Maneesha shares with us a short meditation based on the instructions from Osho’s ‘And Now And Here’.
Step 1: Relaxing the body
Sitting or lying down in a comfortable position, when you are ready you can allow your eyes to close now. Consciously letting your body relax. Feeling all the energy of the body moving inwards…moving inside the body…moving from the periphery and moving inwards now. Watching from inside as the body relaxes more and more…just as if it is someone else’s body relaxing…. The body becoming softer and softer…every part of the body so relaxed…. A letting go of any tension…. A letting go that one can simply allow to happen…. And as you relax even deeper, aware and present, perhaps you can see the body is left behind like a shell, an empty shell.
Step 2: Breathing
Relaxed and awake, with the next out-breath you can allow your breathing to relax in your own time now. With each out-breath, the feeling of relaxing happening easily and naturally. With each out-breath the sense of letting go a little deeper…. Noticing how the breathing becomes shallow…and still more shallow…so shallow it seems to stop…. And it can stop, for moments at a time, and you feel even more at peace, even more relaxed, and aware.
Step 3: Thoughts
Relaxed and aware, in just the same way perhaps you can notice how the thoughts are becoming silent…. Slowing down and becoming even more silent now…. Just as if a river is flowing by and you are sitting on the bank, you can watch thoughts drift by…. You can notice that there is a distance, a space, a place, between you and the river, between you and any remaining thoughts.
Step 4: Coming Back
And slowly coming back now…. Coming back to this moment, to this body here and now….