OSHO Vipassana Meditation
“When I say watch, don't TRY to watch, otherwise you will become tense again, and you will start concentrating on the breath. Simply relax, remain relaxed, loose, and look...because what else can you do? You are there, nothing to be done, everything accepted, nothing to be denied, rejected, no struggle, no fight no conflict, breathing going deep -- what can you do?
You simply watch. Remember, simply watch. Don't make an effort to watch. This is what Buddha has called VIPASSANA -- the watching of the breath, awareness of the breath -- or SATIPATTHANA -- remembering, being alert of the life energy that moves in breath. Don't try to take deep breaths, don't try to inhale or exhale, don't do anything. You simply relax and let the breathing be natural -- going on its own, coming on its own -- and many things will become available to you.
Silent Sitting Meditation Instructions :
The meditation is one hour long, with four stages.
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.
Second Stage: 15 minutes
Dance ... any way you feel, and let 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.