Short Standing Practice

One of the keys to bringing the benefits of mindfulness into our everyday lives, is to add regular, short practices, that we can easily do throughout the day. Standing is one of the four classic mindfulness postures, and cultivating it as a practice enables us to be mindful wherever we are, whether that's in a long and boring queue or simply standing, this practice teaches that every moment is valuable.

Transcript

Standing meditation,

A quick and powerful way to bring mindfulness into your day.

You can practice this anytime and anywhere to recenter and refresh your mind.

Begin by standing tall,

Feet hip-width apart.

Feel the ground beneath you,

Firm and supportive.

If you can,

Close your eyes or just soften your gaze.

Take a deep breath in,

Filling your lungs completely and then slowly exhale,

Releasing any tension.

Scan your body from the top of your head,

Moving down,

Relaxing your forehead,

Unclenching your jaw and let your shoulders drop.

Feel the natural curve of the spine and let your arms hang loosely by your sides.

Bring your attention to your breath.

Inhale slowly,

Counting to four and exhale to four.

Feel the rise and the fall of your chest and the movement of your abdomen.

Feel calm and centered and when you're ready,

Open your eyes.

Practicing this simple standing meditation often will bring calm and clarity into your day.