Real-World Examples of Standing Meditation Techniques You Can Actually Do

The best examples of standing meditation techniques to try first

Let’s start with concrete, real-life examples of standing meditation techniques you can picture and actually practice. No fancy studio, no special clothes—just you, your feet, and a few minutes.

Example of a simple standing body-scan meditation

Imagine you’re standing in your living room, feet about hip-width apart, knees soft—not locked. Your arms rest loosely by your sides. You close your eyes or soften your gaze.

You bring your attention to the soles of your feet. You notice the pressure points: heels, balls of the feet, toes. Then, slowly, you “scan” upward—ankles, calves, knees, thighs, hips—just noticing sensations without judging them. If your mind wanders to your to‑do list, you gently return to the feeling of your feet.

This is one of the simplest examples of standing meditation techniques and a good starting point for beginners or anyone who sits all day. It blends mindfulness (paying attention on purpose) with posture awareness, which research from the National Institutes of Health suggests can support balance, coordination, and stress reduction.

You can practice this for 2–5 minutes, maybe while waiting for the kettle to boil or before you open your laptop in the morning.

Classic examples of standing meditation from Tai Chi and Qigong

Some of the best examples of standing meditation techniques come from Chinese internal arts like Tai Chi and Qigong. These practices have been studied for their benefits on balance, mood, and overall well‑being, especially in older adults.

Zhan Zhuang (“Standing Like a Tree”)

Picture yourself standing as if you’re a tree:

Your feet are shoulder-width apart, toes pointing forward or slightly outward. Your knees are softly bent. Your spine feels long, as if a string is gently lifting the crown of your head. Your arms are lifted in front of your chest, rounded, as if hugging a big beach ball. Shoulders are relaxed, chest soft.

You breathe slowly through your nose, feeling the rise and fall of the breath while imagining your feet rooting into the ground. This is Zhan Zhuang, one of the most famous examples of standing meditation techniques in Qigong.

People often start with 1–3 minutes and gradually work up to 10–20 minutes as leg strength and focus improve. It’s a great example of how standing meditation can double as strength training, especially for the legs and postural muscles.

Wuji stance: The “neutral” standing meditation

Another classic example of standing meditation is the Wuji stance. Think of it as your “home base” posture:

Feet hip- to shoulder-width apart, knees soft, pelvis relaxed, shoulders dropping down and away from the ears, arms hanging naturally. The tongue lightly touches the roof of the mouth, and the jaw stays relaxed.

You simply stand and breathe, feeling the micro-adjustments your body makes to keep you upright. This might sound too simple, but many Tai Chi and Qigong teachers consider Wuji a foundational example of standing meditation techniques because it trains relaxed alignment.

Standing “embracing the tree” (Qigong variation)

This variation looks a bit like Zhan Zhuang but focuses more on the feeling of gently expanding and softening:

Feet grounded, knees bent slightly, arms rounded in front of the chest as if embracing a tree. Instead of trying to “hold a pose,” you imagine your body gently expanding with each inhale and softening with each exhale.

In 2024, many online Qigong programs and wellness apps highlight this posture as one of their best examples of standing meditation for people dealing with tension, anxiety, or tech neck—because it encourages both grounding and opening through the chest and upper back.

Everyday life examples of standing meditation you’re probably already halfway doing

You might be closer to practicing standing meditation than you think. Here are real examples of how people sneak these techniques into daily life without calling it “meditation.”

Waiting-in-line grounding practice

You’re at the grocery store, stuck in a long line. Instead of doomscrolling, you:

• Feel your feet on the floor.
• Relax your shoulders.
• Let your exhale be just a little longer than your inhale.
• Notice sounds, colors, and movement around you without reacting.

This is a low-key example of standing meditation. You’re training attention and relaxation while your body stays upright and engaged. It’s also a good example of how meditation doesn’t have to be done on a cushion to count.

Standing meditation at a standing desk

With more people working at standing desks in 2024–2025, this has become one of the most practical examples of standing meditation techniques.

You set a 3-minute timer. You step back from the keyboard, stand tall, and let your arms hang loosely. You feel the weight shift between your feet, notice your breathing, and soften your jaw and eyes.

No apps, no special music—just 3 minutes of standing still and paying attention. Many workers report that this kind of micro-practice helps break the cycle of tension and eye strain. While large-scale research on “standing desk meditation” is still emerging, the underlying principles are consistent with mindfulness and posture research referenced by organizations like the Mayo Clinic.

Kitchen reset while cooking

You’re stirring a pot or waiting for the oven timer. Instead of checking your phone, you:

• Plant your feet firmly.
• Relax your grip on the utensil.
• Take 5 slow breaths, feeling your belly move.
• Notice the smells and sounds around you.

Again, this is a real example of standing meditation: you’re grounded, aware, and present in your body.

Movement-based examples of standing meditation (when stillness is hard)

Not everyone loves standing perfectly still. If you’re restless, have ADHD, or are just more of a “mover,” these examples of standing meditation techniques might fit better.

Slow weight-shift meditation

Stand with your feet a bit wider than hip-width. As you inhale, gently shift your weight toward your right foot. As you exhale, shift toward your left foot. The movement is tiny and controlled—no swaying wildly.

Your eyes can stay open with a soft gaze. You pay attention to the changing sensations in your feet, ankles, and hips. This is one of the best examples of a standing meditation for people who feel fidgety, because it gives the body something to do while still training focus.

Micro Tai Chi flow as standing meditation

You don’t need a full Tai Chi form to benefit from it. A short, two- or three-move sequence can act as a standing meditation:

• Sink into a gentle bend of the knees.
• Float your arms up as you inhale.
• Let them fall as you exhale.
• Shift weight slightly from one leg to the other.

You repeat this slow, rhythmic pattern for a few minutes. Research summarized by the National Center for Complementary and Integrative Health notes that Tai Chi may support balance, stress reduction, and overall well‑being, making this a grounded example of standing meditation with movement.

Walking-in-place standing meditation

If you’re in a small space, you can “walk” on the spot as a standing meditation:

• Lift one heel, then the other, as if marching in slow motion.
• Coordinate the movement with your breath.
• Keep your awareness on the feeling of contact between your feet and the floor.

This is a gentle bridge between standing meditation and walking meditation, and a realistic example of what you might do during a quick break at home or in a quiet office corner.

Sports and fitness examples of standing meditation techniques

Athletes and fitness enthusiasts are quietly using their own examples of standing meditation techniques, often without calling it that.

Pre-workout standing focus

Before lifting weights or starting a run, some people take 60–90 seconds to stand still, close their eyes, and visualize the workout while breathing slowly. Feet grounded, shoulders relaxed, mind focused.

This kind of standing “mental warm-up” is an example of how meditation can be integrated into sports routines. It supports focus and body awareness, both of which are linked to performance and injury prevention in sports psychology literature.

Post-workout cooldown stand

After a workout, instead of collapsing onto a bench, you can:

• Stand tall with feet grounded.
• Let your arms hang or rest hands lightly on your belly.
• Take 10 slow breaths, noticing your heart rate gradually settling.

This is a real example of standing meditation that helps transition the nervous system from “go mode” back toward rest.

How long should these examples of standing meditation last?

Most beginners do well with short, realistic chunks. Many of the best examples of standing meditation techniques used in classes and apps today follow a simple pattern:

• Start with 1–3 minutes of standing practice.
• Gradually build to 5–10 minutes as it feels more comfortable.
• For more advanced Zhan Zhuang or Qigong, some people work up to 20 minutes or more.

If you feel pain (not just mild muscle fatigue), numbness, or dizziness, you shorten the time or adjust your stance. When in doubt, especially if you have joint, heart, or balance issues, it’s wise to check in with a healthcare professional first. Resources like MedlinePlus offer general safety guidance on meditation and mind–body practices.

Matching examples of standing meditation techniques to your situation

Here are some real-world pairings to help you choose:

• If you sit at a desk all day: Wuji stance or standing body-scan for 3 minutes every few hours.
• If you feel anxious or wired: Embracing-the-tree posture or weight-shift meditation with slow exhalations.
• If you’re older or working on balance: Simple Tai Chi-style weight shifts or short Zhan Zhuang sessions, possibly in a class that’s familiar with older adults.
• If you’re very restless: Micro Tai Chi flow or walking-in-place standing meditation.
• If you’re short on time: Waiting-in-line grounding or kitchen reset while cooking.

These are all examples of standing meditation techniques that can be scaled up or down depending on your energy, time, and physical condition.

FAQ: Common questions about examples of standing meditation

What are some easy examples of standing meditation for beginners?

Easy examples include the standing body-scan, Wuji stance, and simple waiting-in-line grounding. All three focus on feeling your feet, softening your knees, relaxing your shoulders, and noticing your breath for 1–3 minutes.

Can you give an example of a standing meditation for anxiety?

A helpful example of standing meditation for anxiety is the embracing-the-tree posture: stand with feet grounded, knees soft, arms rounded in front of your chest. As you breathe in, feel your chest gently expand; as you breathe out, imagine tension draining down through your legs into the floor. Keeping the exhale a little longer than the inhale can be especially soothing.

Are there examples of standing meditation techniques that build strength?

Yes. Zhan Zhuang (“standing like a tree”) and other Qigong postures are strong examples of standing meditation that also build leg and core strength. Slightly bent knees, upright posture, and holding the arms in front of the body can create a gentle but steady challenge for your muscles.

How often should I practice these examples of standing meditation techniques?

For most people, a realistic goal is 3–5 minutes once or twice a day to start. As you get more comfortable, you can extend one session to 10–15 minutes or sprinkle short practices throughout the day—at your desk, in the kitchen, or while waiting in line.

Do I need a teacher for these examples of standing meditation?

For basic examples like the standing body-scan, Wuji stance, and simple grounding while waiting in line, you can safely start on your own. For more advanced examples of standing meditation techniques such as deeper Zhan Zhuang or full Tai Chi sequences, a qualified teacher—either in person or through a reputable online program—can help you refine posture and avoid strain.

Standing meditation doesn’t have to be mysterious or intimidating. When you look at all these real examples of standing meditation techniques—from grocery lines to Qigong postures—you start to see that it’s simply about standing with awareness. Pick one example that feels approachable, try it for a week, and let your own body be the final judge of what works.