Dynamic Meditation

Catharsis and celebration

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Active Meditation

Dynamic Meditation

Through chaotic breathing, catharsis, the Hoo sound, stillness, and celebration, take doing to its peak and then enter non-doing and witnessing.

60 minCore: Witnessing
How do I begin this meditation?

For your first session, watch the video to understand the movements and stages. For the actual meditation, play the practice audio, put the phone aside, and follow the full process. Download the audio first if you want to practice offline.

▶ Play Practice Audio↓ Download Audio▷ Watch Video Guide First

Practice style

Read in order: first understand the instruction for this stage, then look at the matching movement image. During the actual meditation, you can play the practice audio below.

Preparation

Prepare

Find a quiet, private space. Wear comfortable clothing, remove distractions, and make sure you have room to move freely.

Prepare · movement reference
Movement reference · First understand the movement, then return attention to the body and awareness.
Step 1

Chaotic breathing (10 minutes)

For about 10 minutes, breathe rapidly, deeply, and without a fixed rhythm while keeping the body relaxed.

Chaotic breathing (10 minutes) · movement reference
Movement reference · First understand the movement, then return attention to the body and awareness.
Step 2

Catharsis (10 minutes)

For about 10 minutes, let suppressed energy express itself freely through sound and movement.

Catharsis (10 minutes) · movement reference
Movement reference · First understand the movement, then return attention to the body and awareness.
Step 3

Jumping with Hoo (10 minutes)

For about 10 minutes, raise your arms and jump, throwing yourself totally into the sound 'Hoo'.

Jumping with Hoo (10 minutes) · movement reference
Movement reference · First understand the movement, then return attention to the body and awareness.
Step 4

Stop (15 minutes)

Stop completely. Stay in the position you are in and simply witness whatever is happening.

Stop (15 minutes) · movement reference
Movement reference · First understand the movement, then return attention to the body and awareness.
Step 5

Celebration (15 minutes)

Celebrate with music and dance for about 15 minutes.

Celebration (15 minutes) · movement reference
Movement reference · First understand the movement, then return attention to the body and awareness.
Do Not Lose the Witness
The method is only an entrance. Whether it uses breath, dance, sound, darkness, sitting, or relationship, what matters most is gradually seeing what is happening rather than only chasing an experience.
Body Safety Note (website addition)
Put comfort and safety first. Stop if you experience significant dizziness, pain, difficulty breathing, or loss of balance. Intense breathing, whirling, or breath-retention practices are not suitable for everyone.

Begin Meditation · Practice Audio

Use this audio for the actual meditation. You can play it here or download it to your phone for offline practice.

↓ Download Practice Audio

First Session · Video Guide

Use the video mainly to understand the movements, stages, and posture. Once you understand them, use the practice audio for the meditation so you do not need to keep looking at the screen.

Written Practice Guide

Open Practice PDF
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Meditation is not an escape from life; it is learning not to lose your center within life.