10 Benefits of Standing Meditation

Physical Health Benefits

Mental Clarity and Stress Reduction

Enhanced Energy Levels & Spirituality

How to Practice Standing Meditation

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My Experience With Standing Meditation

I’ve got to be honest – starting with standing meditation felt super weird.

Imagine, after years of cozy sitting or lying down with my thoughts, there I was, just… standing. And wow, did it open my eyes! 

I realized I wasn’t just a whirlwind of thoughts; my body was always on the go too. Constantly moving, thinking I was doing the right thing.

If you’re looking for a practice that will literally ground you, provide physical and mental health benefits… give standing meditation a fair shot!

This is from my blog about Meditations and Personal Development in general. Here are the 9 Personal Development Skills that changed my life.

Key Takeaways

  • Engage body and mind through upright postures.
  • Enhances posture, balance, and alleviates pain.
  • Improves focus and reduces stress and anxiety.
  • Builds resilience and emotional stability.
  • Deepens mindfulness and spiritual awareness.
  • Start with proper posture; gradually increase duration.
  • Integrate into routine for cumulative benefits.
  • Focus on breath, maintain consistency, and listen to your body.

complete guide to standing meditation, the benefits and how to

Ever thought there could be more to meditation than sitting still?

Standing meditation is your answer!

Unlike the traditional seated posture, this dynamic form of meditation engages your body while calming your mind, offering unique benefits for both physical and mental well-being.

It’s perfect for anyone seeking to enhance their meditation practice or start a new, grounding journey.

In this guide, I’ll talk about the advantages of standing meditation and provide practical steps to incorporate it into your daily life.

Ready to stand still and move forward?

Let’s go!

What is Standing Meditation?

what is standing meditation

Have you ever heard about standing meditation?

It’s called zhan zhuang in Chinese, which pretty much means “standing like a post”. 

It’s different from the sitting-down meditation that we often see because, well, you stand! 

The idea is to just stay still, stand straight, and let your mind and body soak in peace and strength, all from just standing there.

Now, this isn’t just standing around waiting for a bus. 

It’s about finding a deep connection with your body by standing still.

You focus on breathing deeply and keeping your mind focused and calm. It’s like hitting the pause button on life’s craziness for a bit.

So, where did this whole standing still thing come from? 

It’s got roots that stretch way back in Chinese martial arts and healing practices. 

Think of it as an ancient secret for building up inner energy, called Qi (often pronounced /chi/), and getting stronger not just in body but in martial skills, too. 

But don’t worry. Today, standing meditation isn’t just for aspiring Bruce Lee fans.

Zhan zhuang is a bit different from sitting down and meditating because it’s all about engaging your whole body, making you stronger, improving how you stand and walk, and giving you this sense of being really grounded.

  • Energy Cultivation: Instead of sitting, you’re up and engaging your body to build internal strength.
  • Mental Focus: By standing still, you’re training your mind to stay calm and centered amid chaos.
  • Physical Strength: Your muscles, bones, and joints get a workout without you even moving.
  • Balance and Posture: It’s like your body learns to stand and move in a healthier way.
  • Connection to Earth: Standing meditation gives you a unique feeling of being grounded and connected.

It’s this mix of calm serenity and being energetically alive that makes standing meditation so special.

Pretty cool, right?

Comprehensive List of Standing Meditation Benefits

Physical Health Improvements

Benefit 1 – Posture and balance enhancement

standing meditation benefit 1 - posture and balance enhancement

Think about how often we hear about the importance of good posture and balance.

Well, there’s some solid research backing up how standing meditation can seriously boost both. 

Anchisi, D., Ros, B., & Sepulcri, L. (2023) did this study. And they found out that standing meditation can do wonders compared to just doing stability exercises alone.

So, what makes it so special? Let me break it down:

1. It straightens you up, literally. Poor posture can be a real pain, both in the neck and the back. Standing meditation helps align everything, reducing the risk of those aches and pains.

2. It makes your core and legs stronger. You know how important those are for keeping you stable and upright.

3. It boosts your body awareness. This means you get better at moving and controlling your body because you’re more in tune with it.

By bringing standing meditation into our daily grind, we’re not just helping our minds to relax.

We’re giving our bodies a tune-up, aligning and balancing our physical selves along with our mental peace. 

It’s like hitting two birds with one stone, showing how this ancient practice can be a game-changer for our health.

It’s all about finding that sweet spot where our physical and mental well-being meet, and standing meditation is a solid path to getting there.

Benefit 2 – Improved circulation

standing meditation benefit 2 - improved circulation

When we stand up instead of sitting, something pretty cool happens. Our body gets into this low-key workout mode. 

Sitting too much can actually slow down blood flow, but standing? That gets the blood moving.

  • It’s like your blood starts to dance, moving all around your body.
  • This dance isn’t just for fun. It’s super important for getting oxygen and nutrients to every cell in your body.
  • Plus, it helps kick out all the bad stuff, like toxins.

And guess what? 

You might start feeling more energetic, stay warmer when it’s cold out, and even notice less puffiness or numbness in your hands and feet.

Just by standing, we turn on this natural pump in our veins and arteries. It’s like flipping a switch for a healthier you. 

Benefit 3 – Pain reduction

standing meditation benefit 3 - pain reduction

Did you know one of the coolest things about standing meditation is how it helps with pain? 

Yeah, it’s not just about standing still and breathing deeply. It’s way more beneficial, especially if you’re dealing with nagging pain that just doesn’t seem to go away.

So, there was this study in 2023 about yoga. It was done by these researchers, Kocyigit, Sagtaganov, and Yessirkepov. 

They found out that yoga is super good for managing pain, especially the kind that sticks around because of rheumatic diseases. 

And guess what? Standing meditation works in a similar way.

Now, why is standing meditation so great for pain relief? Let me break it down for you:

  • It helps you stand better. Yep, posture matters.
  • It makes your muscles chill out. Relaxation with a little help from gravity is the key.
  • It gets your blood flowing nicely. Good circulation, good vibes.
  • It’s gentle on your body. No P90X or jumping burpees here!

Isn’t it amazing how something as simple as standing and breathing can make such a big difference in how you feel?

By giving standing meditation a try, you’re not just standing there; you’re making your body a more comfortable place to live in.

Mental Clarity and Stress Reduction

Benefit 4 – Focus improvement

standing meditation benefit 4 - focus improvement

Imagine trying to find your way through a thick fog. 

That’s a bit like trying to get through our day-to-day with a clouded mind, right? 

Now, what if I told you there’s a simple, yet powerful way to clear that fog?

You just stand still. Focus on how you’re standing and on your breathing. 

Sounds simple, doesn’t it? 

But it’s the simplicity that makes it so powerful

By doing just this, we’re training our brains to push away all those nagging distractions. It’s like we’re sharpening a knife, making our focus razor-sharp.

  1. Sharper Focus: Just like how a magnifying glass focuses sunlight, standing meditation helps focus your mental energies. This means you get better at ignoring distractions and really zeroing in on what matters.
  2. Peace in Chaos: Ever noticed how the eye of a storm is super calm? That’s what standing meditation does for you. No matter how chaotic things get, you’ll find a way to stay calm and collected.
  3. Boosted Productivity: With your newfound focus and calm, you’ll find yourself getting things done quicker and more efficiently. It’s like hitting the turbo-charge button on your brain.

The best part? 

This clarity and focus isn’t just for meditation. 

How many times a day do you find yourself standing around?

Associating something we do so frequently with an enhanced state like this is bound to spill over. Even when you’re not consciously doing your standing meditation!

Benefit 5 – Stress and anxiety relief

standing meditation benefit 5 - stress and anxiety relief

Standing meditation is a powerhouse when it comes to melting away stress and anxiety.

Imagine being able to push the pause button on life’s craziness. That’s what it feels like.

There’s this study, done by some smart folks named Lipsett, Berkman, and Wahbeh in 2023. 

They looked into veterans dealing with PTSD and found out that mindfulness meditation, especially when you’re standing, can really turn things around for mental health. 

It’s like opening a window in a stuffy room. Suddenly, there’s fresh air and a new perspective.

By choosing to stand still, you’re basically inviting peace and steadiness into your life. It’s like saying, “Hey, mind, let’s take a break and just breathe.” 

This simple act helps untangle the knots of stress and anxiety, setting your mind free. 

Who wouldn’t want that?

This whole thing is about connecting with the now, being fully present. It’s a game-changer in fighting off stress and anxiety. 

Here’s a quick list to paint the picture:

  • A quiet spot in a noisy world
  • A pause button on life’s chaos
  • Opening a window for fresh air
  • An invitation for peace
  • Untangling the mind’s knots

So, by stepping into a mindful standing meditation, you’re not just standing. You’re standing up to stress and anxiety, showing them who’s boss. How empowering is that?

Benefit 6 – Emotional resilience

standing meditation benefit 6 - emotional resilience

Standing meditation isn’t just another item on the wellness trend list. It’s like embarking on an epic quest for emotional strength and resilience. 

Imagine this. You’re standing there, and that simple act becomes a powerful symbol

You’re not just standing; you’re standing strong against the storms life throws your way. 

Pretty cool, right?

This practice is all about finding your inner peace and stability.

Think of it as building an emotional fortress, one that keeps you calm and composed, no matter what. 

Here’s the thing

Life is full of ups and downs. But with standing meditation, you learn to ride these waves with a kind of grace and strength that’s truly admirable.

  • Grounded stance: Literally helps you stand firm physically and metaphorically.
  • Focused breathing: This is your secret weapon against stress.
  • Mindful awareness: Keeps you tuned into the present, letting worries slip away.
  • Emotional resilience: This is the ultimate goal – to face life’s challenges without falling apart.

The beauty of this practice lies in its simplicity and depth. 

By standing still, focusing on your breath, and being fully present, you start to dissolve those knots of tension and stress.

It’s like you’re cultivating a garden of calmness inside, making you unshakeable when life tries to test you.

Enhanced Energy Levels

Benefit 7 – Boosted vitality

standing meditation benefit 7 - boosted vitality

Standing meditation wakes up your whole body and fills you up with incredible energy. 

All you have to do is stand there, strike a pose, and breathe deeply. 

Sounds simple, right? It is, but the effects? Anything but simple.

So what does it do for you?

  1. It makes you feel super charged, like you’ve had the best nap ever without actually sleeping.
  2. It gets your metabolism humming along, which means you’re not just feeling great; you’re getting healthier too.
  3. It boosts your endurance and strength. Imagine sailing through your day without that mid-afternoon crash.
  4. And the best part? It’s easy to do and has this incredible ripple effect on your body and mind.

Think of it as hitting the refresh button on your browser, but for your body and mind. You stand there, breathe, and boom – you feel like a new person, ready to take on the world.

So, why does this work? When you’re standing and really focusing on your breathing, you’re telling your body to wake up all those energy centers.

It’s like you’re flipping on switches in a dark room, and suddenly, everything’s bright and alive.

Here’s a little story to paint the picture. 

Imagine my friend, Alex. Alex was always tired, always dragging. Then, they started standing meditation. At first, it was just a few minutes a day, but soon, they were doing it regularly. 

Now? He’s like a new person! More energy, happier, and all-around healthier. It’s like he found a secret energy source. And he largely credits it to standing meditation. 

Give it a try, and who knows? Maybe you’ll be the next Alex, feeling all powered up and ready to conquer your day.

Benefit 8 – Improved sleep quality

standing meditation benefit 8 - improved sleep quality

Did you know that something as simple as standing can revolutionize the way you sleep? 

Yeah, you read that right. Standing. 

It does wonders for your sleep.

So, why does it work? It’s all about hitting the pause button. 

When you practice zhan zhuang, you’re essentially giving your mind and body a much-needed break.

This deep relaxation and mindfulness do more than just chill you out; they reset your body’s clock in a way that makes snoozing a breeze.


  • Your mind, usually a whirlwind of thoughts, finally quieting down. That gnawing anxiety that keeps you up? Consider it gone.
  • Your body’s energy finding its sweet spot — not too wired, not too tired. Just right for slipping into a peaceful night’s sleep.
  • Your sleep quality leveling up. We’re talking deep, restorative sleep that makes you wake up feeling like a superhero.

Incorporating zhan zhuang into your daily life is like hitting two birds with one stone. 

Not only do you get to enjoy the physical and mental perks during the day, but you also set yourself up for blissful nights. 

It’s a full-circle approach to wellness that covers your day-to-night cycle, ensuring you feel amazing round the clock.

Spiritual Growth

Benefit 9 – Mindfulness and presence

standing meditation benefit 9 - mindfulness and presence

So, why bother standing when you could be sitting or, I don’t know, lounging?

Here are three nifty benefits that might just change your mind:

  1. Mindfulness – Ever catch yourself zoning out, missing the good stuff happening right now? Standing meditation is like a secret weapon against that. It teaches you to tune in, big time, to the present moment.
  2. Mind-Body Connection – This isn’t about becoming a superhero, but close. It’s about feeling that sweet harmony and balance inside. When your mind and body sing the same tune, life feels smoother, trust me.
  3. Spiritual Growth – If you’re on a quest for inner peace or a bit of self-discovery, standing meditation might just be your ticket. It’s like a journey inward, finding out cool stuff about yourself you didn’t even know was there.

Standing still, focusing on how you stand, breathe, and the energy flowing through you, does wonders.

It’s not just a physical thing; it’s like feeding your soul.

The best part is that it spills over into everyday life. You become more patient, more chilled, and let’s be honest, we could all use a bit of that.

Benefit 10 – Spiritual awareness

standing meditation benefit 10 spiritual awareness

So, have you ever tried standing still and just… feeling? 

I mean, really tuning into yourself on a deeper level. 

It sounds simple, but it’s actually a kind of meditation that some folks swear by. 

It’s not just about standing there like a statue. It’s more about opening up a whole new world inside of you. 

Let’s dive into why this is so cool and how it can seriously change your game.

First off, connecting with yourself on a deeper level? It’s like getting to know a friend on a whole new level. But this friend is you. When you stand in these specific poses and focus, it’s like you’re peeling back layers, finding out stuff about yourself you never knew.

Now, let’s talk energy. Not just the “I need a coffee” kind of energy, but a deep, powerful kind that’s all about inner strength and calm. Imagine being able to tap into that whenever you want.

And here’s where it gets really interesting for those who’ve been in the meditation game for a while. 

These standing meditation practices? They’re like a secret door to some seriously profound spiritual insights

Ever wondered what’s beyond the physical world we see? Something about opening yourself up to the universe in all the usual ways but standing up just hits different.

So, by doing this, you’re not just standing around. You’re on a journey. A journey to:

  • Deeply understand who you are on the inside.
  • Find a sense of inner power and peace you didn’t know you had.
  • Explore some pretty deep spiritual stuff.
  • Learn to stand in a way that’s not just physical, but deeply connected to the energy of the universe.
  • Transform your whole view of the world and your place in it.

It’s a bit hard to explain but if you’re an experienced meditator I’m sure you’ll see what I mean in no time. But even if you’re a beginner, it’s easy to get started.

How-to Guide for Practicing Standing Meditation

how to guide for practicing standing meditaiton

Getting Started with Posture

Mastering the standing meditation postures is the most important part of this meditation.

Staying in correct posture is not just about physical alignment; it’s a gateway to deeper meditation and enhanced well-being. 

Here’s a guide to get you started:

Step 1 – Feet Shoulder Width Apart: Begin by positioning your feet parallel, about shoulder-width apart. This stance serves as a stable foundation for your practice.

Step 2 – Knees Slightly Bent: Unlock your knees to avoid rigidity. Slightly bending them allows for flexibility and flow of energy.

Step 3 – Straighten Your Spine: Imagine a string pulling you from the top of your head, aligning your spine in its natural curvature. This alignment is crucial for correct posture.

Step 4 – Relax Your Shoulders and Jaw: Let your shoulder blades gently fall and keep your jaw relaxed. Tension in these areas can disrupt the flow of energy.

Step 5 – Engage in a Body Scan: Before diving deeper, conduct a body scan from head to toe, releasing any tension you notice.

Feel Free to Try Out Specific Standing Postures:

  • Tree Pose: Mimic the stability and stillness of a tree. This pose helps in grounding and connecting with the earth.

  • Pole Standing/Post Standing: Stand as if you are a pole or post, firm and upright. This posture aids in cultivating inner strength.

  • Tree Hugging: Imagine embracing a large tree, allowing your arms to gently wrap forward. This pose helps in opening the chest and cultivating energy.

Each of these standing meditation postures serves a unique purpose in your practice.

Tree Pose grounds you, Pole Standing reinforces your inner strength, and Tree Hugging opens your heart to the world.

Through regular practice, these postures not only improve your physical alignment but also deepen your meditation, enhancing mindfulness and connectivity.

Remember, the essence of standing meditation lies in the harmony between body and mind.

As you adopt these postures, focus on the sensations within and around you. 

Feel the energy circulating through your body, from the soles of your feet to the crown of your head, and beyond into the vastness of the universe. 

This practice is not just about maintaining a standing meditation posture; it’s about becoming a conduit for universal energy, grounded in the earth yet reaching for the sky.

Duration and Frequency

standing meditation recommended duration and frequency

The practice session length and how often you engage in meditation sessions are crucial elements that can significantly impact the efficacy of your standing meditation practice. 

To establish a daily practice that fosters both discipline and growth, consider the following guidelines:

  • Start Small: Initially, aim for 5-10 minute sessions. This helps to build the habit without causing undue strain or discouragement.

  • Gradually Increase: As your comfort and stamina improve, slowly extend your meditation time. A gradual increase supports both physical adaptation and mental endurance.

  • Consistency is Key: Strive for a daily practice. Regularity reinforces the mental and physical benefits of standing meditation, making it a pivotal part of your daily routine.

  • Listen to Your Body: Let your personal experience guide the duration and frequency of your practice. Some days you may stand longer, while on others, shorter sessions may be more beneficial.

Incorporating standing meditation into your life with mindful attention to duration and frequency will enhance its benefits, making your practice a sustaining force for well-being and tranquility.

Tips for Beginners

tips for beginners for standing meditation

Embarking on the journey to cultivate energy through standing meditation can be transformative.

For beginners keen to elevate their energy levels and embrace this practice, here are some essential tips:

  • Start Slowly: Ease into your practice to build endurance and understanding without overwhelming yourself.

  • Focus on Breathing: Pay attention to your breath; deep, controlled breathing is key to unlocking energy flow.

  • Maintain Consistency: Regular practice, even if brief, is better than sporadic longer sessions. It helps in steadily building your energy levels.

  • Seek Comfort: Ensure your clothing and environment support a focused, uninterrupted practice session.

Remember, the goal is to harmonize your internal energy with the external world, fostering a sense of balance and well-being.

Standing vs. Sitting Meditation Session

standing vs sitting meditation

Sitting meditation is something a lot of us are familiar with.

It’s all about diving deep into our thoughts, finding that quiet spot in our minds, and just letting go.

It’s like taking a mental adventure while sitting in one spot.

You can really get into some deep emotional stuff and come out feeling refreshed.

On the flip side, standing meditation brings a whole new vibe.

It’s not just about the mind; your body gets in on the action too.

Standing up, you’re literally grounded, feeling the earth under your feet. It’s a more active way to find that inner peace, working on your balance and getting the energy flowing right through you.

And don’t forget, there are literal physical perks like improved blood circulation that comes with standing meditations!

So, what’s the best pick? Well, it’s really up to you.

  1. If you’re all about that deep, mental dive, sitting meditation might be your go-to.
  2. Love feeling that physical strength and balance? Standing could be your jam.
  3. Your body, your choice. You know what feels best for you.
  4. Either way, the end game is the same: finding that sweet spot of inner peace and mindfulness.

It’s cool how both sitting and standing meditation can get us to that same peaceful place, just taking different roads to get there.

What do you think? Ready to give one (or both) a try?

Addressing Common Questions and Concerns

addressing common questions and concerns

When integrating standing meditation into daily life, practitioners often encounter a few common hurdles such as falling asleep, staying awake, and managing physical pain during sessions.

Here’s how to navigate these concerns:

  • Falling Asleep/Staying Awake: It’s not uncommon to feel drowsy during meditation. To maintain alertness, focus on your breath and try meditating at different times of the day to find when you’re most alert.

  • Physical Pain: Some discomfort is normal as your body adjusts to new postures. Ensure you’re following correct form to minimize strain. If pain persists, consider shorter sessions and gradually increase your practice time as your body adapts.

  • Integrating Practice into Daily Life: Start by setting a specific time for your meditation to create a routine. It doesn’t have to be long; even a few minutes can be impactful. Remember, the goal is to make meditation a consistent part of your life, helping to improve focus, reduce stress, and enhance overall well-being.


conclusion for standing meditation benefits and how to

Standing meditation might sound a bit out there, right? But trust me, it’s a game-changer. It’s like hitting a refresh button on your body and mind. 

Imagine getting better at standing straight, balancing like a pro, clearing out the fog in your head, chilling out, and feeling more connected. 

Need I say more?

Remember, this isn’t about just standing around. It’s about tapping into something deeper, like getting in tune with your inner energy. It’s fascinating once you get the hang of it.

So, why should you even consider giving this a shot?

Just a quick refresher:

  • It can totally upgrade your posture and balance.
  • Your mind gets clearer; it’s like the mental clutter just takes a hike.
  • Can be a great starting point for someone who struggles to sit still.
  • Stress? Standing meditation can help show it the door.
  • And if you’re into the spiritual stuff, you’ll be exploring everything in a new dimension. Exciting!

Getting started might seem a bit daunting, but it’s really about the basics. 

Find a good spot, stand just right, take a breath, and really be in the moment. You’ll be surprised at how this can shift things for you. 

We’ve talked about how to kick things off, tackled some worries you might have, and shared some starter tips. 

Remember, it’s all about weaving this into your day-to-day life. Keep at it, and you’ll see the difference.

So, what do you say? 

Ready to give standing meditation a whirl in your quest for a more balanced, strong, and peaceful life? 

Start small, stick with it, and stay open to the changes it brings. Whether you’re looking to ease some aches, find your zen, or wake up your spiritual side, this could be your ticket. 

Let this be the nudge you need to stand still and, strangely enough, move forward in life.

If you have any questions for me, send me a DM on X/Twitter and I’ll get back to you as soon as I can.


  1. Lipsett, M., Berkman, E., & Wahbeh, H. (2023). Health Biomarkers after Mindfulness Meditation in Vets with PTSD. Retrieved from OSF.
  2. Anchisi, D., Ros, B., & Sepulcri, L. (2023). Meditation Practice Improves Body Balance Compared to Stability Exercises Alone. Research Square. Retrieved from Research Square.
  3. Kocyigit, B.F., Sagtaganov, Z., & Yessirkepov, M. (2023). The Effectiveness of Yoga as a Form of Exercise in the Management of Rheumatic Diseases. Rheumatology International. Springer. Retrieved from SpringerLink.