OSHO® Vipassana Meditation - Vipasana meditacija
Sitting: 45 minutes
Find a position in wich you can sit fairly still. If you need to change a position it is okay; just do it slowly and with awareness. With closed eyes, watch the rise and fall of the in-brath and out-breath slightly above the navel. Many things will take your atention away from the breathing. Whenever you have a choice gently return to watch your breath.
Walking: 15 minutes*
This is slow, natural walk. Instead of your breath, the primary object of watching is now your feet touching the ground as you walk. Keep your eyes lowered, looking at the ground a few steps ahead.
* You may choose to continue sitting for the whole hour.