Eight-Form Moving Meditation - Sitting Posture - Form VIII

Form VIII - Observing the bodily sensation




1. Joined Palm

2. Sit up straight with the soles of the feet flat on the floor

3. The thighs and lower legs should form a 90-degree angle

4. With knees apart equal to the width of one fist

5. Place the hands on the lap

6. Palms up

7. With left palm on top of the right

8. Straighten the back but keep the shoulders relaxed

9. Your head should face forward

10. Tuck in your chin

11. Relax the whole body

12. Slowly raise your left arm until your elbow is at a 90-degree angle

13. Rotate your left forearm outward to the left until it is above your left thigh

14. And then turn the hand 90 degrees so that the palm is facing to the right

15. Slowly lower the hand

16. Be aware of the movement

17. Turn the hand so that the palm faces downward and place the hand on the thigh

18. Slowly raise your right arm until your elbow is at a 90-degree angle

19. Rotate your right forearm outward to the left until it is above your left thigh

20. And then turn the hand 90 degrees so that the palm is facing to the left

21. Slowly lower the hand

22. Be aware of the movement

23. Turn the hand so that the palm faces downward and place the hand on the thigh

24.Next Slowly raise your right arm with the palm facing left until your elbow is at a 90-degree angle

25. Turn the palm upward

26. And move the hand toward the body

27. Slowly lower the hand onto the lap

28. Be aware of the hands moving continuously

29. Be aware of the hand being placed on the lap

30. Slowly raise your left arm with the palm facing right until your elbow is at a 90-degree angle

31. Turn the palm upward

32. And move the hand toward the body

33. Slowly lower the hand onto the right hand

34. Be aware of the hands moving continuously

35. Be aware of the hand being placed on the right palm

36. Repeat these movements

37. Lift the left hand and rotate it outward

38. Turn the hand and lower it

39. Be aware of the hands moving continuously

40.Lift the right hand and rotate it outward

41. Turn the hand and lower it

42. Be aware of the hands moving continuously

43. Lift the right hand

44. Turn the palm upward

45. And move the hand toward the body

46. Lower the hand onto the lap

47. Be aware of the arms and shoulders becoming relaxed

48. Lift the left hand

49. Turn the palm upward

50. And move the hand toward the body

51. Lower the hand onto the right hand

52. Be aware of the arms and shoulders becoming relaxed

53. Slowly raise the left hand

54. Continue at your own pace

55. Be aware of the hands moving continuously

56. Be aware of the arms and shoulders becoming relaxed

57.Be aware of the relaxing sensation in the whole body

58.Be aware of the hands moving continuously

59.Be aware of the relaxing sensation in the arms, shoulders, and neck

60.Be aware of the relaxing sensation in the abdomen and back

61.Be aware of the relaxing sensation in the thighs, lower legs and feet

62.Be aware of the relaxing sensation in the whole body

63. Enjoy the complete relaxation of the body

64.Join palms




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