1

The Meridian Exercises and Instructions for Meditation

These exercises are designed to release stagnated ki(-energy) in the meridians that cover the entire body. By unblocking stagnation your meditation will move smoothly and you will be more quickly invigorated with freshki-energy. In doing these exercises, breathe regularly, which means in and out through your nostrils, unless noted otherwise. Some exercises are more comfortable if you exhale through the mouth. Also, try to become aware of the inner sensation of your body as you do these exercises.

Note: Wait at least 2 hours after eating before doing these exercises.

1. Stretch your toes toward and away from you rather slowly, breathing in when they are toward you and breathing out when they are away. Do 7 times as one round, and repeat it up 3 rounds.

2. Stretch your feet toward and away from you. Do 7 times as one round, and repeat it up 3 rounds.

3. Rotate your feet at the ankle7 times to the right and 7 to the left, and 7 more to the right

4. Sit with your feet outstretched in front of you. Cup your hands under your left knee. While inhaling, bring your left knee in toward your chest, as far as possible. As you exhale, stretch out your left leg, toes pointed forward, but keep your leg slightly above the floor. Take your time and do 7 times. Continue for the same number of repetitions with your right leg.

5. Place your right ankle on top your left thigh. Hold the underside of your right ankle you’re your right hand and grab your toes with your left hand.Rotate your foot at the ankle 7 times clockwise, 7 times counterclockwise, and 7 more clockwise. Repeat same exercise with the other foot, alternating the positions of your hands.

6. Once again place your right ankle on your left thigh. With both hands, gently apply pressure to the top of your knee for 7 successive times, so that the leg “bounces.” Be careful not to apply too much pressure. Repeat with the other leg.

7. Place your right ankle as far up on your left thigh as possible (preferably so that your foot locks in the depression where your femur and pelvis coincide). Grasp the top of your right knee with your right hand, and hold the top of your right ankle with your left hand in order to stabilize your leg. Rotate your entire leg in your hip socket in as wide of circles as possible 7 times clockwise, 7 times counterclockwise and 10 more times clockwise. Repeat same exercise but with your left leg.

8. Take a butterfly stretch position (i.e. bring the soles of your feet together as close to your body as possible. Your knees will hang in the air.). Breathe in and as you exhale slowly bend forward and count to 7 as the stretch intensifies. Do two sets.

9. Sitting with legs outstretched, place the sole of your right foot on the interior of your left knee (but not on top of your leg as before). Breath in, and as you exhale bend forward at the waist with arms outstretched and try to touch the toes on your left foot. As you stretch, count to 7. Do two sets. Continue with your right leg.

10. Sit up with your legs straight before you, feet shoulder-width apart. Hold your arms straight out before you and tuck your thumbs in your palms and cover them with your fingers. Breathe in and, as you do, open your fists and stretch your fingers out as wideas you canopen your fist wide, parting your fingers so they create a sprawled hand. As you exhale, return your fingers to the fist position. Do one set of 7.

11. Hold your arms and hands out before you once again, but this time let your hands hang naturally. Slowly stretch your hands upward and downward from the wrist as far as possible in as if you were waving goodbye with both hands. One repetition is one up and down. Do 7 times.

12. Hold your arms and hands out before you and hang your hands naturally. Rotate your hands at the wrist in big circles 7 times clockwise, 7 times counterclockwise, and 7 more times clockwise.

13. Same position. To start, bring the fingertips of your left hand to the top of your shoulder, so that your left elbow juts out in front of you, while your right arm remains extended before you. Extend your left arm, and as you do, your right should take the position previously held by the left hand, but on your right side. In a way, you will appear to be swimming.

14. Sitting up, legs outstretched, touch the tops of your shoulders with your fingertips, elbows pointed to the side. Rotate your arms in your shoulder sockets in big circles7 times forward, 7 times back, and 7 more times forward.

15. Sit Indian-style, back as straight as possible. Inhale and stretch the back of your neck by leaning your head forward, exhaling as you do. Count to 7. Then, stretch the front of your neck by leaning your head back, using the same breathing and counting pattern. Stretch the right and left sides of your neck as well. Then, lean your head diagonally downward for both sides to stretch the right and left sides of the back of your neck. Also, lean your head diagonally backward similarly to stretch the sides of the front of your neck. Finally, rotate your head, making big circles with the top of your head, clockwise 7 times, and then counterclockwise 7 times.

16. Lay flat on your back, legs outstretched, shoulder-width apart. Put your right foot on the floor, so that your right knee is now pointed towards the ceiling, and extend your right arm outward from the shoulder, palm flat on the floor. Inhaling, with your left hand, grab the outside of your right knee and twist your body to the left, turning on your left side, bringing your right knee as close to the floor on your left side as your can. You will feel the stretch in the muscles around your spine, and your spine may crack as it realigns. Do once on your left side and then continue on your right side, alternating all the positions. Then do once more on both sides for a total of twice on both sides.

17. Lay flat on your back, legs outstretched, shoulder-width apart. Smoothly roll your pelvis clockwise, tightening your anus at the apex of the rotation, and loosening it at the nadir of the rotation. You should not bring your butt of the floor, since it strains your back. Do 7 times clockwise, 7 times counterclockwise.

18. Stand up straight, feet shoulder-width apart. As you breathe in, clasp your hands and stretch your arms above your head, going on tip toe. As you exhale, return your soles to the floor and bend forward stretching your clasped hands to the floor. Do not bend your knees, because that is heinous cheating! Stand up straight again and inhale and exhale once slowly. Do up to 7 times.

Instructions for Meditation

Preparation and Precautions:

  • Wear loose clothes so that no part of the body is constricted.
  • Take off any jewelry, glasses, wristwatch, etc. so that no part of the body is constricted.
  • Avoid meditation after sunbathing.
  • Avoid meditation when intoxicated.
  • If possible, take a quick shower (only a couple of minutes) with a temperature slightly higher than your body temperature.
  • Empty your bowels before doing meditation, if possible.
  • Do not sit in meditation between 11:00 pm and 3:00 am if you are a novice, because distracting psychic events can interfere with your meditation.
  • Do not meditate in direct sunlight.
  • Do not meditate when you are too hungry or too full.
  • Do not meditate when you are too tired.
  • If there is a history of psychological disorder in your family, first consult a seasoned practitioner of meditation.
  • It is preferable to meditate under the guidance of an experienced teacher of meditation.

Setting and Ambience:

  • Secure a quiet place without interruptions and with good ventilation. Mark this area as a sacred space in your house or room.
  • Make sure that the room you meditate in is not brightly lit, but is semi-dark. Consequently, light a candle; its flickering light engenders a relaxing feelingand will keep bad spirits occupied, if they happen to be lingering about.

Sitting Posture:

There are several sitting postures you can assume such as lotus, half-lotus, siddhāsana, siddhayoniāsana, or sitting in a chair. If sitting in one of the first fourpostures, use one or two firm cushions to support your buttocks. For all postures, make sure your spine is straight, assuming a natural S-curve, your hips thrust gently forward, your jaw closed and your tongue tucked against the back of your upper front teeth.Also,relax the shoulders.

  • Lotus: To sit in the lotus position, sit up straight with your legs outstretched. Bring your right foot into the crevice on your left side where your femur and pelvis meet. Then, bring your left foot overtop your right leg into the crevice on your right side.
  • Half-lotus: If sitting in the lotus posture is too painful, try the half-lotus. Here, instead of bringing your left leg overtop your right leg, tuck it underneath your right leg. (The book Three Pillars of Zen by Roshi Philip Kapleau has helpful pictures of the lotus and half-lotus positions.)
  • Siddhāsana: This meditation posture is referred to as “accomplished” posture, is designed for man, and is an easier posture to assume for beginners. Start with your legs outstretched, and then bring your heel against your perineum, the space between the anus and genitals. Then, place your other foot on top of this one.
  • Siddhayoniāsana: This meditation posture is the female counterpart of the siddhāsana. Start with your legs outstretched, and then bring your heel against your vagina. Then, place your other foot on top of this one.
  • Sitting in a Chair: If assuming one of the above postures is too painful, instead sit in a chair without cushioning,away from the back of the chair, feet resting on the floor.

N.B.: In assuming in any of the first four postures, make sure to alternate the legs every two weeks or so. This will prevent a dislocation of the lower vertebrae.

Hand Posture:

You can choose to take any one of these three hand postures. Experiment with them to find out which one your prefer most, as each mudrā gathers energy differently.

  • Cosmic mudrā: Place the left hand in the palm of the right hand with the knuckles of the middle finger aligned. Bring your thumbs gently together so that they and your forefingers form an egg-shape. Let your hands rest gently in your lap. Has the effect of circulating energy in the body.
  • Jāna mudrā: Bend the index finger of each hand so that the tip touches the inside of the root of the thumb. Keeping the other three fingers of each hand straight, place the hands on the knees with the palms turned down and the three unbent fingers and thumb of each hand pointing at the floor in front of the feet. Also has the effect of circulating energy in the body.
  • Chin mudrā: Performed in the same manner as the jāna mudrābut the palms face upward. Has the effect of taking in energy from the external world during meditation.

Breathing and Concentration:

There are a number of breathing exercises, but what is introduced here is the simplest and the safest breathing exercise. First, settle into a sturdy, comfortable sitting posture, take your hand posture, and take one deep breath, exhaling slowly to empty your lungs of stale air. Then, tell yourself you are going to meditate. Breathe through your nose only and in the beginning, you will begin meditation by counting your breaths. Count your first inhalation as “one” and subsequent exhalation as “two” and so on until you reach 10 at which time you should start over. Become aware of how each breath travels in your body as you count. If your mind wanders and you lose count, start over again at “one.” If you are able to count to 10 easily without losing track, then count your exhalations only up to 10. Finally, if you can accomplish this, discontinue counting and simply be aware of your breath. Regardless, practice counting or experiencing your breath for the first 10-15 minutes of a session. After this, no longercount or observe your breath, but instead gather your concentration in your lower abdomen. When you catch your mind wandering, return your mind to your lower abdomen. As your meditation matures, your upper torso will begin feel to light while lower parts of your body feel packed with energy.

Timing:

  • Make sure you have a watch with a timer, or burn an incense stick to measure time. (Do not try to look at a clock while you meditate because that is too distracting.)
  • To start, 5 - 15 minutes is a good length of time. In the beginning, you will find that it may be difficult to maintain your concentration for longer periods. As your stamina increases, gradually work towards a 50-minute session maximum. You can repeat 50-minute sessions, if you like, up to four to five sessions, with about a 10-15 minute break between each.
  • It is important to meditate for as long as you told yourself you would, ignoring any excuses.
  • The best times of the day to meditate are in the morning before you eat breakfast and at night before bedtime. Apportion a time for yourself to meditate each day, preferably the same time.
  • A continuous and sustained practice is the key to improving yourself through meditation.

Further Recommendations:

  • If you like,you can keep a journal in order to recordwhat seem to be notable occurrences during meditation.
  • Get daily physical exercise, so that you sweat. This releases toxins from the body.
  • Incorporate your meditation practice (concentration on the lower abdomen while keeping the mind empty) in your daily routine.

Recommended Readings:

  • Three Pillars of Zen by Roshi Philip Kapleau
  • Fukanzazengi by Dōgen
  • Awakening the Cakras and Emancipation by Hiroshi Motoyama
  • The Buddha’s Satori by Hiroshi Motoyama (To be realeased in 2007)