Shift Your Reality with These 11 Osho Meditations

Most meditation teachers ask you to sit still and be quiet. Osho saw this wasn’t working.

After witnessing countless people struggle with traditional meditation, he understood something essential: in our modern world, we carry too much accumulated stress and noise inside to settle immediately into silence.

Instead of fighting this reality, he created meditations that start with where we actually are: wound up, distracted, full of unexpressed emotions.

His techniques begin with movement, sound, and release before naturally flowing into stillness.

In this article, I explore 11 of Osho’s meditations below, each one working with a different energy center in your body.

1st Chakra (Muladhara)

The Five Stages of Dynamic Meditation

• First Stage (10 minutes): Chaotic BreathingIn this opening stage, you breathe deeply, rapidly, and chaotically through your nose, focusing mainly on the exhalation. The breathing is unstructured and without a specific rhythm, allowing it to flow freely and naturally. Adding body movements, such as powerful pumping motions with the pelvis, helps circulate energy throughout the body. This chaotic breathing shakes off stagnation, bringing life and energy to every cell while awakening the body, mind and emotions.
• Second Stage (10 minutes): Emotional ReleaseThis stage is about letting go of any built-up emotional energy. Allow your body to move naturally, jump, scream, shout, laugh, cry, or even speak in gibberish. The goal here is to release without restraint, freeing any emotions or energies that may be holding you back.
• Third Stage (10 minutes): Jumping and Mantra ChantingIn the third stage, jump up and down with arms raised, loudly chanting the mantra “HOO! HOO! HOO!” This powerful sound should resonate in your lower abdomen, particularly in the sex center, activating and stimulating the lower chakras and due to arms being raised, this potent energy will be drawn inwards and upwards all along your kundalini channel.
• Fourth Stage (15 minutes): Stillness and WitnessingWhen the third stage ends, freeze in whatever position you find yourself in. Remain absolutely still and silent, observing your inner world without judgment. Witness your thoughts, sensations, and feelings, allowing yourself to be fully present.
• Fifth Stage (15 minutes): Celebration and GratitudeThe final stage is a joyous celebration of life. Dance freely to the music provided, expressing gratitude for the new day and for the energy and insight gained during the meditation.

The meditation experience can be significantly enriched by incorporating specially designed music tailored for Dynamic Meditation. This music aligns with each stage of the practice, providing guidance and enhancing the depth of your journey.

For convenience, you can find a Spotify playlist dedicated to Osho Dynamic Meditation, featuring individual tracks for each stage.

Alternatively, the original music is available for purchase directly on the Osho website.

2nd Chakra (Swadhisthana)

Osho Kundalini Meditation

Practice this just before sunset as a 21-day challenge

Osho Kundalini Meditation is perfect for unwinding the stagnated energy of the second chakra, Swadhisthana, which governs the energies of birth and death, creativity, emotions, and pleasure. It also helps to support a harmonious kundalini activation and helps to integrate this powerful energy. Practicing it just before sunset offers a gentle way to let go of the day’s tension and open into profound states of meditation. As the body shakes and dances, the rigid, “rocklike” parts of ourselves start to melt. The final stages of this meditation allow that energy to move into higher consciousness states, filling you with calm and presence.

This meditation helps individuals to meditate effectively by releasing daily tensions.

This meditation is meant to be practiced with Osho’s specific Kundalini Meditation music, designed to carry you through each stage and help you immerse fully in the experience. It takes one hour, divided into four stages, each lasting 15 minutes. The meditation concludes with three gong beats.

Instructions:

• First Stage: 15 minutes – Shaking: Stand loosely and let your entire body shake, allowing energy to rise from your feet up through your whole being. Don’t try to control or create the shaking; instead, let it happen naturally as your body finds its rhythm. You may keep your eyes open or closed, whichever feels best. This stage is all about breaking up any tightness or rigidity, letting your energy flow in places it might not normally reach. Let the shaking come in naturally occurring waves, sometimes very intense and sometimes more gentle.

Osho’s advice: “Allow the shaking - don’t do it! When I say shake, I mean your solidity, your rocklike being should shake to the very foundations, so it becomes liquid, fluid, melts, flows. When you stop trying to control, it happens by itself.”

• Second Stage: 15 minutes – Dance: Now, let yourself dance. Let every part of your body move, following whatever feels natural and right. This is your time to let go completely, to be uninhibited, and to let joy guide your movement. As you dance, you’re lifting energy, allowing it to circulate through your entire being.

Osho’s advice: “Dance with joy because the more blissful you are, the more the energy moves upward; the more the energy moves upward, the more blissful you become.”

• Third Stage: 15 minutes – Witnessing: Close your eyes, become still, and either sit or stand, whichever is comfortable. In this stage, you’re simply observing. Let whatever arises within you, thoughts, sensations, feelings, come and go. You’re a witness, detached yet aware, as the energy rises up through your spine, gathering in its center.

Osho’s advice: “It is useful to sit so that the whole body disappears, and only the spine remains. The energy moves upward through the spine, and all the energy gathers there.”

• Fourth Stage: 15 minutes – Resting in Stillness: Lie down with your eyes closed, letting yourself fully relax. Feel yourself melting into silence and stillness, giving your body and mind a chance to absorb and integrate the energy you’ve awakened. This quiet, restful state completes the meditation, allowing you to end the day with a sense of ease and peace.

3rd Chakra (Manipura)

Osho Chakra Breathing Meditation

Practice this as a 21-day challenge, best done before breakfast

Osho Chakra Breathing Meditation is a deeply revitalizing practice that works through powerful breathing to unlock each chakra. This meditation especially targets the third chakra, Manipura, the center which helps us to become vast enough to contain contradictions. It also helps us to let go of conditioning given by others and discover our true soul calling.

When done consistently, every day for 21 days, Osho Chakra Breathing Meditation is highly transformative, helping you access your inner strength, release conditioning and stagnation and open to the full rainbow of who you are meant to be. It’s an intense journey that leaves you feeling clear, centered, and alive.

Instructions:

• Step One (Ascending) – 10 minutes: Start by standing relaxed with your knees slightly bent and your eyes closed. Begin to breathe through your mouth, sending the breath into your first chakra, located in the pelvic region. Don’t control the breath—let it be as intense or fast as it wants to be, even like a panting dog if that feels natural. As you breathe, notice if any sounds, movements, or emotions arise, allowing them to express themselves briefly and then come back quickly to the breathing. Move this strong, open breathing into your second chakra in the lower belly, then into the third at the solar plexus, and continue moving up each chakra: the heart, throat, forehead, and finally to the crown at the top of your head. Take your time, letting the breath reveal and release what’s held in each chakra. The music will guide each change of chakra you are breathing into.
• Descending – 3 minutes: After reaching the crown, shift your focus and begin breathing down through each chakra, spending about 30 seconds in each. This descent should take around three minutes, bringing you back to the first chakra, grounding the divine energy you’ve activated and circulating it throughout your body.
• Step Two (Ascending and Descending): Begin again, breathing up through the chakras, but with more intensity and depth. Feel your breath exploring each chakra, breaking through any remaining tightness or resistance. Complete the upward and downward journey, letting yourself become even more absorbed in the sensations.
• Step Three (Ascending and Descending): For the final round, let yourself be totally possessed by the breath, immersing fully in the rhythm as you breathe up and down the chakra system. Move with complete abandon, allowing the breath to do its work, shaking loose any last bits of stuck energy. When you reach the first chakra at the end, feel yourself rooted and powerful.
• Step Four – Stillness (15 minutes): Lie down or sit in stillness for 15 minutes, relaxing into the feeling of your chakras buzzing with fresh energy. In this silence, let all of the activated energy settle and integrate, feeling more connected to your power center at Manipura and the whole energy system. Participants are encouraged to sit silently to fully absorb the energy.

Chakra Breathing Meditation Music

4th Chakra (Anahata)

Osho No-Dimensions Meditation

This active meditation is based on Sufi practices and is structured to help you find stillness within movement, opening the heart as well as bringing a centering awareness in the hara (energy center below the navel) while creating a sense of wholeness. Through a sequence of rhythmic movements and whirling, the meditation creates an experience of both freedom and grounding, with the body in motion and the center still.

This meditation lasts one hour, with three distinct stages.

• Before Meditation – Centering: Begin by sitting comfortably with a straight spine, hands resting together in your lap, right hand over the left, thumbs touching to complete an energy circuit. Relax your shoulders, face, and connect the tip of your tongue to the soft palate. Focus on the breath, allowing it to become slow and steady. This preparatory phase helps you center in the present moment, releasing thoughts and settling into a calm awareness. It also aids in gaining an understanding of your inner state, which is essential for fully engaging with the meditation process.
• First Stage: 30 minutes – Six-Part Movement Sequence: Stand with eyes open but unfocused, left hand over your heart and right hand on the hara, until a bell signals the start. Repeat a series of movements synchronized with a “Shoo” sound, rising from your navel to your throat, letting the sound and movement come from a loving heart and centered awareness:

1. Bring both hands to the hara, pointing downward.
2. Inhale through the nose, lifting the hands to the heart.
3. Exhale with the “Shoo” sound, lowering your left hand to the hara and extending the right arm forward, stepping forward with the right foot.
4. Return to the starting position and repeat with left foot and hand, and so on, moving forward, sideways, and in 180° turns. This sequence continues, building in intensity and rhythm with the music, helping you stay grounded as energy moves in all directions. The sequence ends as the music slows.

• Second Stage: 15 minutes – Whirling: After bowing with arms folded in gratitude, begin to whirl, choosing either the right or left direction. Stretch out your arm and focus on your hand as a centering devise while you whirl. Start slowly, letting your body adjust, and gradually increase your speed as you feel ready. Whirling opens a vast field of awareness, connecting you to the heart chakra. If you get dizzy, pause briefly and continue when you’re ready. To end, fold your arms over the heart center as the music slows.
• Third Stage: 15 minutes – Stillness: Lie down on your belly or back with eyes closed, letting the energy flow through you in complete stillness. This stage is a time to absorb the effects of the meditation, feeling a deep connection to your inner self, your connection to the earth and the centeredness within.

No Dimensions Meditation Music

Osho’s Version of Atisha’s Heart Meditation

This meditation works directly with the Anahata chakra, transforming suffering into love and compassion. Inspired by Atisha’s ancient Tibetan heart practices, this meditation brings healing to personal, relational, and collective levels.

The meditation is divided into three parts. It is best practiced every day for 21 days.

• Step 1: Transforming Personal Suffering (10 minutes)
  Sit comfortably with a straight spine and eyes closed. With each in-breath, imagine breathing any personal suffering or pain into the heart center, letting it transform into love. With each out-breath, release love and compassion back out. This practice taps into the fact that the heart chakra naturally transforms everything it comes in contact with into love.
• Step 2: Transforming the Suffering of People You Know (10 minutes)
  With each in-breath, focus on the suffering of friends, family, or loved ones. Draw this into the heart center, letting it transform into love, and with each out-breath, send love and compassion back out to them.
• Step 3: Transforming the Suffering of the World (10 minutes)
  Now expand your focus to include the world’s suffering, any collective struggles, conflicts, or pain. Breathe this into the heart, transforming it, and exhale compassion and love for all beings.

5th Chakra (Vishuddha)

Osho Nadabrahma Meditation

Best practiced very early in the morning. Practicing at 4:00 a.m. will be highly beneficial.

Osho Nadabrahma is a humming meditation that aligns conflicting parts of the self, creating harmony in both mind and body. Through continuous humming and gentle hand movements, you release inner discord, allowing Vishuddha energy to flow and building a peaceful silence within.

Instructions:

1. First Stage: 30 minutes – Humming
   Sit comfortably with closed eyes and begin to hum, creating a vibration throughout your body. Imagine yourself as a hollow vessel filled with only the sound of humming, letting it resonate fully. Allow the humming to take over until it feels as though it’s happening by itself, and you become the listener. You can vary the pitch or allow gentle, slow movements if they feel natural.
2. Second Stage: 15 minutes – Hand Movements
   With eyes still closed, raise your hands to the navel with palms facing upward. Begin moving them in large outward circles, starting at the navel, feeling as if you’re giving energy out to the universe. After 7.5 minutes, reverse the motion, turning palms down and moving hands back towards the navel, taking energy in. Move slowly, almost imperceptibly, feeling each motion as an extension of the hum.
3. Third Stage: 15 minutes – Stillness
   Sit still, eyes closed, and let go of the hand movements. Relax into a state of peaceful silence, witnessing the subtle vibrations and inner harmony created by the meditation.

Osho’s guidance:
"Let the body and mind come together, but remember to slip out of their hold. Become a witness, watching from a distance with ease, bringing peace and silence."

Osho Nadabrahma Meditation Music

Osho Nataraj Meditation

Choose any time of day that feels right for you.

Osho Nataraj Meditation uses dance as a form of meditation, allowing you to lose the sense of ego and become pure expression through movement. The fifth chakra is linked to expression of truth and creativity, becoming a co-creator with the divine. This meditation will help you to tap into the energy of Natraj, The Lord of the Dance who creates the universe through the dance. You are in essence, creating your own universe by practicing this meditation. As you continue practicing this meditation, it will help you very powerfully to manifest your true direction in life.

Instructions:

1. First Stage: 40 minutes – Dance
   Close your eyes and dance as if possessed, letting your movements come from deep within. Don’t control or judge what’s happening—let the dance take over. Completely lose yourself in the dance, so that the ego dissolves and you become the dance itself.
2. Second Stage: 20 minutes – Stillness
   Lie down immediately after the dance, staying silent and still, letting the energy and the freedom of expression settle within you.
3. Third Stage: 5 minutes – Celebration
   Stand up and dance once more, this time as a celebration of the joy and release you’ve just experienced. This final dance embodies freedom and self-expression, sealing the meditation with a lightness and playful spirit.

Osho’s guidance: “Forget the dancer, become the dance. When there is only dance and the dancer disappears, the ego is gone, and the awareness you are left with is of pure expression.”

Osho Nataraj Meditation Music

Instructions:

1. First Stage: 15 minutes – Silence
   Sit with eyes closed and relax as you listen to the meditation’s music. Allow yourself to settle into stillness, preparing for the practice to unfold.
2. Second Stage: 15 minutes – Speaking in Devavani sounds
   Start making soft nonsensical sounds, like “la la la” or anything that arises naturally, letting go of language or meaning. Allow sounds to flow freely without force. This language-free expression bypasses logic and touches a deeper, instinctual level of the mind.
3. Third Stage: 15 minutes – Movement with Devavani sounds
   Stand up and continue the nonsensical sounds, letting your body move in harmony with the sound. Keep the movements soft, letting subtle energies guide the body into spontaneous, unplanned motion. This unstructured movement, known as Latihan, encourages free expression from the unconscious.
4. Fourth Stage: 15 minutes – Stillness
   Lie down, close your eyes, and let the energy settle in silence. This final stage allows you to rest and integrate the release from the meditation, leaving you calm and centered.

Osho’s insight: "When the unconscious speaks, it knows no language. Through speaking in tongues, a connection with the deep unconscious is made, bringing relaxation and peace."

Devavani Meditation Music

6th Chakra (Ajna)

Instructions:

• First Stage: 15 minutes – Deep Breathing
  Sit comfortably with eyes closed. Inhale deeply through your nose, filling your lungs completely, and hold the breath for as long as possible. Then, exhale slowly and gently through your mouth, keeping the lungs empty for as long as you can. Continue this cycle of breathing throughout the first stage. This technique builds carbon dioxide in the bloodstream, inducing a heightened state of awareness.

Osho’s guidance: "If the breathing is done correctly in this stage, the buildup of carbon dioxide in the bloodstream can make you feel as high as Gourishankar, bringing a unique clarity to the mind.”

• Second Stage: 15 minutes – Soft Gazing
  Open your eyes and gaze gently at a flashing blue strobe light, (syncopated to 7 times a normal heart rate) or a candle flame in front of you. Keep your focus soft, not fixated, and stay completely still. If a flashing light isn’t suitable (especially for those with neurological conditions), a simple candle flame can be used as an alternative. The soft gaze helps you focus inward, enhancing the awareness brought from the first stage.

Note: The original meditation music in this stage has a rhythmic beat that matches seven times the normal heartbeat, creating a pulse that supports deeper relaxation and focus.

• Third Stage: 15 minutes – Spontaneous Movement (Latihan)
  Close your eyes, stand up, and let your body relax completely. Become receptive to any subtle energies that may guide your body into spontaneous movement. Allow this Latihan (unstructured movement) to happen naturally, without controlling or directing it. Move with grace and receptivity, letting your body flow with any energies present.
• Fourth Stage: 15 minutes – Silent Stillness
  Lie down with your eyes closed, relaxing into stillness. Let the silence and stillness integrate the high state achieved through the previous stages. This final stage allows you to witness and absorb the effects of the meditation, bringing a deep sense of calm and openness to the third eye.

Gourankshar Meditation Music

7th Chakra (Sahasrara)

Osho Mahamudra Meditation

Can be practiced anytime.

Osho Mahamudra Meditation is designed to lead you into a state Osho describes as “the Ultimate Orgasm with the Universe.” This isn’t an intellectual or mental exercise but a practice that brings you into full-body presence and connection with the source of existence. If practiced every day for three months, Mahamudra can profoundly shift your energy, allowing you to open to the state of being a fluid, open channel.

Instructions:

1. Step One: 40 minutes – Moving Freely
   Stand loosely with your eyes closed, arms lifted toward the sky. Let go of any control and allow your body to move as if it’s being swayed by an unseen force. Imagine you’re like a leaf caught in a breeze, or seaweed moving in ocean currents. Let this movement shake off tension, allowing your whole body to feel empty and open, receptive to the flow of energy within and around you. You may find yourself moving through the space in a standing position or perhaps rolling gently on the floor, or perhaps your body will take mysterious shapes, all happening in a flow of not knowing what the next movement will be.
2. Step Two: 20 minutes – Filling and Emptying
   Kneel down on a flat cushion or mat or the ground with your arms open to the sky, and imagine yourself as an empty vessel. Feel energy pouring into you through the top of your head, filling you completely. Once you’re full, bow down and let everything you’ve received pour out into the Earth. Repeat this cycle at least seven times, allowing each repetition to open and fill a different chakra. This is a rhythmic, grounding process that leaves you feeling both deeply connected and totally at ease.
3. Final Completion
   After your last bow, lie down flat with your belly touching the ground if possible, arms outstretched. Let yourself surrender fully, as if dissolving into the Earth. Feel your entire body relaxed, spacious, and open to the moment.

Mahamudra Meditation Music

Osho Secret of The Golden Flower/ Golden Light Meditation

Best practiced twice daily: upon waking and before sleep.

Osho Golden Light Meditation is a simple yet transformative way to start and end the day, using breath and visualization to guide a Yin and Yang flow of energy through your body. This meditation doesn’t require any specific posture or preparation, just the ability to lie back, close your eyes, and visualise a harmonious flow of yang and Yin energies symbolised by golden light and darkness. As these energies become balanced, it has a very positive life transforming effect.

Instructions:

1.20-Minute Cycle – Golden Light and Darkness Flow

• Inhaling Golden Light: Lie on your back with eyes closed. As you breathe in, imagine a bright golden light entering through the top of your head, filling you completely as it travels down to your toes. This light is warm and energizing, like sunlight pouring into every part of your being. Feel it clearing away any heaviness or tiredness, bringing a sense of clarity and warmth.
• Exhaling and inviting Darkness to rise in and up: As you exhale, imagine a soothing darkness entering from your toes and traveling upward, moving slowly to your head before releasing out. This darkness is calm and grounding, carrying away mental clutter and stress. Let it flow in naturally with each exhale, leaving you feeling settled and peaceful.
• Continue: Repeat this cycle of golden light on the inhale and darkness on the exhale for 20 minutes, letting the visualizations flow with your breathing. Move slowly, feeling each breath as it moves through you.

Osho’s Tip: “Do this meditation when you’re still half-asleep in the morning or just before sleep at night. At these times, the mind is quieter, more open, and you can easily experience the cleansing and soothing effect of the light and dark flow.”

Golden Light Meditation Music

Conclusion

Osho’s meditations will push you to dance like no one’s watching, breathe like your life depends on it, and sit still long enough to discover the infinite. These meditations are journeys into your own wild, beautiful depths.

If you’re ready to shake up your routine (literally) and experience life with more color, passion, and clarity, Osho’s meditations are your ticket. So, what are you waiting for? Jump in, let go, and experience your reality shifting.

Author

Ma Ananda Sarita

Ma Ananda Sarita is a Tantra master, initiated into Tantra in 1973 by Osho. With over 30 years of teaching experience, she offers courses and retreats worldwide. As the voice behind this blog, Sarita offers readers a glimpse into the power of Tantra.