This meditation elevates your heart rate and involves vigorous activity.
If you have been advised to avoid vigorous activity, please don’t proceed.

This meditation is meant to be done with eyes closed, but if that is confronting, maintaining a soft focus, or occasionally opening the eyes to get your bearings is fine.

Use the Osho Dynamic Meditation Playlist for the first 3 stages (the fourth is done in silence) and then select music you love to dance to for the fifth (celebration) stage:

Listen on Spotify

Stage 1: Chaotic Breathing

Time: 1–10 minutes, depending on your level of experience and attunement to the practice.

Sitting or standing, begin by breathing in and out quickly through your nose.

Ease yourself into this, and let your breathing get faster, always working at a pace that feels supportive to you. If the quick breathing becomes too much, take a few slow breaths and then increase the rate again.

Bring your attention to any tension in your body, flex your limbs to help release this tension.

Keep your breathing chaotic. Change the rhythm. Speed up, slow down. Breathe as quickly as you feel you can handle.

Remain present, witnessing your effort.

Stage 2: Cathartic Release

Part 1

Time: 1–10 minutes, depending on your level of experience and attunement to the practice.

Now let’s get in touch with and make friends with our anger.

Move your body in the way it wants to move, making sure you don’t collide with any objects, walls, or people.

If you feel the urge and your practice space allows, start making some noise. Growl from your belly and let it rise up in your body. Yell, bark, roar, or scream. If you feel self-conscious, use that as a focal point and release it with movement or vocalisation.

If you can’t make noise, release this tension through bodily movements instead—shake, jiggle, punch the air, or kick, always being mindful not to hurt yourself or others.

Stay attuned to the feeling and keep going until you feel better. This discomfort will pass, and the emotions will transform from constriction to openness and aliveness.

Tune into a memory when you were angry. Get in touch with that feeling and allow it to move through your body. Release it.

Be free with this. Go a little wild, but let your body be your guide. Be safe. Be curious. Explore.

Part 2 (In Silence)

Time: 1–10 minutes, depending on your level of experience and attunement to the practice.

Now that you’ve vented your angry, red energy, let’s integrate it into your body.

Stand, sit, or lie down with your eyes closed and bring your attention to the sensations in your body, especially around your heart.

With kindness and curiosity, notice the movement of the energy inside you. Breathe naturally and allow yourself to be here.

When ready, bring your attention back to the room, grounding yourself before moving again.

Stage 3: Jumping

Time: 1–10 minutes, depending on your level of experience and attunement to the practice.

If it’s comfortable, put your arms above your head and start bobbing or jumping in place. If this is too much, try running on the spot or just bobbing.

While jumping, you can pant or chant “Hoo, Hoo, Hoo” (pronounced “Who”) to focus your effort.

This is challenging but worthwhile. Push yourself when you can, but avoid extremes. Be safe.

Stage 4: Standing in Place

Time: 1–10 minutes, depending on your level of experience and attunement to the practice.

Stop and stand where you are, bringing attention to your feet on the floor.

Feel your heart beating, the pleasure of your effort, and focus the energy you have cultivated in your perineum (base chakra).

Keep your focus here, feeling grounded and recharged.

When ready, bring your attention back to the room. It’s time to celebrate.

Stage 5: Celebration

Time: 1–10 minutes, depending on your level of experience and attunement to the practice.

Express yourself in movement however you want. Dance with joy and let your energy flow freely.

With practice, this celebratory release can extend well beyond the allotted time.