Qigong Standing Meditation  

Following are step-by-step instructions for Standing Meditation. Ideally this should be practiced daily. Start out by doing 5 minutes at a time, building up to 20 minutes. At any time that you notice your mind wandering, take it back to simply following your breath and utilizing the visualization.

Standing in the “WuJi” posture 

1. Stand comfortably with your feet shoulder width apart.

2. Make sure your toes are pointed straight ahead.

3. There is a gentle, relaxed bend to the knees and they tend to push lightly outwards as opposed to collapsing inwards.

4. The pelvis is tucked slightly forward so the lower spine is straight.

5. The head is held up as if suspended by a string.

6. Breathing is done through the nose and is slow, soft, and deep.

7. Eyes are either closed, or are slightly parted but not focused on anything. 

8. Put a gentle smile on your face (important!) 

9. Make “sword fingers” by holding your last two fingers (pinkie and ring) with your thumbs, index and middle finger point straight ahead. 

10. Bend your elbows at 90 degrees.  Point your first and second fingers straight ahead.

Beginning the meditation 

1.      Follow your breath with your mind, feeling where it goes inside of you.

2.      Slowly scan your body from head to feet looking for any tension or discomfort. If any is found, use the mind to gently guide the breath there and as you exhale, imagine the tension flowing down and releasing into the Earth, dispersing.

Focusing to activate the lower dan tien (solar plexus chakra) 

1.      Become aware of your feet and their connection to the Earth. Imagine that you are inhaling strong, clean energy from the Earth into the Bubbling Well points of your feet. Let the energy from the Earth travel up the legs and into the lower dan tien located beneath the navel. This is our center of inner strength and power. Imagine that you are inhaling pure, healing energy into your dan tien, letting it fill your entire lower abdomen.

2.      Imagine a clear channel thru your crown chakra directly into your lower dan tien.  As you inhale imagine energy (prana or chi) traveling through the top of your head and into your lower dan tien.

3.      As you exhale, visualize the energy leaving from the dan tien thru the elbows and out through the tips of your fingers.

4.      Practice this for 5 minutes or more.

Finally, simply stand and follow your breath. Allow yourself to feel the energy flowing in and around your body. Do this until you feel finished.