Introduction to Dynamic Meditations

Dynamic meditations are an active form of meditation that can be a valuable tool for a breathwork facilitator in helping an individual turn within and release. Many individuals struggle to develop a seated meditation practice because they are not properly trained, and they have trouble surrendering into the process. Dynamic meditations – which often include a portion of the more traditional seated meditation- present a way to allow individuals to move deeper in their meditation because much of the barrier people face when trying to meditate is a constant distracting chatter of the mind. This is due to the way in which our modern lives have developed, several hundred years ago there was less distraction for the mind, and also, individuals were much more present in their body due to a higher amount of physical work. The body is the mind, and when the body is at ease, the mind will follow. So then, dynamic meditations can help to teach the body to relax, so that when an individual sits for meditation or breathwork, they can be present without getting too caught up in their mind and their ordinary state of consciousness.

There are structured dynamic meditations, for which we could classify Yoga and Qigong as two systems which fall under this category. Because the mind is the body, the movement systems found within Yoga and Qigong are masterful in that they have movement sequences to access all the different body parts, creating a pathway towards total relaxation.

Then there are less structured dynamic meditations such as those created by Osho, the meditation teacher. Many of his sequences consist of multiple movements (typically 2-6) that are performed for 10-60 minutes. Unlike certain Qigong or Yoga sequences which may lead you through 20-100 movements and poses, when one focuses on a few powerful movements they can enter them and access *trance states and this will help them to move deeply within themselves.

*A trance state is an altered state of consciousness that is associated with altered brain wave patterns and access to the subconscious and superconscious mind.

As a Breathwork and Dynamic Meditation facilitator it will be up to you to learn the sequences and meditations that will work best for your clients. There is a science to meditation, as it is sometimes referred to as medicine for the mind…and therefore, the proper prescription of dynamic meditation and breath are a skill you will hone through your personal practices, and your practice in the field.

Here is an example of Osho’s dynamic mediation in stages, with an explanation after.

Osho Dynamic Meditation – 60 minutes

Stage 1: Chaotic Breathing – 10 minutes

This stage involves chaotic breathing and moving. Chaotic refers to the patterns of breathing and moving having no consistent pattern. It is encouraged for the breather to breath deep and to move quickly at times and slowly at other times. It is encouraged to move with the whole body, and to alternate between breathing in through the mouth and nose.

Explanation: Throughout the meditation sequence it is important to become a witness. To be a witness refers to a way of observing oneself as an observer. There is no judgement of mind, body, and emotion, which may be challenging for some, but when one accesses this state of witness it relates to a state of allowing, and will create greater balance among mind, body, and emotion, which many individuals can be prone to become disintegration from. The state of witness asks we become total, without hesitation, and can open us into the subconscious mind. The chaotic moving and breathing pulls an individual out of their ordinary patterns of moving and breathing and acts as a great way to access new parts of the body, and break the ordinary thinking and feeling associated with routine patterns of being and relating.

Stage 2: Emotional Expression – 10 minutes

This stage involves expression of emotion. It is encouraged to totally express your emotions as a witness. In this stage an individual may start off acting or embellishing their emotions to encourage expression, but the aim is to tap into or access the emotion as the practice develops. What that means is, one may begin by laughing, or crying, or raging, and at first it may be a voluntary act, but if one moves deeply into the state of witness and allows themselves to surrender into the emotion, then authentic release of emotional charge and subconscious patterning may arise.

Explanation: The average individual does not give themselves the time or space to fully express their emotions, many keep them bottled up, and/or have become quite unexpressive due to excessive time being social on the internet where expression is limited. We all contain anger, grief, worry, fear, sadness, joy, etc…and offering space to feel these emotions and express them in the body teaches oneself that it is safe to express, to encourage expression, and to check in with where one may be avoiding or uncomfortable. For example, some individuals are comfortable laughing and crying, but resist expressions of anger.

Stage 3: Jumping up and down and saying HOO-HOO – 10 minutes

This stage involves jumping up and down with hands over the head and saying HOO-HOO-HOO like a primal mantra. The sound should vibrate and come from the sex centers and be deep in tone. One may also thrust the pelvis, and roll the eyes up as they do this and more deeply enter into a trance.

Explanation: The first 3 phases of this dynamic meditation are activating and are meant to release and use energy, the third stage is where this activation crescendos, followed by stillness in the next phase. The jumping up and down allows the energy to drop down into the legs and be grounded. While the eyes rolling up helps one to focus on the 6th chakra or pineal gland which can produce a trance state. The vibration and connection to the sex centers helps to create sexual energy and kundalini flow. At this point, one will have broken ordinary pattern of breathing, moving and feeling, expressed a range of emotions, and grounded the energy in and activated their body.

Stage 4: Stillness – 15 minutes

This stage begins by immediately stopping and holding the position. Freezing totally and dropping into the witness for a meditation.

Explanation: Meditation is energy work, and stopping immediately helps to keep the energy organized in a good way. If individuals are not capable of freezing and standing with arms over head, it can be modified.

Stage 5: Celebration Dance – 15 minutes

After all the previous stages, it is important to come to a free movement and celebration dance. One has opportunity to become a witness once more in a dance of joy.

Explanation: if one has entered into the meditation totally, they will feel clear, light, and their mind will be quiet, it is from this beautiful space where authentic joy and celebration may be tapped into and expressed.


Explanation: once again we have an opportunity to become total in the expression of an emotion, and this last phase helps one to transition into the world in a state of joy.

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