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Meditations
This meditation can be found in The Way of Energy by Master Lam Kam Chuen. This book contains detailed information on Zhan Zhuan (pronounced either Jan or Jam Jong), which means Standing Like A Tree, and some wonderful poetry on the nature of trees which can be used as contemplations while doing this incredible internal exercise. These postures can also be done simultaneously while sungazing.
Start by doing any combination of these poses for five minutes. I suggest doing one of each as each one has its own unique property. After three weeks, increase this to ten minutes, divided equally among the poses. Hold them for a total of 15 minutes the next three weeks, 25 minutes the following three weeks, and increase this to 25 minutes thereafter. 25 minutes is enough to refresh your entire system. At first 30 seconds may seem like lifetimes; five minutes may be torture. The boredom may drive you crazy. These reactions are simply the evidence of the constant tension in your nervous system and proof that you need this meditation/exercise! Once I attained 25 minutes, I stopped holding these postures for this length of time as an every day practice. I continue to use the postures at the end of my qigong workouts and in connection with sungazing.
With legs still shoulder width apart, toes forward, knees bent, and weight equal on both legs and equal between the balls and heels of the feet, completely relax—being careful not to extend your knees over your toes. Let you hands hang at your sides, palms toward your legs.
Imagine a string is attached to the top of your spine, in line with the tips of your ears at the top of your skull, effortlessly lifting and supporting. Let the bottom of your spine unfold downward so that neither your belly nor your bottom is sticking out. The tip of your head (above the tips of your ears), the T’an T’ien (the space about 2 inches below your navel and the power center of your body), and the mid point of your feet are in line. Your whole frame is suspended from the top of your head. You hang from it like a puppet or a garment on a coat hanger. From below your kneecaps, your roots extend downward. From your knees upward, you rise like a tree, resting calmly between the earth and the sky. Your eyes look forward and slightly downward. Drop your Chin a little so that your throat is not pushed forward. Release any tension in your neck. Relax your hips and belly.
Let the breath be free to flow in and out at its own natural pace. Inhale and exhale gently through your nose only. Your mouth should be closed but not tightly shut. Don’t clamp your teeth shut. If saliva forms, swallow it. Relax even more by telling any tight spots in your body that they are relaxed (i.e., “My knees are relaxed. My shoulders are relaxed.”).
Imagine you’re sitting on a huge balloon that takes your weight behind you, like a beach ball on the sand. There are also balloons behind your knees, totally supporting you.
Hold this first position for the desired amount of time. In all the positions, stand as still and motionless as a giant tree on a totally peaceful day.
Holding The Balloon
From the above pose sink down a little more—about two inches. Raise your arms to form an open circle in front of your chest at about shoulder level. Your open palms face your chest, fingers spread. The distance between the fingertips of your hands is the equivalent of one to three fists (3 - 9 inches). The tops of your thumbs are no higher than your shoulders. Your wrists are as wide apart as your shoulders. Your elbows are slightly lower than your wrists and shoulders. The inner angle between your upper arm and forearm is slightly more than 90 degrees.
Imagine you’re holding a large inflated balloon between your hands, forearms, and chest. You are gently keeping it in place without tension. Your armpits and upper arms rest on two small balloons. Your elbows rest on two large balloons that float on the surface of a pond. The weight on your feet shifts slightly forward. Relax into it!
Holding Your Belly
You are now sinking down about 2-4 inches. Drop your arms so your forearms are in front of your abdomen, elbows flexed so arms are rounded, and thumbs about navel high, hands separated at least 6 inches and no more than body width between fingertips, with the fingers of each hand pointing toward the opposite knee. Fingers are kept separated just enough to allow little imaginary balls to rest between each of your fingers. With soft palms, imagine you are gently holding a large inflated balloon between your hands and your belly or gently supporting an enormous belly that you had developed. Imagine that a strap runs from your neck to your wrists, supporting them. You hold your belly or the balloon so gently that there is no tension in your wrists or fingers. Your palms are not turned sharply upward. They are loosely angled along the arc of the balloon or belly. The weight on your feet is equally proportioned. Relax into it!
Standing In The Stream
Sink down another 2 inches to a level of about 4-6 inches. Reach your hands out to both sides at waist height, imagining you are standing in a stream, with the current flowing toward you. Your palms and outstretched fingers rest parallel to the surface of the running stream. Imagine that you are holding two balls, keeping them steady in the flowing water. Concentrate on holding the balls steady as they try to float away with the current of the running water. Imagine all your weight is sinking down to the soles of your feet. Relax into it!
Holding The Balloon In Front Of Your Face
Raise your arms and turn your hands outward so that the backs of your hands are level with your cheeks. Allow your fingers to soften, curving gently and slightly apart. Your fingers are roughly at eye level—never higher than your head. Imagine that your wrists are supported by a strap that runs around the back of your neck. Your open hands hold an imaginary, inflated balloon in front of your face. Press gently outward on the balloon as if to push it away from you, but do not tense your muscles. Imagine you are guiding the balloon away from you. Your weight shifts back a little toward your heels. Relax into it!
Return to the beginning position with hands at the side for about 1 minute.
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