Daoist Meditation

Daoist meditation may refer to any or all of the traditional four postures, namely, walking, sitting, standing or lying down. Daoist seated meditation consists of a wide variety of methods and practices, including inner observation, visualization, concentration, alchemy, and so forth.

A foundational Daoist meditation practice centers on clarity, stillness, and emptiness. One sits in a comfortable position either on a cushion or in a chair, and begins to draw the senses inward, to withdraw from the world of sensory phenomena and habitual reactivity. The spine is erect, and the crown of the head and coccyx relax away from each other. One allows breathing to be natural, for respiration to find its own rhythm. The hands are either placed palms down on the knees or joined in front of the navel in a Daoist mudra position. With the tip of the tongue touching the upper palate, one focuses on emptying and stilling. The ears listen to the center of the head. With the eyelids hanging and the eyes slightly open, the gaze rests on the tip of the nose. Then the gaze extends down the front centerline of the body to rest on the lower elixir field (lower abdomen). One allows emotional and intellectual activity to become stilled and to dissipate naturally. Over time, stillness deepens and clarity increases. In Daoism, this practice is often referred to as "entering stillness" (rujing 入靜), "guarding the One” (shouyi 守一), "quiet sitting" (jingzuo 靜坐), "sitting-in-forgetfulness" (zuowang 坐忘), or "fasting the heart-mind" (xinzhai 心齋). For those beginning Daoist meditation, daily practice in the morning and in the evening, lasting from twenty to forty minutes is recommended. Of these various parameters, commitment to daily practice is most important.