With so many obligations, it can be difficult to find the time and even the space in which to meditate. That's why techniques such as those used in standing meditation are so helpful: There's a flexibility to when and where you might meditate, as well as a slight physical demand on the body to prevent you from losing track of time, falling asleep and complicating an already busy schedule. What remains are the calming, restorative benefits of meditation without the concern over finding the time to drop out of life or a place to sit, lie down or stretch out.
Step 1
Stand with your feet about hip-width apart. Although your posture should be sturdy and your body weight evenly balanced on your feet, your knees should still relax and bend slightly.
Step 2
Continue to relax each part of your body. Starting with your head, slowly bring your attention to each muscle, each feature. Relax your forehead, your cheeks, your mouth, moving down your arms and torso, on and on until you've reached your toes. No part of you should be tense, save those muscles that are allowing you to stand upright.
Step 3
Bring your gaze forward, lifting your chin. As you do this, gently lower your tailbone, stretching out your spine, slightly arching your back.
Step 4
Roll back your shoulders, opening your chest.
Step 5
Breathe normally. Pay attention to these breaths; focus on the physical sensations of inhaling and exhaling. Your shoulders should not be moving up and down. Instead, your lower abdomen -- specifically, your diaphragm -- should be gently moving in and out. To better concentrate on the rhythm of your breathing, you may place a palm on this area, allowing your hand rise and fall as you breathe.
Step 6
Close your eyes. At this time you may choose to count your breaths in sets of anywhere between 10 and 15. You may also continue to simply focus on the sensations of your breathing -- the feel of air moving into your nostrils as you inhale; the expansion and deflation of your lower body; the air moving past your lips or nostrils as you exhale.
Step 7
Keep your mind on your body, your breathing. If you become distracted or lose count, begin again, re-focusing your thoughts on the physical sensations of your surroundings and your breaths. If you are counting, start again from scratch each time your thoughts wander.
Step 8
Continue minding your breathing for about 15 to 20 minutes. You may use a timer to keep track of your meditation.
Step 9
Open your eyes after the allotted meditation period.
Step 10
Stretch your limbs -- especially your legs -- and take a few minutes to become reacquainted with the world around you before moving on with your day.
Things You'll Need
- Timer
- Comfortable clothing
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