Here is a beautiful ~ easy & highly effective ~ Taoist meditation apply, which could be achieved both exterior (in a phenomenal pure setting is finest!), or indoors. It is related in some ways to Buddhist Shamata sitting meditation apply, however ~ and therefore the title! ~ you are standing. (So, for one, it is much less doubtless that you’re going to go to sleep … J)
Start by standing along with your toes parallel and about shoulder-width aside. Take a few deep lengthy breaths, saying “aaah” (both out loud or to your self) with the exhales. Let go of any rigidity you discover in your shoulders, neck or face ~ merely let it “soften” away, with the exhale … as if that rigidity had been a frozen river, being touched now by a heat solar, and flowing downward, just like the light cascade of a waterfall, forming swimming pools at your toes. Really feel your power, your consciousness, settling into your toes & legs & hips & stomach, connecting you strongly to the earth. Bend your knees simply barely ~ simply sufficient to really feel a softness on the backs of your knees.
Let your arms dangle down subsequent to your sides, in order that your thumbs are gently touching your outer thighs (which suggests the backs of your arms will probably be going through ahead). Separate and prolong your fingers downward, so that they are straight with out being inflexible, and so there’s house between every pair of fingers (as if you had webbed fingers). Now, float your arms immediately ahead, three or 4 inches, so that they’re hovering now simply in entrance of (however nonetheless to the edges) of your thighs. This could create a sense of hollowness in your armpits. Let your…elbows be bent simply sufficient to create a sense of softness in them.
Now select a gazing level, eight or ten toes in entrance of you. Relaxation your eyes very softly on that time (or space). (The meditation Masters of the previous have found that there is a connection between the motion of our eyes, and the motion of ideas in our thoughts … So making the eyes nonetheless is a superb solution to calm the thoughts.) Attempt to let that spot you are taking a look at come into your eyes, as an alternative of reaching out (with the power of your eyes) to “seize” it. In different phrases, let your eyes grow to be receptive, as an alternative of lively … Calm down your jaw, so that there is house between your higher & decrease enamel, regardless that your lips are gently closed.
So now that you just’re within the Qigong Standing Meditation place, keep right here, for awhile. As soon as you’ve got organized your self on this manner, there’s nothing a lot to “do.” Merely discover what’s it is like being right here, on this place.
For those who’re new to the apply, maintain the place for a few minutes. You may make small changes to it, as this feels needed on your consolation, however the thought is to do as little shifting round as doable. As soon as you’ve got received the proper alignment of the pose, holding it in a reasonably “immobile” manner will assist inside actions of qi/life-force which will probably be very nice, and therapeutic. As you proceed this apply ~ over weeks or months or years ~ you can maintain the place for longer intervals of time (30 minutes, a hour). However to start with, a pair minutes is great!