Eight-Form Moving Meditation 4

Sixth Form: Upper body rotations

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

2. Slowly raise your arms, keeping them shoulder-width apart, palms facing inward as if holding a ball.

3. From left to right, slowly move your upper body and your arms in a circle.

4. Be aware of the rotating movement of your waist.

5. Be aware of how the movement of your waist drives the movement of your arms.

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

7. Be aware of your waist and then your whole body becoming more relaxed.

8. Enjoy the relaxing sensation throughout your whole body.

9. Rotate in the opposite direction, repeating steps 4 to 9.

10. Join palms upon completion of this form.

Seventh Form: Knee exercise

1. Relax your body and stand with your feet together.

2. Bend your knees and place your hands on your knees.

3. Slowly rotate your knees from left to right.

4. Be aware of the rotation of your knees.

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

6. Be aware of your knees becoming more relaxed.

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

8. Enjoy the relaxing sensation throughout your whole body.

9. Rotate in the opposite direction, repeating steps 4 to 8.

10. Join palms upon completion of this form.

Eighth Form: Stretching sideways

1. Relax your body and stand with your feet together.

2. Slowly step forward and sideways with the left leg, bending the knee. Keep the right leg straight. Stretch your left arm forward and the right arm backward.

3. Slowly return to an upright position and join your palms.

4. Slowly step forward and sideways with the right leg, bending the knee. Keep the left leg straight. Stretch your right arm forward and the left arm backward.

5. Repeat Step 2. Be aware of the stretching sensation of both arms.

6. Repeat Step 4. Be aware of the stretching sensation in your neck, legs and waist.

7. Repeat Step 2. Be aware of the stretching sensation of both arms and the stretching sensation through your whole body.