Osho Meditation Techniques: How To, Steps, Benefits

osho meditation techniques
Paul harrison  
Paul Harrison [Private Meditation Coach]

In this guide, I will show you how to do Osho meditation techniques. Specifically, we will look at the dynamic meditation technique, and the meditation technique Osho called Nataraja.

If you have ever tried Osho meditation techniques, you will know how liberating they are. I’ll discuss them in a moment. 

But first, who was Osho?

Chandra Mohan Jain, “Osho”, was an Indian mystic and sage. He became wildly popular in the 1970s when he toured America. Incidentally, he was also one of my inspirations for becoming a teacher.

Many people today know Rajneesh from the Netflix documentary Wild Wild Country—which depicted him in a negative light. In truth, he was a truly inspirational guru. He had many excellent ideas about meditation. And he developed new mindfulness exercises that many people find more powerful than traditional methods.

Osho attained enlightenment at age 21. He lived in Mumbai for a long time before he created the Osho International Meditation Resort, where he gave sermons and taught meditation.

A creative guru, Osho gave the world new practices and exercises that incorporated dance and movements. These were loosely based on previous types of dance meditation.

Osho said,

“I am here to seduce you into a love of life; to help you to become a little more poetic; to help you die to the mundane and to the ordinary so that the extraordinary explodes in your life.”


The Basic Osho Meditation Technique Is “Dynamic Meditation”

The essential Osho meditation technique is called Dynamic Meditation.  

Osho’s dynamic meditation technique is a powerful exercise for the mind-body. Rajneesh said that this method would generate joy and creativity, connect us to the moment, and shake loose any stubborn thought-patterns or habits.

Osho says,

“When you are not doing anything the energy moves towards the center, it settles down towards the center. When you are doing something, the energy moves out. “

The key, then, is to stop seated meditation, which Osho says will make energy “settle in the centre” and instead practice dynamic meditation, which Osho says will “Make the energy come out.”

Below I will show you how to do dynamic meditation. There are a few critical starting notes that you need to bear in mind before attempting this method.


  1. Firstly, dynamic meditation is entirely about moving when your body feels like it. It’s not precise poses like yoga. It’s an ecstatic dance.  
  2. Allow your body to dictate the way you move, rather than controlling your body with the mind. Make sure you are not inhibiting your body. Move entirely as the body dictates, not more and not less. If, for instance, you are moving and you suddenly experience the impulse to throw your hands in the air like you just don’t care, do it! 
  3. Practice dynamic meditation in the right place:  a large room where you have plenty of space to move without worrying about bumping into things. Your room should be free of any distractions. Removing clutter will help.
  4. It is crucial to break old body-mind patterns because they keep you locked in the past. The dynamic meditation technique will produce feelings of freedom while breaking you out of self-imposed walls.
  5. The dynamic meditation technique is best done in the early morning when the sun is rising, and the earth is bursting into life.
  6. To do this Osho meditation technique, you must be continuously alert and aware. The exercise has three steps. The first step is breathing, the second step is the purification of feeling and emotion, and the third step uses the mantra “Hoo.”
  7. During the first step, which is breathing, do not get lost in the breath. Instead, be aware of your breathing. You should breathe deeply and fast, using all of your energy to breathe. Just as in other breathing exercises, you should make sure that you are aware of the breath, as though you were a spectator looking on. You should maintain this quality of observation during the entire dynamic meditation technique.

 How To Do Dynamic Osho Meditation Technique

  1. Stand up and close your eyes. Breathe mindfully for five minutes. When you do this, you will stimulate the parasympathetic nervous system and reduce amygdala activity. In turn, you will relax and feel calm. Start to breathe more deeply. Feel your breath filling your lungs. 
  2. Now focus on your body. Meditate on the sensations in your body as you would when performing Jon Kabat Zinn’s body scan meditation.
  3. What do you observe about your body? Do you observe pulsing energy in your legs? Buzzing in your head? Tingling on your skin? Observe those things.
  4. Before long, you will feel an impulse to move. Go with it. Let the body control the mind. Let your body dictate its own movement. Be loose enough (mentally) to listen to your body. I tend to start dancing, but you could jump up and down, stretch, whatever the body wants.
  5. After ten minutes, begin to get more into the dance until you are moving quite actively. When I do this, I move quickly and sporadically. I might toss my head from side to side, or kick my legs out, or pumping my fists. Just go with whatever happens. Meditate on the body.
  6. Dance for twenty minutes with or without music, whichever you prefer. You should feel no distinction between mind and body. You’re no longer the person dancing. You are the dance.
  7. To finish, shake off any tension and lie on the floor (preferably in Shavasana).  Lie on your back and place your feet at shoulder-with apart. Rotate your feet out at a 45-degree angle. Let your weight skin into the ground. Hands are palms-up by your side. Relax your jaw and neck. Meditate on your surroundings for five minutes.

Osho Meditation Technique 2: Nataraj

This is the most fun Osho meditation technique. It is a dance. Do you love dancing? Are you the type of enlightened person who loves active- styles? Then you are going to love this. And you’ll get so much out of it.

Dance methods are:

  • Fun
  • Great for happiness and positivity
  • Active
  • A powerful mood-enhancer
  • A great way to change your habits
  • And one of the best alternative ways of meditating

The most important of all dance meditations is Osho’s Nataraj technique. It is a total experience in which inner division vanishes, and we are left with a completely relaxed state of awareness. When you practice Nataraj meditation, forget about being a “dancer”. Become the dance itself. Connect to the divine energy inside of yourself. Let go. 

  1. Stage 1: 40 minutes. Stage one is the longest and should last 40 minutes. In this stage, you must dance with your eyes closed. Allow your unconscious mind to take control entirely. Make sure that you are not controlling your movements and that you are not aware of the steps. Just dance.
  2. Stage 2: 20 minutes. Lie down and meditate on everything. Meditate on your body and the environment. Be still and silent.
  3. Stage 3: 5 minutes. The final stage is a celebration. Let go, dance, and have fun.  Dance how you want to, listening to your body and moving how it dictates. Enjoy the movement. This should be a truly joyous activity.

quote by osho about meditation

About Osho Meditation Techniques

Osho’s meditation techniques were a revolution. 

Osho said, “There is no need to ask how to meditate, just ask how to remain unoccupied. Meditation happens spontaneously. ” He offered new styles and techniques that are in some ways more effective than traditional methods like Buddhist Anapanasati and Vipassana.  

With Osho, meditation headed in an all-new direction. And we saw the birth of many new exercises, such as dancing meditation.

Why are Osho meditation techniques so good?

For starters, Osho meditation techniques are deep. Perhaps that’s no surprise given that the name Osho means “Oceanic.”

While there were already a lot of different meditation techniques, Osho took things in a new direction. 

Osho believed that it would be impossible for a person in the modern day to sit still and enter a meditate state. And in many ways, he was correct. Because novices do indeed struggle to focus when they start meditating.

Osho said,

“I never tell people to begin with just sitting. With a mad dance, you begin to be aware of a silent point within you; with sitting silently, you begin to be aware of madness.”

Here, Osho explains how just sitting can lead to what Buddha called “Monkey Mind”, which is an erratic mind. Do you experience random racing thoughts and a lack of mental stability? Then, Osho would say, you need to change your meditation method to something more active.

For years, meditation had been done mostly sitting (with some exceptions like Nada Yoga, which is done in Shavasana, and Zen Walking or “Kinhin”). However, many people find that when they sit to meditate the mind wanders and thoughts and feelings become more prominent.

Osho’s meditation techniques are different

The idea of being “dynamic” gave people a more active way to practise. And this significantly changes the nature of meditation.

That’s why, if you have been struggling to focus, you may benefit from switching to Osho meditation techniques. Moving releases blockages such as prana blocks, chakras blocks, emotional blocks, or blocked kundalini energy. 

Osho was not strictly spiritual or religious, either. With Osho’s meditation techniques, he showed us how to use exercises to connect to the divine, for self-realisation, and to heal and exercise the mind and body. But his methods are less concerned with religion than they are with emotions.

The idea behind the methods is simple observation.

According to Osho, “Meditation starts by being separate from the mind, by being a witness. That is the only way of separating yourself from anything.

“If you are looking at the light, naturally one thing is certain: you are not the light, you are the one who is looking at it. If you are watching the flowers, one thing is certain: you are not the flower, you are the watcher…As you watch, slowly mind becomes empty of thoughts; but you are not falling asleep, you are becoming more alert, more aware.”

And so, Osho meditation techniques use awareness and movement to create liberation.

osho meditating
Osho meditating in the garden

Benefits of Osho Meditation Techniques

1: Changing breathing changes mind

Breath and mind are intrinsically connected. When one changes, the other will do likewise. With Osho meditation techniques, you change the pattern of your breathing, and this changes the patterns of your mind. This has many physiological effects. For starters, it stimulates the parasympathetic nervous system while reducing amygdala activity and reducing sympathetic nervous system activity. This helps to reduce stress and improve relaxation. [1]. It also gently massages the internal organs which helps with overall wellbeing. 

2: Emotional release

Because Osho meditation techniques are dynamic, and because they invite liberation, they are excellent at releasing energy and emotions. These are the best methods for emotional release.

Although there is no significant research into the effects of Osho meditation for emotional release, we do know that most physical activity helps with emotional release, principally through the release of endorphins. The addition of mindfulness should, in theory, increase this effect.  There is specific research on the effects of Osho meditation for stress, which has yielded positive results, showing that Osho meditation techniques reduce cortisol levels. [3]

3: Increased lung capacity and better breathing

Osho meditation techniques improve your breath in two ways. Firstly, they relax the mind and body, which naturally opens the lungs. Secondly, they exercise the diaphragm in a way similar to singing, which increases the quality of your breathing.

4: Excellent for people who struggle to focus

It can be hard to sit down and concentrate when you’re inactive. Osho’s meditations offer a more effective alternative, and they keep your mind focused on the practice. This is one of the best benefits of Osho’s meditations for beginners.

5: Get out of your head

It can be hard to let go. Even when we meditate, we are still in control and holding on to our current perception of reality. Osho’s techniques help us let go. This shakes up our thoughts and encourages us to see the world in new ways.

Osho describes meditation as simply being and enjoying. “Meditation is just being delighted in your own presence,” says Osho. “Meditation is a delight in your own being. It is very simple – a relaxed state of consciousness where you are not doing anything. The moment doing enters you become tense; anxiety enters immediately. How to do? What to do? How to succeed? How not to fail? You have already moved into the future…. Meditation is just to be, not doing anything – no action, no thought, no emotion. You just are. And it is a sheer delight.”

Overall, these are some of the best deep meditations

OSHO: Meditation Is a Very Simple Phenomenon



1: Russo MA, Santarelli DM, O’Rourke D. The physiological effects of slow breathing in the healthy human. Breathe (Sheff). 2017;13(4):298-309. doi:10.1183/20734735.009817

2: Physical Activity Reduces Stress, Anxiety And Depression Association of America

Bansal, A., Mittal, A., & Seth, V. (2016). Osho Dynamic Meditation’s Effect on Serum Cortisol Level. Journal of clinical and diagnostic research : JCDR, 10(11), CC05–CC08. https://doi.org/10.7860/JCDR/2016/23492.8827

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By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison

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