Sit upright in a quiet place. Dedicate the following time to God and direct your attention, for example, to the center of the palms. Whatever thoughts and images come to you, you take with a feeling of joyful anticipation but let it go immediately and return to the center of your palms. During the Jesus prayer this contemplation is extended by thinking of the name of Jesus (exhaling) – Christ (inhale) or visualize his image. Stay unintentionally – you don’t have to achieve anything and take at least 2 hours a day. Relax, just look and try to perceive the presence, in all its diversity: breath, body, odors, noises, colors, shapes.
We usually meet the black shield that surrounds our mind after an initial quiet period. Unpleasant feelings filled with memories from the past come up. It is good to notice this, tolerant and yield to watch until we can say: “Yes, they are just there – they may continue to do so” There shouldn’t be a feeling of resentment towards them! Feelings must be able to stay there while taking in the present.
Background & Impact
Hardly an exercise promotes the spiritual growth of man as much as the unintentional awareness. This exercise trains the ability to concentrate to a high degree. We become aware of how much we are constantly flooded with thoughts and pulled away from inner silence – thoughts full of worries, desires, hopes and much more. From this we learn to keep our thoughts and feelings in deep focus on one thing to be able to increase and the power of the moment. Meditation is the development of alertness and attention.
When you come closer to contemplation, we understand that we can exist without having to change.
When we meditate, it is an advantage to develop a willingness to suffer: to accept every suffering, knowing that it was given to us for our purification, so that we come closer to the essence. Before the clear “yes” can come from our core, we have to look at the dark, “No” in us. Just like you have to let passengers from a tram exit before you can let new ones enter. If we look at our “no” unintentionally and wait for what is coming – then the “yes” will come by itself. Pain is like a wound. We devote all necessary attention to it. We wash, disinfect and bandage them. But then we can go back to work and let God do the healing. It will hurt a little, but we no longer need to deal with it. It heals by itself. It is the same with our spiritual wounds. Once we have looked at them honestly and without judgment, they heal by themselves. When we remain in the present and in perception, healing comes to us naturally. Like this you can always quickly assess whether you are at the right thing: Ask yourself whether you’re at your highest self or your at ego with its problems, desires, thoughts and feelings.
Father Franz Jalics has written an excellent textbook on the subject of contemplative meditation. Most of the thoughts abut this exercise come from this book.
Move your arms. What are you doing?
I move my arms.
Move your legs. What are you doing?
I move my legs.
Move all of your limbs. What are you doing?
I move my body.
What is moving? The body.
Are you the body? No.
Who moved the body? I did.
I AM the one who moved. The body is moved.
Think of a car. What are you doing?
I think of a car.
Who is the one who thinks? I think.
Think of an apple. What are you doing?
I think of an apple.
Who is the one who thinks? I think.
Who created the idea of the apple? I created it.
What was created? The thought of the apple.
Are you the idea? No.
Dissolve the thought. What is left? I am.
I am the creator of the idea. The idea is created.
Feel the feeling of sadness. What are you doing?
I feel, or create a feeling of sadness.
Who created this feeling? I’ve created it.
What feeling was created? The mourning.
Are you yourself this feeling of sadness? No.
Solve the feeling of grief. What is left? I am.
I am the creator of the feeling of sadness. The feeling is created.
Feel your senses. What are you doing?
I feel the air and things around me, I hear noises around me, I see things, smell odors, …
Who feels, hears, sees, tastes, smells? I do. Is that you what your senses perceive? No.
What are you? Me.
What are you at night when you dream? Me.
Are you your dreams? No.
What are you?
I am not the body.
I am not my thoughts.
I am not my feelings.
I am not my mind.
I am not my dreams.
I AM WHO I AM.
I am the soul.
I am immortal.
Background & Impact
This is an essential exercise of self-realization and it has a very strong awakening power.
It demonstrates that we are not the picture in our passport, our bodies, our history, our thoughts or feelings, but the inner observer who follows the game of life. Note also the following Bible quote that might be better understood through this.
God said to Moses: “I AM WHO I AM. Thus you shall say to the Israelites: He sent me to you. ”
(2 Moses, 3, 14)
1. Close your eyes and say to yourself, “I wonder what will be my next thought.” Be very vigilant and then wait like a cat in front of the mouse hole for the next thought. What idea will come first? Try it now.
2. Use your senses. Be completely where you are now. Look around, but don’t interpret. See the light, see contours, colors, materials. Be aware of the silent presence of all things. Be aware of the space that allows it all to be there. Hear the sounds, but don’t judge them. Listen to the silence that surrounds the noise. Touch something – anything – and feel and acknowledge its existence. Observe the rhythm of your breath, feel the air enter and escape, feel the life energy in your body. Allow everything to be, inside and outside. Allow the “suchness” of all things. Merge with the energy field to dissolve the separateness between you and your body into one unit. Now move deep into yourself.
3. Watch yourself. Make it a habit to mentally monitor your emotional state. “Am I relaxed at the moment?” is a good question to ask yourself sometimes. Or: “What’s going on inside myself?”, “What thinks in me”. Give the interior as much attention as the exterior. If the interior is harmonious, the outside will follow.
4. Inhabit your body intensely. No matter what you do, always extend a portion of your attention on your inner energy field. Feel the body from within, so to speak. Body awareness keeps you in the present.
(Source: Eckhart Tolle: Now!)
5. Breathe into your palms. Sit comfortably and upright upper body and watch your breathing first. Let the rising thoughts pass and always pull back to the breathing and your inner stillness.
Variations: Let a mental “Yes!” flow into the palms during inhalation, remain silent while exhaling. In praying to Christ you can think “Christ” during inhalation and “Jesus” while exhaling a into your palms.
6. Everything that I do: Focus your whole attention on what you’re doing in the moment, be it cooking, washing up, reading, writing, speaking, tying shoes, being in silence. When thoughts come, simply notice them and return to the moment and what you’re doing.
Background and Effect:
Our consciousness is so long in vigilance and the present until thoughts of the mind come up and replace the inner silence with an inner monologue. This monologue constantly takes us into the past and the future and we are no longer present – until it strikes us. Increased attention on the present moment raises our consciousness to a level where it notes this disorder. More and more often.
If we leave the deadening world of mental abstraction and time behind; when we leave the sick mind, that deprives us of vital energy and slowly poisons our earth, we awake from the dream of time into the present.
(According to Eckhart Tolle)
Focus your attention on the inner energy field of your body and feel it, “from within” so to speak. Be in constant connection with your body, feel it as often as possible. If you’re doing other things, try to always feel comfortable with your body. Concentrate on what you’re doing, but at the same time also feel your inner body. Do this whenever it is possible for you – especially if you feel negative emotions.
Background and Effect:
The more awareness you focus on your inner body, the higher its vibrational frequency. This way negativity cannot affect you any more, and you will attract new circumstances in your life, that meet your frequency.
(Source: Eckhart Tolle, The Power of now)
Stand up with your head held high and upright, your hands hanging loosely by your side and your legs about the width of your shoulders apart.
Focus on a point in the environment.
Be aware of your own full power, take full responsibility for all of your experience and make contact with your higher self.
Stay relaxed, but alert and be aware and completely in the moment – so you could respond on any given event (eg. meeting another person) immediately and with all your strength, determination and love. Respect yourself and all people.
Watch your arising thoughts and feelings. Look at them but don’t fight them and return back into pure perception.
You can do this little exercise every day for 15 min. in complete privacy – or you do it whenever you have time: in the subway, waiting in front of the cashier, etc.
Duration: 15 min
Purpose: Contact your inner power, feel your roots and strengthen your presence presence
Background & Impact:
This exercise is widespread in native and shamanic cultures. We reserve a time to realize a contact with the divine in us with everything that we are. In the proverbial sense we practice, “to stand up for ourselves” and be fully present. This is a very good exercise to strengthen the “inner warrior” in us or from the point of view of the chakras, to strengthen the “base charkra.”
(Source: The fourfold way, Angeles Arrien)
Dynamic Meditation by Osho consists of five phases lasting a total of about an hour. It is performed on an empty stomach, preferably with comfortable sports clothes. You can do it on your own, but a stronger effect can occur in a group. In this case forget the others around you though and keep your eyes closed. If you can not make any noise express the catharsis in the second phase only by the movement of your body. In the third phase you can sing the “Huh!” silently inward. Chaitanya Hari (Georg Deuter) has composed matching music.
“This is a meditation in which you have to be awake and alert. Stay focused and don’t lose yourself. While you breathe it can happen easily that you forget about it. You can become one with your breathing so much, that you’ll forget the observer.. But then you’ll miss the essence. Breathe as fast and as deep as possible, utilize all your strength, but still remain an observer. Watch what happens – as if you were a spectator and it would happen to somebody else, as if it everything just happened to your body and consciousness is just watching.
In all three phases, you must stay focussed. And when everything suddenly stops in the fourth phase and you have become completely inactive like frozen – The alertness reached its peak”(to quote Osho Dynamic Meditation)
Phase 1: Wheezing (10 minutes): Breathe rapidly in and out through your nose and focus on enhanced rapid exhaling. The breath should go deep into the lungs. Keep your mouth closed. Breathe as fast as you can, but make sure that breathing remains deep. Inhale as deeply and chaotic as possible and make sure to keep your body, shoulders and neck relaxed. You can put your hands and legs in slight vibration to assist the breathing. Feel the energy rising, but try to keep it within your body at this stage.
Phase 2: Catharsis (10 minutes): Now let go of everything! Explode! Be crazy: Scream, cry, laugh, jump kick or spin around. Hold nothing back, keep your entire body in constant motion. Sometimes it helps to act a little to get into the flow. Be totally in your body.
Phase 3: Skipping (10 minutes): Keep your shoulders and neck relaxed, arms lifted as high as you can, without stretching the elbow completely. Jump up and down with your arms raised. Calls out “Hu”, “Hu”, “Hu” with each lending and do so deep from the gut. Land with your flat foot, heel on the floor. Let the sound of “Hu” deeply affect your sexual chakra. Give it all you have!
Phase 4: stop (15 minutes): Freeze in the position you’re currently holding. Do not move. Watch everything that happens to you as a silent witness to. This is the actual meditation.
Phase 5: Dancing (15 minutes): Celebrate! Express everything in dancing that is there. Dance your vitality – and take it into the day.
Background & Impact:
Increased blood circulation, increased attention (awareness), increased energy, therapeutic effects through the catharsis. Helps to reduce repressed emotions such as anger, hatred, etc., in a healthy way.
Dynamic Meditation is widespread in Europe, well beyond the Osho movement, and the original spiritual background. In psychosomatic clinics and psycho-groups, it has become an integral part. It is also used by therapists to accompany the therapy.
Background & Impact:
Mostly we talk, act and think through our mind. If you deliberately put your hand on the heart, it helps you to remind you of your true nature and place the focus back to the love in you.