The Standing Tree

You don’t have to sit to meditate. In this old Chinese practice you stand still, arms held as if hugging a tree, and let the weight sink through your legs into the ground while the top of you stays light. Start with only a couple of minutes.

The working

1. Stand with your feet about hip-width apart, toes pointing forward. Unlock your knees so they’re very slightly bent.
2. Let your weight settle evenly through both feet. Lengthen the back, tuck the chin a little, and let the shoulders drop.
3. Raise your arms in front of your chest, elbows slightly lower than your hands, as if your arms were wrapped around a large tree trunk. Keep the fingers spread and soft.
4. Breathe low and slow into the belly. Let the weight sink down into the ground with each out-breath.
5. Stay for two to five minutes to begin with. Tired arms and shaking legs are normal, but sharp pain, dizziness or numbness are a signal to stop.
6. Over the weeks, add a minute at a time if you like. A tree takes years to grow, and so does this.

Closing

Lower your arms slowly, shake out your hands and legs, and walk around for a minute before you sit.