Osho No Dimensions Meditation
Chinese simplified characters
Instructions for the 3 stages
Note: There is a 1 hour music CD, available for purchase (or download) online at
www.newearthrecords.com, that is meant to be played while doing this meditation.
Chinese simplified characters
Instructions for the 3 stages
Note: There is a 1 hour music CD, available for purchase (or download) online at
www.newearthrecords.com, that is meant to be played while doing this meditation.
| oshobob The Living Workshop |
| Osho Active Meditations--Chinese simplified |
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| |
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| To see more on this Osho meditation and many others, the most complete practical guide is the book titled Meditation: The First and Last Freedom, available from many outlets in English. The simplified Chinese translation of this Osho meditation handbook is available online--free. See Chapter 1 here, with a link to the rest of the book at www.aoxiu.com |
「意识是一个圆：无边无际。既不朝向杯方也不朝向南方。它就是一
个圆圈。」奥修：Om Shanti Shanti Shanti 第26章
这是帮助你把能量带回丹田中心一种很有效的静心方法；它以苏
菲技巧为基础，所有的动作都是在帮助你进入觉知与身体整合里。因
为是苏菲的静心，所以它有一种自由与游戏的品质。它真的不是死板
严肃的静心，整个过程甚至可以带着微笑来做。
这是一小时的静心活动，分三个阶段。前面两个阶段眼睛张开，
但是不把焦点放在任何东西上。第三个阶段，眼睛闭上。静心音乐是
为这个静心特别创作的，开始的时候很慢，渐渐地节奏会越来越加
快，彷佛一股向上提升的力量。
第一个阶段：30分钟
这是一套连续六个动作的舞蹈。眼睛张开。开始的时候站立着，
左手放在心轮的地方，右手放在丹田的地方。静静地站着，顷听音
乐，归于中心。这个阶段的静心以缓慢的速度开始，然后强度越来越
快。
如果你跟别人一起做这个静心，过程中可能会发现自己跟别人不
同步而以为自己做错了。当这样的状况发生时，只要停下来，看看别
人，然后重新跟上韵律就好了。
当你听到音乐里的铃声响起，就开始重复进行下列的过程说明。
所有的动作都以丹田中心为出发点，音乐会帮助你保持正确的韵律。
臀部与眼睛总是朝向手指的方向。保持优雅的动作，让能量流畅不间
断。跟着音乐同时从喉轮的地方响亮的发出「Shoo」的声音。
继续重复这六个动作30分钟。
六个动作的步骤：
1) 双手背互相贴在一起，停在丹田的地方，手指朝下。用鼻子吸气，
带着满满的爱把手带到心轮的地方。呼气，同时从喉咙发出「Shoo」
的声音，把这份爱送给这个世界。同时往前伸出右手臂(手指伸直，手
掌朝下)和右脚；左手则带回丹田的地方。然后再度回到最初的姿势，
双手停在丹田的地方。
2) 换左手左脚重复相同的动作。再度回到最初的姿势，双手停在丹田
的地方。
3) 换右手右脚重复相同的动作。方向转向右边。再度回到最初的姿
势，双手停在丹田的地方。
4) 换左手左脚重复相同的动作。方向转向左边。再度回到最初的姿
势，双手停在丹田的地方。
5) 换右手右脚重复相同的动作。从右边转向后方。再度回到最初的姿
势，双手停在丹田的地方。
6) 换左手左脚重复相同的动作。从左边转向后方。再度回到最初的姿
势，双手停在丹田的地方。
这个阶段在音乐停止时结束。当新的音乐再度响起，就进入第二阶
段。
第二个阶段：15分钟
开始时，把右脚指放在左脚指上面。双手臂交迭在胸前，拥抱自
己。感觉对自己的爱。音乐开始时，向存在鞠躬，表达存在带领你进
入这个静心的敬意。当拍子改变时，开始向右或向左旋转，依你感觉
最好的方向转。如果你向右旋转；右脚和右手放在右边，左手放在相
反方向。旋转时依自己的感觉可以改变手的姿势。
如果这是你第一次的旋转，要非常非常缓慢地开始，一旦身心适
应了这样的移动，身体会自然地加快。不要勉强自己太早加快速度。
如果你头晕，或你觉得承受不了，可以停下来站着或坐下。旋转结束
时，速度放慢，双手臂交迭在心轮的地方。
第三个阶段：15分钟
躺下来，腹部朝下，眼睛闭上。双腿打开不要交迭。让你所聚集
的能量在你身上流动开来。不需要作任何事，只是跟自己在一起。如
果觉得俯躺不舒服，你可以正躺。静心结束时会听到敲钟的声音。
个圆圈。」奥修：Om Shanti Shanti Shanti 第26章
这是帮助你把能量带回丹田中心一种很有效的静心方法；它以苏
菲技巧为基础，所有的动作都是在帮助你进入觉知与身体整合里。因
为是苏菲的静心，所以它有一种自由与游戏的品质。它真的不是死板
严肃的静心，整个过程甚至可以带着微笑来做。
这是一小时的静心活动，分三个阶段。前面两个阶段眼睛张开，
但是不把焦点放在任何东西上。第三个阶段，眼睛闭上。静心音乐是
为这个静心特别创作的，开始的时候很慢，渐渐地节奏会越来越加
快，彷佛一股向上提升的力量。
第一个阶段：30分钟
这是一套连续六个动作的舞蹈。眼睛张开。开始的时候站立着，
左手放在心轮的地方，右手放在丹田的地方。静静地站着，顷听音
乐，归于中心。这个阶段的静心以缓慢的速度开始，然后强度越来越
快。
如果你跟别人一起做这个静心，过程中可能会发现自己跟别人不
同步而以为自己做错了。当这样的状况发生时，只要停下来，看看别
人，然后重新跟上韵律就好了。
当你听到音乐里的铃声响起，就开始重复进行下列的过程说明。
所有的动作都以丹田中心为出发点，音乐会帮助你保持正确的韵律。
臀部与眼睛总是朝向手指的方向。保持优雅的动作，让能量流畅不间
断。跟着音乐同时从喉轮的地方响亮的发出「Shoo」的声音。
继续重复这六个动作30分钟。
六个动作的步骤：
1) 双手背互相贴在一起，停在丹田的地方，手指朝下。用鼻子吸气，
带着满满的爱把手带到心轮的地方。呼气，同时从喉咙发出「Shoo」
的声音，把这份爱送给这个世界。同时往前伸出右手臂(手指伸直，手
掌朝下)和右脚；左手则带回丹田的地方。然后再度回到最初的姿势，
双手停在丹田的地方。
2) 换左手左脚重复相同的动作。再度回到最初的姿势，双手停在丹田
的地方。
3) 换右手右脚重复相同的动作。方向转向右边。再度回到最初的姿
势，双手停在丹田的地方。
4) 换左手左脚重复相同的动作。方向转向左边。再度回到最初的姿
势，双手停在丹田的地方。
5) 换右手右脚重复相同的动作。从右边转向后方。再度回到最初的姿
势，双手停在丹田的地方。
6) 换左手左脚重复相同的动作。从左边转向后方。再度回到最初的姿
势，双手停在丹田的地方。
这个阶段在音乐停止时结束。当新的音乐再度响起，就进入第二阶
段。
第二个阶段：15分钟
开始时，把右脚指放在左脚指上面。双手臂交迭在胸前，拥抱自
己。感觉对自己的爱。音乐开始时，向存在鞠躬，表达存在带领你进
入这个静心的敬意。当拍子改变时，开始向右或向左旋转，依你感觉
最好的方向转。如果你向右旋转；右脚和右手放在右边，左手放在相
反方向。旋转时依自己的感觉可以改变手的姿势。
如果这是你第一次的旋转，要非常非常缓慢地开始，一旦身心适
应了这样的移动，身体会自然地加快。不要勉强自己太早加快速度。
如果你头晕，或你觉得承受不了，可以停下来站着或坐下。旋转结束
时，速度放慢，双手臂交迭在心轮的地方。
第三个阶段：15分钟
躺下来，腹部朝下，眼睛闭上。双腿打开不要交迭。让你所聚集
的能量在你身上流动开来。不需要作任何事，只是跟自己在一起。如
果觉得俯躺不舒服，你可以正躺。静心结束时会听到敲钟的声音。
奥修 无边无际 静心
English instructions for the 3 stages of Osho No Dimensions Meditation
This is a powerful method for centering one's energy in the hara -- the area just
below the navel. It is based on a Sufi technique of movements for awareness and
integration of the body. It is to be done empty stomach and preferably done around
mid-day. This one hour meditation has three stages. During the first two stages the
eyes are open but not focused on anything. During the third stage the eyes are
closed. The music, created especially for this meditation, begins slowly and
gradually becomes faster and faster as an uplifting force.
First stage: 30 minutes with music
A continuous dance in a set of six movements. With your eyes open, begin by
standing in one place and placing the left hand on the heart and the right hand on
the hara. Stand still for a few moments just listening to the music to get centered.
When the bell rings, start the sequence as described below. The movements
always come from the center, or hara, using the music to keep the correct rhythm.
The hips and eyes face the direction of the hand movement. Use graceful
movements in a continuous flow. Loud "Shoo" sounds are made from the throat in
synchronicity with the sounds from the recording. Repeat this six-movement
sequence continuously for 30 minutes.
1) Touch the backs of the hands together pointing downward on the hara.
Breathing in through the nose, bring the hands up to the heart and fill them with
love. Breathing out make the sound "Shoo" from the throat and send love out to the
world. At the same time move the right arm (with fingers extended, palm downward)
and right foot straight forward, and move the left hand back down to the hara.
Return to the original position with both hands on the hara.
2) Repeat this movement with the left arm and foot. Return to the original position
with both hands on the hara.
3) Repeat this movement with the right arm and foot, turning sideways to the right.
Return to the original position with both hands on the hara.
4) Repeat this movement with the left arm and foot, turning sideways to the left.
Return to the original position with both hands on the hara.
5) Repeat this movement with the right arm and foot, turning directly behind from
the right side. Return to the original position with both hands on the hara.
6) Repeat this movement with the left arm and foot, turning directly behind from the
left side. Return to the original position with both hands on the hara.
Second stage: 15 minutes with music
Begin by placing the right toe over the left toe. Fold your arms across your chest
and embrace yourself. Feel love for yourself. When the music starts bow down to
existence for bringing you here for this meditation. When the tempo changes, begin
whirling. Turn anticlockwise keeping the eyes open a little, arms stretched out with
the right palm turned upward and the left palm facing the ground. Breathe normally
and let the whirling take you over. If you feel discomfort from whirling anticlockwise,
you can change to clockwise and reverse position of the hands. If a sensation of
nausea arises, focusing the eyes on the right hand can be helpful. To end the
whirling, slow down and fold the arms over the chest and heart.
Third stage: 15 minutes in silence
Lie down on the belly with your eyes closed. Leave your legs open and not crossed
to allow all the energy you have gathered to flow through you. Just go inside and
allow witnessing to happen.
This is a powerful method for centering one's energy in the hara -- the area just
below the navel. It is based on a Sufi technique of movements for awareness and
integration of the body. It is to be done empty stomach and preferably done around
mid-day. This one hour meditation has three stages. During the first two stages the
eyes are open but not focused on anything. During the third stage the eyes are
closed. The music, created especially for this meditation, begins slowly and
gradually becomes faster and faster as an uplifting force.
First stage: 30 minutes with music
A continuous dance in a set of six movements. With your eyes open, begin by
standing in one place and placing the left hand on the heart and the right hand on
the hara. Stand still for a few moments just listening to the music to get centered.
When the bell rings, start the sequence as described below. The movements
always come from the center, or hara, using the music to keep the correct rhythm.
The hips and eyes face the direction of the hand movement. Use graceful
movements in a continuous flow. Loud "Shoo" sounds are made from the throat in
synchronicity with the sounds from the recording. Repeat this six-movement
sequence continuously for 30 minutes.
1) Touch the backs of the hands together pointing downward on the hara.
Breathing in through the nose, bring the hands up to the heart and fill them with
love. Breathing out make the sound "Shoo" from the throat and send love out to the
world. At the same time move the right arm (with fingers extended, palm downward)
and right foot straight forward, and move the left hand back down to the hara.
Return to the original position with both hands on the hara.
2) Repeat this movement with the left arm and foot. Return to the original position
with both hands on the hara.
3) Repeat this movement with the right arm and foot, turning sideways to the right.
Return to the original position with both hands on the hara.
4) Repeat this movement with the left arm and foot, turning sideways to the left.
Return to the original position with both hands on the hara.
5) Repeat this movement with the right arm and foot, turning directly behind from
the right side. Return to the original position with both hands on the hara.
6) Repeat this movement with the left arm and foot, turning directly behind from the
left side. Return to the original position with both hands on the hara.
Second stage: 15 minutes with music
Begin by placing the right toe over the left toe. Fold your arms across your chest
and embrace yourself. Feel love for yourself. When the music starts bow down to
existence for bringing you here for this meditation. When the tempo changes, begin
whirling. Turn anticlockwise keeping the eyes open a little, arms stretched out with
the right palm turned upward and the left palm facing the ground. Breathe normally
and let the whirling take you over. If you feel discomfort from whirling anticlockwise,
you can change to clockwise and reverse position of the hands. If a sensation of
nausea arises, focusing the eyes on the right hand can be helpful. To end the
whirling, slow down and fold the arms over the chest and heart.
Third stage: 15 minutes in silence
Lie down on the belly with your eyes closed. Leave your legs open and not crossed
to allow all the energy you have gathered to flow through you. Just go inside and
allow witnessing to happen.