Active Meditation Practice: The Step-By-Step Guide


Osho (Acharya Rajneesh) designed active meditation to meet the needs of busy people. As the name indicates, this refers to meditation while in motion. Active meditation is as advantageous as regular meditation. In other words, proper meditation practice while in the shower can achieve the same results as while sitting and chanting. While there is no exact technique for practicing this type of meditation, this article describes an easy way to practice it effectively.

How To Practice Active Meditation

Step 1: Start With Breathing

Breathing is a critical component of most mindfulness meditation forms including active meditation. Begin by slowly inhaling and exhaling. As you begin to breathe deeply, focus on your breathing. Try to breathe faster as you proceed, filling up your lungs to the maximum. If you have time, you can also practice something like bee breathing.

Practicing Active Meditation – Step-By-Step Guide!
Active Meditation Practice: The Step-By-Step Guide

Step 2: Move & Play

Move for 10 minutes giving your body full freedom to do whatever it wants to. Dance, twist, laugh and scream. Try not to form any pattern and do anything you want to.

Step 3: Jump

Now lift your arms above the head and start hopping while shouting “Hoo” as you jump up and down. Keep jumping and shouting for 7-10 minutes. Make sure to feel the echo within your body as you land on the ground.

Step 4: Freeze

Follow jumping with freezing for about 10 minutes. Stay in a pose while breathing slowly and deeply. Do not move and try to feel the changes happening in your body.

Step 5: Rejoice

Now it’s time to celebrate by dancing, singing, laughing or doing any movement you love. The goal of the final stage of meditation is to release your body and rejoice.

Practicing Active Meditation – Step-By-Step Guide!
Active Meditation Practice: The Step-By-Step Guide

Active Meditation For Busy Mornings

Have a busy schedule yet want to meditate? Try these techniques to achieve mindfulness:

  • Active Meditation In The Shower: Kick off your day by meditating in the shower. Notice and feel every moment that unfolds. Feel the temperature of the water, feel your hands as you wash your face, and so on. Try to bring your attention to the moment you are in.
  • Active Meditation On-The-Go: Meditate during your journey to college or work. If you are traveling in a bus, notice every sight and happening outside the window. Notice the trees, people, and whatever comes along the way. If you are standing in a metro, keep your body still and focus on your breaths.
Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter