A Cup of Meditation

According to Osho, turning our awareness inwards – even if only a few times each day – can become “a constant nourishment,” he says. “Just a cup of meditation will do. No need to drink the whole river!”

Especially those of us who are meditators or would like to be but who are time-challenged may be reassured to know that. Those who never feel they can fit meditation into their daily routine will welcome the resource of meditative methods featured here.

Each of them – they are generally around 10 minutes, and most are accompanied by music – can give one a taste of inner silence and stillness. They provide a reminder of our essential self, as consciousness.

Suitable for newcomers to the world of meditation and for seasoned meditators, they can be used when you are in full health; in those times when your energy is low; when you sick, and even when dying.

Over time we will be adding to the collection. They will include ones to support being in the moment; to consciously relax; to know oneself as a witness of all that happens; to wake up the heart; for centering and groundedness, to release tension, to let your body celebrate in dance, to enjoy a good belly laugh, and so on.

Start the day with one of them, just to touch base with your inner world. You might choose a method randomly, changing from one day to the next. Or — our suggestion — to go deeper, use the same technique every day for seven days. (Then, either continue it or choose another technique.)

Three or four times throughout your day, recall the space of the meditation you practised in the morning – move back inside and sip! Savour it again, even if just for a moment or two.

If you enjoy these meditations or a specific meditation, we’d love to hear your feedback!

A Method for Teens

For people over 12, Osho suggests this 20-minute meditation. Starting with 5 minutes, just make all kinds of faces, and at the same time, move your body about and make any noises that you want to – shouting, screaming and so on. Then, laughter – full on! – for 5 minutes, followed by 5 minutes of crying, finishing with five minutes of lying down on your back, with eyes closed, being still and silent.

A bell signals the end of the meditation

When you would like to move deeper, choose one of our several guided, thirty-minute-long meditations

There are full descriptions of each technique, along with feedback from those who have used them. You can listen to a sample of each and learn how to buy those that appeal to you (or that you want as a gift).

Then, when you are ready for total immersion, we recommend any of the unique, sixty-minute, OSHO active methods: Dynamic, Kundalini, Nadabrahma, Nataraj, and more. Because they are active meditations – some more energetic than others – they are especially helpful in addressing stress, releasing pent-up anger, fear, and other emotions that block one’s ability to move fully into meditation and have joyful, fulfilling lives.


Finally, as Osho says, he is the first person to use words as a way to enable listeners to move beyond words. Many of us find that listening to an Osho talk for an hour or more is one of the most profound meditations. Rather than focussing on the meaning of the words, you bring awareness to the gaps, the silences between the words. Then any sound recedes to the background, continuing like a gentle undercurrent.

There are literally thousands of Osho talks available to listen to in this way. Go to www.osho.com.

See our section on Meditation for any questions you might have. If you need further clarification, please contact us at: info@oshohimalayas.com