Chan Meditation Roadmap
Eight Form Moving Meditation- Sitting Posture
Dharma Drum's Eight-Form Moving Meditation is a set of easy-to-learn exercises that can be practiced almost anywhere and at anytime. This system of “meditation through motion” is beneficial to both body and mind, and once acquired through diligent practice, can be performed whether walking, standing, sitting or reclining, so that you are always mindful of being relaxed in body and mind. By practicing the Eight Forms, you will always be composed and at ease, and at every moment enjoy the bliss of meditation and the joy of the Dharma
Form I : Shoulder exercise
1. Join palms2. 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
Form II : Neck exercise
1. Sit up straight
2. Relax the whole body
3. Place the hands on the thighs
4. Slowly lift your left arm and bend it over your head
5. With fingers touching your right cheek
6. Slowly tilt your head to the left
7. And turn it as far left as possible
8. Be aware of the facial muscles stretching and the neck turning
9. Slowly turn the head back to the center
10. Be aware of the cheeks and neck becoming relaxed
11. Slowly lift your right arms and bend it over your head
12. With fingers touching your left cheek
13. Slowly tilt your head to the right
14. And turn it as far right as possible
15. Be aware of the facial muscles stretching and the neck turning
16. Slowly turn the head back to the center
17. Be aware of the facial muscles stretching and the neck becoming relaxed
18. Switch hands
19. Be aware of the fingers and arms becoming relaxed
20. Be aware of the whole body becoming relaxed
21. Switch hands
22. Be aware of the facial muscles and the neck stretching and then becoming relaxed
23. Be aware of the fingers and arms becoming relaxed
24. Be aware of the whole body becoming relaxed
25. Switch hands
26. Slowly turn the head back to the center
27. Be aware of the whole body feeling relaxed
28. Join palms
1. Sit up straight
2. Relax the whole body
3. Slowly bend your body down until your hands touch the toes, if possible
4. Be aware of your neck, back and waist bending slowly and continuously
5.Be aware of the stretching of the neck, back, and waist
6. Slowly return the body to its upright position
7. Be aware of your neck, back and waist slowly returning to an upright alignment
8. Be aware of your neck, back and waist becoming relaxed
9. Slowly bend your body down
10. Be aware of your neck, back and waist bending slowly and continuously
11. Be aware of the stretching of the neck, back, and waist
12. Slowly return the body to its upright position
13. Be aware of your neck, back and waist slowly returning to an upright alignment
14. Be aware of your neck, back and waist becoming relaxed
15. Place your left foot onto your right thigh
16. Left hand pressing the left knee
17. And the right hand grasping underneath the right thigh
18. Slowly bend your body down
19. And try to touch your head against your lower left leg
20. Be aware of the stretching and then relaxing sensation in the arms, legs, and back
21. Slowly return the body to its upright position
22. Be aware of the relaxing sensation in the whole body
23. Place your right foot onto your left thigh
24. Right hand pressing the right knee
25. And the left hand grasping underneath the left thigh
26. Slowly bend your body down
27. And try to touch your head against your lower right leg
28. Be aware of the stretching and then relaxing sensation in the arms, legs, and back
29. Slowly return the body to its upright position
30. Be aware of the relaxing sensation in the whole body
31. Change sides.
32. Be aware of the stretching and then relaxing sensation in the arms, legs, and back
33. Slowly return the body to its upright position
34. Be aware of the relaxing sensation in the whole body
35. Change sides
36. Be aware of the stretching and then relaxing sensation in the arms, legs, and back
37. Slowly return the body to its upright position
38. Be aware of the relaxing sensation in the whole body
39. Enjoy the relaxing sensation in the whole body
40. Join palms
Form IV- Forward and Backward Stretches
1. Sit up straight2. Relax the whole body
3. Clasp your hands together and interlock your fingers, palms facing out
4. Slowly extend the hands straight out
5. Parallel to the floor
6. And arch your back as much as possible, chin to your chest,
7. Apply a little more force
8. And be aware of the stretching of the arms, shoulders, and back
9. Release the tension and feel the relaxing sensation
10. Slowly bring the hands back
11. Separate your hands and place them on the seats
12. One on each side behind your buttocks
13. Palms facing down and fingers pointing forward
14. Push gently with your hand
15. And slowly extend your chest and tilt your head back
16. Be aware of the stretching of the arms, waist, back, shoulders, and neck
17. Release the tension and feel the upper body becoming relaxed
18. Join palms
19. Slowly extend the hands
20. Arch your back as much as possible
21. Be aware of the stretching of the arms, shoulders, and back
22. Release the tension
23. And be aware of the relaxing sensation in the whole body
24. Slowly bring the hands back
25. Separate your hands and place them on the seats
26. One on each side behind your buttocks
27. Palms facing down and fingers pointing forward
28. Push gently with your hand
29. And slowly extend your chest and tilt your head back
30. Be aware of the stretching and then relaxing sensation in the arms, back, and neck.
31. Be aware of the relaxing sensation in the whole body
32. Enjoy the relaxing sensation in the whole body
33. Join palms
Form V- Upper Body Twists
1. Sit up straight2. Relax the whole body
3. Put the right palms on the left shoulder
4. And brace the left wrist against right arm just above the elbow
5. Slowly turn the body to the left
6. At the same time, slowly turn the head to the right as far as possible
7. Be aware of the stretching of the arms, shoulders, and back
8. Release the tension
9. And be aware of the arms, shoulders, and back becoming relaxed
10. Slowly return the body to its upright position
11. Put the hands down
12. Be aware of the relaxing sensation in the whole body
13. Put the left palms on the right shoulder
14. And brace the right wrist against left arm just above the elbow
15. Slowly turn the body to the right
16. At the same time, slowly turn the head to the left as far as possible
17. Be aware of the stretching of the arms, shoulders, and back
18. Release the tension
19. And be aware of the arms, shoulders, and back becoming relaxed
20. Slowly return the body to its upright position
21. Put the hands down
22. Be aware of the relaxing sensation in the whole body
23. Switch hands
24. Be aware of the right palm placed on the left shoulder
25. And the right arm braced by the left wrist
26. Be aware of how the body slowly turns to the left
27. And how the head turns to the right as far as possible
28. Be aware of the stretching of the arms, shoulders, and back
29. Slowly return the body to its upright position
30. Put the hands down
31. Be aware of the relaxing sensation in the whole body
32. Switch hands
33. Be aware of the left palm placed on the right shoulder
34. And the left arm braced by the right wrist
35. Be aware of how the body slowly turns to the right
36. And how the head turns to the left as far as possible
37. Be aware of the stretching of the arms, shoulders, and back
38. Release the tension
39. Be aware of the relaxing sensation in the whole body
40. Slowly return the body to its upright position
41. Put the hands down
42. Enjoy the relaxing sensation in the whole body
43. Join palms
Form VI- Body Stretch
1. Sit up straight2. Relax the whole body
3. Place the right palm on the upper back where the neck meets the
shoulders
4. Hold the right elbow with the left hand
5. Slowly tilt the body to the left
6. Be aware of the stretching of the arms, shoulders, and back
7. Slowly return the body to its upright position
8. Join palms
9. Be aware of the relaxing sensation in the whole body
10. Place the left palm on the upper back where the neck meets the shoulders
11. Hold the left elbow with the right hand
12. Slowly tilt the body to the right
13. Be aware of the stretching of the arms, shoulders, and back
14. Slowly return the body to its upright position
15. Join palms
16. Be aware of the relaxing sensation in the whole body
17. Change sides
18. Be aware of the stretching of the arms, shoulders, and back
19. Slowly return the body to its upright position
20. Join palms
21. Be aware of the relaxing sensation in the whole body
22. Change sides
23. Be aware of the stretching of the arms, shoulders, and back
24. Slowly return the body to its upright position
25. Join palms
26. Be aware of the relaxing sensation in the whole body
27. Next
28. Raise the left hand and reach over the shoulder
29. Stretching the hand as far down the back as possible
30. With the right hand reach behind and place the hand against the back
31. Palm facing outward and reach upward as far as possible
32. Clasp the hands if you can
33. Be aware of the stretching of the shoulders and arms
34. Release the tension and be aware of the relaxing sensation in the shoulders and arms
35. Slowly place the hands on the thighs
36. Be aware of the relaxing sensation in the whole body
37. Change sides
38. Stretch the right hand downward and left hand upward
39. Be aware of the stretching sensation in the shoulders and arms
40. Slowly place the hands on the thighs
41. Be aware of the relaxing sensation in the whole body
42. Change sides
43. Be aware of the stretching of the shoulders and arms
44. Release the tension
45. Be aware of the relaxing sensation in the whole body
46. Slowly place the hands on the thighs
47. Be aware of the relaxing sensation in the whole body
48. Change sides
49. Be aware of the stretching and the relaxing sensation of the shoulders and arms
50. Release the tension
51. Be aware of the relaxing sensation in the whole body
52.Join palms
Form VII- Feet Exercise
1. Relax the whole body2. Sit erect on the chair
3. With both legs straight ahead
4. Heal resting on the floor
5. Place your hands on the thighs
6. Slowly tilt the feet backward
7. Be aware of the stretching of the lower legs
8. Reverse direction
9. And slowly press the feet forward
10. Be aware of the stretching of the muscles in the feet
11. Slowly tilt the feet backward
12. Be aware of the relaxing sensation in the lower legs
13. Slowly press the feet forward
14. Be aware of the relaxing sensation in the muscles of the feet
15. Slowly tilt the feet backward
16. Be aware of the relaxing sensation in the lower legs
17. Be aware of the relaxing sensation in the whole body
18. Slowly press the feet forward
19. Be aware of the relaxing sensation in the muscles of the feet
20. Be aware of the relaxing sensation in the whole body
21. Slowly return the feet to the original position
22. Slowly rotate the feet counterclockwise
23. Be aware of the feet and ankles rotating
24. Be aware of the relaxing sensation in the feet and ankles
25. Be aware of the relaxing sensation in the whole body
26. Reverse the direction
27. Be aware of the feet and ankles rotating
28. Be aware of the relaxing sensation in the feet and ankles
29. Be aware of the relaxing sensation in the whole body
30. Join palms
Form VIII - Observing the Bodily Sensation
1. Sit up straight with the soles of the feet flat on the floor2. The thighs and lower legs should form a 90-degree angle
3. With knees apart equal to the width of one fist
4. Place the hands on the lap
5. Palms up
6. With left palm on top of the right
7. Straighten the back but keep the shoulders relaxed
8. Your head should face forward
9. Tuck in your chin
10. Relax the whole body
11. Slowly raise your left arm until your elbow is at a 90-degree angle
12. Rotate your left forearm outward to the left until it is above your left thigh
13. And then turn the hand 90 degrees so that the palm is facing to the right
14. Slowly lower the hand
15. Be aware of the movement
16. Turn the hand so that the palm faces downward and place the hand on the thigh
17. Slowly raise your right arm until your elbow is at a 90-degree angle
18. Rotate your right forearm outward to the left until it is above your left thigh
19. And then turn the hand 90 degrees so that the palm is facing to the left
20. Slowly lower the hand
21. Be aware of the movement
22. Turn the hand so that the palm faces downward and place the hand on the thigh
23. Slowly raise your right arm with the palm facing left until your elbow is at a 90-degree angle
24. Turn the palm upward
25. And move the hand toward the body
26. Slowly lower the hand onto the lap
27. Be aware of the hands moving continuously
28. Be aware of the hand being placed on the lap
29. Slowly raise your left arm with the palm facing right until your elbow is at a 90-degree angle
30. Turn the palm upward
31. And move the hand toward the body
32. Slowly lower the hand onto the right hand
33. Be aware of the hands moving continuously
34. Be aware of the hand being placed on the right palm
35. Repeat these movements
36. Lift the left hand and rotate it outward
37. Turn the hand and lower it
38. Be aware of the hands moving continuously
39. Lift the right hand and rotate it outward
40. Turn the hand and lower it
41. Be aware of the hands moving continuously
42. Lift the right hand
43. Turn the palm upward
44. And move the hand toward the body
45. Lower the hand onto the lap
46. Be aware of the arms and shoulders becoming relaxed
47. Lift the left hand
48. Turn the palm upward
49. And move the hand toward the body
50. Lower the hand onto the right hand
51. Be aware of the arms and shoulders becoming relaxed
52. Slowly raise the left hand
53. Continue at your own pace
54. Be aware of the hands moving continuously
55. Be aware of the arms and shoulders becoming relaxed
56. Be aware of the relaxing sensation in the whole body
57. Be aware of the hands moving continuously
58. Be aware of the relaxing sensation in the arms, shoulders, and neck
59. Be aware of the relaxing sensation in the abdomen and back
60. Be aware of the relaxing sensation in the thighs, lower legs and feet
61. Be aware of the relaxing sensation in the whole body
62. Enjoy the complete relaxation of the body
63. Join palms