Shaking Meditation

Where it comes from

Shaking appears as a healing and meditative practice in many parts of the world, from Chinese qigong, where shaking the body is used to loosen tension, to traditional healing dances in several cultures.

In the 20th century the teacher Osho popularized active meditations that begin with movement and end in stillness, including a well-known one that starts with shaking. His idea was that many modern people find it hard to sit still, and that letting the body move first makes the silence afterwards deeper.

The version here is a simple, gentle form. Shake freely for a few minutes, then stand completely still, then sit or lie in silence. It is especially useful when you feel tense, restless or too full of energy to sit.

How to practice

1. Stand with your feet hip-width apart and your knees soft. Let your arms hang loosely.
2. Begin to bounce gently from the knees. Let the movement spread up through your hips, your belly, your shoulders, your arms and hands, and your head.
3. Keep shaking for about five minutes. Let it be loose and natural, not forced. You can let out sighs or sounds if they come.
4. When the bell rings, stop and stand completely still for about five minutes. Feel the tingling and aliveness in the body.
5. When the bell rings again, sit or lie down and rest in silence for about five minutes.
6. Finish by taking a few slow breaths before you move on with your day.

Tips

• Close your eyes if you feel steady enough, or keep them softly open.
• Music with a steady rhythm can help in the shaking stage.
• Shake as gently or as strongly as feels right today. There is no correct intensity.

A note of care

Shake gently if you have back, knee or joint problems, and skip this practice if you are pregnant, have a heart condition, are prone to dizziness, or have been advised to avoid vigorous movement. Stop at once if you feel pain or faint.