterin through your toes, coming up, and going out through the
head. Do slow, deep breathing, so you can visualize. Go very
slowly. Let me repeat: Breathin in, let golden light come into
you through your head, because it is there that the golden light
is waiting. The golden light will help. It will cleanse your
whole body and will make it absolutely full of creativity. This
is male energy. Then when you exhale, let darkness, the darkest
you can conceive, like a dark night, riverlike, come from your
toes upwards - this is feminine energy, it will sooth you, it
will make you receptive, it will calm you, it will give you rest
- and let it go out of the head. Then inhale again, and golden
light enters in. Do it for twenty minutes early in the morning.
And the second best time is when you are going back to sleep, in
the night. Lie down on the bed, relax for a few minutes. When you
start feeling that now you are wavering between sleep and waking,
just in that middle, start the process again and continue for
twenty minutes. If you fall asleep doing it, it is best, because
the impact will remain in the subconscious and will go on
working. And after a three month period you will be surprised:
the energy that was constantly gathering at the muladhar, at the
lowest, the sex center, is no longer gathering there. It is going
upwards. Osho - The Secret of Secrets, Vol. 2
Dynamic
Dynamic Meditation lasts one hour and is in five stages. It can
be done alone, and will be even more powerful if it is done with
others. It is an individual experience so you should remain
oblivious of others around you and keep your eyes closed
throughout, preferably using a blindfold. It is best to have an
empty stomach and wear loose, comfortable clothing.
First stage 10 minutes: Breathe chaotically through the nose,
concentrating always on exhalation. The body will take care of
the inhalation. The breath should move deeply into the lungs. Be
as fast as you can in your breathing, making sure the breathing
stays deep. Do this as fast and as hard as you possibly can
– and then a little harder, until you literally become the
breathing. Use your natural body movements to help you to build
up your energy. Feel it building up, but don’t let go
during the first stage.
Second Stage 10 minutes: Explode! Express everything that needs
to be thrown out. Go totally mad. Scream, shout, cry, jump,
shake, dance, sing, laugh; throw yourself around. Hold nothing
back; keep your whole body moving. A little acting often helps to
get you started. Never allow your mind to interfere with what is
happening. Be total, be whole hearted.
Third Stage 10 minutes: With raised arms, jump up and down
shouting the mantra, “Hoo! Hoo! Hoo!” as deeply as
possible. Each time you land, on the flats of your feet, let the
sound hammer deep into the sex center. Give all you have; exhaust
yourself totally.
Fourth Stage 15 minutes: Stop! Freeze wherever you are, in
whatever position you find yourself. Don’t arrange the body
in any way. A cough, a movement – anything will dissipate
the energy flow and the effort will be lost. Be a witness to
everything that is happening to you.
Fifth Stage 15 minutes: Celebrate through dance, expressing your
gratitude towards the whole. Carry your happiness with you
throughout the day.
“This is a meditation in which you have to be continuously
alert, conscious, aware, whatsoever you do. Remain a witness.
Don’t get lost. While you are breathing you can forget. You
can become one with the breathing so much that you can forget the
witness. But then you miss the point. Breathe as fast as
possible, as deep as possible; bring your total energy to it but
still remain a witness. Observe what is happening as if you are
just a spectator, as if the whole thing is happening to somebody
else, as if the whole thing is happening in the body and the
consciousness is just centered and looking. This witnessing has
to be carried in all the three steps. And when everything stops,
and in the fourth step you have become completely inactive,
frozen, then this alertness will come to its peak.”
Osho
If where you meditate prevents you from making a noise, you can
do this silent alternative: Rather than throwing out the sounds,
let the catharsis in the second stage take place entirely through
bodily movements. In the third stage, the sound “Hoo”
can be hammered silently inside.
Gourishankar
This technique for the nighttime consists of four stages of 15
minutes each. The first two stages are preparation for the
spontaneous Latihan of the third stage. If the breathing is done
correctly in the first stage, the carbon dioxide formed in the
bloodstream will make you feel as high as Gourishankar (Mt.
Everest).
First stage 15 minutes: Sit with closed eyes. Inhale deeply
through the nose, filling the lungs. Hold the breath for as long
as possible; then exhale gently through the mouth, and keep the
lungs empty for as long as possible. Continue this breathing
cycle throughout this stage.
Second Stage 15 minutes: Return to normal breathing and with a
gentle gaze look at a candle flame or a flashing blue light. Keep
your body still
Third Stage 15 minutes: With closed eyes, stand up and let your
body be loose and receptive. Allow your body to move gently in
whichever way it wants. Don't do the moving, just allow it to
happen gently and gracefully.
Fourth Stage 10 minutes: Lie down with closed eyes, silent and
still.
Kundalini
Kundalini is one of Osho most popular and powerful
techniques.
Much Kundalini energy will be awakened in you. You will feel
alive with it, vibrating with it. After the energy has been
awakened, dancing is used to disperse the energy in order to
return it back to the universe. Then silence follows, stillness
follows.
First stage 15 minutes: With closed eyes let your whole body
shake.
Second Stage 15 minutes: Dance...any way you feel, and keep your
eyes closed.
Third Stage 15 minutes: Keep your eyes closed and be still,
sitting or standing...witnessing whatever is happening inside and
out.
Fourth Stage 15 minutes: Keeping your eyes closed, lie down and
be still.
Mandala
Osho Mandala Meditation is a powerful, cathartic
technique that creates a circle of energy for natural centering.
There are four stages of 15 minutes each.
First stage (15 minutes music): With open eyes run on the spot,
starting slowly and gradually. Bring your knees up as high as
possible. Breathing deeply and evenly will move the energy
within. Forget the mind and forget the body. Keep going.
Second stage (15 minutes music): Sit with your eyes closed and
mouth open and loose. Gently rotate your body from the waist,
like a reed blowing in the wind. Feel the wind blowing you from
side to side, back and forth, around and around. This will bring
your awakened energies to the navel center.
Third stage (15 minutes music): Lie on your back, open your eyes
and keeping your head still rotate your eyes in a clockwise
direction. Sweep them fully around in the sockets as if you are
following the second hand of a vast clock, but as fast as
possible. It is important that the mouth remains open and the jaw
relaxed, with the breath soft and even. This will bring your
centered energies to the third eye.
"The mind is a mandala, a circle. If you watch, you become aware
of the vicious circle of the mind. Again and again it brings the
same emotions - the same anger, the same hatred, the same greed,
the same ego. And you are just a victim. Becoming aware of the
mind, you break the circle, you are no more identified with the
mind." - Osho
Nadabrahma
An ancient Tibetan Buddhist technique that was originally done in
the very early hours of the morning. It is suggested that it
should be done either at night before going to sleep or during
the morning, when it should be followed by at least 15 minutes
rest.
First stage 30 minutes music: Sit in a relaxed position, with
eyes closed, lips together. Begin to hum, loudly enough to create
a vibration throughout the entire body. It should be loud enough
to be heard by others. You can alter pitch and inhale as you
please, and if the body moves allow it, providing that the
movements are smooth and slow. Visualise your body as a hollow
tube, an empty vessel, filled only with the vibrations of the
humming. A point will come when the humming occurrs by itself and
you become the listener. The brain is activated and every fiber
cleansed (it is particularly useful in healing).
Second Stage 15 minutes music: Move the hands, palms up, in a
circular outward motion. The right hand moves to its right, the
left to its left. Make these circles large, moving as slowly as
possible. At times the hands will appear not to be moving at all.
If needed, the rest of the body can move but also slowly and
silently. After 7 and a half minutes the music changes, move the
hands in the opposite direction; that is, with the palms down, in
circular motion inwards towards the body. Move the hands for
another 7 minutes and a half. As the hands move outward, imagine
giving to existence, and when they move inward, imagine receiving
from existence.
Third Stage 15 minutes silence: Lie down absolutely still and
quiet.
Nataraj
Nataraj is dance as a total meditation.
First stage 40 minutes music: Dance as if possessed. Let your
unconscious take over completely. Do not control your movements
or be a witness. Just be totally in the dance.
Second Stage 20 minutes silence: When the music stops, lie down
immediately, silent and still. Allow the vibrations of the dance
and the music to penetrate your most subtle layers.
Third Stage 5 minutes music: Dance, sing, rejoice in celebration
and thanksgiving.
No Dimension
This meditation, which originated from Gurdjieffian movements, is
a centering dance as well as a good preparation for whirling. It
lasts one hour and is in three stages.
First stage (30 minutes music): A six part movement repeated
continuously for 30 minutes. Stand with your hands on the belly.
Listening to the music, get into the rhythm of the breathing. 1.
Breathe in through the nose and bring the hands up to the heart.
While breathing out through the mouth move the right arm and foot
forward and let the left hand return to the belly. Then return to
the original stance.2. Repeat the breathing and movement with
left arm and foot moving forward, while the right hand returns to
the belly, and then return to theoriginal stance.3. Repeat the
breathing and movements with right arm and foot moving sideways
to the right, in a 90 degree turn.4. Repeat the breathing and
movements with left arm and foot moving sideways to the left, in
a 90 degree turn.5. Repeat the breathing and movements with right
arm and foot moving behind, in a 180 degree turn.6. Repeat the
breathing and movements with left arm and foot moving behind, in
a 180 degree turn.Remember always to move from the center (hara),
using the music to keep the correct rhythm. Movements should be
in a continuous flow and not automatic. The dance starts slowly
and builds up in intensity. If the body falls down by itself,
this is also fine.
Second stage (15 minutes music): Whirling. Turn counterclockwise
keeping the eyes open a little, arms stretched out with the right
palm turned upward and the left palm facing the ground. Breathe
normally and let the whirling take you over. If you feel
discomfort from whirling counterclockwise, you can change to
clockwise and reverse position of the hands. If a sensation of
nausea arises, focusing the eyes on the left hand or thumb can be
helpful. To end the whirling, slow down and allow the arms to
fold over the chest and heart.
Third stage (15 minutes silence): Lie down, preferably on the
belly, with eyes closed. Just go inside and allow witnessing to
happen.
No mind
This meditation can be done alone but it is better to do it
together with a group of friends. Find a place where you can make
a lot of noise and where you will not be disturbed. Try the
meditation for seven days at first. That will be a good time
period to experience the effects of the meditation. Then after
that you can continue it or repeat it as you feel to. It is
generally suggested that the Gibberish be done for 45 minutes to
an hour, followed by a period of silent Witnessing for 45 minutes
to an hour - but this timing is not mandatory. The Let-Go is to
be done just a few minutes at the end of the meditation. Have
someone to time it and use a drum to indicate the beginning of
each stage. The first part is gibberish. The word 'gibberish'
comes from a Sufi mystic, Jabbar. Jabbar never spoke any
language, he just uttered nonsense. Still he had thousands of
disciples because what he was saying was, "Your mind is nothing
but gibberish. Put it aside and you will have a taste of your own
being." To use gibberish, don't say things which are meaningful,
don't use the language that you know. Use Chinese, if you don't
know Chinese. Use Japanese if you don't know Japanese. Don't use
German if you know German. For the first time have a freedom --
the same as all the birds have. Simply allow whatever comes to
your mind without bothering about its rationality, reasonability,
meaning, significance -- just the way the birds are doing. For
the first part, leave language and mind aside. Allow yourself to
express whatever needs to be expressed within you. Throw
everything out. The mind thinks, always, in terms of words.
Gibberish helps to break up this pattern of continual
verbalisation. Without suppressing your thoughts, you can throw
them out - in Gibberish. Let your body likewise be expressive.
Awareness is always present - surrounded by your Gibberish, which
has to be taken out. That is your poison. So first throw out all
your rubbish, gibberish, insanity. Then the silence descends.
Have a taste of this tremendous silence. This is what I have
called the quantum leap from mind to no-mind. Everything is
allowed: sing, cry, shout, mumble, talk, whisper. But do not let
empty spaces happen. If you cannot find sounds to gibber with,
just say lalalala, but do not remain there doing nothing.
Likewise you can let your body do what it wants: jump, lay down,
sit, kick and so on. If you do this meditation with other people,
do not relate or interfere with them in any ways. Just stay with
what is happening to you and don't bother about what the others
are doing; they are all throwing out their garbage, if you listen
you may catch it, so it is better to mind your own business. Out
of this will arise the second part, a great silence in which you
have to close your eyes and freeze your body, all its movements,
gather your energy within yourself. Remain here and now. In the
third part ... relax your body and let it fall without any
effort, without your mind controlling. Just fall like a bag of
rice. Each segment will begin with the sound of a
drumbeat...
Shiva Netra
Shiva Netra (Shiva's eyes) is a meditation on the third eye. It
is made of three stages repeating three times, for a whole of six
stages of ten minutes each.
First stage (10 minutes music): Sit absolutely still, and watch a
blue light with a gentle and out of focus gaze.
Second stage (10 minutes music): Close your eyes and sway from
side to side. Be slow and gentle.
Repeat first and second stage three times.
Vipassana
Buddha's way was VIPASSANA - vipassana means witnessing. And he
found one of the greatest devices ever: the device of watching
your breath, just watching your breath. Breathing is such a
simple and natural phenomenon and it is there twenty-four hours a
day. You need not make any effort. Buddha discovered a totally
different angle: just watch your breath - the breath coming in,
the breath going out. There are four points to be watched.
Sitting silently just start seeing the breath, feeling the
breath. The breath going in is the first point. Then for a moment
when the breath is in it stops - a very small moment it is - for
a split second it stops; that is the second point to watch. Then
the breath turns and goes out; this is the third point to watch.
Then again when the breath is completely out, for a split second
it stops; that is the fourth point to watch. Then the breath
starts coming in again... this is the circle of breath. If you
can watch all these four points you will be surprised, amazed at
the miracle of such a simple process - because mind is not
involved. Watching is not a quality of the mind; watching is the
quality of the soul, of consciousness; watching is not a mental
process at all. When you watch, the mind stops, ceases to be.
Yes, in the beginning many times you will forget and the mind
will come in and start playing its old games. But whenever you
remember that you had forgotten, there is no need to feel
repentant, guilty - just go back to watching, again and again go
back to watching your breath. Slowly slowly, less and less mind
interferes. And when you can watch your breath for forty-eight
minutes as a continuum, you will become enlightened. You will be
surprised - just forty-eight minutes - because you will think
that it is not very difficult... just forty-eight minutes! It it
is very difficult. Forty-eight seconds and you will have fallen
victim to the mind many times. Try it with a watch in front of
you; in the beginning you cannot be watchful for sixty seconds.
In just sixty seconds, that is one minute, you will fall asleep
many times, you will forget all about watching - the watch and
the watching will both be forgotten. Some idea will take you far
far away; then suddenly you will realize... you will look at the
watch and ten seconds have passed. For ten seconds you were not
watching. But slowly slowly - it is a knack; it is not a
practice, it is a knack - slowly slowly you imbibe it, because
those few moments when you are watchful are of such exquisite
beauty, of such tremendous joy, of such incredible ecstasy, that
once you have tasted those few moments you would like to come
back again and again - not for any other motive, just for the
sheer joy of being there, present to the breath. Remember, it is
not the same process as is done in yoga. In yoga the process is
called PRANAYAM; it is a totally different process, in fact just
the opposite of what Buddha calls vipassana. In pranayam you take
deep breaths, you fill your chest with more and more air, more
and more oxygen; then you empty your chest as totally as possible
of all carbon dioxide. It is a physical exercise -- good for the
body but it has nothing to do with vipassana. In vipassana you
are not to change the rhythm of your natural breath, you are not
to take long, deep breaths, you are not to exhale in any way
differently than you ordinarily do. Let it be absolutely normal
and natural. Your whole consciousness has to be on one point;
watching. And if you can watch your breath then you can start
watching other things too. Walking you can watch that you are
walking, eating you can watch that you are eating, and
ultimately, finally, you can watch that you are sleeping. The day
you can watch that you are sleeping you are transported into
another world. The body goes on sleeping and inside a light goes
on burning brightly. Your watchfulness remains undisturbed, then
twenty-four hours a day there is an undercurrent of watching. You
go on doing things... for the outside world nothing has changed,
but for you everything has changed. Osho: Dhammapada, The Way of the Buddha Vol.5 #1
Whirling
Sufi Whirling is one of the most ancient techniques, one of the
most forceful. It is so deep that even a single experience can
make you totally different. Whirl with open eyes, just like small
children go on twirling, as if your inner being has become a
center and your whole body has become a wheel, a potter's wheel,
moving. You are in the center but the whole body is moving.
It is recommended that no food or drink be taken for three hours
before whirling. It is best to have bare feet and wear loose
clothing. The meditation is divided into two stages, whirling and
resting. There is no fixed time for whirling-it can go on for
hours-but it is suggested that you continue for at least an hour
to get fully into the feeling of the energy whirlpool.
The whirling is done on the spot in an anti-clockwise direction,
with the right arm held high, palm upwards, and the left arm low,
palm downwards. People who feel discomfort from whirling
anti-clockwise can change to clockwise. Let your body be soft and
keep your eyes open, but unfocused so that images become blurred
and flowing. Remain silent. For the first 15 minutes, rotate
slowly. Then gradually build up speed over the next 30 minutes
until the whirling takes over and you become a whirlpool of
energy-the periphery a storm of movement but the witness at the
center silent and still. When you are whirling so fast that you
cannot remain upright, your body will fall by itself. Don't make
the fall a decision on your part nor attempt to arrange the
landing in advance; if your body is soft you will land softly and
the earth will absorb your energy. Once you have fallen, the
second part of the meditation starts. Roll onto your stomach
immediately so that your bare navel is in contact with the earth.
If anybody feels strong discomfort laying this way, he should lie
on his back. Feel your body blending into the earth, like a small
child pressed to the mother's breasts. Keep your eyes closed and
remain passive and silent for at least 15 minutes. After the
meditation be as quiet and inactive as possible. Some people feel
nauseous during the Whirling Meditation, but this feeling should
disappear within two or three days. Only discontinue the
meditation if it persists.
