MIDL Skill: Meditating While Standing

In MIDL Mindfulness Training 15/52 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 gravity to balance your body allows you to relax both mentally and physically, allowing meditation in postures then sitting down.

Insight Timer Group: MIDL Mindfulness Meditation

Transcript

During this mindfulness training,

We will develop the skill of meditating in different postures.

It is necessary when standing in meditation to develop an understanding of alignment with gravity.

Once your body is fully aligned,

Then your whole body,

Inside and out,

Can relax.

Start off by standing with your feet shoulder or hip width apart,

Whichever is widest.

Feet side by side,

Flat on the ground,

Making sure your feet are parallel.

Now loosen your knees,

Slightly bending them.

Gently bend and relax your hips so that your body is balanced over your feet,

So that you can feel your feet pushing flat on the ground.

Gently stretch your spine and allow it to sit loosely on your hips.

Bringing your shoulders forward,

Then up,

Bring them back and rest them down again.

Allow your arms to hang loosely from your shoulders.

Tuck your chin under slightly and stretch the crown of your head towards the sky.

Allow your head to sit balanced on your neck.

Now gently play with this balance and alignment of your body.

Start to become sensitive to the experience of heaviness throughout your body.

Now mindfully bring your hands together in front of you,

Hang loosely in front of your belly and allowing your eyes to close over gently.

Start to widen your awareness throughout the whole of your body.

Relax your chest and belly and allow your breathing to flow freely and naturally within your body.

Enjoying the gentle movement of the breathing.

Notice as your breath comes in,

Your upper body fills,

It expands.

Notice as your breath goes out,

Your body relaxes.

Fully relax into your balance with each out breath.

Notice your attention being drawn out to sounds.

Soften,

Relax any effort to hear.

Notice the effort to be aware of your body.

And softening,

Relaxing that effort.

Relaxing.

Allowing your awareness to sink into your body.

Becoming very present,

Awareness is no longer drawn out into the world.

Pleaseốt Keep your eyes open and carry your hands out张 lost your awareness.

Thank you.

Now bringing your awareness back into your body,

Back into the experience of just being here.

And when you're ready,

You can gently open your eyes.

Now mindfully start to move your body,

Starting with your shoulders,

Your arms,

Giving them a shake.

And shifting your weight from one leg to the other.

Stretching your left leg,

Then your right.

And then bring your hands and stretch straight up towards the sky,

Raising up on your toes.

Coming back down again,

Just mindfully move your head.

Gently breathing in and breathing out.

And bring this mindfulness into your daily life.

Thank you for spending this time meditating with me.

Take care of yourself and have a wonderful day.

And goodbye.

Reviews

Such a beautiful meditation, thank you teacher! ❤️ one question: for many years I’ve been doing guided meditations and find it so hard to meditate on my own. I never get to experience the same calm. I know it’s not about how well the meditation went but the awareness present in both, but I would still like to learn to meditate without the guidance. Any tips on starting the meditations solo?

First time I do standing meditation, i enjoyed very much, this playlist is like having a meditation teacher that will show you things you have never thought of, and also what are you capable of.

The first 14 weeks really have me the basis to properly do this. Other schools started this day 1 resulting in disappointment. Note I am happy and see much result and a huge improvement due to the first 14 week foundation.

I can see how this will help me be centered in mindfulness as I go through my day. Thank you for this course!

The dynamic of a standing posture, balance and stillness, a different dimension in practice. Another appreciated training.
Thank you Stephen

Amazing how asymetrically I hold my feet, arches, hips, etc. Really awakened presence and mindfulness.

Thanks Stephen! Always a pleasure to be guided by you!,

Great! Never did that before.
Thanks Stephen

This is the first time I've tried standing meditation. It will take some time to find the most relaxed and natural standing position. I appreciate how I can transfer this into the everyday. Thank You! 🌼

Such a valuable practice. I am used to standing a lot already, but the first time I did this, half way through I felt tired, then suddenly energized! Since then, I leave this practice in a calm, energized state. So often "standing and waiting" can feel draining, and I see now that it doesn't have to be so.

Great practice... For three days of doing this i was feeling so dizzy ... but today finally i could make it... and completely enjoyed. Thanks.

I love this standing meditation. Thank you for sharing it.

This time I did it in the evening instead of when I first awoke. It seemed easier, especially the balance.

Looking forward to a week of practicing this technique! Thanks Stephen

Decided to try this because a back injury made it painful to sit. Wonderful! It was fascinating to observe and dissolve tension in the body while standing. Will try again.

Very different for me. I had skipped this one because of the standing, but went out of my comfort zone and am glad I did. I found myself swaying a little at first but then mind and body became still. Quite wonderful. Thank you Stephen.

Wow! This one was difficult. It took me about 15 minutes before I began to feel comfortable standing, which surprised me. Apparently I've forgotten how to stand. Also, breathing was more labored 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.

Standing meditation is a challenge but also great 🙏

I can't stand very long, but I was able to feel the sensations throught my breath and the heaviness of all my body. Thank you Stephen.