Eight-Form Moving Meditation 2

Starting Posture

1. Join your palms in front of your chest.
2. Stand with your feet shoulder-width apart.
3. Join your palms again at the completion of each form.

First Form: Waist rotation with swinging arms

1. Relax your body and stand with your feet shoulder-width apart, both arms hanging naturally at your sides.

2. Swing your arms naturally to the left and right, turning from the waist. Your feet should remain stationary.

3. As your arms swing, follow through by patting your left shoulder with your right hand and your lower back with your left hand. Reverse this action as you turn and perform repeatedly.

4. Be aware of your hands patting your shoulders and back.

5. Be aware of how the movement of your waist causes your arms to swing.

6. Be aware of the movement of the whole body.

7. Be aware of your arms and waist becoming more relaxed.

8. Be aware of your whole body becoming more relaxed.

9. Enjoy the sensation of relaxation throughout your whole body.

10. Join palms upon completion of this form.

Second Form: Neck exercise

1. Relax your body and stand with your feet shoulder-width apart, both arms hanging naturally at your side.

2. Slowly tilt your head to the left, bringing your ear as close as possible to your left shoulder. Be aware of the right side of the neck stretching.

3. Slowly tilt your head to the right, bringing your ear as close as possible to your right shoulder. Be aware of the left side of the neck stretching.

4. Slowly tilt your head to the left. Feel the stretching sensation of the right side of the neck. Be aware of your whole body becoming more relaxed.

5. Slowly tilt your head to the right. Feel the stretching sensation of the left side of the neck. Be aware of your whole body becoming more relaxed.

6. Slowly bring your head back to an upright position.

7. Slowly turn your head towards the left as much as possible and then towards the right as much as possible. Be aware of the turning movement.