“The Zen masters say it is like the tiger slipping into the forest or the dragon sliding into the sea”Taisen Deshimaru
Stand, with the spine upright but flexible, the back of the neck straight, your head balanced and weightless, the shoulders without tension and your chest open. The tip of your tongue rests gently on your hard palate, just behind your teeth. Be aware of your body being in a dynamic relationship with earth and space and sky. Be aware of your weight dropping down and pushing the earth, and a corresponding upward push from the earth, uncompressing the spine and torso, travelling up the spine and out through the top of the head at the fontanelle (crown chakra). Don’t consciously stretch the back of your neck or intentionally tuck your chin in.
Make a soft fist of the left hand, the thumb inside the fingers, placing it with the lower knuckle of your thumb resting against the sternum and your right hand, palm down, on top of the left. This position of the hands is called isshu 揖手.
Let your gaze be soft and rest on the ground a few yards ahead. Leave space between your elbow and your torso. Lift your elbows so that your forearms are horizontal. Don’t have tension in the arms, so don’t strain your arms to keep horizontal, if this is uncomfortable let your elbows drop. Allow the back to relax and widen.
Breathe in fully and step forward with the right foot, about half the length of the foot, landing first on your heel then rolling the weight gradually forward towards the ball of your foot, feeling a strong connection between the ground and your foot. As you place the heel on the ground, start to breathe out, and in the course of that outbreath, roll the weight from the back of the right foot to the front, so that almost all your weight is on the front of the right foot. All of the back foot remains on the ground, stretching the back leg. Pay attention to the soles of the feet throughout. There is a continual dance and movement of weight: front to back, side to side.
At the end of the outbreath, your weight is on the front of the right foot, largely on your big and second toe and the area immediately below that. You are rolling over and activating an energy point on the sole of the foot, bubbling spring, which is slightly below the junction of the big toe and the second toe. To enhance this, it is helpful to slightly splay your toes as you are bringing your weight forward. At the end of the outbreath, roll the right foot slightly back so you are on this point as you breathe in. The leg is slightly bent.
Breathe in from the bubbling spring point, and allow the energy of that in breath to travel up the leg to the base chakra at the perineal area, then up the back to the occipital joint ( the jade pillow area) then in a forward curve through the centre of the brain, to the third eye. At that point, start to breathe out, bring the breath back down the front of the torso, back to the base chakra, then back to bubbling spring and back down into the earth.
As you breathe in, the front leg slightly straightens, but doesn’t lock. The body should be soft, enlivened and responsive throughout. In particular, keep the torso soft and don’t stick the chest out. Keep the hands soft. They are next to the heart for a reason.
At the end of the inbreath, step forward with the back foot and repeat the process.
Move at the pace of your breath, but try to inhale and exhale slowly and fully.
When the bell rings, rotate your hands into shashu 叉手 position so your knuckles are pointing forward, bow forward from the waist and return to your place. Gassho to your zafu and sit in zazen posture, alternate leg on top if you are sitting in a cross legged posture.