The 15 Hand Movements
The hand movements are the first part of Mahasati practice. There are fifteen, done sitting with the hands on the thighs. The one rule: know each movement. Do not say "turn right palm" in your head; knowing is enough (p. 129). Each movement is followed by a "stop" (pp. 129 to 133).
The fifteen movements
- Both palms facing down, resting flat on the thighs (starting posture)
- Turn the right palm over, then stop (palm facing left, held upright on the thigh)
- Raise the right palm, then stop
- Place the right palm against the lower belly, then stop
- Turn the left palm over, then stop (palm facing right, held upright on the thigh)
- Raise the left palm, then stop
- Place the left palm on the back of the right hand, then stop
- Lift the right palm to the chest, then stop
- Move the right palm outward, then stop
- Lower the right palm, held upright on the right thigh, then stop
- Turn the right palm down, resting flat on the right thigh, then stop
- Lift the left palm to the chest, then stop
- Move the left palm outward, then stop
- Lower the left palm, held upright on the left thigh, then stop
- Turn the left palm down, resting flat on the left thigh, then stop
This is a paraphrase of the appendix on hand movements (pp. 129 to 133). For the exact hand shapes, check the official teaching videos or ask a teacher. This site has no diagrams yet, to be added (they will be drawn originally, not scanned from the book).
The 15 hand movements
Select 1 to 15. The wording follows the hand-movement appendix of Luangpor Thong's book on the principles and method of Mahasati (pp. 129 to 133; page numbers to be re-checked against the book).
Illustration: the dot moves slowly and stops at each end, only to show moving and stopping. The speed is not a standard and this is not a demonstration of the hand movements.
While you do them
- Know, do not note. No rhythm in the head and no names for the movements (pp. 54, 129).
- Eyes open. Rest your gaze about two or three metres ahead, relaxed, back straight, head not bowed (p. 49).
- Natural breathing. Do not tie breath to movement; know one thing at a time (p. 51).
- Relaxed. A light fist is awareness, a tight fist is concentration. Be moderately focused, not over-focused (pp. 52 to 53).
- Know every movement. If it is unbroken, that is fifteen moments of awareness (p. 18).
- When a thought comes, return to the movement. Do not suppress it and do not follow it (pp. 59 to 60).
Tired or sore
If your hands ache, adjust; do not force it, and know your body as you shift (pp. 25, 38). When tired you may gently turn a palm or rub the fingers, one hand at a time (p. 25).
Speed and length of the stop
The book does not set how fast to move or how long to stop (not stated in the text). This site does not invent seconds or counts; keep it natural and comfortable. For a precise standard, ask a teacher to be verified.
For timing, use the tools. Next: walking meditation.
FAQ
Do I note the hand movements in my mind in Mahasati meditation?
No. No noting and no labels; you simply know the hand is moving. The book says noting is "adding something to it" (pp. 54 to 55, 129).
Should I match the movements to my breathing?
No. Breathe naturally; it is enough to know you are breathing in or out. Do not combine breath and movement, and know one thing at a time (p. 51).
How long should each of the 15 movements take?
The book sets no speed and no length of stop; keep it natural and comfortable. What matters is knowing each movement (p. 18).
What if my hands get tired?
Adjust without forcing, and know your body as you change position. You can also gently turn a palm or rub the fingers (pp. 25, 38).
Source: Luangpor Thong, The Principles and Method of Mahasati (Chinese title 正念動中禪的原理與方法; the English title is my translation), Q&A compiled by the Taiwan Mahasati association, Religious Culture Press, 2013. "p." means a page of that book; page numbers are to be verified against the book. Paraphrased, not quoted at length.