osho meditation techniques

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.

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. He 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.”

This represented a revolution for the practice, because for years the practice had been done mosty sitting, and 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 switch to Osho meditation techniques.

He 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.

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.

He said that this method would generate joy and creativity, connect us to the moment, and shake loose any stubborn thought-patterns or habits.

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.

“Truth cannot be raided; it is attained through surrender, not through struggle. It is conquered through total surrender.” – Osho on meditation

How To Prepare

  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.
  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 the 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.

2)      Now focus on your body. Meditate on the sensations in your body as you would when performing body scan. Before long, you will find 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.

3)      After ten minutes, begin to get more into the dance until you are moving quite actively. 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. Meditate on your surroundings for five minutes (doing open-monitoring meditation).

Osho Meditation Technique 2: Nataraj

This is the most fun Osho meditation technique and 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.

Instructions For Osho Nataraj Meditation

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.

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.

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 fo5: cused 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.

Overall, these are some of the best deep methods.

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OSHO: Meditation Is a Very Simple Phenomenon

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About 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.


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