Standing Meditation

by Dr. David W. Clippinger

Standing Meditation styles:
   One of the most effective ways of having a healthy body and mind is also one of the simplest to learn and practice on ones own. The technique is known as Zhan Zhuang or Standing Like A Pole. It has the same benefits as seated meditation but one key difference is that Standing Meditation emphasizes the muscular structure of the body and engages the core muscles, which are vital for balance. Standing Meditation comes in various forms, but some of the most classic styles include Standing Pole, Embrace the Tree, and San Ti.

Some Fundamentals Before You Begin: Ref # 382
   When first starting to meditate, user a timer so that the attention does not need to shift back and forth watching the clock. Initially start with just a few minutes. If that doesn't produce physical strain or mental distraction for a week, then add a few more minutes until you get to about twenty minutes. It should be practiced at least once a day.

Zhan Zhuang - Standing Pole Meditation:
• The body should be aligned vertically forming the "Standing Pole."
• The neck and head are aligned with the spine, and the top of the head should feel as if it is suspended by a thread from above.
• Sink the chest and raise the back.
• Relax shoulders, sink the elbows.
• Relax the waist and hips; the Kua or hip joints open.
• Knees are slightly bent and lower abdomen relaxed.
• Draw the tailbone up.
• No tilting or leaning.

     To align the neck and spine and bring the entire body into position, there is a phrase that is useful: "Imagine that you are one inch taller". Once the body is in a relaxed but structured position, the awareness focuses upon feeling the body and the breath. The goal is to heighten and sustain that depth of feeling as much as possible.

Wuji Meditation - Embracing the Tree Standing Meditation:
   The practitioner achieves a state of harmonious balance where weight is equally dispersed, stance is solid, and mind, heart, and body are relaxed.
• Feet are shoulder-width apart with the toes either parallel or pointing slightly outward."
• The knees are open with a slight natural bend.
• Hips and waist are soft allowing the weight of the body to be released downward into the ground.
• Shoulders are relaxed with slightly bent elbows and soft hands with fingers slightly curved.
• The center of the chest is hollowed slightly allowing the diaphragm to relax downward.
• Chin is tucked in slightly, bringing the neck and head in alignment with the spine.
• Top of head is suspended upward.
• Breathing is in through the nose using the Abdominal method of breathing..


    Lift the hands as if holding a ball in front of the chest. The hands are soft and relaxed with the fingers slightly separated and curved inwards. The palms of the hands face inward toward the chest and are about 1 foot from the chest. The shoulders are relaxed, arm pits are open, and elbows are slightly bent and soft. There should not be any tension anywhere in the body. The objective is to unite the body, breath, and mind naturally.

San Ti Standing Meditation:
    San Ti uses a different stance, wherein one foot is turned slightly outwards, at a 30-35 degree angle, and the other foot is one to one-and-a-half foot length forward in a straight position. This position is the classic bow stance of Tai Chi. The weight of the body rests with 70% on the back leg and 30% on the front. The arm that is on the same side as the forward foot is extended straight ahead with palm facing the floor and elbow relaxed.

     The opposite hand is also palm down and placed near the inside of the elbow of the fully extended arm. The arm pits are open, as in imagining holding eggs under the arms. After standing for a period on one side, switch the feet and hands to stand with the other arm and foot forward. This Standing Meditation posture is ideal for building core strength and a solid foundation for stance and movement.

     Most importantly, enjoy the feelings of being as present as possible: look inward to build awareness of the body, breath, and mind; be content in knowing that you are strengthening your body, and deepening concentration and awareness.