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108-Step Meditation Journey

Spiritual Guide for Meditation

Progress through a single, finite 108-step curriculum arranged as a 4×27 mala— from calm abiding to insight and select Vigyan Bhairav Tantra techniques.

Journey (108)By Time of Day

Today

Step 1: Knowing the In-Breath

~3 min • The Foundation of Calm

Stage 1 (1–27)

The Foundation of Calm

Anapanasati Tetrad 1: Body

Stage 2 (28–54)

The Landscape of Feeling

Anapanasati Tetrad 2: Feelings

Stage 3 (55–81)

The Nature of Mind

Anapanasati Tetrad 3: Mind

Stage 4 (82–108)

The Path of Insight

Anapanasati Tetrad 4 + VBT

Knowing the In-Breath

In Praise of the Rising Sun

Osho Dynamic Meditation

Osho Mandala Meditation

Pillow Beating (Catharsis)

Panting Like a Dog

Osho Nataraj Meditation (Dance)

Living in This Moment

The "Stop!" Meditation

Work as Meditation

Drown in Creation

Being Non-Mechanical is the Secret

The Joy of Ordinary Tea

Sometimes, Suddenly... Be As If You Are Not

'I Am Not This' (The Mind is Garbage)

Laughing Meditation

Awareness of the Whole Body

Running as Meditation

Swimming as Meditation

Golden Light Meditation

Waiting for the Sunrise

Knowing the Long Breath

Knowing the Short Breath

Calming the Body

Mindful Movement

Integration Practice

Inviting Joy (Pīti)

The Secret of De-automatization

The Guillotine Meditation

Generating Happiness (Sukha)

Loving-Kindness for Self

Loving-Kindness for Others

Observing Pleasant Feelings

Observing Unpleasant Feelings

Observing Neutral Feelings

Calming Mental Formations

Working with Fear

Grounding Visualization

Handling External Distractions

Working with Physical Discomfort

Observing Energy Surges

Emotional Resilience

Compassion Practice

Integration of Feelings Practice

Observing and Naming Emotions

Vipassana: The Insight Meditation

Zazen: Unoccupied Awareness

Flame Gazing (Tratak)

Experiencing the Mind

Gladdening the Mind

Steadying the Mind

Liberating the Mind

Thoughts are Not Facts

"One" Meditation

The Inner Smile

Listening with Sympathy

Watching Thoughts as Clouds

De-identification from Thoughts

Observing Thought Patterns

The Gap Between Thoughts

Witnessing the Thinker

Integration of Mind Practices

Preparing for Insight

Contemplating Impermanence

Contemplating Dispassion

Contemplating Cessation

Contemplating Relinquishment

Practicing 'Letting Go'

Kundalini Meditation

Whirling Meditation

Nadabrahma Meditation

Nadabrahma for Couples

Evening Integration

Gibberish Meditation

Be as Negative as You Can

The Prayer Meditation

Gourishankar Meditation

Love as Meditation

"Oh" Meditation

Death Meditation

The Third Eye (VBT: Attention Between Eyebrows)

Life Meditation

VBT: Watch the Gap Between Two Breaths

VBT: Watch the Turning Point

VBT: Watch the Fusion Point

VBT: Awareness During Universal Pause

VBT: Focus on the Third Eye

VBT: Feel the Prana

VBT: Awareness in the Gap During Activity

VBT: Focus on the Spine

The Sound of Silence (Nada)

VBT: Listen to a Fading Sound

VBT: Intone a Sound and Become It

VBT: Look Lovingly at an Object

VBT: Sit on Your Buttocks Only

VBT: Meditate in a Moving Vehicle

VBT: Concentrate on Pain

Integration: The Journey Complete

The Only Way: Being Here Now

By Time of Day

Morning Meditations

Step 1: Knowing the In-Breath Step 2: In Praise of the Rising Sun Step 3: Osho Dynamic Meditation Step 5: Pillow Beating (Catharsis)Step 17: Laughing Meditation Step 18: Awareness of the Whole Body Step 19: Running as Meditation Step 20: Swimming as Meditation Step 21: Golden Light Meditation Step 22: Waiting for the Sunrise Step 23: Knowing the Long Breath Step 24: Knowing the Short Breath Step 25: Calming the Body Step 26: Mindful Movement Step 27: Integration Practice

After Mid-Day

Step 6: Panting Like a Dog Step 9: The "Stop!" Meditation Step 10: Work as Meditation Step 11: Drown in Creation Step 12: Being Non-Mechanical is the Secret Step 13: The Joy of Ordinary Tea Step 15: Sometimes, Suddenly... Be As If You Are Not Step 28: Sufi Dancing Step 29: Kirtan Step 30: Inviting Joy (Pīti)Step 31: The Secret of De-automatization Step 32: The Guillotine Meditation Step 33: Follow the Yes Step 34: Generating Happiness (Sukha)Step 35: Loving-Kindness for Self Step 36: Loving-Kindness for Others Step 37: Observing Pleasant Feelings Step 38: Observing Unpleasant Feelings Step 39: Observing Neutral Feelings Step 40: Calming Mental Formations Step 41: Working with Fear Step 42: Grounding Visualization Step 43: Handling External Distractions Step 44: Working with Physical Discomfort Step 45: Observing Energy Surges Step 46: Emotional Resilience Step 47: Compassion Practice Step 48: Equanimity Step 49: Integration of Feelings Practice Step 50: Observing and Naming Emotions

Around Evening

Step 4: Osho Mandala Meditation Step 7: Osho Nataraj Meditation (Dance)Step 14: Silent Waiting Step 51: Vipassana: The Insight Meditation Step 52: Zazen: Unoccupied Awareness Step 53: Flame Gazing (Tratak)Step 54: Mirror Gazing Step 55: Shiva Netra Step 56: Experiencing the Mind Step 57: Gladdening the Mind Step 58: Steadying the Mind Step 59: Liberating the Mind Step 60: Thoughts are Not Facts Step 61: "One" Meditation Step 62: The Inner Smile Step 63: Listening with Sympathy Step 64: Watching Thoughts as Clouds Step 65: De-identification from Thoughts Step 66: Observing Thought Patterns Step 67: The Gap Between Thoughts Step 68: Witnessing the Thinker Step 69: Integration of Mind Practices Step 70: Preparing for Insight Step 71: Contemplating Impermanence Step 72: Contemplating Dispassion Step 73: Contemplating Cessation Step 74: Contemplating Relinquishment Step 75: Practicing 'Letting Go'Step 76: Kundalini Meditation Step 77: Whirling Meditation Step 78: Nadabrahma Meditation Step 79: Nadabrahma for Couples Step 80: Evening Integration Step 81: Gibberish Meditation

After Sunset

Step 16: 'I Am Not This' (The Mind is Garbage)Step 82: Be an Animal!Step 83: Be as Negative as You Can Step 84: The Prayer Meditation Step 85: Latihan Step 86: Gourishankar Meditation Step 87: Love as Meditation Step 88: "Oh" Meditation Step 89: Death Meditation Step 90: The Third Eye (VBT: Attention Between Eyebrows)

Night Time

Step 91: Life Meditation Step 92: VBT: Watch the Gap Between Two Breaths Step 93: VBT: Watch the Turning Point Step 94: VBT: Watch the Fusion Point Step 95: VBT: Awareness During Universal Pause Step 96: VBT: Focus on the Third Eye Step 97: VBT: Feel the Prana Step 98: VBT: Awareness in the Gap During Activity Step 99: VBT: Focus on the Spine Step 100: The Sound of Silence (Nada)Step 101: VBT: Listen to a Fading Sound Step 102: VBT: Intone a Sound and Become It Step 103: VBT: Look Lovingly at an Object Step 104: VBT: Sit on Your Buttocks Only Step 105: VBT: Meditate in a Moving Vehicle Step 106: VBT: Concentrate on Pain Step 107: Integration: The Journey Complete Step 108: The Only Way: Being Here Now

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