(Instruction and the Science behind it.)
The duration of the meditation is 60 minutes and has five stages. Eyes must remain closed throughout. A blindfold is optional.
The 1st Stage (Duration: 10 minutes)
In the 1st stage of the meditation, close your eyes, loosen up your whole body, breathe in and out as deeply and intensely as possible through your nose. This active breathing boosts blood circulation and overpowers oxygen in the brain. As a result, the pituitary gland and the central nervous system release a neuro-chemical (hormone) called endorphins which are natural pain killers of the body.
According to WHO, millions of people suffer from depression and anxiety world-wide. Endorphins work like a miracle to reduce symptoms of depression and anxiety and boost confidence and self-esteem.
Additionally, endorphins regulate appetite and food intake. As a result, they help in reducing weight and maintaining a balanced body.
If you are disturbed because if no sleep, impulsive behavior, and moodiness, a good dose of endorphins is all that you need. All this is done simply by active breathing in the 1st stage of the Dynamic Meditation.
The 2nd Stage (Duration: 10 minutes)
The second stage of the meditation is catharsis which means an emotional release. The term catharsis comes from the Greek words “Katharsis” which in English means “Cleansing” or
The 1st aspect of catharsis is emotion which allows you to explore your feelings and healthily express them and the 2nd aspect is cognition which gives you new insights and sharp intuition.
In this stage of the meditation, move your whole body freely, let go, laugh, cry, scream, and utter sounds.
If seen in general terms, this practice gives your frustration a healthy outlet. For example, if you are angry or mentally disturbed because of your work pressure, the catharsis can be a relieving exercise.
If this practice is observed from a deeper psychological perspective, this emotional release ventilates all the unconscious emotions and thoughts.
The APA (American Psychological Association) defines the word “Catharsis” as “the discharge of effects connected to traumatic events that had previously been repressed by bringing these events back into consciousness and re-experiencing them.”
Sigmund Freud, an Austrian neurologist and the founder of psychoanalysis and Josef Breuer, an Austrian physician and physiologist used “Catharsis” as a therapy for hysteria. The right terms to address the word “Hysteria” today would be “Conversion Disorder” or “Somatic Symptom Disorder.” In the therapy, they would ask clients to recall their traumatic experiences under hypnosis. They report that conscious expression of repressed thoughts and emotions results in relief from the symptoms of hysteria.
Today, catharsis therapy is a hot topic in psychology because it can be used as a powerful technique to treat people who are suffering from Depression, Anxiety, and Fear. If you visit a psychotherapist for the treatment of emotional disorders, you are likely to be treated by a cathartic procedure.
If this stage of the meditation is done in totality, it can be very helpful in the management of Anger, Anxiety, Nervousness, Insomnia, Irritability, and Unhealthy Sexual Desires, and many other problems related with subconsciousness.
If you practice Dynamic Meditation at your home, your family members may understand it but your neighbors are possibly going to be shocked and disturbed.
If so, there is an alternative method to do it.
You may scream by placing a handkerchief in the mouth or rather than expressing through the sounds out loud, you may express entirely through free body movements. You may also use a pillow to punch or hit on to release your emotions.
The 3rd Stage (Duration: 10 minutes)
In the 3rd stage of the meditation, you need to jump with raised arms and shout out loud the sound “Hoo, Hoo”. The sound “Hoo” must come out with the exhalation (outgoing breathe) at the exact moment when your feet on lands on the ground.
The benefits of doing this drill are many. Let’s discuss a few of them.
This jumping part of this exercise makes the skeletal system strong because this drill increases the bone density. Researchers say that jumping increases the G-Force (Gravitational Force) under your feet. According to NASA, astronauts lose bone density in the space due to the zero gravity. The more the G-Force is the more the mass of the bone is. If you have more bone mass , you are less likely to develop Osteoporosis (a medical condition in which the bones become weak from loss of tissue).
It has been scientifically proven that jumping for 10 minutes boosts the levels of BDNF (Brain-Derived Neurotrophic Factor). The function of BDNF is to give instructions for making a protein called Neurotrophins found in the brain and spinal cord. The basic function of Neurotrophins is to help in the survival of neurons (nerve cells) and support the growth and physical maturation. Low production of Neurotrophins is one of the reasons for chronic neuro-degenerative conditions like; Alzheimer’s disease and Parkinson’s disease.
The “Hoo” sound hits the gonads (sex centers) which is a part of the Endocrine system of the body. The use of this sound to hit the area below the navel or sex center can be heard in martial arts like; Kungfu and Karate also because this is where the human vital energy is stored. The hammering of the sex center with the “Hoo” sound stimulates the secretion of Gonadotropins (Gonadal hormones) which promote the production of sex hormones like; Estrogens and Progesterone in females and Testosterone and Androstenedione in males. Stimulation of these gonadal bio-chemicals through sounds, deep breath, and active jumping can significantly improve sex life, stamina, and longevity.
If the “Hoo Hoo” sound creates a disturbance in your neighborhood, a silent version can be practiced. The sound “Hoo” can be hammered silently but the thrust of the out-breath must hit the area below the navel.
The 4th Stage (Duration: 15 minutes)
In this stage of meditation, stop and freeze wherever you are, in whatever position you are in and do not adjust your body in any way; no cough, no movement of any kind, or else the bioelectricity that has been generated because of the first 3 stages will be lost. Bioelectricity is the electrical current produced by different biological processes of the human body to conduct impulses, heartbeat, metabolism, and other functions. Today, the level of bioelectricity can be recorded by an Electrocardiogram (ECG), an Electroencephalogram (EEG), or an Electromyography (EMG) from the surface of the skin by using electrodes.Any disruption in bioelectrical current can lead to paralysis, cardiac arrhythmias (irregular heartbeat), and other complications.
At this stage of the meditation, the bioelectricity is very strong. So, you might feel a tingling sensation all over the body because of the flow of the bioelectricity. Osho gives instruction to witness this sensation and awareness will automatically decent and if the awareness is total, you enter into a deep meditative state (No-Mind stage).
“When the body suddenly freezes, the mind feels a little weird: What happened? – because the mind has no association with the frozen body; it is just shocked. They are in cooperation, in a deep harmony, moving together. Now the body has completely frozen, what is the mind supposed to do? Where can it go? For a moment there is a complete silence; and even a single moment of complete silence is enough to give you the taste of meditation.”
Osho: “From Personality to Individuality”
In this stage, the pattern of the brain waves dramatically changes. Scientists call the regular variation of brain waves, “Neural Oscillations”. According to fMRI scans (Functional magnetic resonance imaging) report;
- When we are paying intense attention, Gamma waves (20 – 80 Hz) are strong in the brain.
- When we are at a normal waking state of consciousness, Beta waves (12 – 38 Hz) are dominant in the brain.
- When we are at deep sleep, Delta waves (1-4 Hz) are active in the brain
- When we are calm and alert, Alpha waves (18 -12 Hz) are powerful in the brain.
- When we are in a deep meditative state, Theta waves (3 to 8 Hz) are high in the brain.
At the 4th stage of the Dynamic Meditation, the brain waves move from the Alpha state to the Theta state. In this state, the level of our intuition and realization is beyond our normal consciousness. During hypnotherapy also, clients are taken into the Theta state through hypnotic suggestions. Scientists have discovered that cultivating Theta waves can induce deep physical relaxation and psychological clarity, synchronize the left and the right hemispheres of the brain which results in spontaneous and creative creations, boost verbal IQ Test score, and do many other miracles.
The 5th stage (Duration: 15 minutes)
In the 5th and the last stage of the meditation, keep the eyes closed, celebrate with music, dance, and express your gratitude towards existence and nature.
“Sing and dance, and completely merge yourself in the dancing and singing. The moment the dancer has disappeared and only the dance remains, you have entered.”
“Forget the dancer, the center of the ego. Become the dance. That is meditation.”
– Osho, “The New Alchemy: To Turn You On”.
According to scientists, when we practice gratitude, the hypothalamus gland produces a hormone called Oxytocin which is secreted into the bloodstream by the pituitary gland. This hormone is also called The Love Hormone or The Cuddle Chemical.
Oxytocin hormone is responsible for emotional bonding. Psychological reports state that pregnant women with a higher level of oxytocin during their first trimester of pregnancy have a stronger bond and intimacy with their babies. It is the oxytocin hormone in the mother’s milk that provides immunity to the baby.
According to obstetricians (a doctor specialized in pregnancy and childbirth), in women, oxytocin is released in large amounts during childbirth labor also which facilitates the contraction of the uterus for the baby to pass through the birth canal. Practicing gratitude during pregnancy and labor pain can ease the birth process.
According to endocrinologist (a doctors specialized in hormones), in men, oxytocin plays an important role in the production of testosterone and sperm motility ( movement of the sperms ).
Oxytocin helps in developing calmness, trust, friendship, social and emotional security, generosity, compassion, and containment.
Scientific researchers say that low oxytocin levels may result in autism (autistic spectrum disorder), depression, anxiety, and fear.
Additionally, the integration of dance with gratitude improves the heart and lungs condition, muscular strength, muscle tone, manages body weight, and many others.
So, it is clear how important practicing gratitude and dancing in the 5th stage (the Celebration Stage) of the Dynamic Meditation is in all of us.