An Afternoon of Zen: Reflections on Mumoon Seunim's Meditation Workshop
This past Sunday, our living room transformed into a sanctuary of peace as we welcomed Ven. Mumoon for an intimate Seon meditation workshop.
Fifteen adventurous souls of varying experience levels gathered to learn the ancient practices of Korean Seon (Zen) meditation, creating an atmosphere of shared curiosity and dedication.
The three-hour journey into mindfulness began with Mumoon Seunim's gentle introduction to the fundamentals of Seon meditation. Drawing from his Ph.D. in Seon Meditation, he offered a unique blend of scholarly insight and practical wisdom that made complex concepts accessible to all participants. The workshop's structure provided both theoretical understanding and hands-on practice, creating a comprehensive learning experience.
With patient attention, Mumoon Seunim guided each participant through the nuances of seated positions—from basic sitting to the more advanced lotus positions—ensuring everyone found their optimal meditation pose. His instruction on mudras (hand positions) and abdominal breathing techniques established a strong foundation for deeper practice.
During our breaks, we were honored to share exquisite yellow tea that Mumoon Seunim brought from his monastery. These moments of communal tea drinking became natural pauses for reflection and gentle discussion, where participants could share their experiences and insights.
As we transitioned from seated meditation, Mumoon Seunim introduced us to qi exercises, which he describes as "meditation in motion." These dynamic movements revealed how to maintain meditative awareness while preparing the body for action, offering a fresh perspective on the integration of stillness and movement. On his recent trip to Paris, he had a chance to record them on video to share with you. You can find the video below.
Throughout the afternoon, we explored fascinating concepts like the "relaxation response," developed by Harvard Medical School professor Herbert Benson. Mumoon Seunim explained how meditation triggers beneficial biochemical changes in our bodies, reducing stress levels and enhancing cognitive function. These weren't mere theoretical concepts—participants experienced the physical effects firsthand as tension dissolved and tranquility emerged.
As host, I felt deeply grateful watching our living room become a space for such profound learning and transformation. The three hours flowed by effortlessly, each moment rich with learning and meaningful connection. At the conclusion, each participant received a pouch of white tea to take home—a thoughtful reminder to continue their meditation practice and maintain the sense of peace we'd cultivated together.
For those who missed this special opportunity, we encourage you to stay connected with our community for future workshops. The integration of traditional Korean Seon meditation with practical applications for modern life offers valuable tools for managing stress and cultivating inner peace in our busy world.
Ven. Mumoon has graciously allowed me to share his workshop's essential teachings with you here (below).
Seated Zen Meditation Method (좌선명상법)
Author: Mumoon (無門)
1. Adjusting the Body (調身, 조신)
Keep the lower back relaxed and maintain a comfortable sitting posture.
Sit in either half-lotus or full-lotus position.
Place the right hand on the left palm and align the tips of the thumbs lightly together.
Adjust the body so that it feels stable and centered.
Keep the head upright, chin slightly tucked in, and abdomen slightly pulled in.
Align the nose with the navel and keep the eyes slightly closed or directed downward.
Inhale through the nose and exhale through the mouth three times.
Place the tongue lightly against the upper palate.
Keep the eyes half-closed.
2. Adjusting the Breath (調息, 조식)
Breathe naturally through the nose and extend the exhalation.
Use abdominal breathing: when inhaling, the lower abdomen expands; when exhaling, it contracts.
Observe and count the breath to maintain focus.
3. Adjusting the Mind (調心, 조심)
Calmness (沈, 침): Settle the mind deeply.
Focus (觀, 관): Concentrate awareness.
Listening (香, 향): Focus on the breath at the tip of the nose to help the mind settle.
Single-pointedness (捨, 사): Direct attention to a single thought.
Firmness (寂, 적): Stabilize the body to support a quiet mind.
Energy Flow (氣, 기): Visualize energy sinking downward to help calm the mind.
4. How to Rise After Seated Meditation
(All movements should be slow and gentle)
Inhale through the nose, exhale through the mouth three times.
Gently turn the neck to the left and right.
Slowly rotate the shoulders forward and backward.
Stretch both arms upward and slowly bring them down.
Move the hands to warm the palms, then gently rub the face.
Lightly massage the head, neck, shoulders, chest, back, and abdomen.
Slowly stand up by first shifting the weight to the knees and then rising gently.
Master Mumoon Seunim shares ancient Korean qi-exercises: A 5-minute energy-boosting routine. These gentle movements, performed right after meditation, help restore vitality and mental clarity. Perfect for daily practice at home or office.🎥 A Note About Our Content: Creating high-quality video content requires significant time, effort, and resources. If you value our work and would like to support our journey in delivering premium educational content, please consider becoming a paid subscriber. Your support helps us maintain and improve the quality of our videos while keeping most of our content freely accessible to everyone.