Thirteen Forms of Moving Meditation
1、Shake Hands and Body
Stand with your feet shoulder-width apart.
Take a deep breath and relax.
Both arms hang naturally at your side.
Slowly raise both your hands to the level of your chest.
Shake both hands and your body naturally.
Please do it for 30 seconds.
2. Neck Stretch
Stand with your feet shoulder-width apart.
Take a deep breath and relax.
Both arms hanging naturally at your side.
Place your hands on your waist.
Slowly rotate your head clockwise and then counterclockwise.
Do it in four sets, and each set for eight times.
3. Shoulder, Upper Back, and Chest Stretch
Stand with your feet shoulder-width apart.
Slightly grip the floor with your toes.
Stretch both arms with palm facing outwards.
Push both your lower palms outwards as much as you can. You should feel tension tendons in your hands.
Do it in four sets, and each set for eight times.
4. Arms Overhead Reach
Stand with your feet shoulder-width apart.
Look up at the ceiling.
Arms reach up with palms facing upwards.
Push both your lower palms outwards as much as you can. You should feel tension tendons in your hands.
Press the heels down. You should feel the body pulling up and down and stretching.
Relax.
Do it in four sets, and each set for eight times.
5. Upper body Stretch
Stand with your feet shoulder-width apart.
Move your head up, look at the ceiling, and pull your neck up.
Both arms hanging naturally at your side with palms facing down.
Stretch your head upwards and your arms downwards.
Relax.
Do it in four sets, and each set for eight times.
6. Waist and Torso Rotation
Stand with your feet shoulder-width apart.
Bend your forearms with palms facing downwards and raise them to the level of your chest with elbows reaching outwards and palms facing downwards.
Rotate your waist and torso back and forth.
Do it in four sets, and each set for eight times.
7. Hip Rotation
Stand with your feet shoulder-width apart.
Place palms on your waist.
Rotate hips from left to right and then right to the left.
Do it in four sets, and each set for eight times.
8. Back Stretch and Bending
Stand with your feet shoulder-width apart.
Bend over, reach down slowly and try to touch your feet with your palms.
Do it in four sets, and each set for eight seconds.
9. Knee Rotation
Stand with your feet shoulder-width apart.
Bend forward slightly.
Place palms on the knees.
Rotate knees back and forth.
Do it in four sets, and each set for eight seconds.
10. Squat
Stand with your feet shoulder-width apart with toes turning outwards slightly.
Place your hands on your back.
Take a breath.
Keep the coccyx inwards.
Sit back with your hips and descend into your squat.
Knees stay behind your toes.
Keep your buttocks tight.
Squat until your thighs are parallel to the ground.
Breathe out.
Stand firm on your heels and stand up slowly.
11. Heel Raises Exercise
Stand with your torso upright.
Both arms hanging naturally at your side.
Keep your feet hip-width apart with your toes pointing forward.
Slowly raise your heels off the floor and grip the floor with your toes.
Shift the center of gravity from the tip of your toes to the forefeet.
Relax your body.
Return to the starting position by letting the body free fall and heels hit the ground. You should feel a mild vibration traveling through your legs up to your upper body.
12. Quick Steps Drill
Stand with your torso upright.
Take as many short steps as quickly as you can on the spot for 2 minutes.
Stop it when you hear the clapping.
Experience clarity in your mind without having any discursive thoughts.
13. Back to One
Stand with your feet shoulder-width apart.
Both arms hanging naturally at your side.
Slowly lift your arms with palms facing downwards.
When hands are parallel to your shoulder, turn your palms around, and let them face upwards.
When palms are over your head, press them down with fingertips contacting.
Bring palms down to your pubic region and feel that Qi is getting directed to the pubic region.
Press both palms on the lower abdomen and rub it.
Closing the workout.
