Zen Stretch Moving Meditation 
Is composed of eight specifically ordered sections.
1. Diaphragmatic Breath Establishment 

 The meditation begins by connecting the practitioners mind to the present moment by focusing on the breath. During this section, the extended diaphragmatic breathing pattern is established. As the practitioner inhales, the abdomen is pushed out as far as it can extend, creating an internal vacuum pulling the diaphragm downward, allowing for full and proper expansion of the lower lobes of the lungs. In turn, as the practitioner exhales, the abdomen is pulled in as tightly 
as possible forcing maximal air out of the lungs. In Chinese medicine this physical movement is called “Beating and Drumming the Qi”. While this method allows for greater oxygen consumption, it also promotes peristaltic movement through the digestive tract, reestablishing proper digestive movement. In addition, the expansion and contraction facilitates abdominal organ massage by alternately squeezing and relaxing pressure on the internal organs. By gently massaging the organs, toxins are squeezed out and fresh blood and nutrients are replenished.
2. Rebalancing of the Shoulder Girdle 

 In this first physical section, the shoulders and arms move through a series of intensely held isometric contractions. The movements include all planes of motion including superior and inferior extension of the shoulder, anterior and posterior flexion and extension of the arm, as well as internal and external rotation around the shoulder joint. Each isometric begins as the practitioner breathes in and is held throughout ten consecutive diaphragmatic breaths. By the end of this section all muscles of the arms, shoulders, chest and back have been stimulated. In addition, the joints of the wrist, elbow, and shoulder have been manipulated through their full ranges of motion.
3. Core Alignment and Organ Massage 

 In this section, the core muscles of the body are stimulated through anterior flexion, posterior extension, as well as lateral flexion of the torso. By combining these movements with anterior and posterior pelvic tilts, the entire spine and it’s associated muscular structure are stimulated. During this section there is added attention paid to the massage of the liver and spleen during lateral flexion of the trunk. The isometrics held in this section are performed with less intensity than the rest of the meditation.
4. Internal and External Hip Rotation 

 In this section, the muscles responsible for internal and external rotation of the hip joints are the focus of the isometric contractions. Degeneration of the hip joint, by way of frictional wear and tear are very common in our inactive society. Although our hips do get flexed and extended somewhat regularly, large rotational movements tend to be seldom used in everyday life. By maintaining proper rotation and muscular stabilization around the hip joint we decrease the occurrence of injury through dislocation as well as arthritic frictional degeneration, not to mention diminishing sciatic impingements
5. Leg Flexion and Extension 

 In this section, the muscles responsible for flexion and extension of the upper and lower leg are the focus of the isometric contractions. There is special attention paid to lengthening the hamstring and hip flexor muscles. Tight hamstrings play a prominent role in both lower back and neck irritation by pulling the pelvis into a posterior pelvic tilt. Alternately, tight hip flexor muscles pull the pelvis into an anterior pelvic tilt position exacting their own pressures on the lower back and neck in an opposite manner. What ever the case, rebalancing the position of the pelvis is only possible when the muscles of the leg are in balance. In addition, the added strengthening of the upper and lower leg muscles insure proper tracking and stabilization of both the knee and ankle joints decreasing the occurrence and risk of injury and degeneration.
6. Upper Shoulder and Neck Muscle Rebalancing 

 In this section the muscles that are responsible for movement of the head and neck are the focus. This section begins with forward and then rear rotations of the shoulders to re-educate the neck stabilizing muscles as to what it means to be flexed and extended. A lot of the time we think we are relaxed, however our muscles of our upper back and neck are in constant contraction. By rotating the shoulder joint we can connect with the sensations of activation and rest. Next we move through a series of neck muscle lengthening movements to decrease the pressure they exact on the head. Many people who suffer with migraine headaches owe their pain to a previously triggered tension headache caused by over stimulated or under-conditioned neck muscles.
7. Qi Gong Meridian Stimulation 

 In this next section we incorporate an exercise from the Wuji Qigong set. Following eastern medicine, this exercise is a powerful healing movement that stimulates the acupuncture meridians of the lung, hart, pericardium, small intestine, large intestine, and triple burner. From a western perspective, the complex cercumductive movements promote blood, nerve, and lymph movement through the wrist, elbow, and shoulder. This one movement will promote the healing of carpel tunnel syndrome in the wrist, golfers and tennis elbow, as well as shoulder and rotator cuff injuries.
8. Cleansing Breath and Energy Circulation 

 To finish the meditation we use a Qigong breathing technique called a “Cleansing Breath”. The physical movement directs the flow of electromagnetic energy or “Qi” through its natural course around and through the body. By coordinating this movement with the breath, we increase the efficiency of which the energy that makes up our physical matter, moves. By once again focusing on the breath, the practitioner can complete the meditation ready to face the world, not stressing about the past, or fretting about the future, but “connected to” and “living in” the moment.