4 Ounces Tai Chi Club

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standing meditation （站桩）

Standing Meditation is a "Zen in standing posture”. The posture should not be too low, similar feeling like sitting on the edge of a high chair. Relax body and mind (形意雙鬆), breath naturely (Inhale from nose and Exhale through mouth/呼吸來往任自然), slightly close the eyes, upper body maintained upright and knee “find” or “attach” bubbling well of the feet (立身中正, 虛靈在中). It is not about how long you can stand but reaching the deepest relaxation of major joints and muscle so that they feel no sore or shaking. Outside posture looks static but internal is dynamically adjust the tension comes from joint and muscle by using breath and intention (Yi/意) to reduce or eliminate those noises created by the body not yet finding the balance point of deep relaxation. Relax shoulder and wrist by sunk the elbows but not compress the shoulder (沉肩墜肘). Through these series internal adjustment to reach the deepest relaxation and body bone structure reach good alignment so that mind is relaxed and bone structure support body weight with minimum muscle involvement (節節貫穿, 在意不在力) . Therefore, the feeling of the bone structure on bubbling well of the feet will slowly appear, body muscle are relax and hanging in body bone structure, and body weight perfusion to bubbling well point increasingly obvious, then passing this point and image the energy go into the ground reaching 3 feet (入地三尺).