This meditation is a fast, intense and thorough way to break old, ingrained patterns in the bodymind that keep one imprisoned in the past, and to experience the freedom, the witnessing, silence and peace that are hidden behind those prison walls.

The meditation is meant to be done in the early morning, when “the whole of nature becomes alive, the night has gone, the sun is coming up and everything becomes conscious and alert.”

You can do this meditation alone, but to start with it can be helpful to do it with other people. It is an individual experience, so remain oblivious of others around you. Wear loose, comfortable clothing.

The meditation is to be done with its specific OSHO Dynamic Meditation music, which indicates and energetically supports the different stages.
For the music availability, see below.

Instructions:
The meditation lasts one hour and has five stages. Keep your eyes closed throughout, using a blindfold if necessary.

This is a meditation in which you have to be continuously alert, conscious, aware, whatsoever you do. Remain a witness. And when – in the fourth stage – you have become completely inactive, frozen, then this alertness will come to its peak.

First Stage: 10 minutes
Breathing chaotically through the nose, let breathing be intense, deep, fast, without rhythm, with no pattern – and concentrating always on the exhalation. The body will take care of the inhalation. The breath should move deeply into the lungs. Do this as fast and as hard as you possibly can 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! … Let go of everything that needs to be thrown out. Follow your body. Give your body freedom to express whatever is there. Go totally mad. Scream, shout, cry, jump, kick, 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. Consciously go mad. Be total.

Third Stage: 10 minutes
With arms raised high above your head, 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 completely.

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! With music and dance express whatsoever is there. Carry your aliveness with you throughout the day.

Note:

If your meditation space prevents you from making 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, and the fifth stage can become an expressive dance.

Osho explains about this meditation:

“Remain a witness. Don’t get lost. It is easy to 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 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.”

“It takes time – at least three weeks are needed to get the feel of it, and three months to move into a different world. But that too is not fixed. It differs from individual to individual. If your intensity is very great, it can even happen in three days.”

This meditation is best done at sunset or in the late afternoon. Being fully immersed in the shaking and dancing of the first two stages helps to “melt” the rocklike being, wherever the energy flow has been repressed and blocked. Then that energy can flow, dance and be transformed into bliss and joy. The last two stages enable all this energy to flow vertically, to move upward into silence. It is a highly effective way of unwinding and letting go at the end of the day.

The meditation is to be done with its specific OSHO Kundalini Meditation music, which indicates and energetically supports the different stages.
For the music availability, see below.

Instructions:
The meditation lasts one hour and has four stages. The meditation is over when you hear three gong beats.

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.
Your eyes may be open or closed.

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.



Note:
In the fourth stage you may choose to remain sitting if you wish.



Some suggestions from Osho for this meditation:

The first stage:
“If you are doing the Kundalini Meditation, allow the shaking – don't do it! Stand silently, feel it coming, and when your body starts a little trembling, help it, but don't do it! Enjoy it, feel blissful about it, allow it, receive it, welcome it, but don't will it.
“If you force, it will become an exercise, a physical exercise of the body. Then the shaking will be there, but just on the surface. It will not penetrate you. You will remain solid, stonelike, rocklike within. You will remain the manipulator, the doer, and the body will just be following. The body is not the question, you are the question.
“When I say shake, I mean your solidity, your rocklike being should shake to the very foundations, so it becomes liquid, fluid, melts, flows. And when the rocklike being becomes liquid your body will follow. Then there is no shaker, only shaking; then nobody is doing it, it is simply happening. Then the doer is not.
“Enjoy it, but don't will it. And remember, whenever you will a thing you cannot enjoy it. They are reverse, opposites; they never meet. If you will a thing you cannot enjoy it, if you enjoy it you cannot will it .”

“If you shake your body rightly for fifteen minutes, with total feeling, then all the repressed energy will begin to manifest and flow.”

The second stage:
“Dance with joy because the more blissful you are, the more the energy moves upward; the more the energy moves upward, the more blissful you become.”

The third stage:
“It is useful to sit, so that the whole body disappears and only the spine remains. The energy moves upward through the spine and all the energy gathers in the spine.

Every circle contains a center. In the first three stages of this energetic and powerful technique, centering is the aim, through the creation of a circle of energy. Then, in the fourth stage, the relaxation.

The meditation is to be done with its specific OSHO Mandala Meditation music, which indicates and energetically supports the different stages.
For the music availability, see below.

Instructions:
The meditation lasts one hour and has four stages. The meditation is over when you hear three gong beats.

First Stage: 15 minutes
With your eyes open run on the spot, bringing your knees up as high as possible. Start slowly, then gradually get faster and faster.* Let your breathing be deep and even. Keep going.
This will get the energy moving inside.

Second Stage: 15 minutes
Sit down with eyes closed, mouth open and loose. Let your body sway from the waist, like a reed blowing in the wind – from side to side, back and forth, around and around, just as it happens.
This will gather your awakened energies at the navel center.

Third Stage: 15 minutes
Lie on your back, keeping your head still. Open your eyes and rotate them in a clockwise direction. Sweep them fully around in the sockets, as if you are following the second hand of a vast clock. Start slowly, then gradually turn your eyes faster and faster. Let your mouth remain open and the jaw relaxed, with soft and even breathing.
This will bring your centered energies to the third-eye center.

Fourth Stage: 15 minutes
Close your eyes and be still.

* If you find jogging is excessively difficult, you can lie on your back and cycle with your legs instead.

Nataraj is the energy of dance. This is dance as a meditation, where all inner division disappears and a subtle, relaxed awareness remains.

The meditation is to be done with its specific OSHO Nataraj Meditation music, which indicates and energetically supports the different stages.
For the music availability, see below.

Instructions:
The meditation lasts 65 minutes and has three stages.

First Stage: 40 minutes
With eyes closed, dance as if possessed. Let your unconscious take over completely. Do not control your movements or be a witness to what is happening. Just be totally in the dance.

Second Stage: 20 minutes
Keeping your eyes closed, lie down immediately. Be silent and still.

Third Stage: 5 minutes
Dance in celebration and enjoy.



Some suggestions from Osho for this meditation:
“Forget the dancer, the center of the ego. Become the dance. That is the meditation. Dance so deeply that you completely forget that you are dancing and begin to feel that you are the dance. The division must disappear; then it becomes a meditation. If there is division, then it is an exercise: good, healthy, but it cannot be said to be spiritual. It is just a simple dance. Dance is good in itself. As far as it goes, it is good. After it, you will feel fresh, young. But it is not yet meditation. The dancer must go, until only the dance remains.
“Don’t stand aside, don’t be an observer – participate!
“And be playful. Remember this word playful. With me, it is very basic.”

“Dance is one of the deepest meditations possible, for the simple reason that when dance reaches to its climax the dancer disappears. There is only dance – there is nobody dancing.”

"If you can dance in such a way that only the dance remains and the dancer disappears, one day suddenly you will see the dancing has also disappeared. And then there is an awareness that is not of the mind and not of the ego. In fact, that awareness cannot be practiced; something else has to be done as a preparation, and that awareness comes to you. You have just to become available for it."

This active centering meditation is based on Sufi techniques, further developed and expanded by Osho. Using the breath and a series of coordinated body movements followed by whirling, your energy becomes centered in the hara, the “life energy” center below the navel. From there you can watch the mind and experience awareness and wholeness – the body moving in all directions, the center unmoving.

The meditation is to be done with its specific OSHO No-Dimensions Meditation music, which indicates and energetically supports the different stages.
For the music availability, see below.

Instructions:
The meditation lasts one hour and has three stages. In the first two stages the eyes are open but not focused on anything in particular. In the third stage the eyes are closed. The meditation is over when you hear three gong beats.

First stage: 30 minutes
This is a six-part movement sequence, repeated continuously and accompanied by the sound “Shoo” rising from your navel to your throat. The sound helps your movements to become more free and easy as the meditation progresses. Make the movements and sounds with a loving heart and a centered awareness.
Begin by standing in one place, left hand on the heart center and right hand on the hara or navel center – until a bell rings and signals the start of the movement sequence:
Move both hands onto the hara, the backs of the hands touching together, pointing downward.
Breathing in through the nose, bring the hands up to the heart center.
Breathing out with the sound “Shoo” move your left hand back down to the hara, and at the same time move your right arm forward (palm down) and move your right foot forward one step.
Return to the original position with both hands on the hara.

Repeat this same movement with the left arm and foot forward.
Return to the original position with both hands on the hara.

Repeat this movement with the right arm and foot now turning 90° sideways to the right.
Return to the original position with both hands on the hara.

Repeat this movement with the left arm and foot now turning 90° sideways to the left.
Return to the original position with both hands on the hara.

Repeat this movement with the right arm and foot now turning 180° clockwise to the right.
Return to the original position with both hands on the hara.

Repeat this movement with the left arm and foot now turning 180° counter-clockwise to the left.
Return to the original position with both hands on the hara.
The hips and eyes always face the direction of the hand movement. Use graceful movements in a continuous flow, in rhythm with the music. This stage of the meditation starts slowly and builds up in intensity. While the music gradually becomes faster, the stillness of the center becomes more evident.
If you are doing this as a group you may get out of synchronicity with the others. When that happens, simply get back into the same rhythm as everyone else.
This stage is over when the music comes to a stop.

Second stage: 15 minutes
With arms folded across your chest for a few moments bow down, in loving gratitude to existence and to yourself.
Once the tempo of the music changes, begin whirling to the left or to the right, whichever feels best. If you whirl to the right, start with the right foot and right arm to the right and extend the left arm in the opposite direction. While you are whirling you can change your hands to any position that feels good to you. Whirl just like small children go on twirling.
If you have not whirled before, start out very slowly; once your mind and body get attuned to the movements the body will naturally go faster. If you get dizzy, it is okay to stop for a moment and then start again. To end the whirling, slow down with the music and again fold your arms across your heart center.

Third stage: 15 minutes
Lie down on the belly, eyes closed, allowing all the energy you have gathered to flow through you. If you find it uncomfortable to lie on the belly, lie on the back. There is nothing to do, just be.

Nadabrahma is the humming meditation – through humming and hand movements, conflicting parts of you start falling in tune, and you bring harmony to your whole being. Then, with body and mind totally together, you “slip out of their hold” and become a witness to both. This watching from the outside is what brings peace, silence and bliss.

The meditation is to be done with its specific OSHO Nadabrahma Meditation music, which indicates and energetically supports the different stages.
For the music availability, see below.

Instructions:
The meditation lasts one hour and has three stages. The meditation is over when you hear three gong beats.
Your eyes remain closed throughout.

First Stage: 30 minutes
Sit in a relaxed position with eyes closed and lips together. Start humming, loud enough to be heard by others – and create a vibration throughout your body. You can visualize a hollow 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 it.

Second Stage: 15 minutes
The second stage is divided into two 7½-minute sections.
For the first half move the hands, palms up, in an outward circular motion. Starting at the navel, both hands move forward and then divide to make two large circles mirroring each other left and right. The movement should be so slow that at times there will appear to be no movement at all. Feel that you are giving energy outward to the universe.
When the music changes after 7½ minutes, turn the hands palms down and start moving them in the opposite direction. Now the hands will come together toward the navel and divide outward 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.

Third Stage: 15 minutes
Now stop the hand movements and just sit relaxed.



A reminder by Osho for this meditation:
“So in Nadabrahma, remember this: let the body and mind be totally together, but remember that you have to become a witness. Get out of them, easily, slowly, from the back door, with no fight, with no struggle.”

This technique, for the nighttime, consists of four stages of fifteen minutes each.

The Evening Meeting is the time when everyone can dance and celebrate and then sit silently.

About the Evening Meeting Osho says:

"Every night, these few moments are the most valuable in your life. Every evening, when so many living buddhas gather here, this place becomes the most important in the whole world. Because nowhere are so many people meditating together - digging so deep that they can find the very life source, the eternity, the deathlessness."

And:

"That which cannot be said has to be experienced. This is a great experience of getting into the inner space. Something is experienced in this gathering which no one has been able to define. This is the highest peak of the whole day's working, meditating or doing groups." Osho

The meeting starts with 20 minutes of high-energy music for dancing with totality by yourself, “a wild celebration of energy.” Let the energy of celebration build up inside you. Don’t waste this energy in shouting or whistling or looking around at others. This period of dancing includes shouts of “OSHO” three or four times, and ends with three shouts of “OSHO.”

As Osho describes this sound: “It is a sound without meaning. It is simply using sound to reach soundless silence.”

The raising of the hands to the stars indicates the longing for higher consciousness. It “should be really sharp. And to make it sharp your hand has to be there!”

“It goes just like a sword. It all depends with how much intensity, urgency, totality, you do it.
It is not a mantra. It is simply using sound to reach the soundless silence.”
“It has to be said exactly like the lion’s roar, which comes from the belly. It is not just from your tongue – not even from your throat or your heart. It hits just under your navel. That’s where you are coming from. The life center is just under your navel, two inches under the navel.
You have to watch from what source it is coming. You have to go inward to that source.
It not only hits your center, your very being, it also brings in you a tremendous feeling of joy, laughter, dance. It is celebration.” Osho

And:
“You have to watch from what source it is coming. You have to go inward to that source.
So every night before the meeting, I help to show you the way without saying anything. Then in the meditation you are amazed that this is the same path. And as I leave, I remind you again of your origin.

“A sound that can thrill each fiber and cell of your being can give you a dancing quality; it can give you a music unheard, a life that was asleep. An authentic sound penetrates so deep that you cannot remain asleep.”

And:

The sound… not only hits your center, your very being, it also brings in you a tremendous feeling of joy, a laughter, a dance. It is celebration.

About this period before sitting down, Osho explains, “The more total people are beforehand, the deeper the silence will go in the meditation.”

The three shouts of OSHO are followed by sitting silent . This begins with intermittent pieces of Indian music, up until three “explosive” drumbeats. The sitting silently then continues through the Osho Talk on video until the Gibberish and Let-Go. Osho has described the shouts of OSHO, the sudden interruptions of the Indian music as “stop exercises.”

About the unexpected gaps during his speaking, Osho describes how the TV interviewers would keep asking him to give byte size answers to their questions: “Why can't you speak like everybody else? Why do you suddenly become silent? You speak a word and then you leave a gap.” He explains:

“I said, ‘This is the way I am going to speak, because it is a question not only of speaking, it is a question of giving moments of meditation to the people who are listening to me.
"’While I am speaking they are engaged, their minds are filled with me. When suddenly I stop for a moment, their minds also stop, waiting.... And those are the most beautiful moments, when they have a taste of meditation without knowing that they are meditating.’"
Osho, The Sword and the Lotus, Talk #24

About the Evening Meeting Osho says:

"Every night, these few moments are the most valuable in your life. Every evening, when so many living Buddhas gather here, this place becomes the most important in the whole world. Because nowhere are so many people meditating together - digging so deep that they can find the very life source, the eternity, the deathlessness."

The Art of Listening

The art of meditation
Is the art of listening
With your total being


"If one can learn how to listen rightly, one has learned the deepest secret of meditation."

The essential function of the Osho talks is to provide an easily accessible way of learning this art of listening. An opportunity to experience, "silence with no effort," the key to bringing sharpened awareness to your daily life.

Whether you want to listen quietly at home, or while sitting on the train to work, or sitting in the park, never has meditation been more simple, or more widely available to anyone anywhere.