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.

STAGES
TIME OF DAY
#1
Knowing the In-Breath
#2
In Praise of the Rising Sun
#3
Osho Dynamic Meditation
#4
Osho Mandala Meditation
#5
Pillow Beating (Catharsis)
#6
Panting Like a Dog
#7
Osho Nataraj Meditation (Dance)
#8
Living in This Moment
#9
The 'Stop!' Meditation
#10
Work as Meditation
#11
Drown in Creation
#12
Being Non-Mechanical is the Secret
#13
The Joy of Ordinary Tea
#14
Silent Waiting
#15
Sometimes, Suddenly... Be As If You Are Not
#16
'I Am Not This' (The Mind is Garbage)
#17
Laughing Meditation
#18
Awareness of the Whole Body
#19
Running as Meditation
#20
Swimming as Meditation
#21
Golden Light Meditation
#22
Waiting for the Sunrise
#23
Knowing the Long Breath
#24
Knowing the Short Breath
#25
Calming the Body
#26
Mindful Movement
#27
Integration Practice
#28
Sufi Dancing
#29
Kirtan
#30
Inviting Joy (Pīti)
#31
The Secret of De-automatization
#32
The Guillotine Meditation
#33
Follow the Yes
#34
Generating Happiness (Sukha)
#35
Loving-Kindness for Self
#36
Loving-Kindness for Others
#37
Observing Pleasant Feelings
#38
Observing Unpleasant Feelings
#39
Observing Neutral Feelings
#40
Calming Mental Formations
#41
Working with Fear
#42
Grounding Visualization
#43
Handling External Distractions
#44
Working with Physical Discomfort
#45
Observing Energy Surges
#46
Emotional Resilience
#47
Compassion Practice
#48
Equanimity
#49
Integration of Feelings Practice
#50
Observing and Naming Emotions
#51
Vipassana: The Insight Meditation
#52
Zazen: Unoccupied Awareness
#53
Flame Gazing (Tratak)
#54
Mirror Gazing
#55
Shiva Netra
#56
Experiencing the Mind
#57
Gladdening the Mind
#58
Steadying the Mind
#59
Liberating the Mind
#60
Thoughts are Not Facts
#61
Contemplating Impermanence
#62
Contemplating Dispassion
#63
Contemplating Cessation
#64
Contemplating Relinquishment
#65
Kundalini Meditation
#66
Whirling Meditation
#67
Nadabrahma Meditation
#68
Nadabrahma for Couples
#69
Evening Integration
#70
Life Meditation
#71
VBT: Watch the Gap Between Two Breaths
#72
VBT: Watch the Turning Point
#73
VBT: Watch the Fusion Point
#74
VBT: Awareness During Universal Pause
#75
Practicing 'Letting Go'
#76
VBT: Focus on the Third Eye
#77
VBT: Feel the Prana
#78
VBT: Awareness in the Gap During Activity
#79
VBT: Focus on the Spine
#80
VBT: Meditate in a Moving Vehicle
#81
VBT: Concentrate on Pain
#82
VBT: Listen to a Fading Sound
#83
VBT: Intone a Sound and Become It
#84
VBT: Look Lovingly at an Object
#85
VBT: Sit on Your Buttocks Only
#86
Integration: The Journey Complete
#87
The Only Way: Being Here Now
#88
"Oh" Meditation
#89
Death Meditation
#90
The Third Eye (VBT: Attention Between Eyebrows)
#91
Life Meditation
#92
VBT: Watch the Gap Between Two Breaths
#93
VBT: Watch the Turning Point
#94
VBT: Watch the Fusion Point
#95
VBT: Awareness During Universal Pause
#96
VBT: Focus on the Third Eye
#97
VBT: Feel the Prana
#98
VBT: Awareness in the Gap During Activity
#99
VBT: Focus on the Spine
#100
The Sound of Silence (Nada)
#101
VBT: Listen to a Fading Sound
#102
VBT: Intone a Sound and Become It
#103
VBT: Look Lovingly at an Object
#104
VBT: Sit on Your Buttocks Only
#105
VBT: Meditate in a Moving Vehicle
#106
VBT: Concentrate on Pain
#107
Integration: The Journey Complete
#108
The Only Way: Being Here Now
VBT = Vigyan Bhairav Tantra
By Time of Day
Morning Meditations
Step 1: Knowing the In-BreathStep 2: In Praise of the Rising SunStep 3: Osho Dynamic MeditationStep 5: Pillow Beating (Catharsis)Step 17: Laughing MeditationStep 18: Awareness of the Whole BodyStep 19: Running as MeditationStep 20: Swimming as MeditationStep 21: Golden Light MeditationStep 22: Waiting for the SunriseStep 23: Knowing the Long BreathStep 24: Knowing the Short BreathStep 25: Calming the BodyStep 26: Mindful MovementStep 27: Integration Practice
After Mid-Day
Step 6: Panting Like a DogStep 9: The 'Stop!' MeditationStep 10: Work as MeditationStep 11: Drown in CreationStep 12: Being Non-Mechanical is the SecretStep 13: The Joy of Ordinary TeaStep 15: Sometimes, Suddenly... Be As If You Are NotStep 28: Sufi DancingStep 29: KirtanStep 30: Inviting Joy (Pīti)Step 31: The Secret of De-automatizationStep 32: The Guillotine MeditationStep 33: Follow the YesStep 34: Generating Happiness (Sukha)Step 35: Loving-Kindness for SelfStep 36: Loving-Kindness for OthersStep 37: Observing Pleasant FeelingsStep 38: Observing Unpleasant FeelingsStep 39: Observing Neutral FeelingsStep 40: Calming Mental FormationsStep 41: Working with FearStep 42: Grounding VisualizationStep 43: Handling External DistractionsStep 44: Working with Physical DiscomfortStep 45: Observing Energy SurgesStep 46: Emotional ResilienceStep 47: Compassion PracticeStep 48: EquanimityStep 49: Integration of Feelings PracticeStep 50: Observing and Naming Emotions
Around Evening
Step 4: Osho Mandala MeditationStep 7: Osho Nataraj Meditation (Dance)Step 14: Silent WaitingStep 51: Vipassana: The Insight MeditationStep 52: Zazen: Unoccupied AwarenessStep 53: Flame Gazing (Tratak)Step 54: Mirror GazingStep 55: Shiva NetraStep 56: Experiencing the MindStep 57: Gladdening the MindStep 58: Steadying the MindStep 59: Liberating the MindStep 60: Thoughts are Not FactsStep 61: Contemplating ImpermanenceStep 62: Contemplating DispassionStep 63: Contemplating CessationStep 64: Contemplating RelinquishmentStep 65: Kundalini MeditationStep 66: Whirling MeditationStep 67: Nadabrahma MeditationStep 68: Nadabrahma for CouplesStep 69: Evening IntegrationStep 70: Life MeditationStep 71: VBT: Watch the Gap Between Two BreathsStep 72: VBT: Watch the Turning PointStep 73: VBT: Watch the Fusion PointStep 74: VBT: Awareness During Universal PauseStep 75: Practicing 'Letting Go'Step 76: VBT: Focus on the Third EyeStep 77: VBT: Feel the PranaStep 78: VBT: Awareness in the Gap During ActivityStep 79: VBT: Focus on the SpineStep 80: VBT: Meditate in a Moving VehicleStep 81: VBT: Concentrate on Pain
After Sunset
Step 16: 'I Am Not This' (The Mind is Garbage)Step 82: VBT: Listen to a Fading SoundStep 83: VBT: Intone a Sound and Become ItStep 84: VBT: Look Lovingly at an ObjectStep 85: VBT: Sit on Your Buttocks OnlyStep 86: Integration: The Journey CompleteStep 87: The Only Way: Being Here NowStep 88: "Oh" MeditationStep 89: Death MeditationStep 90: The Third Eye (VBT: Attention Between Eyebrows)
Night Time
Step 91: Life MeditationStep 92: VBT: Watch the Gap Between Two BreathsStep 93: VBT: Watch the Turning PointStep 94: VBT: Watch the Fusion PointStep 95: VBT: Awareness During Universal PauseStep 96: VBT: Focus on the Third EyeStep 97: VBT: Feel the PranaStep 98: VBT: Awareness in the Gap During ActivityStep 99: VBT: Focus on the SpineStep 100: The Sound of Silence (Nada)Step 101: VBT: Listen to a Fading SoundStep 102: VBT: Intone a Sound and Become ItStep 103: VBT: Look Lovingly at an ObjectStep 104: VBT: Sit on Your Buttocks OnlyStep 105: VBT: Meditate in a Moving VehicleStep 106: VBT: Concentrate on PainStep 107: Integration: The Journey CompleteStep 108: The Only Way: Being Here Now