Qigong is a combination of different fluid exercises that develops and boosts energy distribution within the body. It improves your physical, mental, and spiritual state and strength. Standing meditation in Qigong is one of the most common forms of practicing Qigong.
What Is Standing Meditation in Qigong?
Standing meditation in Qigong is a form of meditation practiced while standing. It is one of the practices that helps the body heal from serious illnesses or injuries. This form of Qigong increases physical strength, vitality, and overall fitness through standing meditation.
Standing meditation in Qigong involves simple exercises that require extreme concentration. It helps you cultivate and increase the flow of energy through the body.
How to Practice Standing Meditation Qigong
Standing meditation Qigong helps the body release tension and stress through the practice of several specific standing postures. These practices coupled with abdominal breathing exercises and mental focus ease the body of blockages and cultivate energy.
To practice standing meditation Qigong, one needs to first assume the correct standing position for each technique. The correct standing varies depending on the standing meditation technique that you choose to practice. Once the body is correctly aligned, it becomes easier and quicker for the body to access, cultivate, and circulate energy all through the body's meridians.
Zhang Zhuang Technique
The original and most common technique recommended for beginners is the standing like the tree pose also called the Zhang Zhuang technique.
- Stand with your apart and parallel to each other. Keep your feet and toes pointed straight ahead.
- Leave your head in a straight but suspended posture
- Keep your back and spine straight and relaxed so that the flow of energy within the body can open up
- Let your knees rest in a slightly bent position and ensure they do not go past the toes
- Maintain your shoulders in a downward and relaxed position.
- Leave your arms hanging loosely by your sides. Pay attention not to leave them in a straight position, rather create some space between the arm and the body.
- Allow your wrist and palms to remain open and receptive in a gentle curve. This is because a closed or extremely open hand can affect energy flow.
- Keep your eyes open and relaxed. You should look straight ahead while maintaining an inner focus.
- Open up the point where the spine connects to the skull by bringing in the chin and rolling it towards the top of the head
- Breathe in quietly and comfortably through the nose. You should feel your abdomen gently expand when you inhale and calmly retract when you exhale.
- Keep your concentration all through the process. Let your mind relax into a state of calmness rather than focus on the physical changes your body feels while practicing. Keep the focus on your breath instead.
As a beginner, one might find it difficult to maintain the correct position. This is because the body will gradually adjust to the change of energy and the release of stress and tension. The more you practice, the better your posture and endurance become.
Yiquan Technique
The yiquan standing technique requires more control and knowledge as it is more advanced than the zhang zhuang technique. Although, zhang zhuang standing posture is only one of many ways to successfully harness the benefits of this technique.
It is important to breathe freely and deeply during practice. Remember to control your breath and keep your focus on the practice. The important steps to maintain during the practice of this technique are:
- Keep the feet at a shoulder-width level and the outside of the feet should be parallel
- With your tailbone assume a position as though you are sitting on a high stool
- Keep your shoulders out and down to the side and relaxed
- Gently press up against the crown of your head.
Benefits of Standing Meditation
The true benefits of standing meditation can only be experienced when you practice constantly and correctly. The different benefits you stand to gain include:
Focus
Standing meditation allows you to drop all emotions and stress. It keeps your thoughts centered and focused on the practice session for optimal benefits.
Stress Levels
Meditation is known to greatly reduce stress levels. Mindful meditation achieved from the practice of standing meditation helps to rid the body of stress and stops it from accumulating more stress. Standing meditation can also greatly improve one's mental state and awareness.
Mental Health
By clearing your mind of distracting thoughts and keeping your mind centered on your breath, you slowly and calmly learn to rid your body of anxiety.
Once the brain can control and get rid of negative emotions such as depression, anxiety, and stress, sleeping becomes easier and more calming. The body gets rid of fatigue and remains in a calm and relaxed state.
Posture Improvement
Regular practice of standing meditation is known to greatly reduce and eliminate back pain. Constant practice also helps correct posture and correctly align the body.
Standing meditation helps you identify your weak body parts. A constant practice routine will help you direct energy to that part and build it to an optimal performance level.
Who Can Practice Standing Meditation?
While standing meditation can be practiced by anyone regardless of age range, certain individuals also benefit more from it. These individuals are:
- Those who are experiencing extreme fatigue or burnout
- Individuals suffering from nerve, elbow, or wrist problems
- People who have suffered shoulder, back, pelvic and neck injuries
- Individuals who suffer from depression, insomnia, or extreme anxiety
- Those with joint or muscle injuries
- People with low energy
- Those who spend long hours sitting or work shift jobs that include heavy lifting
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Healthy individuals who wish to cultivate and increase their energy level
Frequently Asked Questions
Where Can I Practice Standing Meditation?
Standing meditation can be practiced both indoors and outdoors. Unlike other forms of meditation that require additional objects, this form can simply be practiced in a quiet environment without any props.
How Long Should I Practice?
Ideally, experts recommend at least forty minutes of practice per day. However, as a beginner, you should start slowly and gradually. Allow your body to adjust and become familiar with the technique before you gradually increase the practice minutes.
Conclusion
Standing meditation Qigong is practiced mainly to help the body balance energy flow all through the body. Give yourself time to understand and learn the postures correctly. Standing meditation is a simple meditation practice that is highly beneficial irrespective of your health status or age.
