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

Have you ever tried the Osho meditation techniques?

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

Although many people today will recognise Rajneesh from the Netflix documentary Wild Wild Country—which depicted him in a negative light—he was a truly inspirational guru with many excellent ideas about the practice. He developed new mindfulness exercises that many people find more powerful than the traditional methods.

Osho offers a revolutionary approach to meditation. Osho says, “‘There is no need to ask how to meditate, just ask how to remain unoccupied. Meditation happens spontaneously.. ” His approach to meditation was a revolution for many and 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.

So what are the Osho meditation techniques, and why are they so powerful?

About Osho Meditation Techniques

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

Osho, whose real name is Chandra Mohan Jain, was an Indian mystic and the creator of the Rajneesh movement.  The name Osho means “oceanic experience”. He 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 off of 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.”

Osho meditation techniques are different for a reason. 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 often struggle to focus when they first 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 lack of mental stability? Then, Osho would say, you need to change your meditation method to something more active,

This represented a revolution for the practice, because for years the practice had been done mostly sitting (with some exceptions like Nada Yoga, which is done in Shavasana) Many people do find that when they sit still to meditate the mind does wander and thoughts and feelings do become more prominent. The idea of being “dynamic” gave people a more active way to practise, which does significantly change the nature of the practice. 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 the blocking of 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. His methods were less concerned with Hinduism and Buddhism and more concerned with the evolution of meditation.

The principle 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.”

osho meditating
Osho meditating in the garden

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


“Truth cannot be raided; it is attained through surrender, not through struggle. It is conquered through total surrender.” – Osho on meditation, from the book Meditation: The First And Last Freedom.

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. Unlike yoga, for instance, when we are moving through specific poses (asanas), with dynamic meditation, we are moving as the body dictates.
  2. It’s essential to allow your body to dictate the way you move, rather than controlling your body with the mind. It’s also important to make sure that you are not inhibiting your body in any way. 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, it is essential not to get lost in the breath but to make sure that you are aware of yourself 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 The Dynamic Osho Meditation Technique

  1. Stand up and close your eyes. Focus on your breathing for five minutes to relax. When you do this, you will stimulate the parasympathetic nervous system and reduce amygdala activity, which will lead you to experience feelings of calmness and joy. When you begin breathing you may notice that your breath is quick. Start to breathe more deeply. Feel your breath filling your lungs and entering your diaphragm. It is a deep, working breath.
  2. Now focus on your body. Meditate on the sensations in your body as you would when performing Jon Kabat Zinn’s body scan. What do you observe about your body? Do you observe pulsing energy in your legs? Do you feel a buzzing sensation in your head? Do you feel a tingling sensation on your skin? Observe those things. Before long, you will feel an impulse to move. It will feel as though your body is asking your mind to allow it 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 and to let it move. I personally tend to start dancing, but you do not have to dance. You could jump up and down, or you might start stretching in different poses like you’re doing yoga asanas. It really doesn’t matter. Just let the body take over.
  3. After ten minutes, begin to get more into the dance until you are moving quite actively. When I do this I tend to move quickly and sporadically. I might be tossing my head from side to side, or kicking my legs out, or pumping my fists. Just go with whatever happens. Continue to focus on your body while you dance. Dance for twenty minutes with or without music, whichever you prefer. You should feel no distinction between mind and body and no distinction between yourself and the dance. You’re no longer the person dancing. You are the dance.
  4. When you’re ready to finish, shake off any tension and lie on the floor. I like to lie in Shavasana like after yoga. To do this, 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. Your hands should be palms-up by your side. Relax your jaw and neck. Now meditate on your surroundings for five minutes (doing open-monitoring).

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:

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

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.

Stage 2: 20 minutes

Lie down and meditate on everything. Meditate on your body and the environment. Be still and silent.

Stage 3: 5 minutes

This 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

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 individual 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 reduces 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 difficult 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 challenging 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 perceive the world in new ways.

Osho describes meditation as simply being and enjoying. “Meditation is just being delighted in your own presence; meditation is a delight in your own being. It is very simple – a totally 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 methods.

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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.

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Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.