Daily Meditation is a Must – Standing Post Meditation – Tadasana Introduction to WuChi
Left untrained the mind is a house of cards, the slightest breeze can knock it down. Standing post ‘Tadasana’ meditation builds a solid foundation for a long and happy life. Tadasana ‘Standing Post’ is a precursor to WuChi(Dynamic Horse Stance) and is a modification for people who physically can not hold the squatting position.
The mind is a garden, you must tend the yard (our Minds) of undesirable traits (weeds) to create healthy habits that last for a lifetime.
If the mind is left unattended the weeds will overrun the garden, creating chaos in our lives
Like a garden, it takes time, persistence, and long term dedication to make any difference.
If the mind is left unattended the weeds will overrun the garden, creating chaos in our lives.
QiGong WaiDanGong Standing Post Tadasana Meditation
Meditation just like any other strength and conditioning program has phases and principles of practice.
One simply can not jump into a phase VI program in the OPT Model, the same can be said about Meditation. We start where we are and build from there day by day.
Before you begin, follow these rules
- Create a sacred space that you can go to free of any distraction
- Set two time per day where you know you will be distraction free and have already taken care of everything that needs to be done. This is to ensure the practice does not get disturbed.
Founding Principles of Standing Post Meditation
Becoming the Observer
Standing Post, Tadasana Meditation is a little more challenging than most traditional meditation and is unique to QiGong, it can be Static or Dynamic.
This is the Static Pose tutorial:
- Set an intention for each session. This can be a mantra, a desire, a prayer. Something positive you want to change or are thinking about.
- Scan the body for any aches, tensions, or pains. Try and make yourself even more comfortable physically.
- Learn to be comfortable with the uncomfortable. The muscles in the legs will be screaming at the Mind telling you to stop, try and resist this as much as possible and focus on the breathing.
- There will be many thoughts, try your best to observe them and not hold onto the the thoughts.
- In a standing Mountain Pose Tadasana Establish the breath. Breath through the lower abdomen, take in full breaths slowly, and exhale slowly.
- Count the breath in and out, aim for 10 seconds with the in breath and out breath at first. Try and extend the breath count when you feel comfortable.
- Observe the thoughts, allow the thoughts to come and go freely.
- Calm the mind, listen to the breath, feel the breath move the body and how it shifts the body internally.
- If you get distracted go back to the intention, and restart the breathing process.
- The point of this Breathwork meditation is to extend the time with each breath. It becomes challenging when each in and out breath is over 30 seconds.
Once Rooted in the Breath, You Can Begin Standing Post Meditation
Standing Post Meditation begins like normal seated meditation, then progresses with Static or Dynamic movement.
- Give color to the inbreath and outbreath (Yellow and Red)
- Allow the Neck, Shoulders, Arms, and Back to Relax while remaining in a straight posture.
- With the Palms facing out raise the arms over head towards the sky with an inbreath.
- Keeping the Arms, Shoulders, and Neck and Back relaxed, raise the Arms up overhead towards the Sky with a deep inhalation.
- Allow the Arms to gracefully and slowly fall back down towards the earth Palms facing down with an exhalation
- Raise the Arms Back up to shoulder height, Palms facing each other with an inhalation
- Once at shoulder Height, Keeping the Palms facing each other further relax the arms, shoulders, back and neck
- With a deep slow diaphragmatic inhalation, Imagine you are inflating a balloon between the hands
- As you exhale, breath slowly pressing against the air of the balloon out.
Other Notes for Practice
- Imagine there are tennis balls underneath the armpits. Create a small space between the shoulders and the arms.
- Imagine marbles between the toes, try and grasp these marbles.
- Give color to the inbreath and outbreath. Traditionally these colors are Red and Yellow.
- Visualise roots growing from the bottom of your feet into the ground.
Become a Tree
Trees are strong and endure nature’s 5 elements.
Trees have roots, trunk, limbs, branches, and leaves and thrive in Nature’s conditions at any time of year. They are strong yet can bend and flex in the wind.
Trees roots grow deep into the Earth in search nutrients, and water. The leaves convert the energy from the sun into for sustenance.
The tree has bark around its exterior to protect it self from the elements, and does not flinch in the strongest of storms.
Be like a tree my friend.
Practicing austerities with meditation is important, it can be challenging at times, having a clean diet helps us think clearly.
Check this article out about Blue Zones and the clean diets that enable people to live into their hundreds and have a great quality of life.
Check this Yoga Flow Out