A month ago, I set out to explore standing meditation with two goals in mind: to become more physically comfortable while standing and to develop a more mindful way of occupying moments that would otherwise feel restless or draining. After four weeks of daily practice, I’ve found that not only were those goals met, but the benefits extended further than I expected.

What I learned:

• Hard at first, then easy – My back felt very uncomfortable when I first started, even though I was only practicing for four minutes each day. After about a week, the discomfort began to recede, and within a couple of weeks it was barely noticeable.
• Hated it at first, now love it – The first few days felt incredibly awkward—not just physically, but mentally as well. However, much like with walking meditation, sitting with that resistance eventually caused it to dissolve. Now, I genuinely enjoy every minute of this practice, perhaps even more so than seated meditation.
• The most powerful meditation posture – Seated meditation feels the most equanimous. Walking meditation feels the most refreshing. Standing meditation, though, carries a distinct sense of energy—almost a quiet power. I’ve also found it much easier to tap into this feeling in everyday situations when I’m already on my feet.
• Didn’t need guidance – I considered using guided meditation, especially as the sessions grew longer. Surprisingly, the opposite proved true: focus came more easily and naturally without guidance. What I expected to be a support may have actually become a distraction.

What I want to do going forward:

• Maintain 10 minutes daily – I’m folding this into my morning routine alongside my sleep challenge and plan to continue it even after that concludes. This practice leaves me feeling both energized and grounded.
• Refine mini-sessions with breathwork – Thirty seconds can sometimes feel too long, especially while monitoring students. Shorter sessions—around 20 seconds—paired with intentional breathing (“spirit breath”) seem like a more practical and effective way to reconnect with mindful awareness in the moment.
• Explore other forms of meditation – After such positive experiences with walking and standing meditation, I’m curious about other approaches I may have overlooked. I’ve long been interested in martial arts, and something gentle and meditative like Tai Chi could be a natural next step.

One huge benefit I’ve noticed since starting this practice is a general but noticeable reduction in awkwardness when standing in lines or waiting for something. For example, I recently went to the post office to return some Stitch Fix clothing, and there was a line. Normally, I would immediately become fidgety, but instead I settled into a lower dantian position and found my mind castle. Another moment came during an awards ceremony. All of the teachers were standing at the front—usually a situation where I feel somewhat self-conscious—but this time there was a sense of confident calmness, and I felt more at ease.

I believe everyone can benefit from meditation, whether through mindfulness or concentration. The key is finding the form and posture that resonate with you. The options are broader—and more adaptable—than most people realize.

Namaste.