Vipassana is a well-known method for practicing awareness, watchfulness, mindfulness, witnessing. The OSHO form of vipassana practice is offered side-by-side with the more expressive OSHO Active methods; this enables it to be a comfortable, "juicy" experience, it is not dry.
Here, you sit upright -- comfortably and with closed eyes -- for 45 minutes, followed by 15 minutes of a slow walking meditation. The essence of Vipassana is to watch and accept whatever is happening. While sitting, the primary object is the rise and fall of the belly, caused by natural breathing; while walking it is the sensation of the feet touching the ground. Other things may take the attention away, and the process of watching includes everything. During the sitting, being tapped on the head with the Vipassana stick helps you to be alert and gives extra energy and encouragement for watching.
"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." Osho
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