Osho Sammasati | The 4-Step Let Go – into the Ocean of Who You Are

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The 4-Step Let Go – into the Ocean of Who You Are

by Osho Sammasati

A guided meditation with Maneesha James leading us in relaxing the body, the breath and finally the mind to fully let go into the ocean of awareness.
Genre: New Age: Meditation
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  Song Share Time Download
1. The 4-Step Let Go Guided Meditation (feat. Maneesha James)
32:32 album only
2. The 4-Step Let Go (Instrumental) [feat. Morgan Fisher]
32:32 album only
Downloads are available as MP3-320 files.


Album Notes
The 4-Step Let Go
…into the ocean of who you are

A guided relaxation meditation with Maneesha James

* Anyone who would like to live with more awareness, totality and joy, and to die consciously, with grace and gratitude

* Anyone who would like to be able to relax and return to a place of calmness by themselves, when they want or need to

* Anyone who has fear around living or dying, especially those who are uncomfortable when their ability to control is compromised

* Those already familiar with meditation as well as those who would like to learn how to meditate

* Carers of those who are ill or dying

This guided meditation, of just over 30 minutes, leads us through the steps of relaxing first the body, then the breath and finally the mind so that we can fully let go into the ocean of awareness. It can be used whilst healthy and also if ill or dying.

As a daily meditation, it enables us to learn how to voluntarily and consciously relax while staying alert, to experience what is meant by inner watching or observation, and to know the non-dual state of awareness. It is helpful as preparation for your own dying and for supporting others through theirs, by becoming at ease with a process that is similar to the dying of the body.

The 4-Step Let Go is based on a method created by the mystic, Osho, in his book And Now And Here.


The need to feel in control, to one degree or other, is a common human concern. We want to know that we are safe, that we know where we are and where we are going. Fearing the unknown, we try to create and maintain a sense of certainty.

Constantly holding the reins tight comes at a cost. Its name is stress. Stressed, we are chronically tense, serious and reactive. We are preoccupied to the exclusion of much that is happening around us. We forget how to “switch off.” Many of us cannot sleep. We forget how to play, to laugh, even to love. In short: stress does not make for an enjoyable life.

There is a different way to be. It’s about exchanging control for consciousness. Rather than holding tight, instead of being hyper-vigilant, we are present to the moment, open and aware, trusting that we can respond to whatever we encounter. In the state of awareness we let go naturally and easily…we relax.

In The 4-Step Let Go, we voluntarily, deliberately, put aside the need to control. It feels safe to do so because it’s for a limited time, within a certain framework, with gentle music and a voice to guide us. It feels safe because we are choosing to relax, consciously.

Allowing ourselves to let go, we discover that being deeply relaxed is deeply pleasant…that it’s lovely not to have to be in charge but to just let things be.

Relaxed, our focus naturally moves inside. Relaxed, there’s a sense of detachment from our body, our breath, and physical sensations, and from our mind, our thoughts and feelings. Relaxed, we can observe those as only aspects of ourselves, peripheral. Deeply relaxed, that observing part of ourselves dissolves into a space of pure awareness… into our essential beingness.

Knowing ourselves as awareness provides a perspective that affects how we live – and, crucially, our attitude towards death and, when our time comes, how we die, too.

Probably the biggest fear most of us have around dying is of no longer being able to direct events or control our body. Death can seem like a force that will descend on us and take us over at any time, whether we are ready or not. If we are identified with our physical self, when we encounter illness or our death, we will fear the loss of our autonomy and with that, our dignity, our idea of who we are and, even, the meaning of our existence. We’ll fear that, in the process of our body dying, our entire selfhood is disappearing. However, when we are able to move into a state of relaxed awareness, we remember ourselves as pure awareness and any fear or tension drops away.

Osho explains the move from unconscious to awareness like this…

“These are the three steps: consciousness, witnessing, awareness. But where we exist is the lowest rank: that is, in unconscious activity. Unconscious activity is the state of our minds.

“Through consciousness you can achieve witnessing, and through witnessing you can achieve awareness. After awareness there is nothing; awareness is the end. Awareness is the end of spiritual progress; unawareness is the beginning.

“If you become one hundred percent conscious, you become a witness. You have come to the jumping point from where the jump into awareness becomes possible. In awareness you lose the witness and only witnessing remains: you lose the doer, you lose the subjectivity, you lose the egocentric consciousness. Then consciousness remains, without the ego. The circumference remains without the center. This circumference without the center is awareness.

“Consciousness without any center, without any source, without any motivation, without any source from which it comes – a “no source” consciousness – is awareness.” (Osho, Meditation: The Art of Ecstasy)

1) Voluntarily and consciously relaxing while also staying present and alert. This creates a sense of peace and acceptance of what is.

2) Understanding, experientially, what internal watching or “witnessing” is. This enables us to observe physical sensations, thoughts and feelings, without being overwhelmed by them. In other words, to be disidentified with them.

3) Having the felt understanding that the body and mind are peripheral aspects of who we are and knowing the nature of our essential self (or, better, no-self).

4) Realising the non-dual state of pure awareness

6) Of help both in living with greater awareness and as a preparation for a peaceful dying

7) Can be offered to the sick or dying

As a regular practice, The 4-Step Let Go can provide all of the above which, in turn, will change the quality of our living and our dying.

Because we are all unique, meditation affects all of us in varying ways. Specifically, these may include:

* Being able to relax, while conscious, at a profound level – a state that is physically restorative and spiritually affirming

* Having the ability to disidentify with physical sensations, with overthinking and with the ups and downs of our emotional life. This capacity enables us to participate more fully in our everyday life.

* Recognising a state beyond even the observer and the observed, that of awareness, of oneness within and without.

The 4-Step Let Go is a guided meditation of just over 30 minutes. It draws on the approach of the mystic, Osho. The easy-to-follow guidance, with Maneesha’s voice and enhanced by the specially commissioned music, gently leads you though the stages.

The first track includes the spoken guidance. The second track – useful when you are familiar with the method – provides the music without the voice. They are available here as a download.

Track 1: Voice and music 32 mins

Track 2: Music only 32 mins

The text for the meditation can be found under the Album Links on the left.

Voice: Maneesha James

Music: Morgan Fisher

Maneesha James individual sessions at OSHO SammasatiManeesha James is trained in general and psychiatric nursing and midwifery. She is also a meditation facilitator, offering workshops and individual sessions world wide, and is a qualified psychotherapist and counsellor. The author of several books, in addition she has also created numerous guided meditation CDs and audio downloads. She is known internationally as the question-asker in the public talks of the mystic Osho.

Morgan Fisher Morgan Fisher was born in London in 1950. He toured the world as keyboard player for rock bands such as Love Affair, Mott the Hoople and Queen. Leaving the music ‘business’ to create a home studio, he explored the deeper qualities of sound and silence. This soon led him into meditation and eventually to Osho, under whose beneficence he learned the art of letting go and simply allowing music to flow. Living in Tokyo, he has performed music in major shrines and temples and also collaborated with leading Japanese artists such as Yoko Ono and Upanishad.

Make sure you are undisturbed for the duration of the meditation and that you are comfortable – sitting or lying down.

If you fall asleep, the words can still penetrate. However, if you would like to remain completely conscious throughout, practise the technique in a sitting position.


Do not listen to this process while driving or while engaged in any other activity.

“I experience The 4-step Let Go method as so much more than a typical relaxation meditation. The provoking of awareness within the relaxation is palpable. It has been a wonderful addition to aid the growing and deepening of awareness through each small moment of my everyday living.” (Kay Needham, Australia)

“During the first stage of The 4-Step Let Go, there was no fear; I was very calm, tranquil… just like a witness, watching my body as if I were watching some clothes. At that moment I felt tears of being touched by the realisation that I am not the body. I got that our bodies are our treasure. This was the first time in my life to have such an experience. It was incredible.” (Jaingyu, China)

“The timing of The 4-Step Let Go meditation is perfect and the guidelines great: not too much, not too little but just encouraging. And the relationship between voice and music is just right. I also like the way the awareness part, ‘dissolving,’ comes around, because it doesn´t come exactly where I´d expect it, therefore my mind cannot follow along. It´s being ‘outplayed’. Wonderful. It all opens up, the ever-present ocean.” (Lars Beijbom, Sweden)

“There are a lot of methods that bring relaxation, and the first four steps do exactly that. However, the fifth stage is special for me because it gives me the return ticket – bringing me back to daily life with loving awareness.” (Amiti, Japan)


Q: Do I need to have meditated before I can do this meditation and to benefit from it?
A: The short answer: no! It is for those new to meditation as well as the seasoned meditator

Q: How soon will I feel the effect of it?
A: When and how deeply you are affected by it is very individual. According to the scores of people who have learnt it through our workshops, the effect is immediate and profound. As with any meditative technique, to feel the full impact of it, it needs to be practised regularly – preferably daily – for a minimum of three months. It takes that time to provide the maximum impact on the unconscious.

Q: Do I need to stick to the guidance exactly? For example, if an idea pops into my mind, or a beautiful image comes up that I want to follow, is that okay?
A: The mind – in the form of suggestions or images – may attempt to intrude whenever we meditate; that’s a given. If you want to feel the full benefit of the technique, notice if that starts happening, ignore it and continue with the method as prescribed.

Q: Can I do the meditation without the music? – I might be in a situation when I want to do it but don’t have the recorded version with me.
A: Yes, you can. The music and voice simply provide some support. Once you are familiar with the technique you can go just as deep alone.

Q: What do I need to know if I want to share it with someone who is sick or dying?
A: First of all, be very familiar with the method yourself. Secondly, make sure that the person wants to practise the method! Then, as well as describing the basic structure of the method, tell them why you think it might be helpful. Obviously you are recommending it to them because you have benefitted from it, so good to let them know that – without, however, describing your experience in detail. Otherwise you can create expectations in the other that may get in the way of their own, unique experience. More guidance on how to lead a meditation for someone who is ill or dying can be found here.



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