3 Dynamic Meditation Techniques To Change Your Life in 20 Minutes

Meditation has long been hailed as a transformative practice that can significantly enhance mental clarity, emotional balance, and overall well-being. While traditional meditation techniques often involve sitting quietly and focusing on the breath, dynamic meditation techniques incorporate movement and active engagement, offering a different path to mindfulness and inner peace. Here are three dynamic meditation techniques that can change your life in just 20 minutes a day.

1. Kundalini Meditation

Kundalini meditation is a dynamic practice designed to awaken the dormant energy at the base of the spine, known as Kundalini. This technique combines rhythmic movements, breathing exercises, and mantras to stimulate energy flow and elevate consciousness. Here’s a helpful chart from chakrapractice.com to demonstrate how Kundalini Awakening flows through our body. 

How to Practice:

  1. Preparation: Find a quiet space where you won’t be disturbed. Sit comfortably with your spine straight. Close your eyes and take a few deep breaths to centre yourself.

  2. Breathing Exercise: Begin with a simple pranayama (breath control) exercise. Inhale deeply through your nose for a count of four, hold the breath for four counts, and exhale through your mouth for four counts. Repeat this cycle for three minutes.

  3. Movement and Mantra: Stand up and start gentle, rhythmic movements with your arms, such as swinging them back and forth or in circles. As you move, chant the mantra “Sat Nam” (meaning “Truth is my identity”). Inhale as you say “Sat” and exhale as you say “Nam”. Continue this for ten minutes.

  4. Relaxation: Sit back down and relax for the remaining seven minutes. Allow the energy to flow naturally through your body, observing any sensations without judgement.


Kundalini meditation can help release emotional blockages, increase energy levels, and enhance mental clarity. The combination of movement, breath, and sound provides a holistic approach to balancing the body and mind.

2. Osho Dynamic Meditation

Created by the spiritual teacher Osho, this meditation technique is divided into five stages, each designed to facilitate the release of pent-up emotions and the attainment of a deep meditative state. It’s a vigorous and cathartic practice ideal for those who find traditional meditation challenging.

How to Practice:

  1. Chaotic Breathing (3 minutes): Stand with your feet shoulder-width apart. Close your eyes and breathe rapidly and chaotically through your nose. Let your breath be deep and fast, using your diaphragm. Focus on exhaling forcefully.

  2. Catharsis (3 minutes): Express whatever emotions arise. Scream, shout, cry, laugh, jump, or dance. Let go of inhibitions and allow your body to move freely.

  3. Mantra Chanting (3 minutes): Raise your arms above your head and jump up and down while chanting the mantra “Hoo! Hoo! Hoo!” with each landing. Put your entire energy into the sound and the movement.

  4. Stillness (5 minutes): Stop all movement and freeze in whatever position you find yourself. Remain completely still and silent. Observe your thoughts and sensations without reacting.

  5. Celebration (5 minutes): Dance and celebrate with spontaneous movements. Allow your body to move naturally, expressing joy and freedom.

Osho Dynamic Meditation can be a powerful way to release stress, emotional tension, and mental clutter. It promotes a sense of liberation and clarity, leaving practitioners feeling refreshed and invigorated. Here’s a sample on Osho Dynamic Meditation from OSHO International.

3. Qigong Meditation

Qigong is an ancient Chinese practice that combines physical postures, breathing techniques, and focused intention to cultivate and balance the body’s vital energy (Qi). This meditation technique is gentle and accessible, making it suitable for all fitness levels.

How to Practice:

  1. Preparation: Stand with your feet shoulder-width apart, knees slightly bent, and arms relaxed at your sides. Close your eyes and take a few deep breaths to centre yourself.


  2. Energy Gathering: Begin by slowly raising your arms in front of you as you inhale, bringing them to shoulder height. Imagine gathering positive energy from the environment into your body. Exhale as you lower your arms back to your sides. Repeat this movement for five minutes.


  3. Holding the Ball: Imagine you are holding a large, glowing ball of energy between your hands. Keep your hands at chest height, palms facing each other, and feel the energy pulsating between them. Hold this position for five minutes, focusing on the sensation of energy.


  4. Microcosmic Orbit: Visualise a circuit of energy flowing from the base of your spine up to the top of your head and down the front of your body. Use your breath to guide the energy along this path: inhale as the energy rises, exhale as it descends. Continue this visualisation for ten minutes.


Qigong meditation enhances the flow of Qi, promoting physical health, emotional balance, and mental clarity. The gentle movements and deep breathing can reduce stress, improve circulation, and increase overall vitality. Here’s a demonstration from Holden Qiging. 


Embrace the Power of Dynamic Meditation with Vikasa

Incorporating dynamic meditation techniques into your daily routine can significantly impact your well-being. Whether you’re looking to release stress, enhance energy levels, or achieve a deeper state of mindfulness, these practices offer a diverse range of benefits that cater to various needs and preferences. At Vikasa, we provide a supportive environment for exploring these transformative techniques, helping you to unlock your potential and achieve inner peace. Embrace the journey and discover how 20 minutes a day can change your life.

If you want to go further in your yoga and meditation journey, Vikasa offers a Deepen Program. Many intermediate practitioners come to us with extensive experience of asanas, particularly from attending group classes. However, they find it challenging to find ways to learn more about the fundamentals of pranayama, purification and theory that are all important components of an authentic yoga practice. Here, we aim to address those needs with more comprehensive, personalized programs that work for you.