Adding meditation into your life is a simple way to find inner peace. An easy way to start meditating is to include it in your daily routine. Meditating once a day can greatly benefit your health!  

In the beginning, it may be overwhelming. You might be flooded with pain, tightness along with many thoughts and feelings. This is actually a good thing! When you meditate, you begin to observe and see the state of your body and mind. 

Meditation is a great way to start off your day, the earlier in the morning you meditate the better!

Simple Standing Meditation

Here is how to do a simple standing meditation you can do once a day:

-Allow your breath to slow down a little but don’t try to control it too much, let yourself breathe naturally. 

-You can keep your eyes open, half closed or closed. 

-Closing your eyes makes it easier to relax but do what you are comfortable with in the beginning. 

-If thoughts and feelings come up, try not to grab on to them. Let them flow past and allow yourself to just notice them.

-Stand straight with feet shoulder width apart. Relax the top of your head, neck, shoulders and arms. Bend your knees slowly as if you were sitting on a high chair. 

-Keep your upper back straight. Imagine the top of your head is gently being pulled up towards the sky. This will help keep your body straight. 

-Focus on your wrists and use that point to pull your arms up slowly until they are comfortably in front of you (do not raise them above your shoulders). Relax the hands, elbows, shoulders and neck.

-When you feel comfortable in this position, turn your hands so that your palms are facing each other.

-You might begin to feel energy between your hands and an energy ball between your hands and abdomen area. 

-In Chinese medicine we call this energy “Qi” 

-If you don’t feel the Qi, don’t worry! It will come naturally as you practice your mediation more regularly.

-You might begin to feel more tension in your muscles, your knees might get wobbly and many thoughts/feelings might run through your head.This is natural! Let these sensations, thoughts and feelings be, instead of trying to connect with them. Observe them and let them flow like a river.

-If your muscles continue to feel tight and painful, you may be in the wrong position. Adjust as needed and your body will naturally relax. 

-Continue your meditation for as long as you can. In the beginning you might only be able to do this for 30 seconds and that is ok! Keep practicing until you can do this standing meditation for 10 minutes or longer. 

-When you are done, slowly turn your palms face down. Slowly bring your arms down until they are at your side. 

-Shift your weight onto one leg. Pull the other leg/foot towards that leg then shift your weight to the center. 

-Bring your knees straight up so that you are back to your normal standing position.

-With palms facing up in front of your body, raise your hands slowly. Use your hands to bring the Qi from the lower part of your body to the upper part of your body as you take a deep inhale.

-When your hands reach about your chest level, slowly begin to turn them outwards so that your palms face down when they reach right above your head. 

-Hold your hands above your head for a second or 2 and then lower them to the lower part of your body.

-Do this motion of bringing the Qi up and down your body 3 times.

-End this meditation by shaking out your limbs and/or patting/tapping your body. 

After about 2-3 weeks of doing this meditation for 10 mins or more everyday, you will begin to feel the benefits. These benefits include better sleep, a clearer mind, increased concentration, stronger health, peace of mind and increased relaxation in everyday life.