needs to be done;
just be a witness, looking at the traffic of the mind.
witnessing simply means
a detached observation,
that’s the whole secret of
meditation. ( Osho )
Find a comfortable
place to sit for 45 to 60 minutes. It is important to sit with your back
and head straight. Your eyes should be closed and the body as still as
There is no special breathing technique; ordinary, natural breathing is
fine. Vipassana is based on the awareness of the breath, so the rise and
fall of each breath should be watched.
Vipassana is not concentration and it is not an objective to remain watching
the breathing for a whole hour. When thoughts and feelings or sensations
arise, simply allow the attention you go to them. Whatever comes up can
be watched as clouds passing in the sky- you neither cling nor reject.
Whenever there is a choice of what to watch, return to awareness of breathing.
Remember, nothing special is meant to happen. There is nothing to figure
Nadabrahma is an old
Tibetan technique which was originally done in the early hours of the
morning. The meditation lasts one hour, and there are three stages.
30 minutes music
Sit in a relaxed position with eyes closed and lips together. Start humming,
loudly enough to be heard by others and create a vibration throughout
You can visualize a hallow tube or an empty vessel, filled only with the
vibrations of the humming. A point will come when the humming continues
by itself and you become the listener. There is no special breathing and
you can alter the pitch or move your body smoothly and slowly if you feel
15 minutes music:
The second stage is divided into two 7 1/2 minute sections. For the first
half, move the hands, palms up, in an outward circular motion. Starting
at the navel, both hands move forwards and then divide to make two large
circles mirroring each other left and right.
The movement should be slow that at times there will appear to be no movement
at all. Feel that you are giving energy outwards to the universe.
After 7 1/2 minutes turn the hands, palms down, and start moving them
in the opposite direction. Now the hands will come together towards the
navel and divide outwards to the sides of the body. Feel that you are
taking energy in. As in the first stage, don’t inhibit any soft,
slow movements of the rest of your body.
Sit or lie absolutely quit and still.
Keep your eyes closed during the meditation.
is being with yourself and compassion is overflowing with that being
( Osho )
It consists of four
stages of 15 minutes each.
First stage: 15 minutes
Be loose and let your whole body shake, feeling the energies moving up
from your feet. Let go everywhere and become the shaking. Your eyes may
be open or closed.
Second stage: 15 minutes
Dance… any way you feel, and let the whole body move as it wishes.
Third stage: 15 minutes
Close your eyes 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.
information about Osho, his books, tapes and CD contact:
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London SW1A 1HA, Tel: 0171 9251900, Fax: 0171 925 1901