Eight-Form Moving Meditation - Sitting Posture - Form I

Form I : Shoulder exercise



1. Join palms

2. Sit up straight.

3. Relax the whole body

4. Let your hands hang loosely at your sides.

5. Slowly lift the shoulders upward

6. Be aware of the stretching of the shoulders

7. Slowly roll your shoulders forward

8. Downward, backward and upward, in big circles

9. Be aware of the rotating of the shoulders

10.Be aware of the sensation of the shoulders rotating continuously

11.Be aware of the shoulders, arms, elbows becoming relaxed.

12.Reverse the direction

13.Rotating your shoulders backward

14.Be aware of the rotating of the shoulders

15.Be aware of the sensation of the shoulders rotating continuously

16.Be aware of the shoulders, arms, elbows becoming relaxed.

17.Be aware of the neck and upper body becoming relaxed

18.Be aware of the sensation in the whole body

19.Slowly rotate the shoulders to the original positions

20.Join palms




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