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Meditation With
Tai Chi Single Whip
Most people's first impression of tai chi is moving meditation, but there is also another lesser known aspect, that of standing meditation or meditation in stillness. The Single Whip posture is an example of a popular stance used in standing meditation. The true masters and practitioners of traditional qigong/chi kung practiced both quiescent and moving meditation, and that is how I always teach my students. The easiest type of meditation is moving meditation. After that, students usually learn sitting meditation. Progressing further, they will learn standing and sleeping postures. Single Whip is merely one of many such postures utilized in standing meditation. 
Tai Chi Single Whip Standing Meditation, Right- Stand in a wide bow stance: the right leg forward and the left leg extended back about one and a half shoulder-width apart.
The toes of your right foot should be pointing forward, and the toes of your left foot pointing 45 degrees diagonal from the right foot. - Shift about 80% of your body weight forward onto your right leg, but do not extend your right knee past your toes.
It is very important in tai chi chuan to maintain a stable balance so that you are not pulled off balance by gravity or by your opponent during combat. This way, you are also able to root and balance your chi properly as well. - Lift your right hand to shoulder height suspended right over the toes of your right foot, the palm of your hand facing left, fingers pointing upward, and the wrist bent to emphasize the heel of your palm. The elbow of your right arm should be bent and pointing downward.
- Extend your left arm to the left at shoulder height, elbow slightly bent. The fingers should come together with the thumb, all pointing down and forming a shape like a bird's beak with the top of the wrist jutting upward.
- Your vertebrae should be vertically straight, your back in line with your extended left leg. Pull your chin in to align your head with the rest of your spine. Your posture should be relaxed. That with the correct alignment should encourage smooth chi circulation.
- Keep the shoulders relaxed by letting your elbows hang loose. In tai chi moving meditation, the first lesson is always relaxing shoulders and hips. Only then do the rest of your body begin to relax. When you can relax every part of your mind and body, then the chi will not be inhibited in its circulation.
- Direct your eyes 45 degrees downward in front of you. Direct your gaze inward in meditation, either on moving your intrinsic chi energy if you are sensitive to it, or on generating the energy in your Dantian.
- Rest your tongue against the palate and ridge of your upper teeth in a natural position to create a bridge for the intrinsic energy to flow from the top of your head down to your torso and limbs.
- This is not an easy posture to maintain. Begin with only five minutes of practice until you build more strength in your limbs and are able to maintain the tai chi posture for more extended lengths of time.
With regular practice, you should feel the chi energy building in your limbs and you becoming stronger in your tai chi stance and in your meditation.
This concludes the lesson for standing meditation with Tai Chi Single Whip on the right side. Be sure to practice the left side for equal durations of time.
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