Meditations

Chakra Breathing

Eyes remain closed for the whole 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 entering 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: Breathing 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, river like, 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. Visualize your body as a hollow tube, an empty vessel, filled only with the vibrations of the humming. A point will come when the humming occurs 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 the original 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.

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.