Standing, with knees, bent a little, and simply move the body up and down in a shaking movement. 15 minutes long.

Move the body and dance in a non-rhythmic way. Movements should flow unintentionally. 15 minutes long.

Either sit down or stand for this part. 15 minutes long.

Part four is silent. You can either sit or lie down. At the end of these 15 minutes, you will hear a gong sound to signal that the meditation is over.