“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” – Nikola Tesla. This quote by Nikola Tesla sums up the importance and power of meditation. Let’s take a look at Dynamic Meditation Exercises that everyone can do.
Meditation can serve as a gateway to the soul, healing mind, body, emotions and spirit.
More specifically, dynamic meditation includes movement and physical actions in addition to the more traditional “sit still, close your eyes and go within” often associated with the term and practice of meditation.
Table of Contents
Dynamic Meditation Origins
Dynamic meditation was developed in the 1970s.
It originated from the very popular meditation retreats based on Rajneesh Dhyan Yoga- a type of yoga system and practice which involved yoga, movement and breathing exercises for health, wholeness and spiritual well- being.
Osho is a name and person often associated with both this type of yoga and dynamic meditation.
Dynamic meditation is as follows:
Stage 1: Heavy breathing.
Stage 2: Shouting.
Stage 3: Frenetic movement.
Stage 4: Mantra repetition.
Stage 5: Jumping, stillness and celebratory dance.
Intention: The 5 stages are done for one hour to produce catharsis, inner calm and stillness of self.
Here’s a Youtube video about this practice:
Stage 1 (Around 10 minutes)
Stage 1, heavy breathing, consists of conscious and mindful breathing. It is achieved through the nose (as opposed to through the mouth) and should be deep, intense, fast and without rhythm. It can be seen to be lacking pattern and the concentration is always on exhalation.
Why is the focus on exhalation? Because- during exhale there is a deep and significant process of letting go and releasing all which no longer serves. Tension, stress, negative thinking, harmful emotions and blocks can all be released during exhalation.
Air is both oxygen and your life force- the energetic chi responsible for good health and longevity.
Beneficial reminders: Irregular breathing, conscious and mindful breathwork, no patterns or rhythm.
Stage 2 (Around 10 minutes)
Stage 2 is the stage to let go and explode. Act out your madness through movement. This allows you to let go and release any detrimental or negative emotions and trapped energy you may be unconsciously holding onto.
Whatever your body feels to intuitively do- do!
Beneficial reminders: Be mad and let go, don’t let your mind interfere, do not worry about being judged or how you look, allow yourself to express and release. Also, act consciously: balance conscious with crazy.
Stage 3 (Around 10 minutes)
This stage is also 10 minutes, roughly, and literally involves jumping up with your arms raised and making noises. This noise can be any noise of release which works for you, however the general rule with dynamic meditation is to shout “hoo.”
Hoo acts like a mantra and if you aren’t already aware by now, sounds are healing.
The hoo or sound of your choice should be deep, and as you say it you should feel your belly doing something. (Releasing, healing, shifting…)
When you land, land on the soles of your feet and feel your connection to the earth. Stage 3 is very grounding. It connects you to mother earth, her energies, and yourself.
The corresponding color is orange and meditating on this area with the color orange for assistance can do any of the following:-
- Help release trapped emotions.
- Heal sexual trauma or past pain.
- Relieve stomach or digestive related ailments and problems.
- Calm overactive emotions.
It is very useful to be aware of the significance of the sacral chakra or sex center during dynamic meditation as this is one of the areas which receives the best workout.
Life is not just physical- our minds, emotions and spiritual bodies also play an integral and profound role in daily existence. Stage 3 in this unique meditation literally allows you to ‘move out’ stored emotions, past trauma and trapped energy.
If you are participating in a silent meditation or are wishing to be silent, hoo can be spoken inside. You can still feel it’s effects powerfully through your intentions and inner currents.
Stage 4 (10- 15 minutes)
Stage 4 is what one may initially assume to do as it is the main part of any meditation. This is the point when you stop, freeze and go within. Your body is allowed to be still and your mind flow.
Although your mind is free to wander and flow with consciousness, there still needs to be an element of control present. The intention is always to practice stillness and silence of mind and thought.
Another key is to stop exactly where you are. This should not be forced or uncomfortable, but if you are performing the dynamic meditation correctly then you will naturally be in tune with your body.
In other words, you will stop and be still in the exact position that is best for your mind, body and spirit and their subsequent harmony. Energy flows through you so you want your energy to flow and align in the best possible way.
Beneficial reminders: Be a witness, observe, allow your thoughts to flow, be conscious and still.
Stage 5 (10 – 15 minutes)
This the time to rejoice! This final stage in the one hour dynamic meditation is an opportunity for you to celebrate life, yourself and your health.
Celebrate, dance, move your body or simply be still. Become in tune with your emotions and body whilst simultaneously connecting to your higher self. Your higher self is your higher mind.
Maybe you want to set some intentions? Choosing something to commit to or envision at this stage is highly empowering. Visualizing can work wonders as can letting go and going completely crazy.
They are two different routes to releasing trapped energy and healing.
Want to ‘Jazz’ it up?
If you want to jazz up your dynamic meditation and try something unique, incorporate some of the following.
- Animal noises. Making animal sounds can be deeply healing and therapeutic. We all have an animal instinct and primal element to ourselves. Speaking as if you are an animal connects you to the animal kingdom (and queendom!), enabling you to embody some of their energy.
- Combine visualization. Visualization, as used in silent meditation or mindfulness exercises, can also greatly enhance your movement meditation experience. Why not experiment with different colors and educate yourself on the chakra system?
- See it as a soulful or spiritual experience. Being mindful of your soul or the spirit which connects you to the great unknown, source/ god/ the universe, or some higher spiritual power can amplify your experience tenfold. Sometimes we can try so hard to achieve a particular outcome with zero to little success. Maybe attempting to release and let go through focusing on physicality, thought processes or emotional patterns are getting you nowhere? Try shifting to a spiritual perspective and reality.
See the full guide to Osho’s Dynamic Meditation.