Try Osho Meditation Techniques Today With This Guide
Try Osho Meditation Techniques Today With This Guide

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

Have you ever tried the Osho meditation techniques?

Osho was an Indian mystic and sage who became wildly popular in the 1970s when he toured America. He was also one of my personal inspirations for becoming a meditation teacher.

About Osho Meditation Techniques

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

An artistic and 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 simply sit still and enter a meditate state.

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.”

Osho was not focused on the idea of meditation being 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 as a way of healing and exercising the mind and body.

The Basic Osho Meditation Technique Is “Dynamic Meditation”

The most important Osho meditation techniques is called Dynamic Meditation. 

Osho’s dynamic meditation technique is a powerful exercise for the mind-body.

With this meditation technique, Osho shows us how to generate joy and creativity. This method connects us to the moment, and it shakes lose any stubborn thought-patterns or habits.

Below I will show you how to do the dynamic method of meditation.

There are a few important starting notes that you need to bear in mind before attempting this technique.

Important Info Before Practicing 

  1. Firstly, dynamic meditation is entirely about moving when your body feels like it.
  2. Unlike yoga, for instance, when we are moving through specific poses (asanas), with dynamic meditation we are moving as the body dictates.
  3. It’s important 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.
  4. It is also important to practice dynamic meditation in the right place. The right place for dynamic meditation is a large room where you have plenty of space to move without worrying about bumping into anything. It is also important that your room be free of any distractions. Removing any clutter will help.
  5. It is important to break old body-mind patterns because they keep you locked in the past. The dynamic meditation will produce feelings of freedom while breaking through their self-imposed walls.
  6. The dynamic meditation technique is best done in the early morning when the sun is rising and the earth is bursting into life.
  7. 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.”
  8. During the first step, which is the breathing, it is important not to get lost in the breathing 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 techniques 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 be 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 itself.

3)      After ten minutes begin to get more and 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 are ready to finish, shake out any tension and lie on the floor. Meditate on your surroundings for five minutes (doing open monitoring meditation).

Osho Meditation Technique 2: Nataraj Meditation

This is the most fun Osho meditation technique. 

Do you love dancing? Are you the type of enlightened person who loves active-meditation styles? Then you are going to love this.

And you’ll get so much out of it.

Dance meditation is:

  • 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 Nataraja technique.

Nataraj is considered a “total meditation”, 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 Nataraja 

Stage 1:40 minutes

Stage 1 is the longest stage and should last 40 minutes. In this stage you must dance with your eyes closed. Allow you unconscious to completely take control. Make sure that you are not controlling your movements and that you are not aware of the steps. Just dance.  

Stage 2: 20 minutes

The next stage is done lying down and meditating on everything. Meditate on your body and on 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.

And that is how you do Osho meditation techniques.


Benefits of Osho Meditation Techniques 

1. Changing breathing changes mind

Breath and mind are intrinsically connected. When one changes, the other will do. 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 meditations for emotional release. This is just one example of a psychological benefit of Osho meditation.

3. Increased lung capacity and better breathing

Osho meditation techniques improve your breathing in two ways. Firstly, they relax the mind and body, which naturally opens the lungs. They also 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 simply set down and meditate. It is too inactive. Many people find it difficult to focus when doing basic meditations. Osho’s meditations offer a more active alternative, and they keep your mind focused on the meditation. This is one of the best benefits of Osho’s meditations for beginners. 

5. Get out of your own head

It can be difficult 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 thought processes and helps us see in new ways. 

Overall, these are some of the best deep meditation techniques.


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Paul Harrison

Paul Harrison is a yoga teacher, meditation teacher and writer. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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