Sandy Creek Springs Sanctuary

 Standing Meditation: Energize Body, Empower Mind”

Complied by David Cao, on the principles of the Hunyuan Standing Meditation, Liu Hao’s Standing Meditation Technique, Daoist Health-Preserving Standing Meditation, and years of practice. This document is an excerpt from the second part of the chapters and is provided for beginners to study. This document is a draft and is for internal reference only. Please do not distribute it. The official version will be released later. Corrections and feedback are welcome.

Copyright © 2023, David Cao。 All rights reserved. No part of the preview of this document may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Standing meditation– often referred to as the “Tree Pose”– harmonizes the energy of the body and the mind in active and invigorating practice. This form of meditation enhances physical posture and cultivates mental acuity – a crucial asset for business entrepreneurs and executives.

In summary, standing meditation serves as a powerful strategy to strengthen the foundations of both our bodies and our minds.  In the demanding world of business, this practice offers a holistic approach to well-being and performance optimization.

Principles

• Maintain a Straight Spine
  •  A straight line should be formed, beginning from the top of the head and passing through the neck, back, lower back, and extending all the way to the tailbone. This line should continue down to the midpoint between the two feet.
• Form Circular Energy Fields
  •  Extend both arms to create a circle that wraps around the chest. Slightly open the knees and position the feet to encircle each other, thus forming a spherical shape in the hip area.
  • The body forms a robust energy and magnetic field.
• Slow and deep breathing
  • Breathe Slowly and Evenly: Maintain a slow, deep, and even breathing pattern.
• Cultivate Energy through Extreme Stillness
  • Relax the entire body, Concentrate on relaxing the shoulders, chest, and waist. Minimize reactions to external stimuli and focus on the circulation of inner qi. This aids in guiding the internal environment and enhancing the body’s vitality.

8 Forms of Standing Meditation Overview

The practice of standing meditation encompasses three stages and eight forms, from the initial preparatory pose to the final closing exercise. Each stage allows the use of different forms of practice. Furthermore, within each form, there are multiple step-by-step activities. Notations in the alphabet denote interchangeable steps, while sequential numbers represent steps that need to be followed in a specific order.

In the second stage, there are three styles of Standing Meditation.

Remember, there are three stages and eight steps, and some steps may have multiple forms or sub-steps.

Stage I： Preparation to enter the Tree pose

Form 1: Preparatory forms 

Choose 1 or 2 forms that suit you from the following forms. The length can be extended when the body is cold or thoughts are too busy. Stand upright, chest out, eyes slightly closed, feet shoulder-width apart, body relaxed. Lets begin. 

A Full Arm Breath Form 

First, slowly lower your hands and put them on the side of your body, then lift them from both sides with palms facing up. Slowly inhale until you reach the top of your head; then with your ten fingers facing each other and your palms facing down, slowly lower your hands to the lower abdomen while exhaling. Repeat this process 3-6 times. You can do it more times if needed. 

B Shaking / Trembling Form

Use the knees as the engine to activate the trembling of the entire body, muscles and internal organs throughout the body, particularly the shoulder and arm. 

Form 2: Starting Form – 5 Steps to Enter Tree Pose

Step 1: Ground Your Feet Firmly 

Ensure your feet are stably planted on the ground. Stand with your feet shoulder-width apart, or slightly wider than your shoulders. Align the centerline of the two feet in parallel. Distribute about 60% of your weight onto the balls of your feet. Let your big toes, the outer edges of your feet, and your heels lightly touch the ground. Try to grip the ground lightly with your feet, but do not force it. Position your feet slightly angled outwards, creating a small gap along the inner edge of each foot.

Step 2: Raise Arms to Form a Circle 

Slowly raise your arms above your shoulders, then gently lower them to form a circular, embracing posture. Relax your shoulders and elbows. Keep your arms at shoulder height or slightly below. Let your fingers relax naturally as if you are delicately cradling a balloon. Relax your wrists. To begin with, your hands can be positioned slightly lower, then gradually raised, but ensure they remain within the range below your shoulders and above your navel. 

The gap between your hands should be about ten centimeters or wider, with your fingers facing each other. 

For beginners, having palms facing downwards can help dispel negative energy. After three to six months of practice, turn your palms inward to nurture positive energy. Relax your shoulders and sink your elbows: Allow your shoulders and elbows to naturally droop in a relaxed state with your arms bent. The weight of your arms should not be supported by your shoulders, thus allowing your shoulders to stay relaxed and free from tension.

Step 3: Form a Circle Under the Hips 

Gently squat, slightly bending your knees to form a circular arc shape with your legs, as if encircling a ball. Ensure your knees do not extend past your toes. Create a feeling of being seated without actually sitting.

Step 4: Form a Straight Spine

Ensure the posture of your spine is upright, forming a straight line from the top of your head down to your tailbone. Maintain a stable, vertical position. Keep your head upright, as if a string is gently pulling the crown of your head upwards. This action creates an uplifting sensation throughout your entire body, conducive to overall relaxation. 

Tuck in your chin slightly and push it backward to align your neck straight. 

Maintain a light closure of the lips and even alignment of your ears. 

Draw your belly button slightly inward so your spine forms a straight line. 

Tilt your tailbone slightly forward. Let your tongue gently touch the roof of your mouth. Maintain a serene expression and close your eyes.

Step 5: Relax the Whole Body, Enter Tranquility

 Breathe naturally and relax your entire body. Allow qi to flow smoothly throughout your body. Focus on relaxing your eyes and face. Let your eyes naturally close and maintain a calm expression, entering a state of inner tranquility. 

Keep your whole body relaxed, your eyes gently closed, and a slight smile on your face. This reduces external distractions, aiding in relaxation of facial muscles and promoting tranquility. 

As the muscles around your eyelids relax, so do the muscles in your face. Initiate with relaxation of your eyelids and face, then gradually guide this relaxation to your shoulders, waist, and hips, prompting your joints to slowly unwind, much like opening a water canal’s gate.

Stage II: Three Styles of Zhan Zhuang 

This is the core stage of Zhan Zhuang, where there are three styles to choose from and can be repeated. 

• Breathing Style: This is the simplest, most fundamental, and widely practiced style of Zhan Zhuang. Tai Chi. 
• Meditation Style: 
• Qigong Style: This is the Daoist style of Zhan Zhuang. It mainly focuses on enhancing the sense of qi and sinking qi to the Dantian using various methods. 

For beginners, you should start with breathing syles since its the foundation. Late you can choose one or two styles that you like. It is suggested to do one cycle every 5-10 minutes. 

After practicing for a period of time at an intermediate level, you can move beyond the prescribed process. Once you’ve entered a state of true tranquility, you can continue as long as you’re able to.

Form 3: Breathing Form 

Upon entering tranquility, focus primarily on your breathing. The goal for beginners is to reduce the frequency of breaths, and avoid forceful breathing. Typically, people breathe 16-18 times per minute, but during practice, aim for 6-8 breaths per minute. With experience, you may be able to achieve 3-5 breaths per minute. The principles of breathing are similar to sitting meditation and should be soft, deep, slow, and long. There are three popular breathing methods: 

A. Natural Breathing: Simply allow your breath to flow naturally and slowly, without force. 

B. Counting Breaths: Count your breaths to help focus your mind and promote a sense of calm. Start with one and count up to ten, then start over. 

C. Slow Breathing with Vocalization: Slow down your breath and make a gentle sound during exhalation. The sound could be a soft “ahh” or any soothing sound you prefer.

Stage III: Ending the Practice

Form 7: Ending the Pose 

A. Gather the Qi in Dantian: Cross your hands and place them over your belly button. Take a deep breath 3-6 times. 

B. Full Arm Breathing 3-6 times 

C. Big Belly Rub: Cross your hands and place them on your belly, men’s left hand, women’s right hand inside. Rotate clockwise 12-18 times.

5-Minute Routine – 5 Forms (Forms / Steps) Standing Meditation 

Suitable for beginners to learn the forms or for those with very limited time available.

• Stage I
  • Form 1:  Preparatory Form: Big Arm Breathe 3 times
  • Form 2: Starting Form: Five Steps Entering Tree Pose
• Stage II
  • Form 3: Breathing form: 6 Deep Breathing with vocalization
  • Form 5: Qigong Form
    • Rotate your tailbone in circles for 6 repetitions.
• Stage III
  • Form 7:  Ending The Tree Pose
    • Place both hands on your lower abdomen (dantian), sink your energy into the dantian, and Take 3 deep breaths.
    • “Great Rubbing the Abdomen” 6 times

Precautions After Practice

Outdoors: Put on warm clothes to avoid getting cold and sick from the wind and sweat.

You can drink warm water

Avoid Exposure to cold wind or immediately taking a shower, intense exercise, etc.

Choosing the Time and Place for Practice

Timing for Meditation

Practice 30-60 minutes after breakfast or lunch, up to 1 hour before meals. It is not recommended to practice after the sun sets as doing meditation at night might impact sleep.

Avoid practice when it’s too cold/hot, when you’re too tired, after heavy sweating, in a bad or impatient mood, or when you’re too full/hungry. Also, avoid thunderstorms and strong winds.

Clothing

Loose fitting, keeps warm and windproof in winter. In summer, wear breathable clothes for sweat evaporation. Wear flat shoes, be as light as possible, and put down unnecessary items. Empty your pockets as much as possible, and avoid wearing necklaces, bracelets or other metals. Do not carry your cell phone. If you have a cell phone nearby, put it in flight mode or mute it.

For outdoor practice: Wear windproof and warm clothes, avoid getting cold from the wind, and try not to wear a hat.

Cultivating the Habit of Standing Meditation and Setting a Practice Schedule

1. Start with 5 minutes of standing meditation every day. Set recommended times, such as during office breaks or after work; increase the duration gradually.
2. Set a fixed time for practice. For example, fully practice for 15-30 minutes once or twice a week to improve the precision of standing meditation, and on other days, do standing meditation for 5-10 minutes every day.