This meditation is best done at sunset or in the late afternoon. Being fully immersed in the shaking and dancing of the first two stages helps to “melt” the rocklike being, wherever the energy flow has been repressed and blocked. Then that energy can flow, dance and be transformed into bliss and joy. The last two stages enable all this energy to flow vertically, to move upward into silence. It is a highly effective way of unwinding and letting go at the end of the day.
这个冥想最好在日落时分或者下午晚些时候进行。完全沉浸在前两个阶段的身体抖动和舞蹈之中，有助于“溶解”僵硬的如岩石一般的能量外壳，这个外壳阻碍和压抑了能量的流动。然后，能量便开始流动起来，如同舞蹈一般，转化为幸福和喜悦。最后两个阶段允许能量垂直地进行流动，向上流动，进入寂静之中。这是一天终结之时非常高效的放松和解压的方式。
The meditation is to be done with its specific OSHO Kundalini Meditation music, which indicates and energetically supports the different stages.
For the music availability, see below.
这个冥想要与特定的Osho昆达里尼冥想音乐搭配一起进行。这个音乐在不同的阶段体验和支持不同的能量流动。
Instructions:
指导：
The meditation lasts one hour and has four stages. The meditation is over when you hear three gong beats.
这个冥想持续一个小时的时间，有四个阶段。当冥想结束的时候，你会听见三声铜锣的声音。
First Stage: 15 minutes
第一阶段：15分钟
Be loose and let your whole body shake, feeling the energies moving up from your feet. Let go everywhere and become the shaking.
Your eyes may be open or closed.
放松，让你的整个身体抖动，感受能量从你的脚底升起。让能量在身体中流动，融入这样的颤抖之中。
可以闭上或者睁着眼睛。
Second Stage: 15 minutes
第二阶段：15分钟
Dance – any way you feel, and let the whole body move as it wishes.
Your eyes may be open or closed.
跳舞 — 以任何你感觉到的方式进行，让整个身体随着感觉舞动。
可以闭上或者睁着眼睛。
Third Stage: 15 minutes
第三阶段：15分钟
Close your eyes and be still, sitting or standing – witnessing whatever is happening inside and out.
闭上眼睛，保持静止的状态，你可以坐着或者站着 — 见证内在和外在发生的一切。
Fourth Stage: 15 minutes
第四阶段：15分钟
Keeping your eyes closed, lie down and be still.
保持眼睛关闭的状态，躺下并保持静止。
Note:
注意：
In the fourth stage you may choose to remain sitting if you wish.
在第四阶段，如果你愿意，也可以保持坐着的姿势。
Some suggestions from Osho for this meditation:
Osho对这个冥想的一些建议：
The first stage:
第一个阶段：
“If you are doing the Kundalini Meditation, allow the shaking – don’t do it! Stand silently, feel it coming, and when your body starts a little trembling, help it, but don’t do it! Enjoy it, feel blissful about it, allow it, receive it, welcome it, but don’t will it.
如果你正在做这个昆达里尼冥想，允许身体去抖动 — 不是强迫身体这样！安静地站着，感觉它的到来，然后当你的身体开始有一点颤抖的时候，帮助身体去维持这种颤抖，而不是刻意让身体去抖动！去享受这个过程，感受到这个过程的祝福，允许它自然而然发生，接收它，欢迎它的到来，但是不要去强迫它。
“If you force, it will become an exercise, a physical exercise of the body. Then the shaking will be there, but just on the surface. It will not penetrate you. You will remain solid, stonelike, rocklike within. You will remain the manipulator, the doer, and the body will just be following. The body is not the question, you are the question.
如果你强迫它发生，这就会变成一种锻炼，一种身体的锻炼。然后会有身体的抖动，不过它只会停留在表面。它不会穿透你。你的内在还是很坚硬，就像石头或者岩石那般。你仍然保持着操控者的角色，身体根据你的指令去服从。身体并不是问题所在，你才是问题的根源。
“When I say shake, I mean your solidity, your rocklike being should shake to the very foundations, so it becomes liquid, fluid, melts, flows. And when the rocklike being becomes liquid your body will follow. Then there is no shaker, only shaking; then nobody is doing it, it is simply happening. Then the doer is not.
当我说抖动的时候，我是指你的坚固的状态，你的像岩石一样的内在应该被触动到它的根基，因此它会开始流动，开始像液体，融化，流动。当像岩石一般的存在开始流动之后，你的身体会随之动起来。所以，不是你在刻意地进行抖动，而是跟随着能量去清理。没有人去刻意地让它发生些什么，它仅仅是自然地发生了。
“Enjoy it, but don’t will it. And remember, whenever you will a thing you cannot enjoy it. They are reverse, opposites; they never meet. If you will a thing you cannot enjoy it, if you enjoy it you cannot will it .”
去享受这个过程，但是不要刻意这样做。记住，当你可以去做一些事情的时候，你不能去享受这个过程了。如果你享受这个过程，你并没有刻意去做些什么。
“If you shake your body rightly for fifteen minutes, with total feeling, then all the repressed energy will begin to manifest and flow.”
如果你可以以恰当的方式去摇晃你的身体，完全沉浸其中的感受，然后所有被压制的能量会开始显现并且流动起来。
The second stage:
第二阶段：
“Dance with joy because the more blissful you are, the more the energy moves upward; the more the energy moves upward, the more blissful you become.”
快乐地去跳舞，因为你越是感觉到那种祝福感，就有越多的能量向上移动；越多的能量向上移动，你就会感觉到更多的祝福感。
The third stage:
第三阶段：
“It is useful to sit, so that the whole body disappears and only the spine remains. The energy moves upward through the spine and all the energy gathers in the spine.”
坐着会很有效，感受整个身体都消失了，只剩下脊柱。能量沿着脊柱向上移动，所有的能量都集中在脊柱上。
原文：https://www.osho.com/meditation/osho-active-meditations/osho-kundalini-meditation
