Mandala Meditation

This is another powerful technique that creates a circle of energy, resulting in a natural centering. There are four stages of 15 minutes each.

First Stage: 15 minutes
With open eyes run on the spot, starting slowly and gradually, getting faster and faster. 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
Sit with your eyes closed and mouth open and loose. Gently rotate your body from the belly, 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
Lie on your back, open your eyes and with the head still, 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, 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 centering energies to the third eye.


Fourth Stage: 15 minutes

Close your eyes and be still.

Kundalini Meditation

This meditation lasts for one hour and has four stages, three with music, and the last without.

Kundalini acts like an energetic shower, softly shaking you free of your day and leaving you refreshed and mellow.

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.

“Allow the shaking; don’t do it. Stand silently, feel it coming and when your body starts 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 bodily, physical exercise. Then the shaking will be there but just on the surface; it will not penetrate you. You will remain solid, stone-like, rock-like 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 rock-like being should shake to the very foundations so that it becomes liquid, fluid, melts, flows. And when the rock-like being becomes liquid, your body will follow. Then there is no shake, only shaking. Then nobody is doing it; it is simply happening. Then the doer is not.” Osho


Second Stage: 15 minutes
Dance, any way you feel, letting the whole body move as it wishes. Again, your eyes can be open or closed.


Third Stage: 15 minutes
Close your eyes and be still, sitting or standing, observing, witnessing, whatever is happening inside and out.



Fourth Stage: 15 minutes
Keeping your eyes closed, lie down and be still.

- A Sunset Meditation
- The Eyes Can Be Close Or Open During The First 2 Steps Of The Meditation, The Rest With Eyes Closed
- 80 % Of The Energy Is Lost Through The Eyes
- To Better Understand Listen To The Discourses About The Dynamic Meditation, There It Is Explained Also The Kundalini Meditation Technique.
- To View Short Videos About These Meditations And Other Info Www.Osho.Com

Gourishankar Meditation

This technique, for the nighttime, consists of four stages of fifteen 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: 15 minutes

Lie down with closed eyes, silent and still.

Osho Dynamic Meditation

The most active of the Osho techniques, Osho Dynamic Meditation is best done at sunrise. Osho Dynamic Meditation is an individual experience so you should remain oblivious of others around you. If possible, keep your eyes closed throughout, or you can use a blindfold. It is best to have an empty stomach and wear loose, comfortable clothing.
“This is a meditation in which you have to be continuously alert, conscious, aware... Don’t get lost. Observe what is happening as if you are just a spectator, as if the whole thing is happening to somebody else...” – Osho.

First stage: 10 minutes
Breathing rapidly in and out through the nose , concen- trate always on the exhalation. The breath should move deeply into the lungs, and the chest expands with each inhalation. Be as fast as you can in your breathing, making sure breathing stays deep. Do this as totally as you possibly can; without tightening up your body, make sure neck and shoulders stay relaxed. Continue on until you literally become the breathing, allowing breathto be chaotic (that means not in a steady, predictable way). Once your energy is moving, it will begin to move your body. Moving your arms and body in a natural way will help your energy to rise. Feel your energy building up; don't let go during the first stage and never slow down.

Second stage: 10 minutes
Follow your body. Give your body freedom to express whatever is there ... EXPLODE! ... Let your body take over. Let go of everything that needs to be thrown out. Go totally mad... Sing, scream, laugh, shout, cry, jump, shake, dance, kick, and 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. Remember to be total with your body.

Third stage: 10 minutes
Leaving your shoulders and neck relaxed, raise both arms as high as you can without locking the elbows. With raised arms, jump up and down shouting the mantra HOO!...HOO!...HOO! as deeply as possible, coming from the bottom of your belly. Each time you land on the flats of your feet (making sure heels touch the ground), let the sound hammer deep into the sex center. Give all you have, exaust yourself completely.

Fourth stage: 15 minutes
Stop! Freeze where 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 through-out the day.

Osho Chakra Sounds Meditation

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 Chakra Sounds
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

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.

'Music is a very subtle meditation. The seven notes of music are concerned with the seven chakras of the body and each chakra has its own note. If you concentrate on that chakra, you will start hearing that note arising within your body. The second chakra has two notes, the third, three. One is important, the other two are just part of it but create a harmony. It goes on becoming a greater harmony, rising higher with each chakra. On the seventh chakra it is an orchestra.
Each chakra has its own form, its own music, its own taste, its own smell. The deeper you move inside yourself, the more you find the whole world, because if it is not within you, you cannot see it without either. Something is needed to correspond.' Osho

Osho Chakra Breathing Meditation

Chakra Breathing meditation can help you to become aware of and experience each of the seven chakras. This meditation is active and uses deep rapid breathing and body movement, accompanied by musical sounds to open and bring awareness and vitality to the chakras.

First stage: 45 minutes
Stand with your feet shoulder- width apart. Let your body be loose and relaxed. Close your eyes and with mouth open breathe deeply and rapidly into the first chakra. Imagine the inhalation travelling to the pelvic region of the body, where the first chakra is located. Exhale rapidly.
Breathe into the first chakra until you hear a bell, which indicates to start breathing into the second chakra. Each time you hear a bell, move this deep rapid breathing up to the next chakra. As you breathe up from chakra to chakra, your breathing should become more rapid and more gentle, so that you are taking about twice as many breaths in the seventh chakra as you were in the first. You can move, shake, tilt, stretch, or do any slight move-ment that will support the breathing but the feet should remain in one spot.
Allow your feet, knees, hips and other joints to become like springs so that once you set the breathing and body into motion, the movement will become continuous and effortless. Let your awareness remain primarily with the sensations of the chakras, rather than with the breathing or the body movement.
After the seventh chakra, you will hear three bells. Now let your breathing turn and slowly fall back through all seven chakras down to the first chakra. Let the energy flow down by itself to include the entire spectrum of chakra energy from top to bottom, like seven colors blending into one rainbow. You have about two minutes to reach back to the first chakra. It is up to you how long you breathe into each chakra.
After you finish this sequence, stand silently for a few moments before starting the next sequence. This upward and downward breathing sequence is repeated three times.
If you don’t feel the energy of your chakras at first, just breathe into the area where they are located. Remember not to push the breath, rather allow the breath and body movement to be like a bridge carrying you into the sensations and qualities of the energy of each chakra. Becoming sensitive to the different qualities of each chakra comes not through force, but through awareness and patience.


Second stage: 15 minutes
After the third breathing sequence, sit relaxed with closed eyes in silence. As you sit, don’t focus on anything in particular. Remain a witness to whatever is happening, without judgment.

Heart Chakra Meditation

What is a Heart Chakra Meditation?

THE HEART CHAKRA meditation is a proven exercise based on the Sufi tradition that dates back hundreds of years ago. It is an especially simple breath and movement exercise, which can help relieve inner tension, allowing the energy of the heart to flow freely again. The heart chakra is the medium to all other chakras.

When the heart chakra is open, all energies can flow freely. There are no inner blockades and man feels deeply united with himself and all other creations. Man feels sheltered and radiates warmth, satisfaction and heartiness. Man loves for the sake of love.

But if you think you have inner blockades, you will tend to feel rather weak even easily hurt, and you are apt to close up because of your fear of being rejected. In this state you cannot or will not want to participate in the flow of natural life.

Connected to the heart chakra are all varieties of green, similar to what nature offers, as vell as a very tender pink. Corresponding with these colours, all green and pink precious stones are valued for their harmonising effect like emerald, jade and rose quartz.

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What are Chakras?

Chakras are actual energy centers of the body as perceived by the Indians and many other cultures. Their vibrations influence all levels of being like the body, the spirit, the soul andeven very sensitive physical areas.

It is said that there are seven chakras, which are located along the spine of the human body. They are the passages through which all cosmic energy flows and their dynamics influence all our activities.


Why Chakra Meditation?

There are many reasons why the functions of one or more chakras can be disarranged. Overwork, stress, emotional pressurea and all kind of psychological hurts are some of the probable causes.

Of course, there are many healing methods to act upon the energy centers, but the connection of breath and movement exercises, like for example with the HEART CHAKRA meditation are among the most sucessful methods.

In preparation it will be helpful, if you first read the instructions a few times before you start and also practice the movements without the accompaniment of the music.

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Instructions for the
HEART CHAKRA MEDITATION

Introduction
Stimulated by the rhythm of sensitive music, the body can easily execute a breath exercise of three stages of seven minutes each. The movements go in all four directions of north, south, east, west, smoothly reconnecting the individual´s energy into a closed circle. It is the unification of the four elements of EARTH, WATER, FIRE and AIR which create a harmonious ´belonging together´ feeling for body and soul.

Before commencing the meditation we must first quietly prepare ouselves and our environment. We also have to make sure that all technical necessities for listening to the music are in functioning order so that our rhythm will not be interrupted later.

The basic bearing for all parts of the exercises

Stand in a relaxed position with eyes opened in a place where it is warm and comfortable. Lay both hands on the heart chakra (mid-point of the chest, illus. 2). Feel the rhythm of the heartbeat, and breath in a relaxed fashion. Fresh energy will stream in. By breathing out, the old used energy will be pushed out. The circle of giving and taking begins.

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1. Phase “NORTH” – 7 minutes

Before the melody starts listen very carefully to the initial four breathing examples. When the actual melody begins, imitate this style of breathing. Exhale strongly and at the same time stretch the right arm and the right leg forward and back to the basic position (illus. 4). Move in rhythm with the music. The inner side of the hand should face outwards – a symbol of pushing away the old energy out of the body (illus. 3).

Please, do not move forward! Try to remain on the same spot, rooted to the ground.

When breathing in, return the arm and leg to the basic position. Both hands again laying on the heart chakra. Remain in the upright position and relax. (illus. 2).

With the next exhalation make the same movement with the left arm and the left leg (illus. 5). The speed of inhaling and exhaling follows the rhythm of the music. At the end of each phase, the music gets progressively faster. Finnaly each phase ends with a gentle sound of a bell.

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With every exhalation and inhalation, we change the moving positions of our extremities as follows:
1. to forward right and forward left (NORTH)
2. to sideward right and sideward left (EAST + WEST)
3. to back right and back left (SOUTH)


2. Phase “EAST + WEST” – 7 minutes

Again listen to the initial four counts of breathing. This exercise is similar to the one described in phase 1, but instead of stretching forward, we now stretch sideward. When the music starts we first stretch our right arm and our right leg to the right (EAST) and by the next exhalation we do the same but on the left side (WEST). Remain in the basic position and just turn the upper part of the body slightly in the corresponding direction (illus. 6 +7).

3. Phase “SOUTH” – 7 minutes

Phase 3 in principle is like phase 1 and 2, only in this case you have to turn the upper part of your body back as far as possible. By breathing out, the upper body, face, right arm and right leg have first to turn right and stretch back while the left leg remains standing facing front (illus. 8), subsequently returning to the basic position when breathing in (illus. 2).

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Repeat the procedure but now with the left side while the right leg remains standing facing front (illus. 9)

4. Phase “CIRCLE” – 7 minutes

In this phase all 3 exercises that have been previously made now come together in a flowing sequence, and here is where we reach the high point of our energising meditation.

Final Phase – music

After completing this meditation, sit or lay down very relaxed and lower the body rhythm with harmonious quiet music. If you wish to continue to relax in total silence, please switch off the player after this music.

You can however also surrender to the magic of Tibetan sounds and dive into the eternity of sound and silence.

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1: Phase “North” 6:19
2: Phase “East & West” 6:21
3: Phase “South” 6:18
4: Phase “Circle” 7:48
5: The inner temple 5:48
6: Tibetan Sound Bowls 15:36

Total time: 48:33 min.