Step 3: Explanation

The facilitator explains what the Osho Kundalini meditation is, how to do it, and why it is being used in a training about micro-aggressions (5 minutes).  

Example: 

The Osho Kundalini Meditation is divided into four stages of movement and stillness to awaken the dormant energy at the base of the spine, known as kundalini, and to allow it to flow freely throughout your body. Each stage is 15 minutes long. The four stages are:  

1. Movement through shaking
   1. You close your eyes, stand firmly on the ground with your knees unlocked, try to relax your body, and let it shake. No need to force anything, no need to overthink, just allow your body to shake.  
2. Movement through dancing
   1. Keep your eyes closed and allow your body to express movements however it wants. Sway your arms, rotate your hips, move from side to side. Whatever feels right, is right. Let the energy that has been activated within you move through your body. 
3. Stillness while standing or sitting 
   1. Stand still or sit still, without opening your eyes or grabbing things. You do not want to disrupt your energy. Simply listen to what is happening inside of you.  
4. Stillness while lying down 
   1. With your eyes still closed, you lie down and remain still for the final fifteen minutes. Let yourself ease into a deep state of relaxation.  

This meditation is a great way to release energy blockages and to unwind after a long day, therefore it is recommended to do this meditation in the late afternoon.   

You might be wondering what the connection is to micro-aggressions. Because micro-aggressions can be like small papercuts, you might not notice how affected you are at first. This meditation is an effective method to release negative energy and allow kundalini energy to flow through you and return you to a calmer state of mind.