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Vipassana Meditation

Nothing 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 possible.
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 out.


Active Meditations 


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 your body.
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 to.

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.

15 minutes silence
Sit or lie absolutely quit and still.
Keep your eyes closed during the meditation.



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.

For more information about Osho, his books, tapes and CD contact:
Osho International, 24 St. James’s
London SW1A 1HA, Tel: 0171 9251900, Fax: 0171 925 1901



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The Institute for Health & Happiness programs and services as well as all information on our web pages are educational in nature, not medical advice, and not intended to take the place of personalized medical counselling, diagnosis and treatment.