Meditation is often thought of as something that is done while sitting down, but it can also be done while standing up. There are several benefits to meditation while standing up, including improved posture and increased circulation.
Additionally, meditation while standing up can help to improve focus and concentration. Standing up may be a more viable option for those who find it difficult to sit still for meditation. And there is no need to worry about looking silly – nobody will even know you are meditating unless you tell them! So if you are looking to add some variety to your meditation practice, try meditating while standing up.
Here is a step-by-step guide to meditating standing up.
When you’re first learning to meditate, it’s important to find a comfortable position. For many people, that means sitting with their legs crossed and their hands resting in their lap. However, it’s also possible to meditate while standing up. The key is to find a position that allows you to focus on your breath and relax your body. Start by standing with your feet shoulder-width apart and parallel.
Then, take a deep breath in and let your arms hang relaxed at your sides. As you exhale, focus on your breath and let your whole body relax. Continue breathing deeply and evenly as you focus on the sensation of standing. If your mind starts to wander, simply return your attention to your breath. With practice, you’ll be able to find peace and calm even in the midst of chaos.
Assuming you’ve already completed the first step of grounding yourself by spreading your feet shoulder-width apart, the next thing you need to do is focus on the bottoms of your feet. Make sure you don’t tip forward and don’t stand on the edges of your feet – you want to distribute your weight evenly. Once you’ve found a comfortable position, take a deep breath in and then exhale slowly, letting your body relax. Focus your attention on the sensation of your feet on the ground, and don’t let your mind wander. If you find your thoughts drifting, simply bring them back to the present moment.
The third step to meditating standing up is to lift your toes, feel the sensation under them, and then bring them back down to the ground again. This helps you to feel more grounded and centered, as well as helping to improve your balance. Make sure that you are not tense when you do this, and that you are breathing evenly. If you feel any pain or discomfort, stop and consult a doctor.
The fourth step to meditating standing up is to straighten your spine. Imagine your ribcage lines getting longer and stronger, and your torso being raised to the ceiling. This will help you to maintain good posture and prevent you from slouching. In addition, it will allow you to take deep, cleansing breaths more easily. As you straighten your spine, be sure to keep your shoulders relaxed and your chin level with the ground. Once you have straightened your spine, you can begin to focus on your breath and let go of any distracting thoughts.
The fifth step to meditating standing up is to try to keep your pelvis as straight as possible. This means slightly bending your knees, tucking your butt, and letting your tailbone curl under you. It may take some practice to get used to this position, but once you do, you’ll find it very comfortable and stable. Remember to relax your muscles as much as possible so that you can remain in this position for an extended period of time. With practice, you’ll be able to maintain this posture for a longer amount of time.
The sixth step is to tuck your chin a little. This will allow your head’s crown to rise and fall easily with your breath. Remember to keep your shoulders relaxed and your back straight. If you find yourself getting tense, simply take a few deep breaths and focus on the sensation of your feet on the ground. Once you’ve reached a state of relaxation, you can begin to focus on your breath and let the rest of the world fall away.
The seventh step to meditating standing up is to slowly open your eyes, and meanwhile touch the tip of your tongue to your mouth’s roof. Allow the light to hit your eyeballs. And then slightly close your eyes again and begin to bring your awareness back to yourself. Begin to feel the sensation of your feet on the ground, and your breath moving through your body. Once you are completely present, you can open your eyes.
The eighth and final step is to hold your left hand in your right and place both hands on your abdomen. Meanwhile, focus on your breath. If you find it difficult to focus on your breath, you can count each inhale and exhale. Start with a count of four and work your way up to 10. Once you reach 10, start over at four again. Remember to breathe deeply and slowly.
The Final Word
Meditating standing up is unusual for some people, and therefore, they have a hard time doing it. In reality, there are several benefits of meditating standing up. For example, this practice helps you improve your posture, while providing you more resistance. If you are having a hard time meditating while like this, you aren’t alone. The best way to meditate standing up is to practice.
If practice doesn’t do the trick, you can consider joining a meditation class, or you can even resort to watching video tutorials on YouTube. You can also seek help from the several meditation apps available on your phone. If you are dedicated and committed, you will master this kind of meditation in no time.