Try this at home

Here we are offering a growing collection of easy tips and exercises for home, that will enable you to maintain or deepen the beautiful space that has been opened in a group or training.

Tip #4 - Humming Meditation from "The Orange Book"

Humming is an old Tibetan technique which I learned from Osho, particularly through his Nadabrahma meditation, and I sometimes like to do 10-15 minutes of Humming in groups in the evening as a way of harmonizing the body energies which need relaxation after a “hard days’ work” on the muscular armoring.

HUMMING—excerpted from “The Orange Book”, pp 151-154, 1980

"Humming can be a tremendous help and you can do it whenever…At least once a day, if you can do it twice it will be good. It is such a great inner music that it brings peace to your whole being; then your conflicting parts start falling in tune and by and by a subtle music which you can hear arises in your body.

After three or four months you will just be sitting silently and you can hear a subtle music, a harmony inside, a kind of humming."

"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 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 like it."

For this meditation I usually use the first stage of Osho’s Nadabrahma Meditation (click here to order) as background music. After 10-15 minutes of humming in a circle together with the group, I ring a bell and we simply sit silently for another 5 minutes; then I ring a bell at the end to bring everyone back.

Tip #3 - A short meditation for those dreary or emotionally stressful holidays

It so often happens in the Winter holiday season that we go “home” or to relatives, parents, or loved ones—loaded not only with presents, but with all sorts of expectations, hopes, and unfulfilled longings from the past. The early darkness and cold weather conspire to bring up our deeper, darker layers of feeling.
Give space to these sometimes troubling feelings in the safety of a closed space that can be yours for 1 hour.

Be alone in a room, dimly lit and warm enough. Light a candle…
Let each stage be either 5 minutes, or 10 or 15. Whatever fits for you at the moment, but four equal stages, totaling  20, 40, or 60 minutes.
Use suitable music that touches you, for a background. Feel and express whatever needs to be thrown out from your body. Move whatever is energetically stuck inside, especially around the heart, the throat, and the belly.

Stage 1: Standing, Shaking, like in Kundalini Meditation.

Stage 2: Sitting or standing and Laughing out loud for no reason; and if tears are there, cry, weep, grieve for no reason, don’t force, and keep the body moving, let it change; either laughter or tears.

Stage 3: Sitting, Swaying like seaweed in the ocean — hug yourself and/or a pillow; softly say whatever your heart needs to say, to whomever.

Stage 4: Lie down, relax, be still and watchful.

Tip #2 - Chakra Breathing Meditation

The Chakra Breathing Meditation is one of my all-time favorite meditations. It is not one created by Osho, but in the late 80s he gave his stamp of approval to include a new recording of Chakra Breathing in his collection.

There are many benefits from practising Chakra Breathing Meditation, particularly for people who have participated in Pulsation or Tantric Pulsation groups/Trainings. This meditation keeps the body moving and the energy flowing, and it also gives a way to focus your attention inside your own body to feel what happens there when you breathe so intensely.

By breathing deeply and fairly quickly into the chakras, we charge the segments with energy while we move and pulsate that part of the body. This promotes a vertical connection between all the chakras, and offers a taste of inner wholeness as energy flows more easily up and down the spine.

Phase 1: Breathe into the chakras, one by one, starting with the first at the sex center, swinging the pelvis in rhythm with the breath. Move up to the next chakra each time the music moves up a tone, and a bell rings.

While breathing into the chakras:
1) visualize the chakra filling with breath and emptying—pulsating.
2) vibrate a soft sound inside the chakra as you breathe out.
3) breathe, if you can, in the same rhythm as the background music.
4) swing your pelvis backwards with the in-breath, and forwards with the out-breath, letting hands and arms move loosely and rhythmically to support the breathing.

Upon reaching the 7th chakra at the crown, continue breathing there until you hear three bells, at which point you gently breathe down through the chakras until you end again at the first chakra.

This 15-minute breathing cycle is repeated a total of 3 times, followed by a silent stage of 15 minutes, either sitting or lying down, witnessing and resting in the energy.

This meditation is best done with the Osho Chakra Breathing CD or the Sufi Atem CD as background music and for directions.

You can get the Osho Chakra breathing meditation CD and many many more CDs directly and easily in our online store. This is the Kamal version and not (!) the Sufi version! We are still trying to find a distributor for the Sufi chakra breathing version. Does anyone know, where to get it?

Get the Osho Chakra Breathing CD in our online shop >

Tip #1 - Full body Gibberish

At the end of groups people always ask me, “Aneesha, how can we maintain this space we have opened here in the group?” And I always answer, “Well, if you can keep doing Dynamic and Kundalini meditations, it will be really helpful.” But I know that it’s sometimes difficult to get a whole hour every morning or afternoon for meditation.

So instead, try this for 10-15 minutes:

Then begin to speak gibberish right out loud, talking nonsense language. Use your voice! Let the body gibberish and voice gibberish move as if connected. Empty yourself of all the nonsense and craziness you normally hold inside.

STOP! Stand or sit in absolute stillness and silence for 5 minutes.

Soft dance for 5 minutes.

It sounds simple, but try it out and see how it can wake up your day!