Hour 69 Meditation – Nataraj Meditation – Dance as Meditation

Nataraj Meditation – Dance as Meditation

Introduction to Nataraj Meditation

Nataraj Meditation, which was developed by Osho, is an active meditation technique that employs dance as a vehicle to activate the inner self. The word “Nataraj” is from the Sanskrit term for Lord Shiva, who has long been known to be the divine dancer, the “Nataraja.” Here, Lord Shiva is conceived as the cosmic dancer, whose dance is symbolized by the rhythm and movement of the cosmos, and also by the destruction and recreation which occur with every instant.

This meditation practice blends the restorative energy of movement, rhythm, and sound to promote emotional release, inner change, and profound relaxation. Osho’s Nataraj Meditation asks practitioners to abandon their mental restraints and allow themselves to become one with the natural flow of the body in order to enjoy a state of freedom and ecstasy.

The underlying concept of Nataraj Meditation is to feel the inner peace through outer movement. It teaches us to let go of ego and bond with the simple joy of being. This is done by using dance, where the body gets an opportunity to move freely without any limitation, producing a dynamic and vibrant meditative state.

The Phases of Nataraj Meditation

Nataraj Meditation is usually done in three phases, each with a different function in the process of releasing, bringing the body alive, and connecting the experience of movement to stillness. The whole process takes approximately one hour, and ideally, it is practiced in a room where you can move easily without hindrance. Let’s discuss each stage of this strong technique:

Phase 1: Active Dance (45 minutes)

Objective: To let go of repressed emotions, shatter mental blocks, and let the body move freely.

The initial step of Nataraj Meditation is a full-body expression in the form of free dance. During this step, the practitioner dances freely, without choreography or pattern, letting the body follow the music and rhythm.

Technique:

Begin by closing your eyes and standing in a relaxed position.

Let the music start, which is usually upbeat and fast. You could use recorded music or dance to live drumming or rhythm beats.

As the music starts, let your body move freely and naturally to the rhythm without coordinating the movements. The secret is to grant yourself permission to allow yourself to express whatever arises—whether it is energy, emotion, or thoughts.

Let the dance be wild, unstructured, and free. Let yourself get completely into the rhythm of the music, letting go of all your mental and emotional strain held in your body.

There are no steps to the dance, and the movements must not be forced. Allow your body to move in any direction that comes naturally to you—whether it’s wild, slow, or gentle. The intention is to express the energy within you, letting the movement be an extension of your inner self.

Benefits:

Free-flowing movements assist in unleashing pent-up emotions, tension, and mental blocks. This stage enables you to link with the body and free yourself from the stuck mental patterns that restrict self-expression.

The dance creates energy that makes the physical body alive and boosts total vital energy.

It enables you to reach your deeper emotional layers and frees you from emotional blockages.

Phase 2: Resting (5 minutes)

Objective: To synthesize the energy that has been built up during the dance and let the body surrender to stillness.

Following 45 minutes of dynamic dance, you enter a phase of stillness. This enables the body to rest and assimilate the energies of the movement.

Technique:

Sit or lie comfortably with eyes closed and relaxed body.

As you lie down, bring your attention to your body and let it relax fully, sensing the aftermath of the dance.

You might feel a surge of energy or an emotional release, and it is essential to just observe these feelings without interference or judgment.

Take this opportunity to let your body take in the energy and settle into a more balanced place.

Benefits:

Resting assists the body in assimilating the energetic changes that have taken place while dancing.

It permits the emotional release, allowing any remaining tensions or emotions to be released gently and calmly.

The brief resting time allows the body and mind to return to a state of quiet and readies the practitioner for the last segment of meditation.

Phase 3: Silence and Stillness (10 minutes)

Objective: To feel deep relaxation and inner stillness, bringing the energy and movement into a place of peace.

The last step is total silence and stillness. Following the intense activity of the dance and the short resting time, you sit in silence and let the energy created settle. The intention here is to feel a deep sense of inner calm and connection to your authentic self.

Technique:

Sit or lie down in a relaxed position with your eyes closed.

Focus on your breath, letting it become slow and deep.

Notice the feelings in your body as it lets go into the stillness. Feel the energy that you created during the dance and the stillness that comes after.

Just be here now, releasing all thoughts, feelings, and mental activity.

Enjoy the stillness and observe any subtle sensations of peace, clarity, or bliss that arise. There’s no effort to “achieve” anything here; it’s just about being present with the moment.

Benefits:

This phase of stillness helps consolidate the energy from the previous phases, leading to a deep sense of inner peace.

The body and mind experience a return to balance, and the practitioner becomes deeply attuned to their inner state.

The silence helps integrate the dance experience, allowing for clarity and a heightened sense of awareness.

The Purpose and Benefits of Nataraj Meditation

Nataraj Meditation combines the joy and release of dance with the stillness of meditation, providing a unique way to connect with your inner self. Here are some of the key benefits of practicing Nataraj Meditation:

Emotional Release and Healing:

The free flow dance enables suppressed feelings to break through, so they can then be released and healed. It is a safe way for people to express and release emotions, which otherwise will be bottled up.

Increased Energy Flow:

The active dance session energizes the body’s centers of energy, producing a flood of vitality and life force. This makes the practitioner feel vibrant and in tune with the here and now.

Stress Relief:

The practice facilitates the release of mental and physical tension, resulting in stress reduction and increased well-being.

Mind-Body Connection:

The practice allows for a strong mind-body connection. It promotes awareness and expression of the entire body, enabling the practitioner to go beyond the limitations of the mind and access their authentic self.

Awakening Inner Joy and Freedom:

The free-flowing dance permits the practitioner to feel liberated and happy, abandoning self-consciousness and being receptive to the present moment.

Practical Tips for Practicing Nataraj Meditation

Prepare a Safe Space:

Ensure you have sufficient space to move about comfortably. A wide space with comfortable flooring is the best for this meditation. Clear all distractions from the space so that it is devoid of interruptions.

Embrace Spontaneity:

Nataraj Meditation is releasing control. Let your body move as it wants, without attempting to choreograph your dance. Trust the process and allow your body to express itself completely.

Stay in the Present:

Be present with each step of the meditation. In the dance, don’t care about how it appears—just pay attention to how it feels. In the stillness, simply be.

Use Music or Drumming:

Use music with a strong rhythm or live drumming to enhance the experience if you like. Choose music that helps you feel energized and connected to the dance.

Observe Without Judgment:

In the silent phase, observe any sensations, thoughts, or emotions that arise without attaching any judgment to them. Let yourself fully sense the present moment.

Reflective Questions

How did the dance feel for you? Were you experiencing resistance, or did you release and move freely?

What feelings arose in you while dancing, and how did you handle them?

How did the resting phase feel following such a high-energy release? Were you feeling peaceful or clear in the stillness?

During the silence phase, were you able to touch your inner stillness and peace?

How are you going to integrate the spontaneity and happiness you experienced through the dance into your daily existence?

Conclusion

Nataraj Meditation is a strong and transformational practice that fuses the expressive liberty of dance with the quietude of meditation. In the three steps of active dance, resting, and silence, practitioners are able to let go of suppressed emotions, awaken their inner energy, and feel profound peace and joy. By enabling the body to freely express itself and letting go into the rhythm of the universe, Nataraj Meditation initiates healing, awareness, and spiritual awakening.

This meditation serves as a reminder of the joy and vitality that lies within us when we allow ourselves to let go and simply dance with life.