Nadabrahma is an old Tibetan technique of humming that bathes the whole body in a healing resonance while a simple, precise hand movement centers energy at the navel. The meditation unfolds in three stages: sustained humming, exquisitely slow energy circles with the hands, and a final immersion in stillness.
It can be practiced alone or with others, at any time of day. Begin on an empty stomach and allow at least 15 minutes of quiet rest afterward. The method’s poetry lies in its simplicity: hum until the vibration hums you, move until the movement moves you, then rest in the silence that remains.
Phase Instructions
First Stage: Humming
Duration: 30 minutes. Sit in a relaxed position with your eyes closed and lips together. Begin humming—loudly enough to be heard by others—so that a palpable vibration spreads throughout your whole body. Let the sound be continuous and unforced; there is no special breathing. You may vary the pitch naturally, and allow your body to sway or move smoothly and slowly if it arises. Visualize yourself as a hollow tube or an empty vessel filled only with the vibration of the hum. A moment may come when the humming seems to continue by itself and you simply become the listener—allow this.
Second Stage: Energy Circles
Duration: 15 minutes total, in two halves of 7½ minutes each. First half (palms up): Starting at the navel, move both hands forward and then let them separate, tracing two large outward circles that mirror each other to the left and right. Keep the motion so slow that at times it may appear still. Feel you are offering energy outward to the universe. Second half (palms down): Turn the hands over and reverse the direction. Let the hands return together toward the navel and then divide outward to the sides of the body. Now feel you are drawing energy in. As in the first stage, do not inhibit any gentle, slow movements of the rest of your body.
Third Stage: Stillness
Duration: 15 minutes. Sit or lie down absolutely quiet and still, allowing all movement and effort to dissolve. When the stage ends, transition gently and remain inactive, in silence and ease, for at least 15 minutes.
Core Benefits
- Healing resonance throughout the body.
- Centering of energy at the navel.
- Experience of sustained humming.
- Slow, meditative hand movements.
- Resting in a state of stillness.
Common questions
Practical questions about the method. The answers are written by Osho Live from his instructions — for his own words, see “What Osho said about this technique” above.
1What is the core technique in Nadabrahma Meditation?
The core involves sustained humming and precise hand movements.
2What is the ideal time to practice Nadabrahma Meditation?
It can be practiced at any time of day, but ensure the stomach is empty.
3Can Nadabrahma Meditation be practiced alone?
Yes, it can be practiced alone or with others.
4Why is it important to practice on an empty stomach?
Practicing on an empty stomach helps enhance the experience and avoid discomfort.
5What should be done post-meditation?
Allow at least 15 minutes of quiet rest afterward.