In 1991, while reading one of Osho’s darshan diaries (talks transcribed from his intimate meetings with disciples), I came across a suggestion he made to a woman to help transform her negative thoughts into positive and balance her energies. He suggested she repeatedly say “No” for forty minutes and then switch to saying “Yes” for twenty minutes. I felt the wisdom and the power behind his advice and was inspired to experiment with it myself and in my groups. The results were amazingly transformative. I saw how quickly people were able to access and release the multiple layers of suppressed negative emotions like anger, resentment, sadness, blame, and judgments, and transform them into self-acceptance, love, gratitude, and joy without needing to engage their mind into any psychological activity.

I quickly noticed, however, that most people were having difficulty switching immediately from “No” to “Yes.” I realized that, similar to the gap that exists between the incoming and the outgoing breaths, a small transition stage of stillness and silence was necessary to help shift gears between these contradictory stages. After adding this gap (which I’m sure Osho would have added had he experimented with his suggestion further) a new meditation was born. I dedicate this meditation to Osho.

This meditation is a favorite of many people. It helps to release suppressed negative emotions from our body and energy and bring us to the more authentic and truthful “Yes” that arises from the depth of our being. The expression of both the negative and positive so close to each other helps us understand the contradictory nature of our mind and emotions and experience the peaceful silent gap in the present where our being resides. It also helps to settle our awareness in that gap.

The No-Yes meditation has three stages and lasts sixty minutes. You can practice it at any time, alone or in a group. The pre-recorded CD, No-Yes Active Meditation, with the accompanying music will indicate the transition between the stages.

Stage 1: Say “No!” – 30 minutes
Sit or stand and begin saying, “No! No! No!” Even if you cannot think of anything you want to say “No” to, just continue saying “No! No! No!” and the suppressed emotions connected to the feelings of “No” will soon surface.

Throughout our lives, we continually say “Yes” to people and situations when we actually feel like saying “No.” When we repress our true feelings, we become artificial and create tension and stress for ourselves and others. Allow your negative emotions and feelings of resentment to be freely expressed. If you want to cry, shout, kick, punch a pillow, or have a tantrum like a child, allow yourself to do it without any judgment. If anger or sadness come, let them be expressed while you continue saying “No, no, no.” Let your body move freely. Remember to remain a witness to all your thoughts and emotions without judgment or discrimination.

Stage 3: Say “Yes!” – 15 minutes
Begin saying, “Yes! Yes! Yes!” We not only repress saying “No,” we also repress saying “Yes.” We stop ourselves from saying “Yes” to our positive emotions and to living life more fully. Allow your “Yes” to come from your inner depth. Let the “Yes” open your heart in acceptance of yourself and others. When you feel like it, begin moving your body and start dancing while saying “Yes.” Say “Yes” to life, to existence, and to the lessons you have been learning. Allow your heart to open in love and gratitude. Celebrate your being and your life!

Stage 4: Silence – 5 minutes
Sit or stand in silence. Bring your awareness into your center and integrate your experience.