Meditation

MEDITATION TECHNIQUES

Two Passive Techniques

In a situation where you can’t do active techniques? Here are two simple but effective passive methods. And remember, you will find many more in the regularly rotated “Meditation of the Week” and “Meditation For Busy People.”

1. Watching the Breath
Breath-watching is a method that can be done anywhere, at any time, even if you have only a few minutes available. You can simply watch the rise and fall of your chest or belly as the breath comes in and goes out, or try this version….

Step 1: Watch the In Breath
Close your eyes and start watching your breath. First, the inhalation, from where it enters your nostrils, right down into your lungs.

Step 2: Watch the Gap That Follows
At the end of the inhalation there is gap, before the exhalation starts. It is of immense value. Watch that gap.

Step 3: Watch the Out Breath
Now watch the exhalation.

Step 4: Watch the Gap That Follows
At the end of the exhalation there is a second gap: watch that gap. Do these four steps for two to three times – just watching the breathing cycle, not changing it in anyway, just watching the natural rhythm.

Step 5: Counting In Breaths
Now start counting: Inhalation – count 1 (don’t count the exhalation), inhalation – 2, and so on, up to 10. Then count from 10 back to 1. Sometimes you may forget to watch the breath or you may count beyond 10. Then start again, at 1.

“These two things have to be remembered: watching, and particularly the gaps at the top and the bottom. The experience of that gap is you, your innermost core, your being. And second: go on counting, but not more than up to 10; and come back again to 1; and only count the inhalation.These things help awareness. You have to be aware, otherwise you will start counting the exhalation, or you will go over 10.If you enjoy this meditation, continue it. It is of immense value.” Osho


MEDITATIONS FOR BUSY PEOPLE



Would you like to discover another Meditation?
Imagine Running

“When you are running your breathing naturally goes very deep and it starts massaging the Hara — which is in fact the center from where meditative energy is released.“And when you are running you are throwing all carbon dioxide out of your lungs. Carbon dioxide makes people dull, dead, frozen, blocked; [it is] good for trees and very bad for man. When you are running…your lungs are full of oxygen…and they purify the blood, they purify the whole system. “Running against the wind is a perfect situation. It is a dance of the elements. And while running you cannot think; if you are thinking you are not running rightly. When you are running totally, thinking stops. You become so earth-bound, the head no longer functions. The body is in such an activity that there is no energy left for the head to go on and on; thinking stops. And in those moments of non-thinking, your existence is pure, you simply are — you don’t know whom.“Before we can rise high and reach the ultimate we will have to become authentic, as authentic as possible. Through running that authenticity happens. Sometimes try one technique….” “Lie on your bed and imagine that you are running. Imagine the whole scene: the trees and the wind, the sun, the whole beach, the salty air…. Imagine everything: visualize it and make it as colorful as possible. Recall any morning that you like the most — running on the beach, in a forest — and start running in imagination. “You will find that your breathing is changing. Go on running. You can do this for miles, for hours. You will be surprised that even doing this on the bed, you will attain to those moments again when suddenly meditation is there. So if some day for some reason you cannot run — you are ill or the situation doesn’t allow it, or the city is not worth running in — you can do this and you will attain to the same moments.”
This Is It!

Hara Centering

“Concentrate the energy on the Hara, the point two inches below the navel. That is the center from where one enters life and that is the center from where one dies and goes out of life. So that is the contact center between the body and the soul. If you feel a sort of wavering left and right and you don’t know where your center is, that simply shows that you are no longer in contact with your Hara, so you have to create that contact.”When: In the night, when you go to sleep/first thing in the morning.Duration: 10-5 minutes.Step 1: Locate the Hara“Lie down on the bed and put both your hands two inches below the navel and press a little. Step 2: Take a Deep Breath!“Start breathing, deep breathing. You will feel that center coming up and down with the breathing. Feel your whole energy there as if you are shrinking and shrinking and shrinking and you are just existing there as a small center, very concentrated energy.Step 3: Center While U Sleep!“Fall asleep doing it — that will be helpful. Then the whole night that centering persists. Again and again the unconscious goes and centers there. So the whole night without your knowing, you will be coming in many ways in deep contact with the center.Step 4: Reconnect with the Hara“In the morning, the moment that you feel that sleep has gone, don’t open your eyes first. Again put your hands there, push a little, start breathing; again feel the Hara. Do this for 10-5 minutes and then get up.“Do this every night, every morning. Within three months you will start feeling centered.“It is very essential to have a centering otherwise one feels fragmentary; then one is not together. One is just like a jigsaw — all fragments and not a gestalt, not a whole. It is a bad shape, because without a center a man can drag but cannot love. Without a center you can go on doing routine things in your life, but you can never be creative. You will live the minimum. The maximum will not be possible for you. Only by centering does one live at the maximum, at the zenith, at the peak, at the climax, and that is the only living, a real life.“For example, there will be less thinking because energy will not move to the head, it will go to the Hara. The more you think of the Hara, the more you concentrate there, the more you will find a discipline arising in you. That comes naturally, it has not to be forced.“The more you are aware of the Hara, the less you will become afraid of life and death — because that is the center of life and death. Once you become attuned to the Hara center, you can live courageously. Courage arises out of it: less thinking, more silence, less uncontrolled moments, natural discipline, courage and rootedness, a groundedness.”
Oshio: A Rose is a Rose is a Rose This Is It!

posted by omigosh @ 5:06 AM