Standing Meditation Practice

Standing meditation, also known as Zhan Zhuang or standing qigong, is a traditional Chinese practice that involves maintaining a standing posture for an extended period. This meditative technique has been passed down through generations and is revered for its various physical, mental, and energetic benefits.

Rooting and Grounding

In standing meditation, the practitioner adopts a relaxed yet firm posture, with feet shoulder-width apart. The practice emphasizes rooting and grounding, where the body’s weight is evenly distributed, and the feet connect firmly with the ground. This rooting helps cultivate a sense of stability and balance.

Alignment and Posture

Proper alignment is crucial in standing meditation. The body is aligned from the top of the head to the feet, with the spine naturally erect. The shoulders and hips are relaxed, and the chin is slightly tucked in. The hands can be placed in various positions, such as resting at the sides or holding specific hand shapes to facilitate energy flow.

Mindful Breathwork

Breathwork is an integral part of standing meditation. Practitioners focus on deep, diaphragmatic breathing, inhaling and exhaling slowly and naturally. Conscious breathing helps calm the mind, oxygenate the body, and promote a sense of inner peace and relaxation.

Building Internal Energy (Qi)

Standing meditation is believed to cultivate and circulate internal energy or “Qi” throughout the body. The practice encourages a state of deep relaxation and quiet presence, allowing Qi to flow more freely and nourish the body’s vital organs and systems.

Physical and Energetic Benefits

Regular practice of standing meditation can yield a range of benefits. Physically, it helps improve posture, balance, and overall body awareness. It also strengthens the legs, core muscles, and promotes joint flexibility. Energetically, standing meditation helps balance and harmonize the body’s Qi, fostering a sense of vitality and well-being.

Mental Focus and Presence

As a meditative practice, standing meditation cultivates mental focus and presence. By concentrating on the breath and the body’s sensations, the mind becomes more attuned to the present moment, reducing mental chatter and promoting a tranquil state of mind.

Stress Reduction and Relaxation

Standing meditation serves as an effective stress reduction technique. Its emphasis on relaxation and breathwork helps release tension and anxiety, leading to a profound sense of calm and relaxation.


Standing meditation is a profound and accessible practice that offers numerous physical, mental, and energetic benefits. Through proper alignment, mindful breathwork, and internal energy cultivation, practitioners can experience improved balance, heightened mental focus, and a deeper connection to their inner selves. Incorporating standing meditation into a regular wellness routine can lead to a more grounded, centered, and harmonious way of being.