1/ Stand with feet shoulder width & toes facing the front.
2/ Feel both soles of your feet evenly grounded.
3/ Imagine the crown of your head being gently suspended from above.
4/ Bend your knees slightly & relax your hips.
5/ Align your upper body so that you from the crown of your head to the base of your feet is vertically aligned.
6/ Relax your shoulders, arms & hang them loosely by your sides.
7/ Place your tongue lightly on your upper palate and breathe naturally through your nose.
8/ Imagine roots from the soles of feet growing downward vertically deeper and deeper into the ground – at the same time keep conscious of the crown of your head suspended from above.
9/ When your mind drifts away, gently repeat the process for couple of minutes and see how deeply you can grow the roots under your feet.
10/ Close your eyes if it helps your visualization, listen to your body & you'll feel the tension and stress melt away into the ground, returning you to your normal calm and rational self.
With some practice it becomes very enjoyable. Let me know of your experience with this exercise.
Lee Chang Tye
Principal Instructor - “Relaxed Mind Tai Chi”
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For a more detailed look at an introduction to this standing exercise (focusing on the structural aspects), click onto my youtube video. Enjoy.