Eight-Form Moving Meditation 3

Third Form: Hip rotation

1. Relax your body and stand with your feet shoulder-width apart.

2. Place your hands on your waist, with the webbing between thumb and index finger facing downwards.

3. Slowly rotate your hips from left to right.

4. Be aware of the movement as you rotate your hips.

5. Be aware of the movement of your whole body.

6. Be aware of your waist becoming more relaxed.

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

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

9. Rotate hips in the opposite direction, repeating steps 3 to 8.

10. Join palms upon completion of this form.

Fourth Form: Back stretching and bending

1. Relax your body and stand with your feet shoulder-width apart.

2. Lock your fingers and reach up slowly with both arms, palms upward, reaching as high as possible. Be aware of the sensation of stretching as your arms reach upward.

3. Slowly lower both arms. Reach down slowly and try to touch the ground with your palms. Be aware of the sensation of stretching in your lower back and legs.

4. Slowly reach up with both arms. Be aware of the sensation of stretching in both arms and throughout your whole body.

5. Slowly reach down with both arms. Be aware of the sensation of stretching in your lower back and legs, and throughout your whole body.

6. Slowly reach up with both arms. Be aware of your arms and then your whole body becoming more relaxed.
7. Slowly reach down with both arms. Be aware of your lower back and legs and then your whole body becoming more relaxed.

Fifth Form: Swing and bend

1. Stand with your feet shoulder-width apart, both arms hanging naturally at your sides.

2. Swing both arms forward then backward, bending your knees naturally in unison with the swinging action of your arms. Repeat continuously.

3. Be aware of the swinging motion of the arms, the sliding action of the kneecaps and the movement of your whole body.

4. Be aware of the sensation of relaxation in the arms and knees, and then through your whole body.

5. Enjoy the feeling of relaxation in the arms and knees, and then through your whole body.

6. Join palms upon completion of this form.