Meditation

“Be the watcher” – a journey of awareness that transcends your thoughts, emotions, and ego to discover the bliss of just being.

1. Meditation is the art of awareness and self-discovery.

Meditation in Osho’s philosophy centers on awareness, which means being present in the moment rather than being ruled by fleeting thoughts, emotions, or moods. It isn't confined to sitting still but can be practiced while walking, lying down, or simply observing nature. Awareness bridges the mind and body, helping you tap into your real self and reconnect with inner joy and tranquility.

According to Osho, becoming the “watcher” is essential for this. A watcher observes thoughts, emotions, and bodily sensations yet remains detached and unaffected. This isn’t an instantaneous shift but a slow, transformative process involving four steps. First, observe your bodily movements consciously. Next, be aware of fleeting thoughts without judgment. Third, notice your emotions and realize their temporary nature. Finally, these combined practices lead to an awakening where you connect with your true self.

This level of awareness aligns every part of your being, letting you reach a state of inner peace and ultimate bliss. By observing instead of reacting, you transcend judgments and distractions, creating harmony within.

Examples

• Paying attention to the way you breathe and sit while reading can be meditation.
• Observing your anger without lashing out or suppressing it turns it into a learning moment.
• A heightened awareness of body and mind through meditation can ease anxiety and bring calm.

2. Begin your journey in the right space and mindset.

Starting meditation involves setting aside a dedicated time and creating a sacred space that allows you to let go of daily concerns. Meditation doesn’t require effort or intention – it is about simply being. However, it can initially feel challenging, as beginners often approach it with the urge to "do" something.

The process begins with an hour a day in a peaceful environment. Ideally, this should be in nature, under a tree, or anywhere you can experience quiet, but an indoor spot can work as long as it is free from distractions. Treat this space as sacred – take off your shoes and leave behind not just physical clutter but also mental worries. This ritual symbolizes letting go of the 23 other hours of busyness and immersing yourself in the present.

To further prepare, Osho encourages starting with movement and catharsis. Actions like dancing or shouting help release pent-up emotions, creating room for authentic meditation. This transition from activity to stillness lays the foundation for deeper connection with oneself.

Examples

• A quiet indoor corner used only for meditation creates a calming effect over time.
• Shaking or dancing for a few minutes clears tension before starting.
• Removing shoes and taking a deep breath can be a ritual to enter a meditative mindset.

3. Movement and mantras pave the way for inner stillness.

Dynamic Meditation, as Osho outlines, introduces five stages combining movement and sound as a precursor to stillness. This process creates catharsis, releasing internal chaos so true meditation can follow effortlessly. The session transforms from energetic action to joyful celebration.

The meditation begins with chaotic breathing to build and circulate energy within the body. Then, let that energy explode through free expression – shouting, laughing, or crying. The third stage involves jumping and shouting the mantra “Hoo!” to exhaust body and mind completely. Finally, silence takes over where you freeze and become the silent watcher. The session ends in celebration with dance and music to carry positivity forward.

This structured methodology taps into energy reserves, freeing the body from tension and thoughts, and culminating in a receptive, mindful state. Each phase prepares the mind-body for deeper awareness and joy.

Examples

• Breathing fast and chaotically revitalizes energy blocked by stress.
• Shouting or crying during catharsis releases pent-up emotions.
• The celebratory dance in the final stage turns reflection into joy.

4. Other active techniques promote mindfulness through physical release.

Osho offers additional active practices like Kundalini, Nataraj, and Nadabrahma meditations. These methods blend movement, sound, and stillness, designed for individuals who find traditional seated meditation hard to access.

In Kundalini Meditation, participants start with shaking their bodies, followed by free dance, stillness, and lying down. For Nataraj, the focus is purely on dancing for 40 minutes, followed by lying still. In Nadabrahma, the practice involves humming to generate internal vibrations, followed by hand movements symbolizing giving and receiving energy from the universe.

Each technique uses movement to relax and unclutter the mind, transitioning from activity to deep silence. These varied methods suit different personal preferences while achieving the same goal – heightened awareness and emotional release.

Examples

• Shaking in Kundalini helps release deep-seated stress.
• Humming in Nadabrahma centers the practitioner with its rhythm.
• Free dancing in Nataraj unleashes creativity and liberates restraint.

5. Everyday activities can become meditative.

Meditation doesn't require stillness. Routine actions like swimming, jogging, or even smoking can be transformed into meditations by doing them with full awareness. Osho coaches people to pay deep attention to every mundane movement, disrupting autopilot habits.

For example, a smoker can meditate by concentrating on pulling out the cigarette, lighting it, and inhaling deliberately. By making automatic actions thoughtful, the habit often loses its grip. Similarly, mindful jogging or eating can become opportunities to connect with yourself.

This approach teaches you to focus on the present. Awareness interrupts harmful patterns and allows enriched experiences in life's simplest moments.

Examples

• A mindful walk outdoors strengthens focus and presence.
• Eating with awareness helps savor flavors and avoid overeating.
• Quitting smoking becomes easier when it's turned into conscious action.

6. Meditating with opposites like light and darkness deepens awareness.

The world is filled with dualities – happiness and sorrow, light and dark. Osho’s techniques involve using these opposites to understand the transient nature of all things.

Lying under a blue sky and staring into vast brightness without blinking dissolves barriers between you and the sky. Similarly, staring into complete darkness on a starless night can connect you to rejuvenation and rest. Both practices remind us that neither light nor dark is eternal. Awareness links the extremes, while watching remains constant.

By exploring these polarities, you train yourself to embrace life's ephemerality, finding peace regardless of circumstances.

Examples

• Gazing into the bright blue sky fosters an infinite connection with nature.
• Dark mountain nights can induce relaxation and surrender.
• Observing day turn into night shows the inevitability of cycles.

7. Sit, listen, and practice the hardest art – doing nothing.

One of Osho’s core practices is simply sitting and listening. This might seem simple, but maintaining alert stillness is one of the hardest tasks as it goes against conditioned behavior.

Osho suggests sitting in silence facing a blank wall or listening intently, with no focus or end goal. Initially, the chattering mind will distract you, but consistent effort brings profound results. Over time, the exercise strengthens awareness and dissolves illusions.

Sitting quietly creates space for real observation. This practice transforms overactive thought patterns into watchful silence, anchoring you in the present.

Examples

• Daily quiet sitting for 30 minutes enhances mental clarity.
• Listening to natural sounds improves focus on the present.
• Facing a plain wall minimizes distraction for pure awareness.

8. The ego is a barrier – dissolve it to awaken.

The mind loves complexity and productivity, which makes the stillness of meditation seem unnatural. The ego, a creation of societal conditioning, feeds on achievements and distractions and resists the idea of “doing nothing.”

Osho explains that watching helps transcend the ego’s control. By observing thoughts and recognizing their impermanence, the ego quiets down. This allows you to become your authentic self, which isn’t defined by desires or ambitions.

As the ego dissolves, clarity and peace emerge. Meditation shifts from being an external struggle to an internal awakening.

Examples

• Acknowledging but not engaging with self-critical thoughts reduces ego dominance.
• Taking breaks from work to meditate breaks the cycle of achievement-driven identity.
• Observing emotional outbursts without acting on them lessens reactive behavior.

9. Meditation is an experience beyond words.

The essence of meditation resembles falling in love – indescribable and deeply felt. Just as love creates connection, meditation links you with your inner self, beyond words and definitions.

Osho encourages viewing meditation as love by visualizing an open heart filled with light. This imagery bypasses mental chatter, making meditation an act of feeling rather than thinking. The practice transcends form, technique, or logic and becomes a natural state of being.

Exploring meditation as love turns it into a journey of discovery without seeking specific results. It fosters acceptance and joy.

Examples

• Visualizing light radiating from the heart removes judgmental barriers.
• Remembering an unconditional love experience makes meditation relatable.
• Comparing meditation to watching a sunset simplifies its essence.

Takeaways

1. Dedicate one hour every day to just listening or sitting silently.
2. Create rituals like taking off shoes or dancing before meditating to let go of stress and prepare the mind.
3. Experiment with active meditations like Osho Dynamic or Kundalini to complement still practices.