Osho’s Kundalini Meditation is a one-hour, four-stage method that moves from cathartic movement into profound stillness. The first three stages unfold with specially composed music created under Osho’s direct guidance; the final stage is in silence, ending with a gong. True to Osho’s approach, the key is effortless allowance: “Allow the shaking; don’t do it.” When the body is permitted to move on its own, energy rises naturally from the feet upward, tension melts, and the inner witness awakens.
Often practiced in the late afternoon to release the day’s accumulated stress, this meditation begins with shaking, blossoms into free dancing, and settles into quiet witnessing before coming to rest in complete silence while lying down. It is a journey from doing to being—letting go of control, letting the body express, and finally sinking into stillness where the meditator can simply watch, without interference, until the concluding gong.
Phase Instructions
First Stage: Shaking
15 minutes. Stand silently and be loose. Allow a natural trembling to arise, feeling energy moving up from your feet. Do not manufacture the movement—let it happen by itself. If shaking begins, gently support it, but don’t will it or force it. Let go everywhere and become the shaking. Eyes may be open or closed.
Second Stage: Dancing
15 minutes. Dance any way you feel. Let the whole body move as it wishes, without choreography or restraint. Follow the energy rather than directing it.
Third Stage: Witnessing in Stillness
15 minutes. Close your eyes and be still, either sitting or standing. Simply witness whatever is happening inside and out—sensations, breath, feelings, sounds—without interference or judgment.
Fourth Stage: Silence Lying Down
15 minutes. Keep your eyes closed, lie down, and be completely still. Rest in silence, remaining unmoving and aware until the gong signals the end.
Core Benefits
- Effortless allowance of natural movement
- Release of accumulated stress
- Transition from doing to being
- Awakening of the inner witness
- Experience of profound stillness
What Osho Said About This Technique
What is dynamic meditation?
In the second step so many things are possible -- something different will happen to each individual. One person will begin to dance, another person will begin to cry. One will become naked, another will begin to jump and yet another will begin to laugh. Anything is possible. Move from within, move totally, and then you can proceed to the third stage. The third stage is reached as a result of an inherent sequence. In the first stage, the body electricity, or you can call it Kundalini, is awakened. It begins to revolve and move. Only then can the body be in a total letgo, not before. Only when the inner movement has begun are outer movements possible. When the catharsis of the second stage is brought to a peak, to a climax, the third ten-minute stage begins. Begin to repeat vigorously the Sufi mantra: Hoo! Hoo! Hoo! The energy…
Osho, in kundalini sadhana there is talk of the ascent and the descent of kundalini—arohan and then avarohan. So this descent—does it mean sinking back into the kund, or is it something else?
In truth, sinking into the kund is neither descending nor ascending. In sinking into the kund, both these notions disappear. It is not going up or coming down; it is dissolving, ending. When a drop falls into the ocean, it neither descends nor ascends. Yes, when a drop dries in the sun’s rays, it ascends toward the sky; and when, cooled in the cloud, it falls to the earth, it descends. But when it reaches the ocean there is no ascending or descending—there is sinking, dissolving, dying. So this talk of going up and coming down—of descent—is meant in quite a different sense. It means that the energy we raise from the kund sometimes has to be sent back to the kund. We do raise this energy, and many times we have to return it as well. There can be many reasons. The chief reason is that often more energy…
प्रश्न: ओशो, कुंडलिनी साधना में कुंडलिनी के एसेंड और डिसेंड की बात आती है--आरोहण और उसके बाद अवरोहण। तो यह जो डिसेंड है, वह क्या कुंड में डूबना है या और कोई दूसरी बात है?
असल में, कुंड में डूबना जो है, वह न तो उतरना है, न वह चढ़ना है। कुंड में डूबने में तो ये दोनों बातें ही नहीं हैं। वह उतरना-चढ़ना नहीं है, मिट जाना है, समाप्त हो जाना है। बूंद जब सागर में गिरती है, न तो उतरती, न चढ़ती। हां, बूंद जब सूरज की किरणों में सूखती है, तब चढ़ती है आकाश की तरफ; और जब बादल में ठंडक पाकर गिरती है जमीन की तरफ, तब उतरती है। लेकिन जब सागर में जाती है तो फिर उतरना-चढ़ना नहीं है--डूबना है, मिटना है, मरना है। तो यह जो उतरने-चढ़ने की जो बात है, अवरोहण की, अवतरण की, यह बहुत दूसरे अर्थों में है। यह इस अर्थ में है कि कुंड से जिस शक्ति को हम उठाते हैं, इसे बहुत बार वापस कुंड में भी भेज देना पड़ता है। इस शक्ति को हम उठाते भी हैं, इसे हमें वापस भी भेज देना पड़ता है बहुत बार। कई कारण हो सकते हैं। सबसे बड़ा कारण तो यह होता है कि बहुत बार ऐसा होता है कि जितनी शक्ति के लिए तुम तैयार नहीं होते, उतनी शक्ति जग जाती है; उसे वापस लौटाना पड़ता है, अन्यथा खतरे हो सकते हैं। …
Common questions
Practical questions about the method. The answers are written by Osho Live from his instructions — for his own words, see “What Osho said about this technique” above.
1What is the key approach to Osho’s Kundalini Meditation?
The key is effortless allowance—'Allow the shaking; don’t do it', letting the body express naturally.
2When is the ideal time to practice Kundalini Meditation?
It is often practiced in the late afternoon to release the day's accumulated stress.
3How is the meditation structured with regard to music?
The first three stages unfold with specially composed music under Osho’s guidance, and the final stage is silent.
4What is the first stage of this meditation?
The first stage involves shaking, allowing the body to release tension and energy to rise from the feet upward.
5What happens during the final stage of this meditation?
The final stage is in complete silence, where the meditator lies down and simply watches until the concluding gong.