Have you ever felt like you’re floating, unsettled, or just can’t shake that anxious, jittery feeling? Having a sense of stability, of being grounded, is difficult for a lot of people, particularly those who’ve experienced trauma in the past. In particular, childhood complex trauma can cause long-term anxiety, making it difficult to achieve stability and calmness. But what if, even in the midst of your anxious moments, you could use a simple technique that would help you feel grounded and steady?
Standing meditation, or Zhan Zhuang (pronounced “jan jong”), is a powerful Daoist technique for establishing stability and harmony in one’s life. Let’s explore this ancient practice with roots in both the contemplative studies and exercise and movement practices.
Why Grounding Matters
We can feel like we’re on edge, both mentally and physically, when anxiety strikes. Everything begins to feel like a threat as our nervous system swings into overdrive. Those who have experienced childhood complex trauma may find that these episodes of hypervigilance and unease seem to go on forever.
A sense of grounding, reflective of actual physical contact with the earth, sends a message to the brain and body that it’s safe and secure. It lets your nervous system know that it can relax and stop being on high alert. Grounding essentially acts like a nervous system “reset” button.
When you need to center yourself, standing meditation is a great skill to have. No special equipment or tools are necessary; all you need is yourself, some open space, and an adventurous spirit.
The Basics of Standing Meditation (Zhan Zhuang)
Zhan Zhuang, or standing meditation, is remarkably similar to just standing still. But there’s a lot more complexity to it than that! This is more than just “standing around”; it’s an approach to physical alignment that fosters inner calm and stability. Imagine it as standing with purpose, with intention.
Zhan Zhuang’s beauty is that it’s deeply, profoundly simple. Yet feeling more connected, grounded, and resilient can be achieved through consistent practice.
Standing Meditation: A Beginner’s Guide
Are you ready to test it out? This guide is a basic starting point.
- Find a Quiet Spot: Choose a place where you know you won’t be interrupted. You can stand barefoot if you want to feel an even greater sense of grounding, but it’s not required.
- Stand with Your Feet Shoulder-Width Apart: This position provides your foundation. Be careful not to lock your knees, and keep your feet firmly planted.
- Align Your Spine: Picture a string attached to the crown of your head, gently drawing you upward. Standing tall while relaxed helps extend your spine.
- Relax Your Arms: Either let them hang naturally at your sides or, if it’s more comfortable, hold them out in front of you, like you’re hugging a tree. In any case, maintain a slight bend at the elbows.
- Breathe Naturally: Avoid forcing your breath. Relax and breathe in and out slowly and steadily. If you wish, you can pay attention to the movement of your abdomen as it rises and falls with every breath.
Visualizing Grounding and Stability
Now that you’re standing, it’s time to ground yourself. Picture yourself with deep, spreading roots that originate from the soles of your feet. Visualize these roots anchoring you into the earth, a source of stability and connection. As silly as it seems, if you can visualize this, it will help you focus on your body instead of your racing thoughts.
Pay attention to the sensations in your feet as you stand on them, feeling the floor, or earth, under your weight. Visualize a deep connection to the ground underneath you, as if the earth is fully supporting you.
Some Suggestions for Deepening the Experience
There may be subtle changes that occur while you practice, such as a bit of tightness in different parts of your body, or a tendency for your thoughts to stray. That’s completely normal! Here’s what to do:
- Notice and Release Tension: If you’re experiencing tension in your jaw, shoulders, or back, simply bring your attention to the sensation, take a deep breath, and release it. Think of the stress melting downward, sinking into the earth.
- Bring Your Focus Back: When your mind wanders, gently bring it back to your feet and the feeling of being firmly planted. It’s completely normal for your thoughts to wander; there’s no need to be hard on yourself for them doing so.
- Use Your Breath as an Anchor: If you find yourself becoming anxious or restless, try focusing on your exhalation as a way to calm down. As you breathe out, picture yourself letting go of any burden you may be carrying, whether it be anxiety, stress, or any other negative emotion. Let it all sink into the earth.
Why This Practice Is Effective in Treating Anxiety
By bringing the body into a steady, grounded posture, standing meditation aids in calming the nervous system. When you physically ground yourself, your brain receives the message that you’re safe, and the “fight or flight” reaction, which can amplify anxiety, is reduced.
One of the benefits of practicing Zhan Zhuang is the resilience it fosters. By practicing this easy standing exercise regularly, you will discover that it not only brings you a sense of stability in the here and now, but it also carries over throughout the rest of your day.
Making It a Routine
You don’t need hours for this. You only need five minutes a day to start to feel the benefits; there’s no need to feel overwhelmed. Gradually raise the time to 10 or even 15 minutes when you feel more comfortable with your practice.
For those times when you just can’t seem to calm down, try this little “reset” technique. When you make it a regular part of your day, it can provide you with the inner stability you need to deal with anxiety, hypervigilance, and any other kind of emotional overload.
Closing Thoughts
A sense of stability and security, especially in the face of emotional turmoil, are what we mean when we talk about grounding. Simple but effective, you can develop that stability and experience a sense of being more firmly planted in your body and mind through standing meditation.
Try it out! If you’re looking for a way to center yourself, become more present, and feel a bit more connected to yourself, this simple daily practice could be it. Consistency is key; even just a few minutes a day can have a significant impact.
Standing meditation provides a simple, approachable method to manage anxiety and establish a sense of stability, whether you’re new to these kinds of practices or already on your healing journey. Keep it simple, stay with it, and see what happens.