Posts tagged dynamic

Vision of joy


Active meditation, each step takes about 10 minutes

First step
Imagine in front of you a gate where your beloved goal awaits you. Run on the spot towards this goal. Every 2-3 minutes, you reach a waypoint and joyfully pull your arms into the air like an athlete on the way to victory.

Second step
Raise your hands rhythmically and hurl back, bending the upper body. During the downward movement you scream: Ha, hey, hi, ho, hoo! Switch between aggressive and joyful screams. After four turns stretch put your hands in the air and scream: Yahoooooo! Feel the joy all the way to your head.

Third step
Rotate your upper body rhythmically to the left and right and let your arms dangle free, so they can hit your left and right site of your body. (Thus, the absorbed energy is distributed in the body)

Fourth step
Sit down quietly and sing AOUM. Imagine that you are sitting on the edge of a huge cliff. Monks from a Tibetan monastery sit on the other site and also sing AOUM. Switch the pitch from high to low until you’ve found the right one for you.

Fifth step
Sit quietly in silence.

Source: Gerd.B.Ziegler

Emotional body exercise (Adam)


Each step takes about 10 minutes

1. Step
Rhythmically put forth your right hand and your right foot at heart level (lunge). With that exhale all the bad, old and all the flaws away from the heart.
Pull your hand back to your heart and  inhale love, joy and abundance.
Repeat this process with your left hand and left foot.

2. Step
Do a lunge to the side with the right hand and your right foot. With that exhale all the specific, negative situations in your life (eg a bad relationship, a flaw or uncertainty). When pulling back to the heart inhale a specific goal (Prince Charming, Abundance & Wealth, palace, self-confidence).
Repeat this process with your left hand and left foot.

3. Step
Combine Step 1 and 2: Start by using the right hand and foot, then the left hand and foot, first on the right side then on the left.
Then turn around, do the back right and back left until you turned around and end where you began.
During this inhale specific positive things and exhale specific negative things.

4. Step
Spin around like a Dervish; as fast as you manage around your own axis. If you need to do more than two steps out from the center just let yourself down easy. Feel the unity with all life.

5. Step
At the end of the 10 minutes throw a strong and powerful spiritual anchor in both of your feet. Stand in your center and say softly: “I AM”. Stand completely in your center and watch yourself how you live your life in your body.

Source: Michael Adam (

Dynamic meditation (Osho)


Dynamic Meditation by Osho consists of five phases lasting a total of about an hour. It is performed on an empty stomach, preferably with comfortable sports clothes. You can do it on your own, but a stronger effect can occur in a group. In this case forget the others around you though and keep your eyes closed. If you can not make any noise express the catharsis in the second phase only by the movement of your body. In the third phase you can sing the “Huh!” silently inward. Chaitanya Hari (Georg Deuter) has composed matching music.

“This is a meditation in which you have to be awake and alert. Stay focused and don’t lose yourself. While you breathe it can happen easily that you forget about it. You can become one with your breathing so much, that you’ll forget the observer.. But then you’ll miss the essence. Breathe as fast and as deep as possible, utilize all your strength, but still remain an observer. Watch what happens – as if you were a spectator and it would happen to somebody else, as if it everything just happened to your body and consciousness is just watching.
In all three phases, you must stay focussed. And when everything suddenly stops in the fourth phase and you have become completely inactive like frozen – The alertness reached its peak”(to quote Osho Dynamic Meditation)

Instructional video

Phase 1: Wheezing (10 minutes): Breathe rapidly in and out through your nose and focus on enhanced rapid exhaling. The breath should go deep into the lungs. Keep your mouth closed. Breathe as fast as you can, but make sure that breathing remains deep. Inhale as deeply and chaotic as possible and make sure to keep your body, shoulders and neck relaxed. You can put your hands and legs in slight vibration to assist the breathing. Feel the energy rising, but try to keep it within your body at this stage.

Phase 2: Catharsis (10 minutes): Now let go of everything! Explode! Be crazy: Scream, cry, laugh, jump kick or spin around. Hold nothing back, keep your entire body in constant motion. Sometimes it helps to act a little to get into the flow. Be totally in your body.

Phase 3: Skipping (10 minutes): Keep your shoulders and neck relaxed, arms lifted as high as you can, without stretching the elbow completely. Jump up and down with your arms raised. Calls out “Hu”, “Hu”, “Hu” with each lending and do so deep from the gut. Land with your flat foot, heel on the floor. Let the sound of “Hu” deeply affect your sexual chakra. Give it all you have!

Phase 4: stop (15 minutes): Freeze in the position you’re currently holding. Do not move. Watch everything that happens to you as a silent witness to. This is the actual meditation.

Phase 5: Dancing (15 minutes): Celebrate! Express everything in dancing that is there. Dance your vitality – and take it into the day.

Background & Impact:
Increased blood circulation, increased attention (awareness), increased energy, therapeutic effects through the catharsis. Helps to reduce repressed emotions such as anger, hatred, etc., in a healthy way.
Dynamic Meditation is widespread in Europe, well beyond the Osho movement, and the original spiritual background. In psychosomatic clinics and psycho-groups, it has become an integral part. It is also used by therapists to accompany the therapy.

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