Standing meditation

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This meditation system has been practiced from time immemorial in human civilization but the Chinese system developed it into a very detailed and identifiable method. The practice itself is quite straight forward: one must stand in one spot without moving as long as possible. Well, as simple as it sounds there is much more to it. Firstly, it is vital following two of the most important points of the practice: central equilibrium and sung (relaxation). Secondly, the inner aspects of the practice which will unveil the secrets of the universe and the flow of the vital energy in our psychic channels. Third, the role of the mind in this particular meditation method.


There are many variations of performing standing meditation but regardless of the posture one has chosen to practice, relaxation (sung) is the common element to all of them and to the method itself. In addition, practicing in a natural environment and at higher altitudes will definitively boost the effects of the exercise. If you can practice next to an old tree as they are old souls and their Qi is of a very pure, filtered quality. Certain types of trees have an association with a particular colour according to the Five Elements (Wu Xing); therefore the colour of their Qi has a direct relationship with one of the five organs of the human body (kidney, spleen, heart, liver and lung)(1).



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Important aspects of the practice:

1. Preparation

Stand in the Wu Ji posture:

#Stand comfortably with your feet shoulder width apart.

#Make sure your toes are pointed straight ahead.

#There is a gentle, relaxed bend to the knees and they tend to push lightly outwards as opposed to collapsing inwards.

#The pelvis is tucked slightly forward so the lower spine is straight.

#The shoulders are loose and relaxed, not raised up, hands hang loosely at the sides.

#The head is held up as if suspended by a string and at the same time make sure the chin is slightly tucked in.

#Breathing is done through the nostrils and is slow, soft, and deep (breathe into your kidneys and exhale through mouth). Also imagine the breath as "white thin silk." Never force or rush through this step as it is the most important of all.

#Eyes closed or Yin & Yang eyes (partially open) but without focusing on anything.


2. Execution:

#Follow your breath with your mind, feeling where it goes inside of you.

#Slowly scan your body from head to feet looking for any tension or discomfort. If any is found, use the mind to gently guide the breath there and as you exhale, imagine the tension flowing down and releasing into the Earth, dispersing.

#From this point on onwards, it is best to focus on your breathing (Buddhist anapanasati meditation) rather than focusing on specific energy centers or doing any sort of visualization work because these methods sooner or later will lead to a tense state since we are expected to achieve something tangible or set ourselves to a specific goal. Here the mind has a strong play; so to avoid problems, it is better to focus in our breathing - and in the same way working on achieving a fully relaxed state-, as breath awareness allows one to be anchored in the present moment and prevent thoughts about the past and future from rising.

#Start standing for a minimum of 5 mins (or less if you feel discomfort) and build slowly the standing time for a period of several weeks until you can stand for a minimum of 30 mins. Some people will need to stand longer to get the full benefits of the exercise, others find that standing for 10 mins is enough. It is better standing for 10 minutes while one is completely relaxed and peaceful than two hours with excruciating pain and looking forward to finish the exercise. In this last case the only achievement will be the development of a condition called scattered Qi, which I don't recommend to anyone.


3. Closing off:

#Bring the focus of your mind back to the lower dantian (point that is located about three finger widths below and two finger widths behind the navel). Imagine a warm flow of energy filling this center.



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#Finish by sending down into the Earth and through the Kidney 1 point of your feet (yongquan in Chinese) which are located on the soles, at the indentation near the front part, between the 2nd and 3rd toes in line with the heel.



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Note:

1. In Traditional Chinese Medicine, the organs are not exactly equivalent to the anatomical structures defined in western medicine; they refer to the energies associated with the organs.