In MIDL Mindfulness Training 27/52 it is now time to transition from seated meditation to standing in order to learn how to bring mindfulness meditation practice into your daily life. The key to standing meditation is to develop mindfulness of body through sensitivity to balance. Learning how to use the experience of gravity to balance your body. Gravity is predictable and always pulling straight down. If you are not aligned with gravity then your muscles will tighten and you will become tired. If you are aligned with gravity then not only will your muscles relax but also the inside of your body as well. Submit Your Question
Our Twenty-seventh Training:
MIDL Mindfulness Training 27/52: Meditating While Standing
1. Increase mindfulness of body and immersion of awareness within the body.
2. Develop the ability to meditate regardless of posture.
3. Transfer mindfulness meditation into daily life.
From the Satipatthana Sutta:
“Furthermore… when walking, the meditator knows: ‘I am walking.’ When standing, they know: ‘I am standing.’ When sitting, they know: ‘I am sitting.’ When lying down, they know: ‘I am lying down.’ Or however their body is placed, they know: ‘This is how it is’…….”
“….Furthermore… when going forward or returning, they are fully aware; when looking toward or looking away...” “When bending & extending their limbs...” “When carrying their clothing and possessions...” “When eating, drinking, chewing, & savouring...” “When urinating & defecating...”
“When walking, standing, sitting, falling asleep, waking up, talking, & remaining silent, they do so with full awareness…..”
Meditation is practiced in a standing position.
The Four Stages:
1. Develop sensitivity of the alignment of your body with gravity, relaxing into this alignment.
2. Ground awareness within your body and experience the flow of your breath.
3. Practice MIDL Mindfulness of Breathing to create your Viewing Platform.
4. Transfer from your standing posture into seated meditation, mindful of the transition.
Practice daily for 1 week by developing a heightened sensitivity of what in means to be in full alignment with gravity. Play with this alignment gently folding your body. Observe how when alignment is found, the inside of your body relaxes and your whole body sinks into itself; your legs feel like springs. Next ground awareness within your body through the relaxation of alignment then bringing awareness to the experience of your whole body as it breathes so that the full length of the expansion of the in-breath and deflation of the out-breath become clear to you. Start with short periods of time, 5 minutes in the beginning and gradually lengthen it. Practice transferring from this standing posture into seated meditation, fully aware of the transition without losing the mental posture of attention and momentum of your meditation.
1. Aligns and strengthen the body keeping it healthy.
2. Immerses awareness within the body throughout the day.
3. Removes the conceptual belief that meditation is about seated posture.
Your Question: I struggled physically with standing for so long and had to bend forward a few times to relieve my back. I think I will try some shorter sessions of standing meditation, because I do agree that there are benefits to practicing mindfulness everywhere.
Stephen Procter: Be gentle with yourself and start with short periods of time at first. The trick is to learn to fold your body so that it becomes like a spring and then to relax into that spring so that gravity does the balancing for you rather then effort.
Your Question: I feel lot of resistance that's coming out doing this exercise being unable to find a relaxing point for my body. I'm totally ok with the top part of my body but my legs are always in a sort of "contracted" place that brings a sort of tremor in my legs...which makes my mind restless most of the time that makes me quite uncomfortable. Lots of stuff coming out from here...I never thought this exercise could become so challenging!
Stephen Procter: The tightening of your legs comes from the protection mechanism of your mind, the fear that if it totally gives up control of the body it we become injured. You can see this habitual protection if you hurt your lower back and all the muscles tighten around the injury.
When finding this balance point within our body where we can internally relax while standing it is helpful to understand that we can balance our body in two ways: through strength and through alignment with gravity. During standing meditation we balance through alignment with gravity. Gravity is predictable, it pulls straight down, this is to our advantage for when we align with gravity we can disengage our muscles allowing them to relax.
The key is to align our body like we are folding it, the first fold is at the ankles, the next opposite fold is at the knees and the last at the hips. Our body is now is like folding a sheet in three parts, we align these folds so that the weight goes straight down.
Once you do this you will still have the instinctual protection of tightening, once this relaxes there will be some stretching of muscles and tendons as they adapt to the muscles not being engaged within balancing. There is some body conditioning within this but it is necessary for setting the foundation of mindfulness of body and effortlessness of movement within daily life.
Your Question: I had a similar practice but while keeping feet shoulder width apart. In this practice with my feet together there was a big problem with balance. To be able to relax I did have to put an inch between my feet, though. Perhaps with practice my balance will improve.
Stephen Procter: I am not sure if there is a misunderstanding in the instruction, but for this meditation we do not have our feet together but rather have them parallel, shoulder or hip width apart; whichever is widest. We then relax our hips and knees so that our legs become like springs rather than posts. We can then find our central balance and relax the energy into the springs.
Your Question: Apparently I've forgotten how to stand. Also, breathing was more laboured until I began breathing with the entire torso instead of mainly with the belly. But it seems like this would be a very critical skill to master, allowing me to take my practice out into the world, but I am not sure how to do it properly.
Stephen Procter: Learning to stand in an effortless way means being mindful of how your body is aligned over your feet. If the alignment is out then gravity will pull you forward, back, left or right and all the muscles in your body will tense making this practice difficult. When your body is aligned properly you then use gravity (which appears as the experience of heaviness) to pull you straight down.
In this posture you can relax all muscles throughout your body and will not get tired. This alignment is found by making the feet parallel, shoulder width apart. Then bend at the ankles joint forward, knees joint back and hip joint forward so that you are 'folding' your body. Play with this and 'listen' with full awareness, can you align your body so that you are fully balanced, with no tension?