Meditation can be done in four classical postures: sitting, lying down, walking, and standing. Standing meditation is a powerful method of healing the body from injuries and chronic illnesses, increasing vitality, internal strength, fitness, and overall body power. It is also a fundamental training method of Chinese martial arts.
To meditate while standing, one must first master the standing posture. This involves standing straight with your feet shoulder-width apart and distributing your weight evenly across your feet. You should then straighten your spine, tuck your chin in, and place the tip of your tongue against the roof of your mouth.
Once you are in the correct posture, you can then bring awareness to the nowscape, including the sensescapes and mindscape of the present moment. You can practice standing meditation anywhere and for any length of time.
What You'll Learn
Stand with feet shoulder-width apart, knees slightly bent, and hands on belly
Standing meditation is a powerful method of healing the body from injuries and chronic illnesses. It can also help cure or manage illnesses and strengthen the body physically.
Feet Positioning
Stand with your feet shoulder-width apart. Shift your feet so that your heels turn slightly inward and your toes are pointing slightly away from each other. Ensure that your weight is evenly distributed across the bottoms of your feet. You should feel that, except for your arches, every part of the bottoms of your feet is making good contact with the floor.
Knee and Spine
Slightly bend your knees. Straighten your spine to its maximum length. Avoid flexing your chest forward, which creates an unnatural arch in the upper spine. Instead, focus on the imaginary lines on the left and right sides of your rib cage that extend from the upper tip of your hip bone to the armpit. Imagine these lines getting longer.
Hands and Torso
Place your hands on your belly so that you can feel your breath moving through your body. Allow your body to root down through your feet with each exhale. Imagine your energy lifting out through the crown of your head with each inhale.
Mindfulness
Standing meditation can be practised anywhere and for any length of time. It is helpful to take cues from trees, as they stand in one place for a long time, always rooted in the present. You can imagine your feet are rooted to the ground and your head is elevated towards the heavens.
Standing meditation is a conscious embodiment of standing in the midst of your life. Your bearing, the carriage of your body, and how you hold your head and arms are all part of this huge gesture of mindfulness.
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Feel body rooting through feet with each exhale
Standing meditation is a powerful method of healing the body from injuries and chronic illnesses. It increases vitality, internal strength, fitness, and overall body power. It is one of the four classical postures for meditation, along with sitting, lying down, and walking.
Stand with your feet shoulder-width apart, with your heels slightly closer together than your toes. Do not lock your knees; a soft bend is fine. Place your hands on your belly, with your right hand over your left, to feel the breath moving through your body. This will also help with relaxation.
Now, allow your body to root down through your feet with each exhale. Imagine your energy lifting out through the crown of your head with each inhale. You can visualise the breath in any way you want: as a ray of light, a stream of water, or simply experience the sensations.
Be aware of the feelings along your spine. Repeat this as many times as you like. You can do this exercise anywhere.
This type of standing meditation is a conscious embodiment of standing in the midst of your own life. Your bearing, the carriage of your body, how evenly your weight is distributed on your feet, how you hold your head and arms, and even how long you are willing to remain, are all part of this huge gesture of mindfulness in the standing posture.
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Imagine energy lifting out through the crown of your head with each inhale
Standing meditation, or Zhan Zhuang, is a powerful method of healing the body from injuries and chronic illnesses. It is said to increase vitality, internal strength, fitness, and overall body power.
Start by standing with your feet shoulder-width apart. You can position your feet so your heels are slightly closer together than your toes, which should be pointing slightly away from each other. This is a stable stance that will help you maintain balance during your meditation.
Now, gently bend your knees. This will help you feel more grounded and stable. With each exhale, imagine your body rooting down through your feet, connecting with the earth. Feel the sensation of being grounded and stable.
Then, with each inhale, imagine energy lifting out through the crown of your head. Visualize this energy as a ray of light or a stream of water flowing out from the top of your head. Feel the energy lifting you up, making you feel light, peaceful, and confident.
You can place your hands on your belly to feel the breath moving through your body. This will help you focus on your breathing and the sensation of energy flowing through you.
As you inhale and exhale, feel the energy moving up and down your body. With each breath, imagine the energy flowing from your feet, up through your body, and out through the crown of your head. Repeat this as many times as you like, for as long as it feels comfortable.
Standing meditation is a great way to bring mindfulness into your daily life. It can help you become more aware of your body and your surroundings, improving your overall health and well-being.
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Practice abdominal breathing
Abdominal breathing, also known as belly breathing, is a natural way of breathing that you can observe in babies and young children. It is a great way to relax and reduce stress.
How to do it:
- Get into a comfortable, relaxed position. You can sit in a chair with your feet flat on the floor, sit on the floor with your legs positioned as you please, lie down on the floor with your arms resting at your sides, or stand up with your feet shoulder-width apart.
- Close your eyes to help you focus (optional).
- Place one hand on your abdomen and the other on your chest.
- Inhale slowly through your nose, filling your abdominal area with air. Your belly should expand like an inflated balloon, and your diaphragm will push your belly out.
- Exhale slowly through your mouth, using your diaphragm muscles to force the air out. You can also exhale through your nose.
- Focus on your breath and the physical sensations associated with breathing in and out.
- Repeat this cycle of breathing in and out, maintaining a regular schedule of practice.
Tips:
- If you are having trouble releasing tension, try tightening and releasing your muscles with each breath.
- Choose a mantra to centre your thoughts. For example, you can say "soft" as you inhale slowly, and "belly" as you exhale slowly.
- If you are unsure whether you are breathing properly, check if your belly is moving with each breath. If the hand on your chest is moving but not your belly, you are breathing in a shallow way.
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Use mental imagery to be aware of the inside of your body
Standing meditation is a powerful method of healing the body from injuries and chronic illnesses. It can also be used to strengthen the body physically.
First, imagine your energy lifting out through the crown of your head with each inhale. With each exhale, allow your body to root down through your feet. Imagine your breath moving from your head, down through your body, and out through your feet into the ground. You can visualise your breath in any way you want—as a ray of light, a stream of water, or simply experience the sensations.
Another way to use mental imagery is to imagine your head is suspended by a piece of string. Focus on the imaginary lines on either side of your rib cage, from the upper tip of your hip bone to your armpit. Imagine these lines lengthening, as if someone has glued your feet to the floor and two hooks beneath your armpits are lifting and stretching your upper torso toward the ceiling. Stand tall, like a tree, and feel your mind shift into a more peaceful and confident mindset.
You can also try placing your hands on your belly so you can feel your breath moving through your body. This will help you to be more aware of the inside of your body and the sensations that arise during your practice.
Remember, it is important to stay flexible in your approach to meditation. The most important thing is to find a practice that works for you and to modify it as needed to suit your evolving needs.
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Frequently asked questions
Standing meditation is a powerful method of healing the body from injuries and chronic illnesses. It increases vitality, internal strength, fitness, and overall body power. It can also help cure or manage illnesses, and can be used as a therapeutic coping mechanism.
Stand tall with your feet shoulder-width apart. Shift your feet so that your heels turn slightly inward and your toes are pointing slightly away from each other. Slightly bend your knees and gently tuck in your buttocks, so that your tailbone seems to curl under you. Straighten your spine to its maximum length and lift your head so that the crown is pointing to the heavens.
Diaphragmatic breathing is recommended for standing meditation. Breathe slowly and softly through your nose, pushing out your belly as if it's filling up with air. Pause when your belly feels 80% full, then exhale slowly through your nose, drawing your belly back in toward your spine.