moving meditation

  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 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 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

The Dharma Drum's Eight-Form Moving Meditation was developed by Master Sheng Yen of Dharma Drum Mountain as a means of allowing people living stressful and busy lifestyles to enjoy some of the benefits of Chan meditation. The system, based on many years of practice and personal experience, has incorporated the essence of Chan meditation into a series of simple physical exercises. In addition to physical exercise, the practice of the Eight Forms helps you relax your body and mind so that you can develop a healthy body and a balanced mind. HOW TO PERFORM THE EIGHT FORMS Dharma Drum's Eight-Form Moving Meditation is a set of easy-to-learn exercises that can be practiced almost anywhere and at any time. 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. Join your palms in front of your chest. Stand with your feet shoulder-width apart. Join your palms again at the completion of each form. First Form: Waist Rotation With Swing Arms 1. Relax your body and stand with your feet shoulder-width apart, both arms hanging naturally at your side. 2. Swing your arms naturally to the left and right, turning from the waist. Your feet should remain stationary. 3. As your arms swing, follow through to pat your left shoulder with your right hand and your lower back with your left hand. 4. Reverse this action as you turn and perform repeatedly. 5. Be aware of your hands patting your shoulder and back. 6. Be aware of how the movement of your waist causes your arms to swing. 7. Be aware of the movement of the whole body. 8. Be aware of your arms and waist becoming more relaxed